Healthier Pumpkin Pie: Low Calorie & Low Sugar
A few simple ingredients, a few simple steps, an incredible taste without added sugars and you can have a slice of this on Thanksgiving for under 200 calories!
This pie is going to win awards! I am serious here. This pie is incredible and I don’t even like pumpkin pie, I really don’t. But my family does and therefore I made it healthier for them. Oh How I love them!
Many recipes around the web call for making pumpkin pie low calorie by removing the crust, or using artificial sweeteners like Splenda, it doesn’t have to be that way.
I’ve proved it. Taste is not sacrificed. In fact each bite tastes better than the last knowing it doesn’t have sugar in it and is healthier!
This recipe filling is my Healthier Pumpkin Pie Custard recipe, plan and simple. I thought about making it richer by adding some other ingredients but my hubby talked me out of it. Stating he, the most picky pumpkin pie lover in the world, thought the custard would work just great in a crust.
AND you know what? He was right!
Sometimes that happens, not always, but sometimes. 😉
He has deemed this pie ranking as one of the best pumpkin pies he has ever had in his life! Now for a man who loves all sweet treats and rarely likes my healthier creations, that says a LOT!
This pie will surely prove to your family on Thanksgiving that recipes made healthy and without refined sugars and flours CAN be JUST as good if NOT BETTER than typical fattening ones!
I will be serving this to my extended family on Thanksgiving and will not tell them it is healthy. I will tell them after they rave about it that it is made with a whole wheat crust and contains no sugar at all.
Be ready to catch the fainters. 😉
You can taste this bite can’t you?
Nutrition Info below is using my whole wheat crust recipe.
Healthier Pumpkin Pie: Low Calorie & Low Sugar
Ingredients
- 1 whole wheat pie crust
- 1 can 15 ounce pure pumpkin or 2 cups fresh
- 1/2 cup milk I used 1%
- 4 beaten eggs
- 1/2 teaspoon salt
- 2 teaspoons vanilla extract
- 2 teaspoons pumpkin spice or mix together nutmeg cinnamon, cloves
- 1 teaspoon vanilla liquid stevia
Instructions
- Prepare your crust from the recipe above.
- Preheat oven to 350 degrees.
- Lay aluminum foil over the pie crust and add pie weights or raw dry beans, about 2 pounds.
- Spread beans over the bottom of the pie on foil.
- Place pie plate onto a baking sheet. Bake the crust for 10 minutes then remove the foil and beans and bake another 10 minutes.
- While the crust is baking prepare your filling. Mix all ingredients together in a bowl.
- Pour filling mixture into the crust.
- Bake for 45 minutes -1 hour or until center is set.
- Cool to room temperature on wire rack.
- Refrigerate until ready to serve.
Notes
Nutrition
You can also skip the crust and go for a Crustless Pumpkin Custard!
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.
Made the recipe just as described, no changes. Came out perfectly! Thank you!
This was my first time making pumpkin pie. I followed the recipe with a couple tweaks and loved the result. Thank you for sharing this recipe! (Tweaks made: subbed stevia with 5 tbsp maple syrup since I didn’t have stevia; also cut out cookies from the extra pie dough and baked them with the pie for 12 minutes – made for a nice crisp pie topping!)
Hi Brenda,
Awesome recipe! Excited to try:) So you think it’ll still hold if I use an egg replacer for the 4 eggs? As well as subbing Almond milk?
Hope so! I’ve not tried an egg replacement but once cooked and chilled I think it will set.
I made this for Thanksgiving 2016 and it was perfect! I used a pre-made crust and whole milk instead. I made one pie with 1 tsp vanilla stevia and another pie with 2 tsp granualed stevia mixed with 2 tsp vanilla extract and the pie with 1 tsp vanilla stevia was sweeter and better in my opinion. Thank you so much for this recipe. It is going to be my Thanksgiving go-to pumpkin pie from now on!
My daughter cannot have stevia, can I use splenda? I found a conversation chart saying 1 tsp stevia is equivalent to 1 cup of sugar. Can I just convert that amount to splenda? Also I plan on using almond unsweetened vanilla milk, so I assume I should leave the vanilla extract out.
yes leave out the vanilla extract and I’m not sure if you should use 1 cup splenda, maybe try 3/4 cup and taste it to see if it’s sweet enough.
Have you ever made this recipe with coconut milk instead of regular milk?
My mom can’t have much sugar or dairy so I’m searching for a good alternative that she can have for thanksgiving!
I’ve not but I think it would work.
Would egg whites work instead of whole eggs?
ps – I couldn’t find vanilla stevia, so I just used regular – it worked quite well, I think.
Thank you! A perfectly lovely pie. And no sugar! So much healthier. I’m grateful for your recipe.
Great recipe! Thanks for sharing it. This was definitely the best pumpkin pie I’ve ever made.
We made it with a gluten-free crust (I follow Gluten Free Girl’s recipe), and I subbed coconut milk for regular milk to make it lactose-free. Personally, I would cut down the stevia amount by half the next time, but everyone else at T-Day thought it was fine as it was. I used fresh pumpkin, too, which made it really delicious. I have some leftover and might make another pie in a week or so….
I am making this pie right now. It’s still cooking in the oven. What I did different was to make it DEEP DISH in an 11 inch pie pan; which means I doubled the filling ingredients EXCEPT I only added 6 eggs total. I was afraid it may be too “eggy” I am NOT an experienced baker, although I am an avid cook. I also added an extra tsp of Pumpkin spice and an extra tsp of liquid vanilla stevia. I am baking it longer too. Up to 1 1/2 hours or until set. Ok, just checked on it and the filling is puffed up. Hopefully it will sink when it cools. it’s almost done. I will give my final comment tomorrow AFTER we eat it. Happy Thanksgiving everyone!
Ok, so here’s my verdict on my “deep dish” pumpkin pie: it was HORRENDOUS! IT had no flavor except bitterness and the crust was hard.(and I didn’t over handle it). I dont’ know what could have gone wrong. I didn’t know a pumpkin Pie could go so wrong! I threw the rest away, which was 3/4 of it. I was so bummed! I’m still baffled. HOW could it have no flavor? And why was the crust so UNLIKE crust, hard like a brick? And after all my trouble trying to make a sugar free pie, my husband ate a sugar laden apple pie someone else brought on Thanksgiving. I give up!
Did you prepare my crust recipe before, was it partially baked? What kind of sweetener brand did you use?
Some people are sensitive to Stevia and it taste bitter. My husband is one.
I’ve made this pie twice and it turns out great. My husband is a pumpkin lover and he never noticed the fact that there was no sugar. Definitely a keeper!
Why prebake the whole wheat crust? I bought frozen ones, do I need to prebake them?
I didn’t want a soggy bottom so I prebaked.
Can I substitute a dairy free milk (almond or soy)?
Yes
What could i use as a substitute for stevia ? Maybe other brands that are similar ? I dont have stevia around where i live
Hey Brenda, can I use a gluten free crust? How would that work.
It would probably work the same way if you are making the GF crust. If buying it prepared than you wouldn’t need to prebake it. Just add the batter ingredients as I did.
why use vanilla stevia
You don’t have to, plain is fine, I just really think the vanilla flavor is creamy in here and makes it perfect.
I made this and it was fabulous! I just want to make sure I understand the PointPlus value, for accurate tracking. The serving size is 1/12th and the PointsPlus value is 5, including the crust? When I made the crust, there was a different serving size, so I was not sure how that translated. This is SO good, thank you again!
yes when I made the crust, it was for a serving of 8. So i had to recalculate it with all the dough and filling using nutritondata.com and weight watchers online. Glad you liked it!
No cinnamon, nutmeg or anything of that ilk? Really?
Above the last ingredient is Pumpkin Pie spice I used which contains those ingredients, certainly can add separately if you don’t have pumpkin pie spice.
planning on making this for thanksgiving! is it okay to make in advance (tomorrow) and refrigerate until thursday???
I don’t have use of an oven. I was thinking of using your receipe without the crust & using the filling as a custard/pudding type of dessert. If I put it in a cupcake tin (made out of silicone) or a plastic 8 in pan & used the micro – how long do you think it should cook for (or do think it is a bad idea)? The only other option I have is use of a 6 qt crock pot (what settings & how long) would you suggest?
I’ve made this recipe without the crust. You can find it here: https://www.sugarfreemom.com/recipes/healthy-pumpkin-pie-custard-gluten-free-low-carb/ I think you could use the custard recipe and place them in the crock pot with water filled half up the ramekins. Cook on low for 2-3 hours then check to see if they are set, may take up to 6 hours.
Sounds and looks fantastic! Pinned!
what size is the pie plate?
9 inch
what if you don’t have the liquid vanilla stevia
I was wondering the same thing. Then I found this: http://wholenewmom.com/whole-new-budget/homemade-vanilla-liquid-stevia-extract/
You could use plain stevia and add vanilla extract. I would mix 1 teaspoon of stevia powder with 1 teaspoon of vanilla extract and add it into the mix.
Could you combine liquid stevia and the vanilla extract as well? Same ratio?
yes