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Coconut Flour Pie Crust

Posted by Carine in Dairy free recipes, Diabetic recipes, Gluten free recipes, Meals, Pies & Tart, Vegetarian 11 Aug 2014

Coconut Flour Pie Crust

The Coconut Flour Pie Crust

There is many name for this crust like Paleo crust or allergy free crust or grain free crust. It is probably because this recipe is suitable for most diet like wheat free diet, gluten free diet. For me it is simply one of my best low carb diabetic recipe and I simply like to call it by what is inside a Coconut Flour Pie Crust. The trick to succeed with this Coconut Flour Pie Crust is to roll the dough between two sheet of plastic wrap. Then remove the top layer, upside down the Coconut Flour Pie Crust onto a greased mould. You may have to press the dough with your finger to arrange it into the pan shape. It is a very crumbly dough but still easy to work with if you follow the rolling principle below. I used this Coconut Flour Pie Crust to make a leek, coconut milk pie. You can find the recipe here.

Why a Coconut Flour Pie Crust is Good for your Health?

Many people hate looking at nutrition panel and labels but it is actually primordial to understand what you eat. I received many comment regarding this recipe about why this crust is healthy or healthier than white flour crust ? First, I want to say that I am not starting a war against white flour! White flour is low in saturated fat, cholesterol and sodium and contains important vitamins and minerals like thyamin and folate. Unfortunately for diabetic white flour has a slightly high glycemic index which means it release sugar too quicly in our bloodstream making our blood sugar level go like a roller coaster. Low GI food is not only good for diabetic but also for everyone who is looking for a good control of sugar craving. If the product release the glucose slowly in your blood cells you are not starving for sugar quickly after a meal and you feel full for longer.

So the good point about eating a Coconut Flour Pie Crust using Almond Meal and Coconut Flour is:

  • Lower GI index than white flour, which means it help to stabilise your blood sugar level, decrease sugar craving, loss of energy and hunger feeling.
  • High fibre content and high protein flour which means it keep your stomach full for longer and you feel satisfied quickly after eating. It is also a good point for people looking for weight loss. Fibre are non digestible and have the power to fix and evacuate bad cholesterol from your body.

You can buy Coconut Flour in any shop in the organic aisle or online here: Bob’s Red Mill Organic Coconut Flour

Nutrition Comparaison between coconut flour, almond meal and white flour

For the nutrition lover I included below the nutrition panel of each flour : coconut flour, almond meal and white flour all coming from the nutritiondataself here.

flour comparaison

Steps-By-Steps pictures to suceed with the Coconut Flour Pie Crustgrain free pie text

This recipe can be use to realise your favourite gluten free desserts recipes or any gluten free meals. For New Zealand reader I used Ceres Organic product which I think is the best coconut flour for a reasonable price. You can find the coconut flour in any supermarket in the organic aisle.

Coconut Flour Pie Crust
 
Author: 
Prep time: 
Cook time: 
Total time: 
Almond and Coconut Flour Crust
Ingredients
  • ¾ cup almond flour
  • 3 tbsp coconut flour
  • 1 egg white
  • ¼ cup coconut oil or butter, melted
Instructions
  1. Combine all ingredient in a food processor until a dough ball form.
  2. Bake in warm oven at 180 C for 35 minutes.
  3. This recipe served a pie size of about 26 cm diameter.

 

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  • Pia

    Hi there, I wanted to use this as a base for my cauli, cheese and bacon quiche. Being an eggy mixture, would you bake this crust for a bit before pouring mixture in and then back again? Thanks

    • http://www.sweetashoney.co.nz sweetashoney.co.nz

      Hi Pia, I do not think you have to bake the crust before. I used this crust to make a chicken and leek pie with a coconut milk and I pour my liquid mixture onto the unbaked crust. It came up well very crusty. Let me know how it goes! Thanks. Carine.

      • Pia

        Hi, I did bake it. Just for 15 minutes. I also added some grated Parmesan to the crust to make it more savoury. Yummy!

        • http://www.sweetashoney.co.nz sweetashoney.co.nz

          Hi Pia, Lovely to have your feedback! I love the idea to add parmesan into the crust. I have to try this next time.

  • Amy O’Neill

    Is it possible to only use coconut flour for this recipe instead of almond?

    • http://www.sweetashoney.co.nz/ sweetashoney.co.nz

      Hi Amy, I do not think it will work or taste as great because coconut flour is really absorbent and give a crumbly texture. Almond meal bring some crunch to the crust when baked and help the whole mix to hold perfectly together without being too dry. You can try but you will probably have to change something else in the recipe and most likely add moisture like more eggs, water, coconut oil ?? not sure it will hold well together or taste great but let me know I am curious to try alternatives :)

  • Kristina Dishman Marshall

    What oven temp do you use? 350?

    • http://www.sweetashoney.co.nz sweetashoney.co.nz

      Hi Kristina, Sorry for missing the temperature. I baked the crust at 180C. With this recipe I made 2 pies of about 10 cm and 2 smaller of about 5cm. I think it is enough dough for a pie of 26 cm diameter. I hope I answered your question. Enjoy the crust it is so delicious :)

      • Kristina Dishman Marshall

        Thank you! The conversion for me will be 355 degrees F. I hope this works out well, I am wanting to make low carb coating for my Hot Tomales too !!

        • http://www.sweetashoney.co.nz sweetashoney.co.nz

          Let me know how it goes :) thanks for providing the temperature conversion too ! carine xx

  • Kristina Dishman Marshall

    Would this be the right amount of crust for one pumpkin pie?

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    • Carine

      Thanks ! I hope you give it a try soon. It is a very easy and tasty crust. Carine xx.