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!

A slice of healthy pumpkin pie on a plate topped with whipped cream and served with tea.

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!

Two plated pieces of healthy pumpkin pie with a cup of tea. Pumpkin pie in a pie plate, forks and linen on a counter.

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

Almond flour, whole wheat flour, almond milk, maple syrup, pumpkin puree, eggs, salt, oil, vanilla, baking powder, pumpkin pie spice, Misto.

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

Flour and cubed butter in glass bowl.

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.

Pie crust dough mixed in glass bowl with blue spatula.

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.   

Rolled out pie crust on a countertop and rolling pin.

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.

Pie crust, knife and rolling pin a kitchen counter.

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

Eggs, pumpkin puree, sweetener, vanilla, pumpkin pie spice, and salt whisked together in a measuring cup.

Prepare the healthy pumpkin pie filling: Meanwhile, add the eggs, pumpkin puree, sweetener, vanilla, pumpkin pie spice, and salt. Whisk to mix thoroughly.

Pouring pumpkin pie filling into pie crust from a measuring cup.

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.

A baked healthy pumpkin pie on counter.

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!
Healthy pumpkin pie sliced onto a plate with whipped cream.

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.  


How to keep pumpkin pie from cracking?

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.

Can I make a gluten free pie crust?

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!

Can I substitute the eggs for a vegan version?

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 pie with a bowl of whipped cream and forks.
healthy pumpkin pie slice with whipped cream

Healthy Pumpkin Pie

The best Healthy Pumpkin Pie with a creamy filling that is naturally sweetened and a homemade flaky pie crust. So easy to make too!
4.84 from 12 votes
Servings 8 slices
Calories 198
Diet Low Fat
Prep Time 20 minutes
Cook Time 1 hour 10 minutes
Cooling Time 2 hours
Total Time 3 hours 30 minutes


Pie Crust:

Pumpkin Pie Filling:


  • 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.


  • 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.


Serving: 1slice | Calories: 198kcal | Carbohydrates: 32g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 61mg | Sodium: 181mg | Fiber: 4g | Sugar: 16g
Course: Dessert
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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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.

    1. Hmm. I believe it might crumble too much but I haven’t tried. Gluten in whole wheat flour holds it all together…

  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?

  6. 5 stars
    Video makes this recipe so easy to follow. I made this pumpkin pie over Thanksgiving and my family loved it!!!

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