This flourless zucchini and shrimp tart is the perfect solution for anyone seeking a delicious, gluten-free meal that requires minimal ingredients and effort. With no pastry crust needed, this innovative recipe creates its own base using eggs and cheese, resulting in a light yet satisfying dish that’s perfect for any meal of the day.
What Makes This Flourless Tart Special
This unique tart combines the freshness of zucchini with the protein-rich goodness of shrimp, all bound together by a creamy egg and cheese mixture. The result is a nutritious, gluten-free meal that’s both family-friendly and elegant enough for entertaining.
Ingredients
For the Tart Base:
- 300g (10.6 oz) fresh zucchini, unpeeled if organic
- 3 large eggs
- 200g (7 oz) spreadable cheese (plain or with garlic and herbs)
- 200g (7 oz) shrimp, raw or cooked
- Salt and pepper to taste
Optional Garnish:
- Fresh herbs (dill, parsley, or chives)
- Cherry tomatoes for serving
Step-by-Step Instructions
Preparation (15 minutes)
- Preheat your oven to 200°C (400°F/Gas Mark 6).
- Wash the zucchini thoroughly. If using organic zucchini, keep the skin on for added fiber and nutrients.
- Grate the zucchini using a box grater or food processor with a grating attachment.
- Place the grated zucchini in a clean kitchen towel, cheesecloth, or clean cloth bag. Squeeze firmly to remove excess water. This step is crucial to prevent a soggy tart.
- Reserve the extracted zucchini juice for smoothies or soups if desired.
Making the Tart Base
- In a large mixing bowl, beat the 3 eggs with a fork until well combined.
- Add the spreadable cheese to the beaten eggs and mix until the mixture is smooth and creamy.
- Season with salt and pepper to taste.
Assembly
- Grease a 22-25cm (9-10 inch) tart dish or pie pan.
- Pour the egg and cheese mixture into the prepared dish, spreading it evenly to form the base.
- Distribute the squeezed zucchini evenly over the egg mixture.
- Arrange the shrimp on top of the zucchini layer.
Baking
- Place the tart in the preheated oven and bake for 35-40 minutes, or until the top is golden brown and the center is set.
- Check for doneness by inserting a knife into the center – it should come out clean.
- Allow to cool for 5 minutes before serving.
Nutritional Information
Per serving (serves 6):
- Calories: 185
- Protein: 18g
- Carbohydrates: 4g
- Fat: 11g
- Fiber: 1g
- Sodium: 420mg
Cooking Time: 35-40 minutes Prep Time: 15 minutes Total Time: 50-55 minutes Serves: 6 people
Recipe Variations and Substitutions
Protein Alternatives
Replace shrimp with cooked chicken breast, crab meat, or smoked salmon for different flavor profiles. Vegetarians can substitute with sun-dried tomatoes, roasted bell peppers, or mushrooms.
Cheese Variations
Experiment with different spreadable cheeses such as herb cream cheese, goat cheese, or ricotta mixed with Parmesan for varied flavors and textures.
Vegetable Modifications
Combine zucchini with grated carrots, bell peppers, or spinach for additional vegetables and colors. Ensure all vegetables are well-drained to maintain the tart’s structure.
Seasoning Options
Add Mediterranean herbs like oregano and basil, or try Italian seasoning for a different flavor profile. A pinch of smoked paprika can add depth to the dish.
Air Fryer Instructions
For those using an air fryer, prepare the tart in a smaller dish that fits your air fryer basket. Cook at 180°C (356°F) for 25-30 minutes, checking halfway through and covering with foil if the top browns too quickly.
Serving Suggestions
This flourless tart is versatile and can be enjoyed hot, warm, or cold. Serve with a fresh tomato salad, mixed greens, or roasted vegetables for a complete meal. It’s also perfect for picnics, lunch boxes, or brunch gatherings.
Storage and Reheating
Store leftover tart in the refrigerator for up to 3 days. Reheat individual portions in the microwave for 30-60 seconds or in a 180°C (356°F) oven for 10 minutes.
Frequently Asked Questions
Can I make this tart ahead of time? Yes, this tart can be prepared up to 24 hours in advance. Store covered in the refrigerator and reheat before serving, or serve cold as a refreshing summer dish.
What if I don’t have spreadable cheese? You can substitute with cream cheese, ricotta, or even thick Greek yogurt mixed with a little grated Parmesan cheese. The key is maintaining the creamy consistency.
How do I know when the tart is fully cooked? The tart is done when the top is golden brown and the center is set. A knife inserted into the center should come out clean, and the edges should be slightly pulling away from the sides of the dish.
Can I freeze this flourless tart? While possible, freezing may affect the texture due to the high egg and cheese content. If freezing, wrap tightly and consume within one month. Thaw completely before reheating.
What’s the best way to remove excess water from zucchini? After grating, place the zucchini in a clean kitchen towel or cheesecloth, twist the ends to form a pouch, and squeeze firmly over the sink. You can also add a pinch of salt to the grated zucchini, let it sit for 10 minutes, then squeeze out the liquid.
This flourless zucchini and shrimp tart proves that simple ingredients can create extraordinary results. With its gluten-free nature and minimal preparation requirements, it’s destined to become a favorite in your recipe collection.