Low-Carb Tarte Flambée with Oopsie Base
Oopsie dough is a real secret weapon in low-carb cooking: wonderfully fluffy, completely flour-free and endlessly versatile. Here you turn it into a savoury tarte flambée with a creamy cream cheese spread, tasty diced ham and fresh spring onions. Thanks to its high protein content, this tarte flambée is really satisfying without sitting heavy in your stomach. One tray, a handful of ingredients and a result you'll be proud of.
Ingredients
- 6 egg whites
- 2 egg yolks
- 200 g low-fat quark, for the base; or thick Greek yogurt
- 30 g unflavoured protein powder or soy flour
- pepper, salt and nutmeg, to taste
- 300 g cream cheese (plain or with herbs)
- 100 g low-fat quark, for the topping; or thick Greek yogurt
- 100 g diced lean ham
- 3 spring onions
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 310 kcal | 1,240 kcal |
| Carbohydrates | 7 g | 28 g |
| Protein | 28 g | 112 g |
| Fat | 17 g | 68 g |
| Fibre | 1 g | 4 g |
| of which sugar | 4 g | 16 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 150C (fan 130C) and line a baking tray with baking paper.
- Separate the eggs. Whisk the egg whites in a clean bowl until stiff.
- In a second bowl, stir the egg yolks together with 200 g low-fat quark and the protein powder (or soy flour) until smooth.
- Gently fold the yolk-quark mixture into the beaten egg whites, keeping as much air in the batter as possible. Season with pepper, salt and nutmeg.
- Spread the mixture evenly over the prepared tray and bake in the preheated oven for 25 minutes. Then leave to cool completely.
- Carefully turn the cooled base out onto a second tray lined with baking paper and gently peel away the first sheet of baking paper.
- Turn the oven up to 200C (fan 180C). For the topping, stir the cream cheese together with 100 g low-fat quark until smooth and spread the mixture evenly over the base.
- Slice the spring onions into rings. Scatter the diced ham and spring onion rings over the tarte flambée.
- Bake the topped tarte flambée at 200C (fan 180C) for about 18 minutes, until the topping is lightly golden. Serve straight from the tray.
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Nutrition facts per serving (estimate)
| Calories | 310 kcal |
|---|---|
| Carbohydrates | 7 g |
| Protein | 28 g |
| Fat | 17 g |
| Fibre | 1 g |
| of which sugar | 4 g |
Frequently asked questions
What is oopsie dough?
Oopsie dough is a flour-free base made from eggs and quark or cream cheese. It's especially popular in low-carb and gluten-free cooking.
Can I swap the soy flour for something else?
Yes, the recipe lists unflavoured protein powder as an alternative to soy flour. Both work as a binder for the base.
Is this tarte flambée really gluten-free?
Yes, the oopsie base contains no wheat flour. Just make sure your protein powder or soy flour is certified gluten-free.
How many carbs are in this low-carb tarte flambée per serving?
Per serving (1/4 of the tray) it's roughly 7 g of carbs. This figure is an estimate.
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