by Olena

Healthy Pumpkin Pie

Olena Osipov
4.8 from 6 votes

Healthy Pumpkin Pie with easy whole wheat crust and silky smooth pumpkin pie filling. A delicious low sugar addition to your healthy Thanksgiving table.

Healthy Pumpkin Pie

Healthy Pumpkin Pie Recipe

This healthy pumpkin pie recipe is an old recipe of mine that I have tested and retested. Low sugar homemade pumpkin pie from scratch has never been easier. The pie is moderately sweetened with maple syrup, making leftovers suitable for breakfast.

I’m yet to find a healthy pie crust (a shortcut I would love), so I created my own with just whole wheat flour, almond meal and oil. It crisped up on the edges and was yet soft and tender inside thanks to all those healthy fats from almonds and avocado oil.

And the scrapes made delicious cookies.

2 pumpkin pies

Ingredients for Healthy Pumpkin Pie

  • Canned pumpkin puree: Not pumpkin pie filling with spices and sugar. Don’t confuse the two.
  • Any milk: Milk in filling produces more of a custard type pie. Without milk, pie has mor: pure pumpkin taste. A matter of personal preference.
  • Any liquid sweetener works: If using solid honey, make sure you warm it up on the stove to melt.
  • Crust: Almond meal or flour, whole wheat flour and any oil. This combination produces soft with a crunch and lighter crust. I recommend not to make substitutions.

How to Make Healthy Pumpkin Pie

  • Make pie crust dough. In a large mixing bowl, combine almond meal or flour, whole wheat flour, oil, milk, maple syrup, baking powder and salt. Mix with spatula continuing with your hands until a ball of dough forms. If necessary, add more milk or flour, use your judgement.
  • Roll the crust. On a flat surface roll out the crust until it’s large enough to cover the pie dish. First, flatten the dough ball with your hands and then use the rolling pin. Dust the dough with flour while rolling, and it might help to place it on a parchment paper half way through for easier rolling and moving.
  • Bake the crust. Transfer crust into the pie dish and mould to fit using your hands. Cut excess dough with kitchen scissors or knife and make nice edges with a fork. Poke the crust and bake for 15 minutes in preheated 425 degrees F oven.
  • Make pumpkin pie filling. In a medium bowl, add eggs and whisk for 30 seconds. Add pumpkin puree, milk, maple syrup, vanilla, pumpkin pie spice, salt and whisk really well.
  • Bake the pie. Pour the filling into pre-baked pie crust. Reduce oven temperature to 350 degrees F and bake for 55 minutes.
  • When is pie ready? When you first remove pie from the oven, it might appear jiggly. Don’t worry, it will solidify in 3-4 hours as it cools. Let pumpkin pie cool completely before slicing. Using serrated knife, cut into 8 slices.

How to Make Ahead and Store

Make ahead: You can bake pumpkin pie the day before. Or make the dough and filling the day before, refrigerate and bake when ready.

Storing: Refrigerate leftovers for up to 3 days. Either tightly wrapped or in an airtight container. Freeze pumpkin pie leftovers for up to 3 months. Again, tightly wrapped and in a plastic resealable bag or in an airtight container.

Happy Fall and Happy Thanksgiving!

More Healthy Desserts

Healthy Pumpkin Pie

Healthy Pumpkin Pie with easy whole wheat crust and silky smooth pumpkin pie filling. A delicious low sugar addition to your healthy Thanksgiving table.
4.84 from 6 votes
Print Save Rate
Course: Dessert
Cuisine: North American
Prep Time: 20 minutes
Cook Time: 1 hour 10 minutes
Servings: 8 slices
Calories: 345kcal
Author: Olena Osipov

Ingredients

Pie Crust:

  • 1 1/4 cups almond meal or flour
  • 1 1/4 cups whole wheat flour + more for dusting/rolling
  • 1/4 cup avocado or coconut oil melted
  • 1/2 cup any milk I used unsweetened almond
  • 1 tbsp maple syrup or liquid honey
  • 1/8 tsp baking powder
  • 1/4 tsp salt
  • Cooking spray I use Misto

Pumpkin Pie Filling:

  • 3 eggs large
  • 15 oz can 2 cups pumpkin puree (not pumpkin pie filling)
  • 1/2 cup any milk I used unsweetened almond*
  • 1/2 cup maple syrup or liquid honey
  • 1/2 tsp pure vanilla extract
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp salt

Instructions

  • Preheat oven to 425 degrees F. Spray 9" pie dish with cooking spray and set aside.
  • In a large mixing bowl, combine almond meal or flour, whole wheat flour, oil, milk, maple syrup, baking powder and salt. Mix with spatula continuing with your hands until a ball of dough forms. If necessary, add more almond milk or flour, use your judgement.
  • On a flat surface, roll out the crust until it's large enough to cover the pie dish. First, flatten the dough ball with your hands and then use the rolling pin. Dust the dough with flour while rolling, and it might help to place it on a parchment paper half way through for easier rolling and moving.
  • Transfer crust into the pie dish and mould to fit using your hands. Cut excess dough with kitchen scissors or knife, and make nice edges with a fork.
  • Bake for 15 minutes.
  • While crust is baking, in a medium bowl, add eggs and whisk for 30 seconds. Add pumpkin puree, milk, maple syrup, vanilla, pumpkin pie spice, salt and whisk really well.
  • Reduce oven temperature to 350 degrees F, pour pumpkin pie filling into pre-baked crust and bake pie for 55 minutes.
  • Let pumpkin pie cool completely (!!!) before slicing. Using serrated knife, cut into 8 slices and serve your favourite way.

Make Ahead: You can bake pumpkin pie the day before. Or make the dough and filling the day before, refrigerate and bake when ready.

    Store: Refrigerate covered for up to 5 days or freeze tightly wrapped in plastic for up to 3 months.

      Video

      Notes

      • Canned pumpkin puree: Not pumpkin pie filling with spices and sugar. Don't confuse the two.
      • Any milk: Milk in filling produces more of a custard type pie. Without milk, pie has mor: pure pumpkin taste. A matter of personal preference.
      • Any liquid sweetener works: If using solid honey, make sure you warm it up on the stove to melt.
      • Crust: Almond meal or flour, whole wheat flour and any oil. This combination produces soft with a crunch and lighter crust. I recommend not to make substitutions.

      Nutrition

      Serving: 1slice | Calories: 345kcal | Carbohydrates: 39g | Protein: 10g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 64mg | Sodium: 195mg | Potassium: 291mg | Fiber: 5g | Sugar: 18g | Vitamin A: 8411IU | Vitamin C: 2mg | Calcium: 132mg | Iron: 2mg
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      olena osipov in the studio

      Hello and welcome to iFOODreal.

      My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

      What You Will Find Here

      Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

      A Little More About Me

      Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

      15 comments on “Healthy Pumpkin Pie

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      1. Hi! Do you know if I could substitute eggs for anything else? I have flaxseed meal, I’ve heard some people use that as a substitute, but I don’t know. Would you recommend it?

        1. Hi Paulina! There are a number of things you can substitute for eggs, including flaxseed meal. I haven’t tested any of the substitutions in this recipe. Try googling it and let me know how it turns out!

      2. Hi there! Thank you for this recipe, can’t wait to try it out! I don’t typically buy maple syrup though, how would you substitute brown sugar in? Brown sugar + water perhaps? How much would you add to keep the sweetness subtle?

        1. You can just substitute with brown sugar 1:1. If filling doesn’t seem runny enough add a splash of milk. But generally I would just bake for shorter amount of time maybe, cause it will set faster.

      3. 4 stars
        I made this pumkin pie filling and much to my surprise it was delicious..Although I made some enprompts, it was hard to tell I used honey and since I didn’t have enough (maybe 1/3 cups), I added some stevia sugar 4 pks equivalent to about 1, 1/2 teaspoon..I am well pleased with the taste and loving that’s low fat..Pumpkin pie is my favorite..Thank you for sharing you amazing recipe.

      4. Thank you for this! I live in the UK so finding recipes that I can do where the ingredients are available in the UK was really difficult but I’m really glad to have found one that’s healthy so everyone in my family can enjoy! 🙂

      5. 5 stars
        I used a real pumpkin to switch it up! I made this recipe today to cheer up my husband! He loved it thatnk you so much! I love meking all the classics but with a healthy authentic twist! Worth it to me?

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