This Healthy Keto Crustless Pumpkin Pie Custard is Sugar Free, Low Carb, Gluten Free, Grain Free and tastes like traditional pumpkin pie minus the sugar! Just 5 g net carbs!
Sugar Free Low Carb Pumpkin Pie Custard
This easy sugar free pumpkin pie custard has all of the flavors and texture of a regular pumpkin pie without all the calories and crust from a traditional one!
This pumpkin custard recipe comes from adapting my low carb pumpkin pie recipe minus the coconut flour keto pie crust for even fewer carbs.
I realize it's still only October but everyone is going crazy for Pumpkin recipes and it feels like the Holiday season will be here very soon! My Pumpkin Cheesecake Mousse went viral within days and I'm so grateful!
This very popular pumpkin recipe was originally posted in October of 2012 and has been a huge Pinterest recipe during every fall season, especially as a Thanksgiving dessert!
I gave it updated photos in October of 2015 and today I'm sharing this video with you to show how simple this recipe really is!
Is Pumpkin Keto?
Whether you make homemade pumpkin puree or purchase canned pure pumpkin puree, yes, pumpkin is keto friendly!
1 cup of pumpkin puree has 8 net carbs and in this recipe for our homemade pumpkin pie custard, we are making 6 individual custards using just 15 ounces of canned pumpkin puree.
Just make sure when buying canned pumpkin at your local grocery store, that the only main ingredients are pumpkin and maybe salt, that is all.
Do not purchase pumpkin pie filling which contains sugar, has 71 grams of carbs in 1 cup and will spike blood sugar.
Our recipe for pumpkin custard needs just 7 ingredients and has just 7 total carbs!!
This perfect keto pumpkin pie custard is simple and an easy dessert for entertaining anyone on a keto diet or low carb diet. So delicious, even if you're not much of a pumpkin lover!
Currently in life we are packing for a move to a small little country setting in the woods. We will still be in my home state of Rhode Island, but the scenery from city to country will be remarkable!
The nearest store is about 20 minutes away. It's going to take me some time to get used to that since I end up at the grocery frequently during the week.
Some times more like 3-5 times depending on if a recipe failed and I need more ingredients. Now I'm about 5 minutes from Whole Foods. I must learn to buy in bulk I suppose.
Delicious Keto Pumpkin Custard Recipe
You can enjoy these little pumpkin dessert custards in the ramekin you bake them in or pop them out upside down on a plate. Make sure you grease them well or they won't be too pretty when inverted upside down.
The good thing though is that you can cover them with some whipped cream!
If you need dairy free try some Dairy Free Whipped Cream on top or leave it without out, but be sure to chill them! Tastes much better than warm since I tried it both ways of course.
This healthy pumpkin custard recipe is in perfect little portions when made in 7 ounce ramekins. Of course even if you decide to eat two, (because they are so good!) the amazingly low calories won't kill your calorie budget for the day!
Low Carb Sweetener Options
This easy recipe is made without artificial sweeteners or sugar alcohols and only natural stevia, no aftertaste is evident at all.
In fact my super picky husband and oldest son actually LOVE this custard, and hubby is always the first one to comment if he notices an aftertaste!
But of course you can use whatever low carb sweetener you prefer really. I do not recommend using granulated sweetener as the pumpkin mixture will be grainy instead of smooth.
I haven't found a low carb brown sugar sweetener that is powdered only granulated so for best results, I don't recommend using that for this recipe.
Here's my conversion chart if you choose to use other sugar substitutes.
Can I use Maple Syrup or Coconut Sugar?
Of course you can choose to use any sweetener, but adding either maple syrup or coconut sugar will add higher total carbs and will spike blood sugar and this recipe will no longer be sugar free.
Can I make this a Paleo-friendly dessert?
Yes, this can easily become a dairy free pumpkin custard by replacing the heavy cream with either unsweetened coconut milk or cashew milk.
If you are using 1% milk the nutrition info is: 76 calories, fat: 6.7g, cholesterol: 125mg, sodium: 56mg, carbs: 7g, dietary fiber: 2g, sugars: 3g, protein: 5g.
I had to keep one old picture because this is the one below that gets pinned the most!
More Healthy Pumpkin Recipes
Easy Low Carb Pumpkin Pie Custard
Best Sugar Free Keto Low Carb Pumpkin Pie Custard
Ingredients
- 15 ounces pumpkin puree not pumpkin pie filling
- ½ cup heavy cream or use coconut cream for paleo pumpkin pie custard
- 4 eggs beaten
- ½ teaspoon salt
- 2 teaspoons vanilla extract
- 2 teaspoons pumpkin pie spice
- 1 teaspoon pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
- Optional: sugar free whipped cream
Instructions
- Preheat oven to 350 degrees.
- Spray 6 ramekins or custard cups with olive oil cooking spray.
- In a large mixing bowl or stand mixer mix together pumpkin, cream eggs, spices and stevia.
- Pour evenly into ramekins.
- Bake for 45-50 minutes or until a knife in center comes out clean.
- Best served cold.
- Invert onto a plate or serve from dish.
- Top with sugar free whipped cream! Sprinkle with more nutmeg!
- Store covered with plastic wrap in the fridge for up to 5 days.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Robertjm
Did you make any temperature and/or time corrections to make it in the air fryer? I planned on using the main oven, though really love using my air fryer as much as I can. 🙂
Brenda Bennett
I haven't tested my recipe in the air fryer sorry.
Roxann Benbow
I made this recipe today and it was wonderful. My oven is broken, so I baked them in my airfryer. I really needed a pumpkin pie fix , this recipe did the job. I tried to share a picture of the finished product but it your site wouldn’t let paste it.
Karen Mensen
Love this recipe, I've been making it with regular stevia (half of what the recipe on the pumpkin can calls for in sugar!) for years due to our Granddaughter being diagnosed with Celiac. Everything has to be "Celiac Safe" not just gluten-free for her. It was a treat that still tasted like the pumpkin pie she was used to having, just without the crust...which nobody ate anyway! 😉 HWC makes the best sub for evaporated milk too!
Brenda Bennett
Love to hear that!
Lidi
I made it as per recipe with the vanilla stevia. But its bitter.
So I added more pumpkin spice. Still bitter. So I added a bit of cinnamon. Still not very good.
I think there's too much Stevia.
Next time I'll use Monk Fruit & Stevia together, and add a little at a time.
Its a good recipe, but the bitterness from the Stevia is killing the pumpkin flavor.
Brenda
Can I ask what brand of vanilla stevia you used? I don't notice any bitterness using vanilla stevia by Sweetleaf. Often bitterness means you likely need more sweetener than I used in the recipe. Sometimes too, an imitation extract can cause a bitter flavor.
Marie R
I cut sugar out of my diet. This was excellent! I also added chia seeds and flaxseed for extra protein, and added chopped almonds and cinnamon on top for some crunch. I made half the recipe in the oven with a bath and the other half in my air fryer with a bath.
Dawn
Do I need to do a water bath?
Brenda
I didn't, but you can.
Lisa H.
Do you need the liquid stevia?
Brenda
You would need to replace it with some sweetener of choice.https://www.sugarfreemom.com/recipes/natural-sugar-free-low-carb-sweeteners-guide-conversion-chart/
Elizabeth
I made this for a Thanksgiving dinner I ate alone, but it seriously lacked any sugar flavor. I don't really like the taste of stevia, so I'm reconsidering redoing this recipe using fresh blended dates instead. It's not hard core keto, but at least fresh dates are a whole food with vitamins and fiber.
Rebecca Kronick
What size ramekin do to you use?
Brenda
It was a quiche style ramekin about 6 ounces.
Mobile Price
this looks testy I would try this recipe as doctors warned me my Sugar lvl is crossing boarder line 😀 so this Custer would be great for me
Anne Marsaw
Made this today 9/12/20 per recipe and the hubs thought it was bitter. I don’t care for pumpkin pie so I did not taste first, but next time I will have the hubs taste it. I probably will add in some Swerve w/the pumpkin Stevia. He is going to add some swerve to the top and eat it W/whipped cream
Andrea
I really like the idea of this and I loved the texture but it was not sweet at all. Maybe more liquid sweetener?!
ELIZABETH
I prefer the taste of it when it was raw. Baked it tastes way too eggy! I will see if it tastes better after it has been in the fridge.
B
Brenda- These are the best pumpkin treats I’ve ever had. I used swerve (1/2 cup) as I noticed you said in a comment you approve and these taste just like my grandma’s pumpkin pie but much healthier. I used a muffin tin and had enough for 10 custards, and only baked for about 35 minutes to keep the custardy texture. The only other change I made was I used 1/4 cup + 2 tbsp 1% milk and 2 tbsp half and half and a little extra pumpkin pie spice. Thank you for sharing this!
Sheila
How do you make apple custard?