Brenda Khan
Pumpkin pie is a popular dessert, especially during the holiday season. But can you enjoy it while following a keto diet? The good news is that pumpkin is generally considered keto-friendly, and there are many recipes available for keto pumpkin pie. These recipes typically use low-carb sweeteners and flours, such as almond flour or coconut flour, to create a delicious and indulgent dessert that fits within the keto diet. So, if you're on a keto diet, you don't have to miss out on the seasonal fun and can still enjoy a tasty slice of pumpkin pie!
| Characteristics | Values |
|---|---|
| Pumpkin Pie on Keto Diet | Yes |
| Type of Pumpkin | Winter squash, botanical berry, fruit |
| Nutritional Value | High in potassium, vitamins A, C, and K |
| Carbohydrate Content | Low |
| Net Carbohydrates in a Cup | 6.9 grams |
| Net Carbohydrates in a Slice of Pie | 3 grams |
| Net Carbohydrates in a Slice of Pie with Crust | 6 grams |
| Sugar Content | Sugar-free |
| Ingredients | Pumpkin puree, eggs, butter, heavy cream, vanilla extract, granulated sweetener, pumpkin pie spice |
| Crust Ingredients | Almond flour, coconut flour, egg, butter, ghee, coconut oil |
| Whipped Cream Ingredients | Heavy whipping cream, powdered erythritol |
| Storage | Refrigerate in an airtight container for up to 2 weeks, or freeze for up to 6 months |
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What You'll Learn
Pumpkin is keto-friendly
Pumpkin can be enjoyed on a keto diet, with 6.9 grams of net carbs in an entire cup. An average serving size of pumpkin will have lower net carbs and be even more keto-friendly. Pumpkin seeds, also known as pepitas, are also a great keto snack and a good way to add crunch to salads.
When making a keto-friendly pumpkin pie, it is important to use a keto-approved sweetener. Some recipes use monk fruit or allulose, which tastes like sugar and prevents the filling from crystallising. Pumpkin puree can be made from scratch or store-bought, but it is important to check the label to ensure there is no added sugar. Heavy cream is also a key ingredient, adding fat and flavour.
There are also some crust options for a keto pumpkin pie. A popular choice is an almond flour crust, which can be made with a sweetener to create a sweet, buttery texture. For a nut-free option, a coconut flour pie crust can be used, or the pie can be made without a crust.
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Pumpkin pie recipe with almond flour crust
Pumpkin pie is a popular dessert, especially during the holiday season. For those on a keto diet, it is still possible to enjoy a slice of pumpkin pie, as pumpkin is generally considered keto-friendly. Here is a recipe for a delicious pumpkin pie with an almond flour crust that is perfect for those following a keto diet.
Ingredients:
- Almond flour (blanched almond flour is recommended for the best texture)
- Monk fruit allulose blend (for sweetness)
- Pumpkin puree (canned or homemade)
- Heavy cream (or coconut cream for a paleo or dairy-free version)
- Eggs
- Butter (unsalted and softened)
- Vanilla extract
- Pumpkin pie spice (a mix of cinnamon, ginger, nutmeg, and cloves)
- Salt
Method:
- Preheat your oven to 350°F (163°C).
- Prepare the almond flour crust by mixing the almond flour, monk fruit allulose blend, and an egg in a food processor or by hand until a smooth dough forms. You can add melted butter to help the mixture come together.
- Press the dough into a 9-inch pie pan and bake the crust for about 10 minutes.
- Lower the oven temperature to 325°F (163°C). Allow the crust to cool on the counter for at least 10 minutes.
- Meanwhile, prepare the filling by mixing the pumpkin puree, heavy cream, eggs, butter, vanilla extract, pumpkin pie spice, and salt until smooth. You can use a hand mixer for this step.
- Pour the filling into the crust and gently tap the pie on the counter to release any air bubbles.
- Cover the crust edge with foil to prevent burning.
- Transfer the pie to the oven and bake until the pie is almost set but still slightly jiggly in the center.
- Allow the pie to cool to room temperature, then chill it in the refrigerator for at least 8 hours or overnight.
Your keto-friendly pumpkin pie is now ready to be enjoyed! This recipe provides a delicious and healthy twist on a classic dessert, perfect for the festive season.
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Pumpkin pie recipe with coconut flour crust
Pumpkin pie is a popular dessert, especially during the holiday season. The good news is that you can still enjoy pumpkin pie while on a keto diet. Pumpkin is generally considered keto-friendly, and there are many keto-friendly pumpkin pie recipes available.
One such recipe is for a pumpkin pie with a coconut flour crust. This recipe is not only keto-friendly but also gluten-free, nut-free, and paleo-friendly. The coconut flour crust is a great option for those with food allergies or gluten sensitivities. Here is a step-by-step guide to making this delicious and healthy treat:
Ingredients:
- Coconut flour
- Coconut oil or grass-fed butter/ghee
- Eggs (large, at room temperature)
- Sugar-free sweetener (e.g. Besti Monk Fruit Allulose Blend)
- Pumpkin puree (canned or homemade)
- Heavy cream or coconut cream
- Pumpkin pie spices (cinnamon, ginger, nutmeg, clove)
- Vanilla extract (optional)
Instructions:
- Grease an 8-inch pie pan with butter, coconut oil, or ghee.
- Prepare the coconut flour pie crust by combining all the ingredients with a pastry blender or your hands.
- Press the dough into the pie pan and pierce the flattened dough with a fork to prevent bubbling.
- Pre-bake the crust for 10-15 minutes at 350°F (180°C). Cover the edges with foil if they start to brown too much.
- In a mixing bowl, combine the pumpkin puree, spices, sweetener, beaten eggs, unsweetened almond or coconut milk, heavy cream, and vanilla extract (if using). Whisk until well combined.
- Pour the pumpkin filling into the pre-baked crust and bake at 350°F (180°C) for 15 -45 minutes, or until set.
- Allow the pie to cool to room temperature, then chill overnight or for at least 8 hours.
Your keto-friendly pumpkin pie with a coconut flour crust is now ready to serve! This pie can be stored in the fridge for up to 2 weeks or frozen for up to 6 months. Enjoy the rich, smooth pumpkin filling and the flaky, buttery crust without compromising your keto diet!
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Pumpkin pie recipe without a crust
Pumpkin pie is a popular dessert, especially during the holiday season. It is generally considered keto-friendly, but it's important to watch your portions and ensure the recipe is suitable.
Now, for the crustless pumpkin pie recipe, you will need the following ingredients:
- Pumpkin puree (canned or homemade)
- Light brown sugar (avoid dark brown sugar)
- Cornstarch (or arrowroot starch if you have a corn allergy)
- Pumpkin pie spice (a blend of cinnamon, ginger, nutmeg, and cloves) or store-bought pumpkin pie spice
- Evaporated milk (classic option) or cream, coconut cream, or other plant-based substitutes
- Eggs (optional, but they add richness)
- Salt (optional)
- Preheat your oven to 425°F.
- Grease a 9-inch pie plate with non-stick spray or butter.
- In a large bowl, whisk together all the ingredients until well combined.
- Pour the mixture into the prepared pie plate.
- Tap the pie plate gently against the countertop to remove any air bubbles.
- Bake at 425ºF for 15 minutes.
- Lower the oven temperature to 350ºF and bake for an additional 30-35 minutes, or until a knife inserted in the centre comes out clean.
- Remove the pie from the oven and let it cool completely to room temperature. This step is important to ensure the pie sets properly.
- Cover the pie and store it in the refrigerator. It will keep well for up to 5 days.
Enjoy your crustless pumpkin pie! It's a delicious and comparatively low-calorie treat, perfect for the holidays or any time of the year.
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Pumpkin pie nutritional information
Pumpkin pie is a popular dessert, especially during the holiday season. While it is typically made with a traditional pie crust and a filling of pumpkin puree, sugar, and spices, this dessert can be modified to fit a keto diet.
The keto version of pumpkin pie typically involves substituting the traditional pie crust with a low-carb, keto-friendly alternative. This can be achieved by using almond flour, coconut flour, or even a crustless option. The filling for a keto pumpkin pie also differs from the traditional recipe by eliminating sugar and using alternative sweeteners like monk fruit, allulose, or erythritol.
The nutritional profile of a keto pumpkin pie will vary depending on the specific ingredients and recipe used. However, a slice of keto pumpkin pie typically contains around 3 grams of carbs, making it a suitable option for those following a low-carb or keto diet.
In terms of vitamins and minerals, pumpkin is considered a superfood fruit, rich in vitamin A, which can strengthen the immune system and promote healthy eyesight. Additionally, pumpkin seeds, also known as pepitas, are a good source of healthy fats and can be enjoyed as a keto-friendly snack or added to salads for a crunchy texture.
When it comes to storing keto pumpkin pie, it is recommended to keep it in an airtight container in the fridge, where it can last for up to 2 weeks. Alternatively, it can be frozen for up to 6 months, either as a whole pie or in individual slices.
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Frequently asked questions
Yes, you can eat pumpkin pie on a keto diet, but it must be made using a keto-friendly recipe. Pumpkin is considered keto-friendly, and there are many keto pumpkin pie recipes available.
For the crust, you can use almond flour, coconut flour, or Wholesome Yum Blanched Almond Flour. You can also use a combination of egg and butter, ghee, or coconut oil to prevent the crust from falling apart.
For the filling, you can use pumpkin puree (either canned or homemade), heavy cream, vanilla extract, granulated sweetener, and pumpkin pie spice. Avoid using pumpkin pie filling as it is loaded with sugar.
First, prepare the keto pie crust and let it cool. Then, whisk or beat all the pumpkin pie ingredients in a large metal bowl until smooth. Pour the mixture into the crust and bake for 45 to 55 minutes or until the center is set. Let the pie cool to room temperature, then refrigerate for at least 2 hours before slicing.
Keto pumpkin pie can be stored in an airtight container in the fridge for up to 2 weeks. It can also be frozen for up to 6 months.
