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6 In Blog/ Fit Kitchen

Super Simple, healthy pumpkin pie – Gluten free, low sugar, low carb

healthy, low carb and gluten free pumpkin pie. Low sugar and clean

 

 

Hey guys,

I am super excited to finally share a healthy pumpkin pie recipe over here.

Pumpkin pie is one of my favorite treats. I can have it any day. Yet, I never seem to have enough of it. The regular ones are very high in sugar, and other ingredients that scream INFLAMMATION. I stay away from ingredients I cannot pronounce, and other highly refined sugars and flours. But hey, who can resist a piece of pumpkin pie 🎃

healthy pumpkin pie, low carb, low sugar, gluten free

 

I have tried couple recipes last year, which didn’t turn out that well, so I never shared it on the blog lol.  I’m no food blogger, and most of my recipes are substitutions of other traditional recipes, and many times things don’t turn out that great for me. Keeping it real haha

 

Before this pumpkin recipe, I either would mess up the crust, or the pie just didn’t taste like the original pumpkin pie. It was lacking sweetness, and the texture was also off. By the way, while I keep all my baking low carb, I had to use some brown rice flour here because the crust would crumble so easily otherwise. So add some brown rice, it helps it stick together. It will still be low carb as we are not using any added sugar.

 

So after few trials, I finally got this one RIGHT! It is as close as it gets to the original pumpkin pie.

healthy pumpkin pie, low carb, low sugar, gluten free

 

In regards to making this pie sweet. I used a combination of stevia and xylitol. If you are not a fan of the stevia taste – I know I can also be sensitive to its after-taste – just use xylitol. I seriously can’t believe how similar xylitol is to regular sugar. The texture is also very nice.

healthy pumpkin pie, low carb, low sugar, gluten free

I like that stevia has zero calories in it, but I also love xylitol better for baking, so it’s totally up to you and your preferences.

 

If you are used to rolling the dough on parchment paper first before transferring it to the pie plate, you can do that. I just wanted to keep this as SIMPLE as possible, and placed it directly onto the plate.  It came out pretty easily, and had no issues (as you can tell from the photos).

Now..let’s jump to the recipe!

Related: Pumpkin Muffins – low carb

HOW MANY CALORIES?

I usually get SO many emails and comments asking about calories in my recipes. I honeslty don’t count calories. Usually when somebody asks me, I have to go online, and calculate each ingredient in some app, and then comment back with the number. I find this way of living very stressful. I am not a fan of it. I simply focus on quality foods and practise mindful eating.

However I totally get it if you want to have an idea about how much carbs each serving contains, so I broke it down below:

Regular Pumpkin Pie recipe carbs & sugar info: 40.9g of carbs, and 21.4g of sugar

Healthy Pumpkin Pie recipe carbs & sugar info: 15.5g of carbs, and 1.25 g of sugar (WINNER!!)

This recipe seriously has almost no sugar, most of the sugar comes from the pumpkin.  The fatty ingredients are all healthy fats, and the flours are all gluten free and low in sugars.

 

Now..let’s jump to the recipe!

Healthy pumpkin pie

Print Recipe
Super Simple, healthy pumpkin pie - Gluten free, low sugar, low carb
healthy pumpkie pie, low carb, low sugar, gluten free
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Crust
Filling
  • 1 can (480 ml) pumpkin puree. Not pumpkin pie mix. Make sure it has no added sugar.
  • 1/2 cup organic milk Use organic, grass-fed whenever possible. You can also substitude with almond milk.
  • 1/4 cup stevia If you don't like the stevia taste, you can simply use xylitol
  • 2 tbsp xylitol If you have any xylitol sensitivities, use stevia.
  • 1/2 tsp salt
  • 2.5 tsp pumpkin pie spice make sure it's gluten free
  • 1/2 tsp cinnamon
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Crust
Filling
  • 1 can (480 ml) pumpkin puree. Not pumpkin pie mix. Make sure it has no added sugar.
  • 1/2 cup organic milk Use organic, grass-fed whenever possible. You can also substitude with almond milk.
  • 1/4 cup stevia If you don't like the stevia taste, you can simply use xylitol
  • 2 tbsp xylitol If you have any xylitol sensitivities, use stevia.
  • 1/2 tsp salt
  • 2.5 tsp pumpkin pie spice make sure it's gluten free
  • 1/2 tsp cinnamon
healthy pumpkie pie, low carb, low sugar, gluten free
Instructions
  1. Heat the over to 425°F
  2. Start by mixing all the crust ingredients together until you reach a consistent dough. You can add water/flour as necessay. Cover and set aside.
  3. Take a medium bowl, and beat the eggs with a hand beater, or a whisk. Add the ingredients one by one as you mix everything together.
  4. Take a medium sized circular pie plate. Grease it with some coconut oil. Then take the dough and gently spread it over the plate. Trim any overhanging edge dough.
  5. Pour the filling into the crust
  6. Bake the pie for 15 minutes, then lower the temperature to 350°F and bake for 45 more minutes.
  7. Refrigirate for 2-4 hours. For best results, refrigirate over night.
Recipe Notes

You can substitute milk with almond milk/coconut milk.

If you have nuts allergies/sensitivities, you can substitute almond flour with brown rice flour

 

Share this Recipe

I hope you give this recipe a try! If you have any tips on how to make this even better and easier to make, share it with me in the comments below. Happy Halloween!

 

Finally a pumpkin pie that is healthy, low carb, low sugar and tastes like the original recipe. Eat your pumpkin pie with yummy ingredients that don't scream inflammation. If you never seem to be having enough of pumpkin pie, you can make this super simple pie and enjoy as much of it guilt free!

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6 Comments

  • Reply
    Brett McConnell
    November 3, 2017 at 8:23 pm

    Hi,

    This looks amazing!

    On the brown rice for the crust, is that brown rice flower or cooked brown rice. And if it is cooked brown rice, is the measure after cooking or before? And if its cook, do you just mash it into a dough?

    Thanks,
    Brett

    • Reply
      Coach Sofia
      November 3, 2017 at 8:27 pm

      Hey Brett!

      Thank you! It was the most delicious pie I ever made, super sweet as well. It’s brown rice flour 🙂 not the actual rice. I just updated the ingredients to note that out thank you. BTW, you can totally substitute the almond flour with just brown rice flour if you don’t care much about few extra carbs.

      Sofia

  • Reply
    Andy Parsons
    November 4, 2017 at 6:55 pm

    Yay, this one looks so delicious.. and it’s really simple to make – seems perfect for a poor cook like me, hah 😛 Also as it’s an low carb recipe and I’m currently running a low carb diet, I couldn’t ask for anything more 🙂 Thanks!

    • Reply
      Coach Sofia
      November 7, 2017 at 5:44 pm

      You’re very welcome Andy! I hope you enjoy it 🙂 you can totally eat delicious foods on a low carb diet!

  • Reply
    Linda
    November 7, 2017 at 1:30 pm

    Could I just use Bob’s Red Mill Gluten free all purpose flour?

    • Reply
      Coach Sofia
      November 7, 2017 at 5:43 pm

      Hi Linda,
      Yes absolutely! You can use any other baking flour you wish. My choice of flour was to keep this recipe very low in carbs.

    Leave a Reply

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