This healthy pumpkin pie is perfect for a holiday meal, or just a typical night when you're craving something semi-sweet, but without a bunch of sugar or fat. It's quick and simple to make and if you make it without the crust, it's actually really healthy!
Holiday feasting can be a weight loss goal killer. I’m well aware of this. But it with a little forethought and creativity, it doesn’t have to be another year of gut-busting, nap enduring overfeeding as it’s perhaps been in the past.
But Wait, is Pumpkin Pie Healthy?
Absolutely! Whether it's Thanksgiving, or just 8:30 on a Friday night and you're craving a treat, this recipe will not only curb your craving, but it will also fill you up. The recipe is full of protein and fiber which takes longer for your digestive system to digest. It also doesn't contain sugar, which can spike insulin and give you a much longer drop in energy about an hour after consuming it.
A Healthy Pumpkin Pie Starts with Real Pumpkin
One of the key things you have to think about when baking pumpkin pie is your pumpkin source. Sugar Pumpkins are generally best for pies, so if you're starting with an actual pumpkin, I commend you! However, for this recipe, we're using canned, organic pumpkin (more on that in a minute), so if you need help roasting your pumpkin, try the Pioneer Woman's method.
Related: Sugar Free Chai Latte Recipe
Canned Pumpkin vs Canned Pumpkin Pie Mix
This is where it's important to read labels carefully as canned pumpkin pie mix looks a lot like plain old pumpkin in a can. But the mix is full of sugar! Instead, we're going to sweeten our pie with natural sweeteners that aren't sugar-based. I used powdered stevia for this recipe (you can find it at Trader Joes), but you could also use xylitol, erythritol or Swerve. None of these options have calories in them!
Protein Powder in a Pumpkin Pie? Really?
Please don't knock it until you've tried it! It does not show up in the taste or texture of the pie (in my opinion) and it's a great way to sneak in a little extra protein into your diet.
That said, you can feel free to opt out of adding the protein, although it will slightly alter the macros provided below. Totally your call.
What you'll need for this healthy pumpkin pie recipe
- canned pumpkin
- coconut milk
- pumpkin pie spice
- arrowroot flour
- vanilla protein powder (optional)
- vanilla extract
- Baking powder
- Powdered Stevia or Swerve
- Pre-made pie crust (optional)
The rest is really simple!
Baking Without a Crust?
If you choose to bake this pumpkin pie without a crust, I recommend that you use a wide bottom pan as you see in the image above. It's actually a quiche dish, but I use it to make apple crumble and pumpkin pie. You don't need to adjust the baking time, but I recommend spraying the dish with a non-stick spray before adding the pie mix.
Baking time for Pumpkin Pie
I wanted to point out that I've suggested 50 minutes in my instructions, but you may not need that long. I've found that every oven I have used has produced different results at the same temperature. So the best thing to do is start checking the pie regularly after the 35 minute mark. Watch how brown it gets. Poke it and see if it still jiggles. This is the only way to know if it's cooked (it shouldn't jiggle).
Enjoy! This is fun and simple recipe that anyone can make 🙂
Want more healthy thanksgiving ideas? Here's a few side dishes I love
- Parmesan Crusted Delicata Squash
- Crispy brussel sprouts
- Whole Roasted Cauliflower
- Roasted keto nut loaf
Nutrition per slice: 149 cals, 8g fat, 9.3g carbs, 3g fiber, 7.5g protein
Healthy Pumpkin Pie (Crust Optional + Low Carb)
A healthier version of pumpkin pie that still tastes amazing and the best part is that it's super easy to make.
- 3 eggs
- 1 can of pumpkin, 15 ounces (don’t get the pumpkin pie filling!)
- 1 cup coconut milk
- 1 scoops of vanilla protein powder, optional
- 2 tbsp pumpkin pie spice
- 1 tbsp arrowroot flour
- 1 tsp vanilla extract
- 1 tsp Baking powder
- 1/2 tsp salt
- Powdered Stevia to taste, I use 5 tsp
- Pre-made pie crust, optional
- Preheat oven to 350 degrees
- Add all the ingredients (except stevia) to a bowl and mix well,
- Add to a pie shell or just to a baking dish if you’re opting not to do a crust.
- Bake for 50 minutes or until pie filling is firm
- Let sit for 15 minutes before serving so that it sets.
- Top with whip cream, or just the way it is!
Macros per slice: 149 cals, 8g fat, 9.3g carbs, 3g fiber, 7.5g protein - includes protein powder
Nutrition InformationYield 6 Serving Size 6 slices
Amount Per Serving Calories 149Total Fat 7.9gSaturated Fat 5.9gCarbohydrates 9.3gNet Carbohydrates 6.3gFiber 3gProtein 7.5g
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
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