Best Sugar Free Low Carb Keto Pumpkin Pie Custard
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
- 1/2 cup heavy cream or use coconut cream for paleo pumpkin pie custard
- 4 eggs beaten
- 1/2 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.
Oh nevermind haha 6 servings I get it. 🙂 so yes whole eggs sorry!
Do you mean whole eggs or egg whittes? I am assuming egg whites…
I just made this with my 4 year old. We used powdered stevia and almond milk and it turned out great! He couldn’t wait for it to cool down so we could try it. He gobbled it down in no time and loved it! I did add extra pumpkin pie spice and cinnamon because I love them so much.
That’s awesome!
I have made this twice now. I used regular Truvia. First time I used the one teaspoon as called for in liquid form. There was NO hint of sweetness! We just sprinkled some over it then added whipped cream. Second time I added two heaping teaspoons…. still not enough, but better. Next time I think I will go two tablespoons. You need to disolve it first if you don’t want a little “crunch” to it. It’s like bits of sand. I LOVE this for breakfast…. have been searching for a healthy low carb gluten free easy fix, and this is it!! Oh, the second time I doubled the recipe to fill eight remekins a little fuller for a more filling meal. This with a handfull of almons fills you up!!
Truvia and the liquid stevia are not equal in sweetness so that’s probably why you had some trouble with it. I don’t use Truvia because I feel it has an aftertaste so I am not sure how much you should use for your preference, sorry.
How do you dissolve the stevia? and can I just use equal?
I’m a part-time caregiver for my mom who has Type 2 diabetes. Your site is a God-send. I will be adding this to her healthy dessert list this winter. Blessings and thank you for all your hard work!
You’re very welcome, glad you can use the recipes for her. 🙂
I’m making these right now! I am so excited to see the end result!!! Thanks for posting!
It sounds delicious and I also am going to try it but with only one tsp. of stevia, it doesn’t sound sweet enough for my family. I’ll try adding a little more stevia. Did anyone else think the recipe was sweet enough?
It wasn’t sweet enough for my husband or myself. I had to add some honey to the top of it to get the sweetness that I wanted. About to make some more using honey instead of stevia to see if it helps.
SFM,
If I were to make this for say 8-10 people, how do you recommend cooking in one dish? I will make a huge mess trying to transport 10 ramekins 🙂
Could I use a glass pie dish or two? or 9×13?
Thanks in advance 🙂
Angela
NM, I found my answer in previous comments! I’m going to try mini muffins 🙂 I’ll update on the outcome.
TKS,
A
Hi Angela, I would serve it in a pie dish like a crustless pumpkin pie or cut in squares in a 9 by 13. Have you seen the recipe I made using this custard in a pie crust? Super yum!
Do you know if this can be frozen? Thanks — hoping to prep for Thanksgiving ahead of time!
I’ve not tried freezing it but I think it will work fine, just thaw in fridge the night before. Are you making this into a pie or keeping it crustless?
So glad I found you through a FB friend in our diabetic group.
Well, sent my hubby (baker) the recipe and hoping he’ll make ’em! Yum!
Used agave as the sweetner. Delicious! Next time going to add a bit more spice/cinnamon. Thanks for the wonderful recipe!
What is pumpkin pie spice?
all the spice on one. so u do not have to add 3
I am making this now. I don’t have the liquid stevia but used the dry. I appreciate all the recipes you post!
I’m sure the dry stevia will be fine, thank you!
How much did you use? Thanks
Can this be made in a pie pan?
yes absolutely!
Thank you!!
Thank you for this recipe! :+) If i wanted to try making this vegan do you know how much tofu i should use? And do you know of another egg alternative? thank you :+)
I can’t wait to try this recipe. I do need direction on how to make this in the micro in a glass pie pan since the oven is shut off & don’t have ramakins.
I don’t have ramekins. Do you think a cup cake pan would work? Or do you have anyother option?
On my Facebook page a reader commented they cooked it in a regular glass pie dish like a regular pumpkin pie and another reader said she sprayed a cupcake tin and made 12, both were happy with the results.
SWEET! I had the same question! Now I will DEF be making this!!
How long did she bake it for? I’m super excited to make these!
You have canning jars? I have used them even for flan
I would eat this for breakfast! Yum!
this looks amazing. Can you use flax egg instead? I am allergic to eggs!
I haven’t tried it but if you do please let me know!
Did you try it? Was wondering the same thing.
I tried this and it worked great! Knife does not come out clean when tested for doneness. I bake for about an hour. When it cooled, it solidified just like custard!
I am reading your receipts and they are great! But I am coming from the metric system so I need help eg temperature pls… you are using F instead C right? Also what is nutmeg pls? Thank you very much!
I am using F yes. Nutmeg is just another type of spice but you could just use cinnamon if you don’t have it.
http://greatist.com/health/awesome-weird-healthy-recipes-canned-pumpkin
You could also use Allspice, or if “pumpkin pie spice” is available, the nutmeg is in it.
This looks A.maaazing!!! Definetly going to try this!!
I am trying this out today and I got my apple custard cooking in the oven right now.
Looks Delicious!!! Could you use almond milk ?
Yes, definitely!
I definitely have to try this! Yum!
I tried this with golden raisins thrown in. It was so delicious, warm or cold!
I tried this. The flavor was good, but it was REALLY dry, more cake-like. Had to put tons of whipped cream, to be able to eat. Maybe it’s be good if it was cooked less.
Sounds like it was overcooked. I’ve never had a problem with this pie being dry and I’ve cooked it over a dozen times.
I would definitely add melted butter to it.
Weird! Mine was perfect like pumpkin pie– I made mine in a pie pan instead of ramekins…
How long did you cook it for in a pie dish?