Coulomb repulsion between electrons moving on a frustrated lattice can give rise, at simple commensurate electronic densities, to exotic insulating phases of matter. Such a phenomenon is illustrated using an extended $t\text{\ensuremath{-}}J$ model on a planar pyrochlore lattice for which the work on the quarter-filled case [D. Poilblanc et al., Phys. Rev. B 75, 220503 (2007)] is complemented and extended to $1∕8$ and $3∕8$ fillings. The location of the metal-insulator transition as a function of the Coulomb repulsion is shown to depend strongly on the sign of the hopping. Quite generally, the metal-insulator transition is characterized by lattice symmetry breaking but the nature of the insulating Mott state is more complex than a simple charge density wave. Indeed, in the limit of large Coulomb repulsion, the physics can be described in the framework of (extended) quantum fully packed loop or dimer models carrying extra spin degrees of freedom. Various diagonal and off-diagonal plaquette correlation functions are computed and the low-energy spectra are analyzed in detail in order to characterize the nature of the insulating phases. We provide evidence that, as for an electronic density of $n=1∕2$ (quarter filling), the system at $n=1∕4$ or $n=3∕4$ exhibits also plaquette order by forming a (lattice rotationally invariant) resonant singlet pair crystal, although with a quadrupling of the lattice unit cell (instead of a doubling for $n=1∕2$) and a fourfold degenerate ground state. Interestingly, qualitative differences with the bosonic analog (e.g., known to exhibit columnar order at $n=1∕4$) emphasize the important role of the spin degrees of freedom in, e.g., stabilizing plaquette phases with respect to rotational symmetry-breaking phases.