Oh She Glows Mini Pumpkin Pie Tarts With A Sunflower Cookie Crust (nut-free) Recipes Recipe

Total time: 42 minutes

Keto Friendliness Gauge

Net Carbs are 9% of calories per serving, at 36g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Oh She Glows Mini Pumpkin Pie Tarts With A Sunflower Cookie Crust (nut-free) Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Oh She Glows Mini Pumpkin Pie Tarts With A Sunflower Cookie Crust (nut-free) Recipes Recipe

  • Net Carbs are 9% of calories per serving, at 36g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Oh She Glows Mini Pumpkin Pie Tarts With A Sunflower Cookie Crust (nut-free) Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 9 servings   ( 121 g )
Amount Per Serving
Calories: 423
Total Fat: 30g
Saturated Fat: 21g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 136mg
Total Carbohydrates: 39g
Dietary Fiber: 3g
Sugar: 22g
Protein: 5g
Calcium: 59mg Iron: 2mg
Potassium: 292mg Vitamin A: 212mcg
Vitamin C: 2mg Vitamin D: 0mcg

Ingredients

  • 1/2 cup raw sunflower seeds
  • 1 3/4 cups rolled oats (use certified gluten-free if necessary)
  • 1/4 teaspoon fine sea salt
  • 1/4 cup coconut oil, melted*
  • 3 tablespoons pure maple syrup
  • 2 tablespoons smooth sunflower seed butter (pour off oil before measuring)
  • 2-3 teaspoons water, if needed to bind dough
  • 1/2 cup canned full-fat coconut cream**
  • 1 cup unsweetened pumpkin puree
  • 3/4 cup pure maple syrup
  • 1/2 cup coconut oil, melted*
  • 2 tablespoons + 2 teaspoons sunflower seed butter
  • 2 teaspoons pure vanilla extract
  • 1-2 teaspoons pumpkin pie spice, to taste***
  • 1/4 teaspoon fine sea salt
  • whipped cream

Instructions

Visit Oh She Glows's website to view the recipe instructions. (Via Edamam)