Healthy Blueberry Tart

The story this dish tells

Blueberry tarts, like their cousin the blueberry pie, are rooted in North America's rich culinary heritage. Wild blueberries have been gathered by Indigenous peoples for thousands of years, not only for their sweet-tart flavor, but also for their medicinal properties and natural preservability. These berries were often dried or incorporated into nutrient-dense foods like pemmican (a traditional survival food).

With the arrival of European settlers came refined pastry techniques and dessert traditions that blended with local ingredients. While blueberry pie rose to fame in the Northeastern U.S. and Canada, the tart became a more delicate, elegant alternative. Perfect for showcasing fresh berries with minimal adornment.

This modern version of a blueberry tart honors that history while embracing contemporary health values. It features a wholesome crust made from almonds and oats, a naturally sweetened filling, and zero refined ingredients.

Health benefits

• Rich in antioxidants from the blueberries

• No refined flours or added processed sugar

• High in fiber thanks to oats and almonds

• A lighter, more balanced dessert option

Preparation tips

• Use fresh blueberries when in season, but frozen (unsweetened) work well too

• Chill the crust before baking to help it keep its shape

• If using a liquid sweetener, slightly increase the starch to maintain a good filling consistency

Best season to enjoy it

• Spring and summer, when blueberries are their juiciest and most flavorful. Ideal for brunches, special breakfasts, picnics, or as an elegant dessert.

Food safety notes

• If using eggs in the crust (optional variation), ensure they are fully cooked

• Store leftovers in the fridge to avoid fermentation in the fruit filling

Healthy Blueberry Tart Recipe

Ingredients (for an 8-inch tart pan)

For the crust:
• 1 cup almond flour
• 1 cup oat flour (gluten-free if needed)
• 1/4 cup melted coconut oil
• 3 tablespoons maple syrup or honey
• 1 teaspoon vanilla extract
• Pinch of salt
• 1–2 tablespoons cold water (if needed to bind)

For the filling:
• 3 ½ heaping cups (550g.) fresh or frozen blueberries
• 2 ½ tablespoons (20g.) cornstarch or arrowroot powder
• 3–4 tablespoons (45–60 ml.) maple syrup or honey, depending on fruit sweetness
• 2 teaspoons fresh lemon juice
• Zest of 1 small lemon (optional, adds brightness)
• ¾ teaspoon ground cinnamon (optional, adds warmth)

For serving (optional):
• Fresh mint leaves
• Extra blueberries
• Unsweetened natural or coconut yogurt

Instructions

1. Preheat oven to 350°F (175°C). Lightly grease an 8-inch tart pan.

2. Make the crust: In a bowl, mix the almond flour, oat flour, and salt. Add coconut oil, sweetener, and vanilla extract. Stir until a dough forms. Add cold water if needed to help it come together. Press evenly into the tart pan.

3. Pre-bake the crust for 10–12 minutes, until lightly golden.

4. Prepare the filling: In a bowl, toss the blueberries with the starch, sweetener, lemon juice, and optional zest and cinnamon.

5. Pour the blueberry mixture into the pre-baked crust and spread evenly.

6. Bake for 25–30 minutes, until the filling is bubbly and the crust is golden.

7. Cool completely before slicing. Serve as-is or with yogurt and fresh mint.

Preparation notes

• If using frozen blueberries, there is no need to thaw them, but increase starch slightly (up to 22–24 g) to balance the extra liquid.

Storage and shelf life

• This tart has its best texture when enjoyed the same day it is made. Store covered in the refrigerator for up to 4 days. Individual slices can be frozen for up to 1 month. To revive the crust’s crispness and enjoy the tart as if freshly made, reheat individual slices in a toaster oven or regular oven at 300°F (150°C) for 8–10 minutes before serving.

Healthier ingredient swaps

• Use date paste instead of maple syrup for a lower-glycemic option

• Choose certified gluten-free oats if serving someone with celiac disease

• For a vegan version, opt for maple syrup instead of honey

Pairing ideas

• Pairs beautifully as a sweet finish to brunch featuring roasted chicken or grilled vegetables. Also delightful served with frozen vanilla yogurt or coconut yogurt.

🤓 Did you know?

• Blueberries are one of the most antioxidant-rich fruits on the planet. Research suggests that regular consumption may help support memory function and cardiovascular health. A delicious superfood indeed!

Dietary restrictions to consider

• Contains tree nuts (almonds)
• Gluten-free if using certified oats
• May include dairy if served with yogurt

Important: If you have any doubts about incorporating this food into your diet, it is always a good idea to consult with your dietitian or doctor.