The best Healthy Pumpkin Pie with homemade flaky pie crust and delicious creamy filling that is naturally sweetened! This healthier version of traditional pumpkin pie is so easy to make!
Table of contents
I’ve been testing and retesting this healthy pumpkin pie recipe for our healthy Thanksgiving year after year.
Until I found the best combination of flavor, texture, and ease. It’s the perfect pumpkin pie recipe!
Traditional pumpkin pie is loaded with a buttery crust, sugar, and fat-filled pumpkin pie filling, then topped with even more sugary toppings. In comparison, this version reduces the fat and sugar while doubling up on wholesome ingredients that pack in extra nutrients.
The result is a lighter from scratch pie that tastes just as indulgent as classic pumpkin pie!
What Makes This Pumpkin Pie Recipe Healthy?
This homemade pumpkin pie is made with better for you wholesome ingredients, but still as delicious as the traditional version!
- Low sugar: Compared to traditional pumpkin pie recipe, one slice of this pie has less sugar clocking in 16 grams of sugar versus 27 grams.
- Low fat: This recipe omits all the heavy dairy like heavy cream and condensed milk that you might find in a regular pumpkin pie. You can also use coconut oil vs. butter for the crust! One slice has only 6 grams of fat compared to 15 grams.
- Low calorie: This pumpkin pie recipe made from scratch swaps out many processed ingredients like all-purpose flour and regular sugar. Each slice offers only 200 calories compared to 350 calories.
Ingredients and Notes
Lightened up, simple ingredients that have been perfected over the years make this healthier pumpkin pie one of the creamiest ones you’ll ever make!
- Pumpkin: You will need pure pumpkin puree from a can and not pumpkin pie filling. Pay attention to the labels in the grocery store. If you like fresh pumpkin, here is a quick tutorial how to roast pumpkin for a pie.
- Spices: You’ll need pumpkin pie spice and a pinch of salt.
- Eggs: You’ll need three large eggs. Straight from the fridge, no need for room temperature.
- Vanilla extract: Use pure vanilla as the best pumpkin flavor enhancer.
- Salt: Just a pinch.
- Sweetener: I use 1/2 cup pure maple syrup, as it pairs well with the pumpkin spice flavors. However, any liquid sweetener works like honey, brown rice syrup, date syrup, or even a sugar free sweeteners like xylitol or erythritol would work.
- Homemade pie crust: You will also need almond flour, whole wheat flour, butter or coconut oil, sweetener, baking powder, and salt.
How to Make Healthy Pumpkin Pie
Desserts can often get pushed to the back burner while preparing a full meal for Thanksgiving table. However, this healthier pumpkin pie is quite an easy recipe to make!
Healthy Pie Crust
Mix the crust dough: In a large bowl, combine the two flours, baking powder, salt and whisk. Add cubed butter and work it in with a fork and then hands until the mixture is crumbly.
Form dough ball: Then add in maple syrup and cold water. Start mixing with a spatula, then use your hands until a dough ball forms. If necessary, add a little more water or flour, one teaspoon at a time.
Roll out the crust: On a clean flat surface, roll out the crust until it’s large enough to fit the pie pan. I like to flatten it a little by hand first, then use a flour-dusted rolling pin.
Shape and bake the crust: Transfer the crust to the pie dish, rolled onto a pin to prevent it from breaking. Using your hands, press it down and mold to fit the pan.
Next, cut any excess pie dough from the sides with scissors or a knife. Then smooth the edges and if you like the look or crimped edge, make a pattern using a fork.
Finally, transfer the pan to the oven and bake for 15 minutes.
Healthy Pumpkin Filling
Prepare the healthy pumpkin pie filling: Meanwhile, add the eggs, pumpkin puree, sweetener, vanilla, pumpkin pie spice, and salt. Whisk to mix thoroughly.
Bake the pumpkin pie: Reduce the oven temperature to 350 degrees F, pour the filling over the pre-baked crust, and bake for 55 minutes.
Allow it to cool: When removing the pie from the oven, you must allow it to cool completely before slicing. It will firm up as it cools and this takes 3-4 hours.
When you’re ready to serve, use a serrated knife and cut it into eight slices. Enjoy!
Tips for Best Results
- Custard like filling: If you like more of a pumpkin custard filling, add 1/2 cup any milk to the filling before baking. Any milk like almond milk, oat milk, coconut milk or dairy milk works. Without milk pumpkin pie has more of a 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. Avoid granulated sugar like coconut sugar, brown sugar, or cane sugar.
- Almond meal in a crust: If using almond meal and not almond flour, use 1 1/4 cups.
- Don’t over bake the pie: Otherwise, it can cause the dessert to crack on top. Instead, remove it when it’s just set around the edges and still slightly jiggly in the middle.
- Chill pie: Allow the pumpkin pie to chill for 8 hours or overnight after it’s cooled to room temperature. This gives the ingredients extra time to meld for even better flavor!
- Top with whipped cream: For a healthy whipped topping combine 1/2 cup whipped heavy cream or whipping cream with 1 cup Greek yogurt and sweetener of choice. A scoop of ice cream is a sweet treat that always pairs well with a slice of pie!
How to Store
Store any leftovers in the fridge in an airtight container or wrap individual slices in plastic wrap for up to five days. Enjoy straight out of the fridge with some whipped cream!
Can You Freeze Pumpkin Pie?
Wrap tightly and store in the freezer for up to 3 months. If pre-sliced, place parchment paper between the slices before freezing for easier removal. Allow a portion to thaw in the fridge for several hours before enjoying!
Can I Make It in Advance?
Since this pumpkin pie recipe requires you to chill it completely before slicing, I actually recommend you make it a day in advance.
You could also prepare the pie dough and filling separately the day before and store in the fridge while covered. Then combine and bake when ready.
FAQs
This usually happens when you’ve overcooked the pumpkin pie. The eggs need to reach a certain temperature to thicken and set the filling accurately. However, if cooked for too long, they’ll continue to ‘tighten’ and cause cracking.
You can also avoid cracks by allowing the pumpkin pie to gently cool in the switched off oven, with the door slightly ajar.
I haven’t tried the crust recipe without the whole wheat flour, as gluten helps to bind the crust. In this case, I would recommend to use your favorite gluten-free crust.
You can also try to make this a crustless pumpkin pie and it will be both paleo and gluten free. Grease your pan directly and bake the pumpkin pie filling to creamy custardy perfection!
It’s definitely possible to make a vegan pumpkin pie recipe. However, I haven’t actually tested how to do so with this particular recipe. The main way to remove the eggs is to replace them with a thickening starch like cornstarch or arrowroot powder. If you try let us know!
More Thanksgiving Desserts
More Healthy Pumpkin Recipes
- Healthy pumpkin bread
- Healthy pumpkin muffin recipe
- Healthy pumpkin cookies
- Healthy pumpkin bars
- Healthy pumpkin chocolate chip bread
Healthy Pumpkin Pie
Equipment
Ingredients
Pie Crust:
- 1 cup whole wheat flour or spelt flour, more for dusting/rolling
- 1/2 cup almond flour
- 1/8 tsp baking powder
- 1/4 tsp salt
- 1/2 cup cold butter or coconut oil, cubed
- 1 tbsp maple syrup or liquid honey
- 3 tbsp cold water
- Cooking spray, I use Misto
Pumpkin Pie Filling:
- 3 large eggs
- 15 oz can (2 cups) pumpkin puree, not pumpkin pie filling
- 1/2 cup maple syrup or liquid honey
- 2 tsp pure vanilla extract
- 2 tsp pumpkin pie spice
- 1/4 tsp salt
Instructions
- Preheat oven to 375 degrees F. Spray 9" pie dish with cooking spray and set aside.
- In a large bowl, combine the two flours, baking powder, salt and whisk. Add cubed butter and work it in with a fork and then hands until the mixture is crumbly.
- Then add in maple syrup and cold water; start mixing with a spatula, then use your hands until a dough ball forms. If necessary, add a little more water or flour (one teaspoon at a time).
- Sprinkle flat surface (countertop) and the dough ball with whole wheat flour. Using a rolling pin, 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 pretty edges with a fork. Poke the crust with a fork about 15 times all around and bake for 15 minutes.
- While crust is baking, in a medium bowl, add eggs, pumpkin puree, 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.
- Remove from the oven and let pumpkin pie cool almost completely, about 2-3 hours, before slicing.
- Using serrated knife, cut into 8 slices and serve with whipped cream or your favourite way.
Notes
- Store: Refrigerate covered for up to 5 days.
- Freeze: Tightly wrapped in plastic for up to 3 months.
- Make ahead: You can bake this pie the day before. Or make the dough and filling the day before, refrigerate and bake when ready.
- Custard like filling: If you like more of a custard pumpkin filling, add 1/2 cup any milk to the filling before baking. Without milk pumpkin pie has more of a pure pumpkin taste.
- Don’t chill the pumpkin pie until it’s set: If you move it to the fridge too soon, it can become ‘weepy’ as moisture rises to the top of the pie. Though if that does happen, use a paper towel to blot it.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hi Olena,
Thank you for your lovely recipes! For this pie crust, can you substitute oat flour for the almond flour, or just leave it out and add more whole wheat flour instead?
Hi Sharon. Unfortunately I don’t think it will work. Almond flour is quite unique in its properties.
This was the BEST PIE I’ve made! I followed everything and decided to add 3 oz of plain cream cheese into the mixture, blending it all together. The texture and flavor was perfect and the pie perfectly sweet with the dark maple syrup (but not too sweet!). Non-pumpkin lovers liked it too! I’ll definitely save this to classics I’d make again.
So happy to hear everyone loved it!
I love the crust design! Stunning! Pie sounds good to. Happy Thanksgiving to you and your family.
Happy Thanksgiving, Jay! We celebrated last month in Canada but I am celebrating mentally with all our American friends today.