Caramelised Onion Tart - THE FIT MUM FORMULA

Caramelised Onion Tart

Caramelised Onion Tart

Makes 2 small tarts


This tastes much more indulgent than it actually is. Whether you choose the brown rice protein or buckwheat flour will determine whether your pie is higher or lower in protein and carbohydrates (the buckwheat being higher in carbs) but beyond that both are very nutritious, and both gluten free too (choose gluten-free oat bran if you have an actual intolerance).


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25g brown rice protein or buckwheat flour (both work; buckwheat is lower protein, higher carb) – Pulsin’ do a rice protein (use code PTC20 for 20% off orders over £20)

1 egg

10g oat bran

10g coconut flour

Pinch of salt

Black pepper



2 red onions, finely sliced

2 tsp. chopped thyme

1 tsp. ghee (or butter)

1 egg white

1 tbsp. balsamic vinegar

Parmesan cheese (optional)



Preheat the oven to 180˚c.

Mix the crust ingredients together, season, and press it into a greased tart or flan dish to create a base.

Cook the tart base for 12-15 minutes, don’t let it burn!

Meanwhile heat ghee and slowly fry the onions until soft.

Add the vinegar and thyme and continue to fry gently until sticky (add a splash of water to prevent sticking if needs be).

Spoon the mixture into the tart base and pour over the egg white.

Sprinkle with a little parmesan (optional).

Bake for a further 5-7 mins until the egg is set.



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