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Grain-Free Pumpkin Tarts prepared with raw sunflower and pumpkin seeds, tiger nut flour and organic pumpkin purée with a few additional allergen-friendly ingredients.

Grain-Free Pumpkin Tarts

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  • Author: Chantal | Fresh is Real
  • Prep Time: 30 minutes (+ soaking time for the seeds)
  • Cook Time: 15 minutes + 40 minutes
  • Total Time: 1.25 hours (+soaking)
  • Yield: 4 tarts 1x
  • Category: Baked
  • Method: Oven-Baked
  • Cuisine: Grain-Free, Gluten-Free, Vegan, Nut-Free, Allergen-Friendly


Get your pumpkin ready for this delicious treat! These are the Grain-Free Pumpkin Tarts you’re going to want to make for special occasions—especially for guests that have specific dietary needs. A better for you and no guilt kind of dessert! The tarts are naturally sweetened, gluten-free, vegan, nut-free and allergen-friendly.

To make the tarts, you will need to soak the seeds for the filling ahead of time. 

With this recipe, you might have some extra tart filling leftover, or remember to reserve a little to make some Grain-Free Pumpkin Cookies or Grain-Free Pumpkin Bars.



Crust (base)

  • 3/4 cup tiger nut flour, sifted*
  • 3/4 cup raw sunflower seed flour (or combo sunflower/pumpkin seeds)**
  • 1/4 cup coconut palm sugar
  • 1/4 cup coconut oil, softened
  • 1/4 cup flaxseed meal
  • 1/4 cup water, room temperature***
  • 1/2 teaspoon fine ground sea salt

Tart Filling 

  • 1 cup raw sunflower/pumpkin seeds, soaked (reserve 2 tablespoons for topping)
  • 1 cup pumpkin purée, homemade or canned****
  • 1/2 cup maple syrup (reserve 1 tablespoon for topping)
  • 2 tablespoons arrowroot starch
  • 1/4 teaspoon cinnamon*****
  • 1/8 teaspoon nutmeg*****

Useful Tools

  • Tart Pans (approx. 4-in diameter top, 3.3-3.5-in diameter base)
  • Spatula
  • Spoon
  • Measuring Cups/Spoons
  • Unbleached parchment paper
  • Mixing bowls
  • Blender/Spice Grinder
  • Sifter


Before you begin, please watch this helpful video.

Step 1

To make the filling, soak your seeds in a jar or bowl with some water. You can combine both the sunflower and pumpkin seeds in the same jar or bowl. Soaking the seeds for at least 4 hours is ideal, and overnight is excellent. Tip: If you’re pressed for time, soaking the seeds in hot boiled water for 1 hour should work equally well.

Step 2

Once your seeds are soaked, proceed to make the crust. Preheat oven to 350° F.

Step 3

To make the crust, to a large bowl, mix the tiger nut flour, seed flour, sugar, oil, flaxseed meal and sea salt until very well combined. 

Grease and line the bottom of each tart pan. Coconut oil is wonderful. And, you can cut out little circles to fit the bottom of each tart pan.

Tip: It should work without using parchment paper, but the tart will come out more easily with it.

Transfer and divide crust mixture to each pan and pat down (bottom and sides) to an even thickness. Bake the crust for 15 minutes while preparing the tart filling.

Step 4

Rinse and strain your soaked seeds and reserve 2 generous tablespoons of the soaked seeds in a small bowl to decorate the top outer edge of the tart. To the reserved seeds, add the reserved 1 tablespoon of maple syrup and a dash of sea salt. Set aside until later.

For the filling, add your soaked seeds to a high-speed blender******, your pumpkin purée, maple syrup, arrowroot starch and spices.

Blend until smooth. Tip: If your blender has a tamper tool, use it to help you blend your mixture. 

Step 5

Once your crust has baked for 15 minutes, remove it from the oven. Fill each tart crust with a generous amount of puréed pumpkin filling. Don’t worry if you can’t use up all the tart filling; you can make cookies or bars with the leftovers. Divide the reserved seed and maple syrup mixture to decorate the top of each of the 4 tarts. See how-to video. Bake for 40 minutes. Remove from the oven and let cool completely.

Step 6

Once cooled, the tarts are delicious fresh at room temperature, or the leftovers can be refrigerated to keep for a few days. Some prefer their pumpkin tarts cold. Share a tart—one is plenty for two—and serve with a drizzle of maple syrup if you wish. Enjoy!



*If you don’t have allergies to nuts, you can use almond meal/flour for this recipe as an alternative to tiger nut flour. In a pinch, you could test the recipe to include more pumpkin and sunflower seed flour instead of tiger nut flour. 

**To make the seed flour, use spice/coffee grinder, dry container blender or a grain mill. The seeds for the flour don’t need to be soaked.

*** If you happen to cook your pumpkin, squash or sweet potato in a pot with a little water, reserve the cooking water for the filling.

**** Fresh is always best, but organic canned purée will work equally well for this recipe. 

***** You can use pumpkin spice instead of cinnamon and nutmeg, 1/2 teaspoon should suffice.

****** To blend/purée the filling, a food processor might work well. I did not test this method, as I don’t have a food processor.

You can probably use any tart pans you have on hand. The ones in this recipe were 4 inches in diameter (top) by 3.5 inches (base). 

Baking times will vary if you use smaller baking pans like a muffin pan so watch the crust and filling, so they don’t burn. You can also make one large tart using a springform pan.