Peach and Pecan Cups

There are loads of recipes for sugar/dairy/gluten free tartlets and cups that are ‘healthier’ and more nutritious, lower in sugar and saturated fats, however, they are mostly high calorie (as high if not higher than the classic versions).

Although there is space for these treats in a balanced diet, and they are undoubtedly healthier options than their sugary counterparts, they are a red herring for anyone trying to lose weight.

The common mistake is that because these recipes are branded as healthier options, they are mindless eaten to satisfy cravings. However, they contain the same if not more calories and therefore can be detrimental to diets when they are disguised as a substitute, as there is the misconception they are a lower calorie alternative.

I also can’t be bothered with the blending of various nuts and dates for bases, because although it sounds straight forward, I haven’t got time to spend prizing the sticky mess from the blender.

I created these as an alternative that is an easier and lower calorie, more mindful option, that is still nutritious, refined sugar, dairy and gluten free. At around 80kcals per tart, what more could you want?

Pecan and Peach Cups



  • 100 g unsweetened apple puree*
  • 50 g stevia/sweetener (I use truvia)
  • 100 g egg white
  • 50 g coconut flour
  • 60 g protein powder (or gf flour)


  • 400 g peaches
  • 20 g pecans halves

Chocolate Top

  • 60 g chocolate (I use sugar free brands such as ombar or chocologic)


  1. Chop the peaches and add to a saucepan, simmer on a low heat for 10-15 minutes until soft and sticky. Optional - add cinnamon and/or sweetener. 

  2. Pre-heat the oven to 185C.

  3. Mix the base ingredients to form a thick biscuit like mixture.

  4. Mould into 10-12 cups in either a cupcake tray or rubber cupcake cases.

  5. Bake in the oven for 10-15 minutes until beginning to brown. Take out and leave to cool.

  6. Once cooled, mix the pecans into the peaches and add the filling to the tartlets.

  7. Melt the chocolate and use a knife to spread a thin layer over each tart/cup, covering the filling. Leave to set in the refrigerator for a few hours.

  8. Enjoy!

Recipe Notes

* unsweetened apple puree can be bought from most supermarkets, or made by stewing apples - could be subbed for mashed banana but this will change the taste and texture.