Mini Pecan Tarts with Maple Syrup (A Healthier Canadian Classic)

Name: Mini Pecan Tarts with Maple Syrup (A Healthier Canadian Classic)
Prep time: 25 min
Cook time: 15 min
Ingredients: 1 egg; 1/3 cup maple syrup; 2 tbsp melted butter or coconut oil; 1 tsp vanilla extract; 1/4 tsp cinnamon; pinch sea salt or himalayan salt; 1 tbsp oat flour (or gluten-free flour); 3/4 cup finely chopped pecans

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Gooey Canadian pecan butter tarts made with maple syrup instead of refined sugar, in your choice of a flaky spelt crust or an easy-press gluten-free pecan crust.

Canadian butter tarts are gooey, sweet, and a little bit of home for me. I grew up eating my mom’s butter tarts, with her amazing flaky crust and that sugar-filled, sticky middle that runs when you bite in. Nothing quite compares.

Here’s a healthier option for the holidays. These mini pecan tarts get their gooey middle from maple syrup instead of refined sugar, and you pick your crust: a rolled-out spelt crust for something close to Mom’s flaky style, or my easy-press gluten-free pecan crust that goes right into the mini muffin tin. I tested these at high altitude in Crested Butte, Colorado, and they turned out amazing.

Why You’ll Love This Recipe

Gooey, nostalgic centers without refined sugar, made with maple syrup.
Bite-sized. One or two minis satisfy a sweet craving, and they fit on any holiday dessert platter.
Two crust options: flaky (spelt) or easy-press (gluten-free pecan).
Pecans add crunch against the soft filling.

Why mini pecan tarts, now? It’s baking season. Canadian Thanksgiving has just passed, American Thanksgiving is coming, and these are perfect to bring to a gathering, Thanksgiving, Christmas, New Years or other fun gathering.

Butter Tarts vs. Southern Pecan Pie

Butter tarts are a Canadian classic: a filling of butter, sugar, syrup, and egg baked in a pastry shell until semi-solid, with a crunchy top. Pecans are optional, and the filling is runnier than a pecan pie’s. Raisins are a common addition.

Down in the southern U.S., pecan pie is the classic, with pecans as the star and a firmer filling. I’ve never had one, so if you grew up with pecan pie, tell me in the comments how this healthy option compares!

Which diet is this suitable for?

Vegan: No (eggs and butter – can use coconut oil).

Gluten-free: Yes with the pecan crust (use certified gluten-free oats). The spelt crust contains gluten.

Dairy-free: Swap. Use coconut oil or dairy-free butter.

Egg-free: No.

Nut-free: No.

Vegetarian: Yes.

Quick to make! About 25 minutes of prep and 15 minutes in the oven.

At Lively Life we cook flexitarian: mostly plants, vegan techniques where they add nutrients, and good-quality fish or meat when it suits the table. This one is a treat, naturally sweetened with maple syrup that will still raise blood sugar but with nutrients. ENJOY!

ENJOY!

Ingredient Notes

Maple syrup: real maple syrup. Honey works, but the flavor and set will differ.
Pecans: chop finely so every bite has some. Toast them first for more flavor if you have time. I didn’t.
Spelt crust: use the Lively Life Spelt Pie Crust. Spelt contains gluten, although some people with wheat sensitivities tolerate it.
Pecan crust: use the Gluten-Free Pecan Pie Crust. Pulse the pecans, but don’t turn them into nut butter.
Gluten-free crust: use Homemade Gluten-free Pie Crust. For another option of gluten-free, tricky for small pies, roll out then use a cup to cut circle, press into small mini pies. Dough will slightly full apart since no gluten.
Raisins: for a traditional touch, stir in 2 Tbsp raisins.

Nutrient Spotlight

Pecans: healthy fats and fiber, plus minerals like manganese.
Oats and spelt: whole-grain fiber to support steady energy.
Maple syrup: contains some minerals, such as manganese. It’s still a sugar, so portion size matters.
Cinnamon: adds warm flavor without extra sweetness.

Instructions

Heat the oven to 350°F and grease a mini muffin tin well.
Pecan crust: mix the crust ingredients, press about 1 Tbsp into each cup, and pre-bake 5 minutes (tested at high altitude in Crested Butte).
Spelt crust: roll the dough thin, cut 3-inch rounds, press into the cups, and chill 15 minutes. No pre-bake required.
Whisk the egg, maple syrup, melted butter, vanilla, cinnamon, and salt. Stir in the oat flour and pecans.
Fill the shells about two-thirds full. Bake 10 minutes at 350°F until the edges are set and the middle is still gooey.
Cool 10 minutes in the pan, then loosen with a knife and lift out. The filling firms up as it cools.

Gallery

pecan gluten-free crust dropped in mini tarts

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Pair this with:

Healthy Eats: Whipped Feta Dip with Green Chilies | Cashew Cheese Ball (Vegan Option) | Thanksgiving Menu: Healthy Eats | See all Healthy Eats →

Healthy Treats: Holiday Pumpkin Pie with 3 Crust Options | High Protein Pumpkin Energy Balls | See all Healthy Treats →

For full Thanksgiving Dessert Roundup and for Thanksgiving Menu Healthy Eats (protein, appetizers and vegetable sides)

FAQ

Why are my tarts runny or sticky? Bake them a couple of minutes longer, or add a bit more oat flour. A little softness is part of the charm.

Do I need to change the times at sea level? Expect them to take a bit longer. Try a 6 to 8 minute pre-bake and 15 to 18 minutes for the filling, and check early.

Can I make them ahead? Yes. Store in the fridge up to 3 days. The pecan crust is more crumbly, so don’t keep them too long.

Can I freeze them? Yes, up to 1 month. Thaw in the fridge.

What’s the difference between butter tarts and pecan pie? Butter tarts have a runnier, gooier filling and pecans are optional. Pecan pie is firmer and the pecans are the star.

A Holistic Nutrition Tip

Enjoy treats after a meal with protein and fiber instead of on an empty stomach. Pairing a mini tart with a handful of nuts or a cup of green tea may make the sweetness easier on your energy and cravings.

Similar or best sides with:

Lively Life – Healthy Treats! Whipped Feta Dip with Green Chilie

Lively Life – Healthy Treats! Banana Pecan Ice Cream (diary free)

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