• Autumn Bates, CCN, MS

FREE Healthy Pumpkin Pie Recipe [Low-sugar, No Grains]

Affiliate Disclosure


Click HERE to jump to recipe


To be honest, I wasn't planning on sharing this recipe for a few weeks. But so many of the AENpeeps requested it during our latest Healthy Holiday Tips livestream that I decided to bring this to you NOW.


Enter my healthy, grain-free and low sugar pumpkin pie recipe!


I love this recipe because it swaps out so many of the problematic ingredients for those that will be more in line with your wellness goals.


The main ingredient swap here that will save you on some major insulin spikes is almond flour for the usual refined flour crust. Almond flour is rich in protein and fat, making the impact on insulin much lower than that of refined white flour. Plus, I swapped out the usual sweetened condensed milk for canned coconut milk. This provides the creamy texture we want in a pumpkin pie without the 166 grams of sugar per cup of sweetened condensed milk.🤯


Whip up this recipe for your Thanksgiving and Holiday dinners for a dessert that won't leave you feeling crummy the next day!


healthy pumpkin pie recipe

Grain-Free, Low-Sugar Pumpkin Pie

Makes 1 pie

Crust Ingredients:

  • 2 cups fine almond flour (you can use coconut flour, but the crust will be more dry)

  • 2 Tbsp. pure maple syrup

  • 3 Tbsp. coconut oil, melted (allow this to cool before stirring in)

  • 1 egg

  • 1/4 tsp. sea salt

Filling Ingredients:

  • 15 oz. can pumpkin puree (or 15 oz. of baked and mashed pumpkin)

  • 1/2 cup full-fat canned coconut milk (give the can a shake before using)

  • 1/2 cup pure maple syrup

  • 1 tsp. vanilla extract

  • 2 eggs

  • 2 tsp. pumpkin pie spice

  • 1/4 tsp. sea salt


  1. Preheat the oven to 350.

  2. In a small bowl, combine all of the crust ingredients until well mixed.

  3. Grease a pie tin with coconut oil. Gently press the crust mixture into the pie tin until it covers the entire bottom of the tin evenly.

  4. Bake for 15 minutes or until the edges begin to brown.

  5. Remove the crust and increase the oven heat to 425.

  6. In a medium sized bowl, combine all filling ingredients until smooth.

  7. Pour into the pie tin with the cooked crust and bake for 15 minutes.

  8. After 15 minutes, reduce oven temperature to 350 degrees and bake for an additional 35-40 minutes or until a knife/fork inserted 1 inch from the crust comes out clean.

  9. Cool before eating.

  10. Optional to pair with my homemade zero-sugar whipped cream (recipe below!).


healthy pumpkin pie recipe

Zero-Sugar Homemade Whipped Cream Recipe!👇🏻

Looking to detox after the holidays?


Help your body tap back into fat burning, boost energy levels and start feeling GOOD again with the 7 Day Intermittent Fasting Detox!


healthy pumpkin pie recipe

Head over HERE to get started!



Keto Coffee Cheers,

Autumn


healthy pumpkin pie recipe

Autumn Elle Nutrition

2,573 views0 comments