{"id":4919,"date":"2026-08-21T16:18:00","date_gmt":"2026-08-21T14:18:00","guid":{"rendered":"https:\/\/sommerfoodle.com\/?post_type=recipe&p=4919"},"modified":"2026-08-21T16:24:13","modified_gmt":"2026-08-21T14:24:13","slug":"pate-tarte-keto-sans-gluten","status":"publish","type":"recipe","link":"https:\/\/sommerfoodle.com\/fr\/recipe\/pate-tarte-keto-sans-gluten\/","title":{"rendered":"p\u00e2te \u00e0 tarte keto : recette de base sucr\u00e9e et sal\u00e9e"},"content":{"rendered":"\n

Jusqu’\u00e0 maintenant, je n’\u00e9tais pas totalement convaincu par les p\u00e2tes \u00e0 tarte sans gluten ou k\u00e9to. Elles \u00e9taient bonnes mais ne ressemblaient pas \u00e0 une p\u00e2te sabl\u00e9e ou bris\u00e9e. Cela ressemblait \u00e0 une tuile ou \u00e0 une p\u00e2te \u00e0 crumble bien compress\u00e9e. C’est alors que je me suis dit que je pourrai utiliser ma recette de sabl\u00e9 au parmesan k\u00e9to<\/a> et l’adapter pour ma version sucr\u00e9e.<\/p>\n\n\n\n

Ce qui change quand il n’y a plus de gluten<\/h2>\n\n\n\n

Dans une p\u00e2te classique, il y a le gluten contenu dans la farine qui forme un r\u00e9seau \u00e9lastique et qui tient tout l’ensemble. Sans farine, ce r\u00e9seau n’existe pas. Les poudres d’amande ou de noisettes sont des poudres grasses, rien de plus, et le beurre seul ne suffit pas \u00e0 la faire tenir une fois refroidie.<\/p>\n\n\n\n

Le psyllium blond r\u00e8gle le probl\u00e8me. Au contact du liquide il forme un gel qui joue le r\u00f4le du gluten. Trois grammes suffisent pour 200 g de poudre d’amande, et c’est ce qui s\u00e9pare une p\u00e2te qui se d\u00e9moule d’une p\u00e2te qui s’effrite.<\/p>\n\n\n\n

Deuxi\u00e8me cons\u00e9quence : il ne faut pas p\u00e9trir. Sur une p\u00e2te bris\u00e9e on travaille juste assez pour amalgamer. Ici, travailler ne d\u00e9veloppe rien du tout, \u00e7a ne fait que r\u00e9chauffer le beurre et ramollir l’ensemble. Vous rassemblez, vous aplatissez, vous arr\u00eatez.<\/p>\n\n\n\n

Troisi\u00e8me cons\u00e9quence, plus agr\u00e9able : la p\u00e2te se rapi\u00e8ce. Si elle craque \u00e0 l’\u00e9talage, vous bouchez le trou avec un morceau pr\u00e9lev\u00e9 ailleurs et vous lissez du doigt. Apr\u00e8s cuisson, la r\u00e9paration ne se voit pas. Aucune p\u00e2te \u00e0 la farine ne pardonne autant.<\/p>\n\n\n\n

Notes :<\/strong> Crue, la p\u00e2te se conserve 3 jours au r\u00e9frig\u00e9rateur et 2 mois au cong\u00e9lateur. Cuite \u00e0 blanc, 2 jours dans une bo\u00eete herm\u00e9tique. Comptez environ 2,5 g de glucides nets par part, p\u00e2te seule.<\/p>\n\n\n\n

Les ratios qui fonctionnent<\/h2>\n\n\n\n

Pour un moule de 24 cm ou huit tartelettes, la base est de 200 g de poudre, 100 g de beurre, un \u0153uf.<\/p>\n\n\n\n

Poudre<\/th>Proportion utilisable<\/th>Ce que \u00e7a donne<\/th><\/tr><\/thead>
Amande<\/td>100 %<\/td>La r\u00e9f\u00e9rence. Go\u00fbt neutre, tenue fiable<\/td><\/tr>
Noisette<\/td>Jusqu’\u00e0 50 % en m\u00e9lange<\/td>Plus parfum\u00e9e, plus fragile, plus ch\u00e8re<\/td><\/tr>
Lin dor\u00e9 moulu<\/td>25 % maximum, en sal\u00e9<\/td>Baisse les glucides, apporte du liant, go\u00fbt marqu\u00e9<\/td><\/tr>
Farine de coco<\/td>Non substituable au poids<\/td>Absorbe environ quatre fois plus, demande un tout autre \u00e9quilibre<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Le lin dor\u00e9 m\u00e9rite une pr\u00e9caution. Une fois moulu il rancit vite, donc il se garde au r\u00e9frig\u00e9rateur et se moud au dernier moment quand c’est possible. L’ANSES a par ailleurs publi\u00e9 un avis sur les graines de lin broy\u00e9es et les compos\u00e9s cyanog\u00e8nes qu’elles lib\u00e8rent, avec des recommandations de consommation quotidienne (avis ANSES sur les graines de lin<\/a>).<\/p>\n\n\n\n

La version sal\u00e9e<\/h2>\n\n\n\n

Montez le sel \u00e0 3 g et ajoutez 30 g de parmesan finement r\u00e2p\u00e9. Le fromage apporte du liant en plus du go\u00fbt, la p\u00e2te se tient mieux sous un appareil \u00e0 quiche.<\/p>\n\n\n\n

Une pointe de thym s\u00e9ch\u00e9 ou de poivre concass\u00e9 fonctionne bien pour une tarte aux l\u00e9gumes. \u00c9vitez l’ail en poudre, qui brunit et devient amer \u00e0 la cuisson \u00e0 blanc.<\/p>\n\n\n\n

La version sucr\u00e9e<\/h2>\n\n\n\n

Ajoutez 30 g de st\u00e9via ou d’\u00e9rythritol glace, jamais en cristaux. L’\u00e9rythritol non mix\u00e9 ne se dissout pas dans une p\u00e2te pauvre en eau et vous retrouvez des grains sous la dent. <\/p>\n\n\n\n

Les graines d’une demi-gousse de vanille, ou le zeste d’un citron non trait\u00e9, transforment le r\u00e9sultat. Sans rien, la p\u00e2te sucr\u00e9e k\u00e9to reste un peu plate.<\/p>\n\n\n\n

Erreurs \u00e0 \u00e9viter<\/h2>\n\n\n\n

Sauter le repos au froid.<\/strong> Le psyllium a besoin de 30 minutes pour s’hydrater. Sans ce temps, la p\u00e2te reste sableuse et se d\u00e9chire \u00e0 l’\u00e9talage.<\/p>\n\n\n\n

Fariner le plan de travail.<\/strong> Il n’y a rien \u00e0 fariner avec. \u00c9talez entre deux feuilles de papier cuisson, c’est la seule m\u00e9thode qui marche.<\/p>\n\n\n\n

Monter le four \u00e0 180 ou 200 \u00b0C.<\/strong> L’amande brunit bien avant la farine. \u00c0 160 \u00b0C vous avez le temps de cuire le fond avant que les bords ne colorent trop.<\/p>\n\n\n\n

Se passer de la cuisson \u00e0 blanc.<\/strong> Y compris pour une quiche. Une p\u00e2te aux fruits \u00e0 coque ne se raffermit jamais au contact d’un appareil humide, vous obtiendrez un fond d\u00e9tremp\u00e9.<\/p>\n\n\n\n

Oublier de prot\u00e9ger les bords.<\/strong> Sur une garniture qui cuit longtemps, couvrez le pourtour d’aluminium \u00e0 mi-cuisson. Ce sont toujours les bords qui br\u00fblent en premier.<\/p>\n\n\n\n

Doubler le psyllium en pensant mieux faire.<\/strong> Au-del\u00e0 de 5 g pour 200 g de poudre, la p\u00e2te devient \u00e9lastique et caoutchouteuse apr\u00e8s cuisson.<\/p>\n\n\n\n

\n\n\n\n

Description :<\/strong> Une p\u00e2te \u00e0 tarte k\u00e9to \u00e0 la poudre d’amande, sans farine ni gluten, qui se d\u00e9moule sans casser gr\u00e2ce au psyllium. Deux d\u00e9clinaisons, sal\u00e9e et sucr\u00e9e.<\/p>\n\n\n\n

Portions :<\/strong> 8 parts (1 moule de 24 cm ou 8 tartelettes) Pr\u00e9paration :<\/strong> 15 min Repos :<\/strong> 45 min Cuisson :<\/strong> 20 min Temps total :<\/strong> 1 h 20 Difficult\u00e9 :<\/strong> D\u00e9butant Saison :<\/strong> Toute l’ann\u00e9e Cuisine :<\/strong> Fran\u00e7aise Type de plat :<\/strong> Base, P\u00e2tisserie R\u00e9gime :<\/strong> C\u00e9tog\u00e8ne, Sans gluten, V\u00e9g\u00e9tarien<\/p>\n\n\n\n

Keywords :<\/strong> p\u00e2te \u00e0 tarte keto, p\u00e2te bris\u00e9e sans farine, p\u00e2te sabl\u00e9e keto, p\u00e2te \u00e0 tarte poudre d’amande, p\u00e2te \u00e0 tarte sans gluten, fond de tarte keto, p\u00e2te sucr\u00e9e sans sucre<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n\n\n\n

Et vous ?<\/h2>\n\n\n\n

Cette p\u00e2te n’\u00e9galera jamais une p\u00e2te \u00e0 tarte traditionnelle, mais elle l’est aujourd’hui au point que je ne r\u00e9fl\u00e9chis plus quand je dois faire une p\u00e2te k\u00e9to ou sans gluten. Vous la ferez avec quoi en premier, une quiche ou une tarte aux fruits rouges ? Racontez-moi, et taguez @sommerfoodle<\/a> sur Instagram si vous la testez.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Jusqu’\u00e0 maintenant, je n’\u00e9tais pas totalement convaincu par les p\u00e2tes \u00e0 tarte sans gluten ou k\u00e9to. Elles \u00e9taient bonnes mais ne ressemblaient pas \u00e0 une … <\/p>\n","protected":false},"author":1,"featured_media":4921,"comment_status":"open","ping_status":"closed","template":"","meta":[],"recipe-course":[162],"recipe-cuisine":[35],"recipe-cooking-method":[39],"recipe-tag":[],"recipe-key":[233,232],"recipe-badge":[187,284,230],"recipe-dietary":[117,113],"class_list":["post-4919","recipe","type-recipe","status-publish","has-post-thumbnail","hentry","recipe-course-cakes-et-tartes-salees","recipe-cuisine-francaise","recipe-cooking-method-four","recipe-key-keto","recipe-key-low-carb","recipe-badge-facile","recipe-badge-sans-farine","recipe-badge-sans-sucre","recipe-dietary-cetogene","recipe-dietary-sans-gluten"],"yoast_head":"\np\u00e2te \u00e0 tarte keto : recette de base sucr\u00e9e et sal\u00e9e - Sommerfoodle<\/title>\n<meta name=\"description\" content=\"Une p\u00e2te \u00e0 tarte k\u00e9to \u00e0 la poudre d'amande, sans farine ni gluten, qui se d\u00e9moule sans casser gr\u00e2ce au psyllium. 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