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Mini cups filled with crunchy nuts – these healthier vegan baklava cupsare the perfect light sweet treat!
Baklava is probably the one dessert you’ll find served at every celebration in the Middle East or any Arab speaking country. It’s such a decadent dessert – one that is served to show hospitality & generosity.
Diamond shaped delights made up of layered crispy phyllo pastry, crunchy nuts flavoured with cinnamon & cardamom all drenched in a rose water + orange blossom infused syrup.
Baklava is also the go-to dessert during the holy month of Ramadan as well as during Eid celebrations.They’re usually so hearty/sweet that I can only manage a couple of bites or a really small piece, otherwise it sits heavy in my stomach and I don’t like that feeling.
I decided to create a healthier alternative to baklava – one made with oat flour and ground almonds. Lightly sweetened with maple syrup instead of layers of pastry brushed with butter all drenched in sugar. This way they’re also vegan & gluten-free!
I created oat cups, filled them with frangipane and topped them with maple sweetened chopped pistachios. They may not look anywhere near like the ‘real thing’, but they definitely taste like baklava with the pistachios, cinnamon, cardamom, orange blossom & rose water. A much lighter/healthier version for you to enjoy!
I also made these healthier vegan baklava cups bite sized, perfect for a light post-dinner treat!
What you need to make these healthier vegan baklava cups:
Oats – I almost always use oats in my baking as it works really well as a replacement for plain flour. They’re a lot more nutritious and higher in fibre. You can also use gluten-free oats to make a recipe gluten-free! I make my own oat flour by lending oats into a fine flour in a high-speed blender.
Maple syrup – I find using a liquid sweetener adds lots of extra moisture to my baking meaning I don’t have to use as much oil. I only used 4 tbsp (1/4 cup) of maple syrup in the whole recipe, which is A LOT less added sugar compared to the amount used to make real baklava.
Ground almonds – not typically used in baklava, however, I wanted to add an almond/frangipane layer in the middle to add some moisture without adding too much oil and syrup.
Coconut oil – mainly used to make the base. Also a little bit in the frangipane pan layer.
Pistachios – traditionally used to make baklava – pistachios are such an underrated nut in my opinion. They taste amazing when baked or roasted. They make the most delicious and crunchy topping for these cups.
Spices – I used cinnamon and cardamom to add lots of flavour!
Orange blossom and rose water – these are optional as I know they’re not the easiest ingredients to find, but definitely make these cups taste more like baklava.
Why you need to try these healthier vegan baklava cups:
- They’re dairy-free
- Vegan
- Gluten-free
- Easy to make
- Made using healthier ingredients
- Delicious
- Bite-sized
- Perfect as a snack or dessert!
My healthier take on a traditional Middle Eastern dessert I grew up eating. Mini oat cups filled with crunchy pistachios spiced with cinnamon & cardamom and sweetened with a little maple syrup.
5 from 7 votes
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Prep Time 10 minutes mins
Cook Time 20 minutes mins
Course Dessert
Cuisine middle eastern
Servings 10
Calories 167 kcal
Ingredients
For the base
- 130g oat flour*
- Pinch of salt
- 50g coconut oil melted
- 1 1/2 tbsp maple syrup
For the frangipane layer
- 25g ground almonds
- 1/4 tsp baking powder
- Pinch of salt
- 1 tsp ground flaxseed
- 1 tbsp warm water
- 1 tbsp maple syrup
- 1/2 tbsp coconut oil
- 1/2 tbsp milk of choice
For the pistachio layer
- 50g pistachios finely chopped
- 1 1/2 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/2 tsp cardamom
- 1/4 tsp orange blossom water optional**
- 1/4 tsp rose water optional**
Instructions
Preheat your oven to 180C/160C fan/350F.
Mix all the base ingredients in a bowl, then press into mini cupcake moulds lightly brushed with oil to make them easier to remove once baked. (I used a 10x8 inch 12 cup mini muffin tray).
In a small bowl, mix together the ground flaxseed and 1 tbsp warm water. Leave to set for 10 minutes.
Mix all the frangipane ingredients (including the set flaxseed mixture) in a bowl, then divide between the cups making sure you leave room for the pistachio topping.
Mix the pistachio layer ingredients in another bowl, then spoon on top of the cups and press down lightly.
Bake for 15-20 minutes, then leave to cool completely before removing from their moulds.
Notes
* oats blended into a fine flour in a high-speed blender. Use gluten-free oats if you’re allergic/intolerant to gluten.
** I've put the orange blossom water and rose water down as optional as I know they may not be easy to find for everyone. Most major supermarkets now stock rose water (either in the baking section or world food isle). You can also find them in Asian/Middle Eastern shops or even online.
Nutrition
Calories: 167kcalCarbohydrates: 16gProtein: 4gFat: 11gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 16mgPotassium: 137mgFiber: 2gSugar: 5gVitamin A: 21IUVitamin C: 0.3mgCalcium: 36mgIron: 1mg
Keyword baklava, dairy-free dessert, gluten-free dessert, healthier dessert, middle eastern recipes, ramadan recipes, vegan dessert, vegan recipes
Tried this recipe?Let us know how it was!
Nadia2023-01-25T19:54:36+01:00January 25, 2023|Dairy Free, Desserts, Gluten Free, snack, Sweet Snacks, Tarts/Pies, Vegan, Vegetarian|46 Comments
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46 Comments
KristinMay 22, 2020 at 5:05 pm - Reply
What brand of rose water & orange blossom do you like best?
NadiaMay 23, 2020 at 11:04 am - Reply
I get mine from Asian/Middle Eastern shops. Any brand should work just as well 🙂
ChristinaJanuary 31, 2023 at 1:25 am - Reply
Will be trying these with coconut flour on the base, wish me luck ?
NadiaFebruary 2, 2023 at 6:58 pm - Reply
Hi Christina 🙂 I haven’t tried the recipe with coconut flour. Let me know how you get on!
MinelliMarch 9, 2024 at 7:00 pm - Reply
Hi Nadia , how many days can these be kept? And do they need to be stored in refrigerator?
ValerieMay 22, 2020 at 7:11 pm - Reply
Nadia, you are awesome!! Thank you for your recipes, so easy, delicious and beautiful.NadiaMay 23, 2020 at 11:12 am - Reply
Thank you so much Valerie ?
HomeiraMarch 5, 2024 at 12:18 am - Reply
Perfect but can make raw too?NadiaMarch 5, 2024 at 5:29 pm - Reply
They should work without baking too, but the base may turn a little soft if you leave it out of the fridge for a while. Also the pistachio topping won’t be crunchy and may not hold well together without baking.
YaraMay 22, 2020 at 10:40 pm - Reply
Hi Nadia,
These look fantastic, is it possible to use almond flour instead of oat flour?NadiaMarch 23, 2020 at 11:15 am - Reply
I don’t have much experience with almond flour (it’s difficult to find in the UK), so I’m not sure how it would work. Different flours behave differently (need more/less liquid, give different textures, etc.) and I can’t say for sure unless I try it. Sorry I didn’t have a better answer for you!
jeneique johnstonNovember 30, 2022 at 9:58 pm - Reply
Yara , did you use almond flour ?
Elizabeth ReyesMay 22, 2020 at 11:29 pm - Reply
Nadia I am from Lebanon and I absolutely love your page and love baklava but find it so rich with all the butter and thick syrup so I’m so glad for the recipe I will definitely try them and tag you when I do? ❤️
NadiaMay 23, 2020 at 11:17 am - Reply
Hi Elizabeth, thank you for your lovely comment 🙂 Let me know if you try this recipe 😀
See AlsoLemon Turmeric Energy BallsReshmaOctober 22, 2022 at 1:26 pm - Reply
What can I use instead of flaxseed?
100% agree to the comments, love your recipes 🙂
Deepika GargJune 12, 2020 at 5:40 pm - Reply
Hi. M a great fan of your recepies. They are a real visual delight and I am going to try them all?. In this recipe, can I substitute orange blossom with something else coz as far as I know it consists of Gin too. I so much want to make this. Kindly revert. Thanks
NadiaJune 20, 2020 at 1:10 pm - Reply
Hi Deepika 🙂 Thank you for your lovely comment! The orange blossom water that I have doesn’t have alcohol, but if you can’t find any you can leave it out. Alternatively you can add a little bit of orange zest to add a hint of orange 🙂
IsraOctober 19, 2020 at 10:49 pm - Reply
So good and easy to make, you have to try them!NadiaOctober 20, 2020 at 11:08 am - Reply
So glad you enjoyed them Isra 😀
ShamaniMarch 29, 2021 at 10:53 am - Reply
Hi Nadia,
I am very eager to try this recipe. Soon. Within next few days. However I can’t have oats/oat flour. What can I have instead?OlgaMay 6, 2021 at 3:51 pm - Reply
Looks delicious… flaxseed can be substituted? Thanks
NadiaMay 7, 2021 at 1:28 pm - Reply
Hi Olga 🙂 You can use ground chia seeds instead.
Teri ThomasJuly 17, 2021 at 4:47 pm - Reply
RE: Vegan Baklava Cups
Are the flaxseeds soaked to soften them?
Have you ever used them ground?
Thanks!NadiaJuly 18, 2021 at 6:03 pm - Reply
Hi Teri 🙂 I used ground flaxseed and I soaked them in water for 10 minutes.
CarolynFebruary 19, 2022 at 11:57 pm - Reply
Hello, just found this recipe.
Is the flaxseed ground or left as the whole seed in the frangipane part please?NadiaFebruary 20, 2022 at 1:27 pm - Reply
Hi Carolyn 🙂 It’s ground flaxseed.
LehavaMarch 17, 2022 at 7:37 pm - Reply
Looks great! I don’t luke pistachios, could I use a different nut?
NadiaMarch 18, 2022 at 5:26 pm - Reply
Hi 🙂 Yes other nuts like walnuts, almonds, pecans, etc. will work too 🙂
ZahraApril 7, 2022 at 11:36 pm - Reply
I just made these and they were delicious! Have my baklava fix without overloading on sugar, thanks so much!ShawnApril 22, 2022 at 3:44 am - Reply
Hi, your recipe looks divine. Can’t wait to make it. For the frangipane layer, when you said ground almonds, are you referring to almond meal/flour or do you mean crushed almonds? Also, I’m not vegan, but could I replace the flaxseed egg for an egg? Thanks!
NadiaApril 23, 2022 at 7:50 pm - Reply
Hi Shawn 🙂 I feel the same! Yes it’s almond meal (it’s called ground almonds in the UK!). It may be difficult to use such a small quantity of egg. 1 tbsp ground flaxseed = 1 egg. I’m only using 1 tsp of flaxseed, which would be the equivalent to 1/3 of an egg ?
ShawnApril 23, 2022 at 4:28 am - Reply
Hi Nadia. ?? I’m looking forward to making this dessert. I love baklava but not the hefty calories. For the frangipane layer, you mentioned ground almonds. Are you referring to almond meal/powder?
Also, can I use eggs rather then flax eggs?
Thanks.Mette RavnJune 30, 2022 at 8:00 pm - Reply
Thank you Nadia. I really enjoy these. So nice to be able to make a glutenfree and dairy free dessert that is so good that I can serve it for everybody.NadiaJuly 1, 2022 at 7:48 pm - Reply
So glad you enjoyed them Mette 😀 x
JaneOctober 8, 2022 at 9:26 am - Reply
Hi, can I change the frangipane layer for different nuts, I don’t like ground almonds?
NadiaOctober 19, 2022 at 12:04 pm - Reply
Hi Jane 🙂 Any ground nuts will work x
ReshmaOctober 22, 2022 at 1:27 pm - Reply
What can I use instead of flaxseed?
100% agree to the comments, love your recipes 🙂
NadiaJanuary 25, 2023 at 7:46 pm - Reply
Thank you Reshma 🙂 you can also use ground chia seeds – they both help create a gel like texture that holds the filling together.
BreeJanuary 26, 2023 at 3:23 pm - Reply
Hi there
New to your page. These look delicious.
How long would they stay fresh for please. ThanksNadiaJanuary 26, 2023 at 8:13 pm - Reply
They’ll last 4-5 days in an air-tight container at room temperature 🙂
JoanneFebruary 7, 2023 at 12:24 am - Reply
Oh wow, these are delicious! Super moreish. I added extra cardamom and cinnamon to the base, orange blossom water to the frangipane and extra orange & rose water to the nuts (because I adore all of those flavours). I’m a little obsessed with them, thank you!NadiaFebruary 12, 2023 at 6:07 pm - Reply
Aw I’m so glad you enjoyed them Joanne 😀 I do also add more cardamom usually, but I’ve been told I can be a little too generous with it as I’m obsessed with the taste 😀
EmilyAugust 2, 2023 at 8:38 pm - Reply
Hi! How many tarts is your recipe supposed to make? Thanks!
NadiaAugust 3, 2023 at 3:05 pm - Reply
Hi Emily 🙂 The recipe makes 10 mini cups. Let me know if you try them 😀
AyannaFebruary 17, 2024 at 6:35 am - Reply
I doubled the recipe on my first try because i just had a feeling my husband and I would love it……I was right! No rose or orange blossom water available this round. But still absolutely delicious and perfectly sweet! This is a winner!NadiaFebruary 18, 2024 at 5:02 pm - Reply
Hi Ayanna 😀 Aw so glad you and your husband liked them! I’ve made them without the orange blossom & rose water before too. They’re a nice addition, but not essential xx
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