Healthier Pumpkin Pie
Level
Easy
Time
35 Min
Serves
10
Published October 7, 2023 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
Hey there, foodies! It’s Canadian Thanksgiving and I can’t think of a better way to celebrate the harvest than with a pumpkin pie. It’s warm, comforting, and just a little bit indulgent. But here’s the twist: what if I told you that you can enjoy a delicious pumpkin pie without any gluten or refined sugar? Yes, you heard me right!
I’m thrilled to share my special gluten-free and refined sugar-free pumpkin pie recipe with a twist. I’ve swapped out the traditional condensed milk for creamy coconut milk and replaced sugar with the rich sweetness of maple syrup. The result? A pie that’s not only mouthwateringly good but also better for your body.
So, if you’re ready to dive into a slice of fall goodness that’s good for your health too, keep reading. I’ll walk you through the steps to make this delectable gluten-free, refined sugar-free pumpkin pie that will have your family and friends asking for seconds. Let’s get baking!
Try my other pumpkin recipes:
Pumpkin Loaf with Cream Cheese Centre
For other great fall delights, check out these other recipes:
1 Bowl Zucchini Trail Mix Cookies
Why you will LOVE this Healthier Pumpkin Pie
- This pie has no flour and no refined sugars making it a healthier choice. Traditional pumpkin pie is made with a flour crust and sugar rich pie filling making your blood sugar soar with each bite!
- Each slice has about 12.6 grams of (unrefined) sugar (about 3 tsp sugar) versus traditional pumpkin pie which boasts about 21 grams of (refined) sugar (about 5 tsp sugar). While our pie still has sugar no doubt, unrefined sugars are less offensive to the body.
- Pure pumpkin is nutrient dense. It is a great source of vitamins and fibre.
- This recipe uses simple pantry ingredients.
- The crust is easy to make. You don’t need to be a pastry chef to get this crust to work
- It tastes fantastic! The combination of pumpkin, spices, and natural sweeteners creates a delicious, wholesome dessert. People will love the warm, comforting flavors and the guilt-less indulgence it provides.
How to Store this Healthier Pumpkin Pie
Cover pie plate with plastic wrap or a clean dish towel. It’s ok on the counter at room temperature for a day or two. After that, refrigerate for up to 5-7 days.
Healthier Pumpkin Pie (with flourless crust and no refined sugars)
Equipment
-
Oven
-
1 Rolling Pin
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1 mixing bowl
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parchment paper
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pie plate
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plastic wrap or clean dish towel
Ingredients
Pie Crust
- 2.5 cup almond flour
- 3 tbsp coconut flour
- 1/2 tsp sea salt
- 3 eggs
- 1/3 cup butter
Pumpkin Pie Filling
- 1.5 cup pure pumpkin (not pumpkin pie filling)
- 3 eggs
- 1/2 cup coconut milk
- 1/2 cup maple syrup
- 1 tbsp pumpkin pie spice substitute cinnamon
- 1/8 tsp sea salt
Instructions
To Make the Crust
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Preheat the oven to 350 F.
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Combine the dry ingredients: In a mixing bowl, combine the almond flour, coconut flour, baking powder, and salt. Give it a quick stir to evenly distribute the dry ingredients.
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Add Butter: Cut the cold butter into small pieces and add it to the dry ingredients. Use a pastry cutter or your fingers to work the butter into the flour mixture until it resembles coarse crumbs.
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Add Eggs: Crack the eggs into the mixture and stir until everything comes together to form a dough. You may need to use your hands to knead it a bit, but don't overwork it.
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Chill the Dough: Form the dough into a ball and wrap it in plastic wrap or clean dish towel. Let it chill in the refrigerator for at least 30 minutes. This helps the dough firm up and makes it easier to work with.
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Roll Out the Crust: Once the dough has chilled, place it between two sheets of parchment paper. Roll it out into a circle that's about 1/4 inch thick. If it cracks a bit, don't worry; you can easily press it back together.
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Transfer to Pie Dish: Carefully peel off the top layer of parchment paper and flip the crust into a pie dish. Gently press it into the dish, and use your fingers to shape the edges as desired.
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Pre-Bake Crust: Prick the bottom of the crust with a fork to prevent it from puffing up during baking. Bake in the preheated oven for about 10-12 minutes until it's lightly golden.
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Remove from oven and allow to cool.
Pumpkin Pie Filling
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Prepare the Pumpkin Puree: In a mixing bowl, combine the pure pumpkin puree and the canned coconut milk. Make sure to use a can of full-fat coconut milk for a creamier texture. Mix them together until well combined.
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Add Sweetener, Eggs & Spices: Stir in the pure maple syrup, eggs and pumpkin pie spice, salt. The amount of maple syrup can be adjusted based on your sweetness preference. (I have gone as low as 1/4 cup).
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Mix Thoroughly: Mix all the ingredients together until you have a smooth and well-incorporated pumpkin pie filling.
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Pour into Pie Crust: Pour the pumpkin filling into the crust.
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Bake: Place your pie in the preheated oven and bake at 350 F for 45 minutes. The pie is done when the center is set, and a toothpick inserted comes out clean.
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Cool and Serve: Once done, remove the pumpkin pie from the oven and allow it to cool at room temperature. After it has cooled down, you can refrigerate it for a few hours or overnight to enhance the flavors and make it easier to slice.
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
Tried this recipe? Mention @drstephanieskitchen or #drstephanieskitchen on social media