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.
This dessert made me a rock star on Thanksgiving. Everyone loved it. Whipped cream topping a must. I found the organic sweetener I used in your recipe measurement for same just did not provide enough sweetness,so I added two packets of Sweet N Low.
Hello Brenda,
My name is Brenda and I’m a Christian too. I love this recipe but wondered if it would work with Agave or Honey for the sweetener?
Brenda
You can really use any sweetener you prefer.
all that healthy and throw it away with processed stevia, should be using honey a natural sweetener that isn’t processed by anything but the bees
So quick to judge. Some of us can not use even natural sweeteners like honey because it spikes blood sugar which is my case. So yes as I would love to use honey but my body can not have it. And stevia is NOT processed. I use liquid stevia which is boiled down from the leaves itself.
Hi…I made this with a mixture of about 3/4 coconut milk and 1/4 ratio…so it was gluten free, sugar free and dairy free and it was fabulous!!!! Thanks so much for sharing all your amazing recipes!!!
What can I use in place of Stevia?
I’m not a fan of any of it.
Choose something else you prefer. I also like Swerve http://amzn.to/2h6zfsX and Sukrin Gold http://amzn.to/2y3LMIc
What would the equivalent sweetener amount if using swerve? I have granulated and confectioners.
At least 1/2 cup Swerve.
I like using monkfruit since they started carrying it at Winners and other stores in my area. Give it a try!
Hi. I would challenge you to make it with no milk of any kind (including any sort of dairy or cream), no weird ingredients like stevia, or eggs.
I really don’t like stevia and I have unpleasant reactions to artificial sweeteners. Any advice for using a natural sweetener like honey or maple syrup? (mainly, how much?)
Thanks so much!
I just realized how dumb that question was given the name of your blog. LOL forgive me, it’s been a long week. But hey, if you have any advice and want to give it anyway, that would be great. If not I’m sure I can ask the Google! 🙂
You could certainly use honey or maple syrup. I’d start with just 1/2 cup and taste it before you mix in eggs.
If heavy cream works best and you can’t do dairy would coconut cream work?
Yes
I tried this and the pumpkin pie recipe. They were the worst tasting things I have ever made. I love pumpkin. I was hoping since you said your husband was a sweet lover and thought this was the best pumpkin pie, that I had stumbled onto something to quench my fall pumpkin pie sweet tooth. Sorry to say, nobody liked them and had to be thrown out.
So did you substitute anything, perhaps the sweeteners you used?
This looks delicious and I’m so glad it’s a low carb recipe! I loved how you replaced the ingredients to make it so, can’t wait to try it!
Appreciating the time and effort you put into your blog and in depth information you provide.
It’s awesome to come across a blog every once in a while that isn’t the same outdated rehashed material.
Excellent read! I’ve saved your site and I’m including your RSS
feeds to my Google account.
Brenda,
I made this yesterday for Easter with a few modifications. I used 3 cans of organic pumpkin double the heavy cream to 1 cup, and only used 6 eggs. Everything else the same ratio i.e. tripled. I baked in two ceramic souffle pans. I topped one with low carb marshmallows and the other plain. There was VERY little leftover. My son said, ” I usually don’t like pumpkin, but I love this”. Everyone, including my picky granddaughter had two or more helpings. Huge hit that I will make again and again.
That’s wonderful!
Fantastic recipe. My husband and I grew a bit to many different kinds of pumpkins and squash this year and we are tired of pumpkin pie. I think we will give this recipe a try to use up some of what we still have.
Question… if you’ve already added heavy whipping cream in the recipe, why on earth would you use “Dairy Free Whipped Topping” which has as it’s second ingredient (after water), “partially hydrogenated vegetable oil”? Why on earth wouldn’t you use real whipped cream?
Otherwise, looks awesome, trying this today (with real homemade dairy whipped cream)
Well the original recipe used unsweetened almond milk which can be used in place of heavy cream for those with dairy allergies. I linked my recipe for dairy free whipped cream above, I do not use Cool Whip if that is what you were referring to. Perhaps you did not read/see the link above for the recipe for the whipped cream:https://www.sugarfreemom.com/recipes/dairy-free-sugar-free-whipped-cream/
Do you sub the heavy cream for Almond milk?
you can
Do you know how much of the powdered stevia I would use instead of the liquid? The powder is more readily available for us and within budget. Thank you for this recipe! Dad just had to go sugar, gluten, and nightshade vegetable free for a medical condition and I’m trying to make this Thanksgiving a little more enjoyable for him.
I’ve got a conversion chart to use:https://www.sugarfreemom.com/recipes/stevia-differences-in-liquid-packets-powdered-pure-a-stevia-conversion-chart/
Very interesting. Now, I am looking for Gluten free menu for my family.
I am going to try it real soon.
Thank you.
These custards look fabulous, I can’t believe they are low-carb!
Oh man, I can’t wait to try this one!
xo – Michelle
http://www.borncreativeblog.com
I was happy to discover your recipe, since I was looking for something healthy and pumpkiny for breakfasts. I don’t stock liquid stevia, and used about 1/3 cup of maple syrup instead, which made it nicely sweet. In lieu of pumpkin pie spice, used a heaping teaspoon of ginger and cinnamon and a small amount of cloves and nutmeg, so mine were very spicy. The result is really delicious once chilled! Thanks so much for the inspiration and recipe,
I just wanted to stop by and say I made this tonight and it’s amazing. I did use honey instead of stevia, but definitely a keeper. Thanks for the recipe!!
Can you please tell me the source for your recipe card? I like the format with the nutritional information included. Is the nutritional information calculated automatically or do you enter that yourself?
I use the plugin easy recipe plus. No you have to calculate the nutrition info yourself. I use My Food Diary for that.
Just tried this. Yummy! Thanks! My 10-yr-old liked it too! I put it into 5 custard cups, not 6 and it was just the right amount. I think 40 minutes was too long. I didn’t have the liquid Stevia mentioned, but put 3 rounded tsp or erythritol. It could have been a bit sweeter, so maybe I needed more, but it sure was a nice treat topped with a squirt of whipped topping.
Sorry about that, I just updated the instructions.
I’m excited to find this recipe. I’ve been wanting to make Pumpkin Crepes, which are plain crepes but with a pumpkin custard filling. So will be trying this recipe for my birthday on Sunday. I will circle back and let you know how it goes!
Hi, do you still use NuNaturals vanilla stevia, a lot of the reviews say that it isn’t as good as it used to be. Please comment. Thanks,