Healthy Gluten Free Pastry Recipe | Vegan, Super Nutritious & No Eggs
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I created this healthy pastry recipe because I wanted something super nutritious that I could enjoy guilt-free—and also share with my gluten free and vegan friends. This is my go-to gluten free pastry recipe, and it also works beautifully as a base for a classic lemon tart recipe or a fruity berry tart. To make this a true gluten free pastry recipe, you can either swap the rolled oats for gluten free almond flour or use gluten free oats that are certified.
I usually use coconut oil, but butter works just as well if you prefer. If you choose almond flour and coconut oil, it is both a gluten free pastry and vegan pastry, which makes it perfect for serving to family and friends with different dietary needs and eating preferences.
The variety of nuts and seeds in this recipe is intentional. Each one has its own nutrient profile, and together they create a rich mix of vitamins, minerals, healthy fats, and natural plant compounds as outlined in the table below. By combining them, I’m boosting the nutrition for myself and also for the people I love to cook for.
Nutritional Breakdown of Ingredients in Gluten-Free Pastry
| Ingredient | Key Nutrients & Phytochemicals | Health-Supportive Notes |
| Ground almonds / Almond meal or almond flour (from whole almonds if possible – it will have dark brown speckles from the skin; if it is all one colour the skins may have been taken off). | Vitamin E (mainly as alpha-tocopherol) ~25 mg per 100 g (~7 mg per ounce / 28 g), magnesium, manganese, riboflavin (B2), copper, phosphorus, fiber, protein, heart-healthy fats.[1] Note: Almond skins are a concentrated source of polyphenols and dietary fiber. Studies show they contain flavonoids and other antioxidants that contribute significantly to the overall polyphenol and fiber content of whole almonds. Blanching (removing the skin) reduces these compounds, so using ground whole almonds may provide greater nutritional benefit compared to blanched almond flour.[31,32] | Vitamin E contributes to the protection of cells from oxidative stress;[15] magnesium contributes to normal energy metabolism and nervous system function.[16] |
| Rolled oats (regular & quick, dry, not fortified) | Protein, fiber (incl. beta-glucan), magnesium, manganese, phosphorus, selenium, B vitamins (esp. thiamin/B1), lutein + zeaxanthin. [2] | Beta-glucan supports normal blood cholesterol levels and digestive regularity;[20] manganese and magnesium contribute to energy metabolism and bone health; [16] [17] selenium supports antioxidant defenses and thyroid function; [18] thiamine contributes to energy release;[19] lutein + zeaxanthin support eye health. [21] |
| Shredded coconut (unsweetened, dried) | Manganese, copper, selenium, fiber, MCT fats. [3] | Rich in dietary fiber and minerals such as manganese and selenium; also contains medium-chain triglycerides (MCTs), which the body can use quickly for energy.[22] |
| Flaxseeds (ground at home) | Omega-3 – ALA (~23 g/100 g), fiber, protein, magnesium, phosphorus, potassium, calcium, iron, zinc, manganese, selenium, thiamin (B1), folate (B9), Vitamin E (mainly as gamma-tocopherol), lutein + zeaxanthin, phytosterols. [3] Note: Flaxseeds are especially rich in plant-based omega-3 (ALA). Grinding is essential to make nutrients bioavailable, as whole seeds often pass through the digestive system intact. Nutrient levels can vary with growing conditions and storage. | Flaxseeds are rich in omega-3 ALA, which supports normal cholesterol levels. Lignans have antioxidant and phytoestrogen activity, studied for heart and hormone balance. The fiber in flaxseeds supports healthy digestion, blood sugar control, and gut microbiota.[23] |
| Sesame seeds (hulled, dried/decorticated) | Magnesium, phosphorus, zinc, copper, manganese, selenium, protein, fiber, unsaturated fats, phytosterols. [4] | Sesame seeds provide minerals for bone health and lignans (sesamin, sesamol) with antioxidant, cholesterol-lowering, and anti-inflammatory effects. They may also support metabolic, brain, and immune health.[24] |
| Sunflower seeds | Vitamin E (mainly as α-tocopherol) ~35 mg per 100 g (~10 mg per ounce / 28 g), 20%, protein, magnesium, selenium, copper, phosphorus, thiamin (B1), niacin (B3), pyridoxine (B6), folate (B9), heart-healthy polyunsaturated fats [5]; polyphenols; phytosterols [25] | Vitamin E contributes to protection of cells from oxidative stress; selenium supports antioxidant defenses and thyroid health; thiamin contributes to normal energy metabolism; polyunsaturated fats support cardiovascular health; protein contributes to growth and repair; polyphenols and phytosterols further aid antioxidant activity and cholesterol balance. [25] |
| Brazil nuts | Selenium (highest known food source, ~136–2740 µg/100 g depending on soil), magnesium, phosphorus, copper, manganese, zinc, thiamin (B1), vitamin E (alpha- and gamma-tocopherols), protein (~20%), and heart-healthy unsaturated fats. [6]
Note: Selenium content varies widely depending on growing region. Intake should be moderate, as the upper safe limit is 400 µg/day (US) and 255 µg/day (EU) for adults. [6, 30] |
The exceptional selenium content supports antioxidant defenses and normal thyroid function, with just 1–2 nuts often meeting daily needs. Clinical studies also show Brazil nuts may improve cholesterol balance, glucose metabolism, and cognitive function in older adults, while reducing inflammation and oxidative stress — though intake should be moderate to avoid exceeding the tolerable upper level. [6, 26] |
| Coconut oil | Predominantly saturated fats, especially medium-chain triglycerides (MCTs: lauric acid, caprylic acid, capric acid).[7] | MCTs are quickly absorbed and used for energy rather than stored as fat. They promote satiety, fat burning, and may support memory, mood, and seizure control. Lauric acid aids immune defenses, while MCTs show gut antimicrobial and possible antiviral effects.[22] |
| Medjool dates | Fiber, potassium, magnesium, phosphorus, copper, manganese, niacin (B3), pyridoxine (B6), and natural sugars (glucose, fructose, sucrose). [8] | Dates provide natural energy and fiber to support digestive health. Human studies show that dates have a low-to-moderate glycemic index, can improve antioxidant and lipid status, and may support easier labor when consumed in late pregnancy.[27] |
| Lemon juice/ Lime juice | Lemon juice: Vitamin C (~39 mg per 100 g), small amounts of potassium [9]; bioactive compounds include flavonoids (hesperidin, eriocitrin) and traces of limonene (mostly from peel/oil) [10]. Lime juice: Vitamin C (~30 mg per 100 g), slightly less than lemons; trace minerals including calcium, potassium, phosphorus, and small amounts of vitamins folate, E, and K [11]. |
Lemon juice: Vitamin C supports immune function, collagen formation for skin and connective tissue, and protection from oxidative stress. Human studies suggest lemon juice intake may help lower blood pressure and reduce inflammation (hs-CRP reduction) [10]. Lime juice: Like lemons, lime juice contributes antioxidant protection, supports connective tissue health, and provides a refreshing natural source of vitamin C [11]. |
| Lemon rind/ Lime rind | Lemon/Lime rind – A natural source of vitamin C [12], flavonoids (eriocitrin, hesperidin, naringin, narirutin) [13], polymethoxylated flavones (nobiletin, tangeretin) [28], limonoids (limonin, nomilin) [28], and essential oils (limonene, citral, linalool) [29]. | Compounds in citrus rind provide strong antioxidant and anti-inflammatory support. Flavonoids and PMFs (e.g., hesperidin, nobiletin) have shown benefits for cognitive function and mood in human studies [29]. Limonoids and polymethoxylated flavones are also studied for roles in cardiovascular health, lipid balance, and potential anticancer activity [28]. In addition to these health benefits, citrus rind adds a vibrant uplifting aroma and flavor. |
| Vanilla extract | Vanilla extract – Trace antioxidants (vanillin, phenols) [14]. | Contains natural aromatic compounds that contribute to a pleasant flavor experience and may support relaxation [14]. |
Table references: Nutrient and phytochemical information was adapted from USDA FoodData Central, PubChem, and the NIH Office of Dietary Supplements. Function claims reflect recognized nutrient roles described by NIH ODS and EFSA. Additional detail on individual ingredients is supported by peer-reviewed research. See full Table References below the recipe.
What’s in 2 TART Pastries?
9 Almonds
1 ½ tsp Rolled oats
2 tsp Shredded coconut
½ tsp Ground flaxseeds
½ tsp Sesame seeds
½ tsp Sunflower seeds
0.4 of a Brazil nut
0.4 of a Medjool dates
4/5 tsp Coconut oil or butter
4/5 tsp Lemon or lime juice
⅛ tsp Lime or Lemon Zest
1/15 tsp Vanilla extract
A few crystals of Salt
¾ tsp of Water
A Little 🔥 Fireside Chat about Cooking for Friends and Family who are Gluten Free
Not everyone has the same level of sensitivity to gluten. Some people avoid it by choice and may be fine with oats or flours processed in facilities that also handle wheat or other gluten containing products. But for those with celiac disease or high sensitivity, even the tiniest trace can cause problems. If you’re cooking for someone who is strictly gluten free, it’s important to use products that are certified gluten free to avoid cross-contamination/ cross-contact.
Cross-contamination/ cross-contact happens when a naturally gluten free food comes into contact with gluten during growing, processing, packaging, storage, or cooking. This can occur if it’s made on the same equipment as wheat, barley, or rye—or in the kitchen if shared utensils, chopping boards, or toasters are used. For people with celiac disease, even these small traces can trigger a reaction.
Getting a celiac diagnosis and making the required dietary changes takes persistence, time, and money. It can also affect someone’s social life, as eating at gatherings may feel stressful.
Sometimes the kindest option is to quietly let them bring their own food, and do your best to make them feel comfortable about it. Depending on the person, it may be best not to draw attention to it—though some are happy to use the opportunity to educate others.
The easiest way to know what’s safe is simply to ask. A quick call or message can help you understand their needs
• Do you need foods that are strictly certified gluten free?
• Are oats okay for you, or do they need to be certified gluten free?
• What brands or products do you use?
• Would you prefer to bring something of your own so you know it’s safe?
Healthy Gluten Free Pastry Recipe FAQ
Q: Are Brazilian Brazil nuts always a good source of selenium?
A: Brazilian Brazil nuts grown in the Amazon region (including parts of Brazil, Peru, and Bolivia) are typically very rich in selenium, often containing 50–90 µg per nut. This is why even half a nut can meet the daily requirement (about 55 µg for adults). However, Brazil nuts grown outside the Amazon may contain much less selenium if the soil is low in it, so they don’t provide the same nutritional benefit.
Because selenium also has an upper safe limit of ~400 µg/day in the US and 255 µg/day in the EU, it’s best to enjoy Brazil nuts in moderation. For this recipe, just three Brazil nuts are spread across 15 shells, which balances safety with the benefits of including a reliable selenium-rich food.
Q: Do I need to use certified gluten free oats in this pastry recipe?
A: IF you are cooking for someone with celiac disease (coeliac disease) or high gluten sensitivity, oats must be certified gluten free, as regular oats are often cross-contaminated with wheat, rye, or barley. For people who simply avoid gluten by choice, regular oats may be fine — the safest option is to check with the person you’re baking for. If in doubt, you can substitute the oats with more almond flour.
Q: Is almond meal or almond flour always gluten free?
A: Almonds themselves are naturally gluten free, but almond meal/flour can be processed in facilities that also handle wheat. IF you’re baking for someone with celiac disease or high gluten sensitivity, choose certified gluten free almond flour. Another option is to grind whole almonds yourself at home — this reduces processing and may lower the risk of contamination.
Q: Can I make the pastry dough ahead of time?
A: Yes. You can make the pastry dough, wrap it in baking paper or an airtight container, and refrigerate for up to 3 days. Let it soften slightly at room temperature before rolling out.
Q: What fillings work best with this gluten free pastry base?
A: These shells are very versatile. Try a bright lemon tart, a rustic berry tart, or a warm apple tart made with gently stewed apples and cinnamon. For something more indulgent, chocolate-hazelnut spread also works beautifully.F
FAQ Nutrition & Dietary Notes:
Nutrient and phytochemical information is adapted from USDA FoodData Central, PubChem, and the NIH Office of Dietary Supplements. Selenium upper limit guidance is based on NIH resources. Gluten and celiac information is adapted from Coeliac Australia and the NIH Celiac Disease resources. Values are approximate and vary by variety, soil, and processing. Always check with the individual about their dietary needs. See FAQ References & Further Reading below the recipe.
Serving Suggestions – Easy Lemon Tart, Berry Tart, or Apple Tart
These gluten free pastry shells make it easy to create a variety of desserts — from a bright lemon tart recipe to a rustic berry tart or fruit tart recipe. You can also fill them with warm stewed apples and cinnamon for a cozy apple tart, or try something indulgent like chocolate-hazelnut spread.
Healthy Gluten Free Pastry Recipe with Nuts & Seeds – No Eggs
A healthy gluten free pastry recipe with wholesome nuts and seeds. It’s vegan, egg free, and packed with nutrients—perfect for family and friends with different dietary needs.
Print Recipe
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Servings: people
(Servings -/+ auto adjusts ingredients) TIP: Check the boxes as you go!
Ingredients
- 1 Cup Almond meal
- 1/2 Cup Rolled oats
- 1/4 Cup Unsweetened shredded coconut
- 2 Tbsp Ground flaxseeds
- 2 Tbsp Sesame seeds
- 2 Tbsp Sunflower seeds
- 3 Brazil nuts
- 2 Tbsp Coconut oil
- 3 Medjool dates
- 1/8 tsp Himalayan Salt
- 2 Tbsp Lemon juice
- 1 tsp Grated lemon rind
- 1/2 tsp Vanilla extract
- 2 Tbsp Water
Instructions
- 1. Preheat the oven to 170°C (340°F).
- 2. Grate the rind of the lemon or lime.
- 3. Juice the lemon or lime and place in a jug with the water and vanilla extract.
- 4. Chop the dates into small pieces and soak them in the water, lemon/ lime juice mix. Add the salt to this mix and stir to dissolve.
- 5. If the coconut oil or butter is solid, melt it bain-marie style: place the oil/ butter in a small bowl and set that bowl inside a larger bowl of hot water until melted.
- 6. Grind the nuts and seeds: In a food processor or grinder, blend chopped Brazil nuts, flaxseeds, sesame seeds, and sunflower seeds until they form a fine meal. (Tip: chop the Brazil nuts first—whole ones often don’t break down evenly.) Transfer to a mixing bowl.
- 7. Grind the oats and coconut into a fine meal, then place in the same mixing bowl. Add the almond flour or almond meal.
- 8. Almond options: (a) If using whole almonds: grind 1 cup of almonds in a food processor until they form a fine meal (similar to flour). Be careful not to over-processor they may turn into almond butter!(b) If using almond meal or almond flour: measure 1 cup and add directly to the bowl.
- 9. Mix the dry base: Combine the ground nut-and-seed mix with the coconut-oat mix and almond flour.
- 10. Blend the soaked dates with the water/ lemon/ lime juice into a smooth paste.
- 11. Combine wet and dry: Stir in the melted coconut oil and date paste. Mix well with a spoon, then use your hands to bring it together into a pastry dough ball. Ensure all ingredients are evenly mixed.
- 12. Rollout the pastry: On baking paper, roll the dough to about 2–3mm thick (approx. 1/16–1/8 inch). Cut into circles with a cookie cutter, glass, or jar that matches the pattypan size. (Tip: dip your cutter into hot water to make it easier. If the dough feels sticky, sprinkle lightly with almond flour.)
- 13. Oil the patty pan tray with coconut oil and gently press the pastry circles into the pan.
- 14. Bake at 170°C (340°F) for 12–15 minutes, or until lightly golden.
- 15. Remove from oven and let cool. The pastry will firm up as it cools.
- 16. Fill and enjoy! Add your favorite fillings to the pastry shells—sweet ortangy, simple or decadent. I often make mixed berry tarts (a quick fruit tart recipe) and lime or lemon tarts (a simple lemon tart recipe), but they also work well with jam and marmalade. I am also imaging I may eventually make some kind of chocolate-hazelnut spread (think healthy homemade Nutella-style creation).
Equipment
1 Blender or grinder
1 Rolling Pin
1 Patty Pan
1 Cookie cutter or small bowl
Notes
Ingredients
- You can use almond meal or make your own by uising about 143 g / 5 oz of whole almonds, ground into meal.
- Lemon juice or lime juice both work. (Grated rind of lemon or lime).
- I prefer Himalayan Salt or Sea Salt.
- For strict gluten-free diets or celiac disease, choose certified gluten-free ingredients.
- Almond flour, coconut, flaxseeds, sesame seeds, sunflower seeds and nuts are gluten free but may be processed in facilities that also handle wheat or gluten-containing grains.
- Oats are naturally gluten free but are commonly contaminated during processing. Use certified gluten-free oats if needed.
- Pure vanilla extract is usually gluten free, but some artificial or cheaper brands may contain fillers. Check the label if cooking for someone highly sensitive to gluten.
- Coconut oil, butter, citrus juice, citrus rind, dates, and salt are naturally gluten free.
Nutrition
Calories: 127kcal | Carbohydrates: 9g | Protein: 3g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 22mg | Potassium: 85mg | Fiber: 2g | Sugar: 4g | Vitamin A: 9IU | Vitamin B1: 0.1mg | Vitamin B2: 0.02mg | Vitamin B3: 0.4mg | Vitamin B5: 0.1mg | Vitamin B6: 0.05mg | Vitamin C: 1mg | Vitamin E: 1mg | Vitamin K: 0.2µg | Calcium: 29mg | Copper: 0.1mg | Folate: 8µg | Iron: 1mg | Manganese: 0.2mg | Magnesium: 21mg | Phosphorus: 54mg | Selenium: 4µg | Zinc: 0.4mg | Alcohol: 0.05g | Choline: 4mg | Net Carbohydrates: 7g
Ref
RRR
FAQ References & Further Reading:
• Coeliac Australia – https://coeliac.org.au/recipes/gluten-free-diet/
• Linus Pauling Institute – Micronutrient Information Center – https://lpi.oregonstate.edu/mic
• NIH – Celiac Disease – https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease
• NIH Office of Dietary Supplements – Selenium Fact Sheet – https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
• PubChem – https://pubchem.ncbi.nlm.nih.gov/
• USDA FoodData Central – https://fdc.nal.usda.gov/
Nutrient Data Source
I use the USDA SR Legacy database because it includes far more detail than the newer lists. If it matters to you, I recommend saving a copy from their site (Print → Save as PDF, all 3 pages – Nutrients, Measures, Other Information). I really hope they keep it online — it’s too valuable to lose! 🤞
Table References:
[1] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Nuts, almonds – SR Legacy (FDC ID: 170567).” FoodData Central. Retrieved 19 August 2025, from https://fdc.nal.usda.gov/food-details/170567/nutrients
[2] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Cereals, oats, regular and quick, not fortified, dry – SR Legacy (FDC ID: 173904).” FoodData Central. Retrieved 19 August 2025, from https://fdc.nal.usda.gov/food-details/173904/nutrients
[3] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Nuts, coconut meat, dried (desiccated), not sweetened – SR Legacy (FDC ID: 170170).” FoodData Central. Retrieved 19 August 2025, from https://fdc.nal.usda.gov/food-details/170170/nutrients
[4] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Seeds, sesame seed kernels, dried (decorticated) – SR Legacy (FDC ID: 169412).” FoodData Central. Retrieved 19 August 2025, from https://fdc.nal.usda.gov/food-details/169412/nutrients
[5] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Seeds, sunflower seed kernels, dried – SR Legacy (FDC ID: 170562).” FoodData Central. Retrieved 20 August 2025, from https://fdc.nal.usda.gov/food-details/170562/nutrients
[6] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Nuts, brazilnuts, dried, unblanched – SR Legacy (FDC ID: 170569).” FoodData Central. Retrieved 20 August 2025, from https://fdc.nal.usda.gov/food-details/170569/nutrients
[7] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). Oil, coconut – SR Legacy (FDC ID: 171412). FoodData Central. Retrieved 20 August 2025, from https://fdc.nal.usda.gov/food-details/171412/nutrients
[8] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). Dates, medjool – SR Legacy (FDC ID: 168191). FoodData Central. Retrieved 20 August 2025, from https://fdc.nal.usda.gov/food-details/168191/nutrients
[9] U.S. Department of Agriculture, Agricultural Research Service. (n.d.). “Lemon juice, raw – SR Legacy (FDC ID: 167747).” FoodData Central. Retrieved 20 August 2025, from https://fdc.nal.usda.gov/food-details/167747/nutrients
[10] Klimek-Szczykutowicz, M., Szopa, A. & Ekiert, H. 2020, ‘Citrus limon (Lemon) phenomenon – a review of the chemistry, pharmacological properties, applications and biotechnological studies’, Plants, vol. 9, no. 1, 119, MDPI, Retrieved 26 August 2025, https://doi.org/10.3390/plants9010119
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[12] U.S. Department of Agriculture, Agricultural Research Service 2019, “FoodData Central: Lemon peel, raw (SR Legacy, FDC ID 167749)”, U.S. Department of Agriculture, Washington, DC. FoodData Central. Retrieved 21 August 2025, from https://fdc.nal.usda.gov/food-details/167749/nutrients
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[18] National Institutes of Health, Office of Dietary Supplements 2022, Selenium: Fact Sheet for Health Professionals, U.S. Department of Health & Human Services, Retrieved 21 August 2025, https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
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