A Healthy Pumpkin Pie recipe that you’d never in a million years guess is actually good for you! Low in added sweetener, nut-free, grain-free and dairy-free, this silky smooth pumpkin pie is spiced to perfection. This amazing pie is paleo friendly with a coconut flour crust, and I have included a keto option for my low-carb friends.
Hello, pie of my dreams!
You’d never guess this healthier pumpkin pie is dairy-free, refined sugar-free and grain-free, and nut-free! It tastes just like traditional pumpkin pie (albeit a little less sweet).
One of my motivations to develop this recipe is I want everyone to be able to enjoy a slice of pie, regardless of food allergies!
It is super easy to make (no baking experience required), lower in added sugar, and you’re going to want to do unspeakable things to it. This Healthy Pumpkin Pie recipe checks every possible box.
Whip it up for your Thanksgiving table or whenever the occasion for pie arises!
Also try my Paleo Pumpkin Pie Bars for a fun bar form of the recipe.
Let’s chat about the wholesome ingredients! The great news is the full list of ingredients can be found at any grocery store.
Healthy Pumpkin Pie Ingredients:
For the pie crust: coconut flour, coconut oil, pure maple syrup (or sugar-free sweetener for keto), eggs, vanilla extract, and sea salt.
This pie crust turns out nice and dense yet flaky, just like a good pie crust should be. It also has a buttery flavor in spite of being dairy-free.
For the pumpkin pie filling: canned pumpkin puree, eggs, pure maple syrup, canned full-fat coconut milk, pumpkin pie spice, fresh ginger, pure vanilla extract.
The filling turns out perfectly sweet, warmly-spiced and custardy. It’s just so rich and inviting!
Recipe Customizations:
- If you do dairy, you can easily replace the coconut oil with melted butter in the pie crust.
- Replace the pure maple syrup with sugar-free confectioners sweetener for a keto version.
- If you prefer using almond flour, you can make my Almond Flour Pie Crust instead of my coconut flour pie crust.
- Replace the canned coconut milk with heavy cream.
- Make my Paleo Pumpkin Pie for a delicious crust made out of nuts.
- For sweeter pie, add 1 to 4 tablespoons of brown sugar to the pie filling.
Let’s make it!
How to Make Healthy Pumpkin Pie:
Prepare the Coconut Flour Pie Crust:
Preheat the oven to 350 degrees Fahrenheit and lightly grease a 9-inch pie pan. I spread a little bit of coconut oil all over the bottom and sides, but you can also use cooking spray. This helps keep the pie crust from sticking to the pie dish.
Add the coconut flour, coconut oil, pure maple syrup, vanilla extract and sea salt to a stand mixer (or food processor) and beat until combined. Scrape the sides of the bowl and add the eggs. Beat until completely combined and a thick dough forms.
Press the dough into the pie pan into an even layer. There is enough pie dough to form sides. If you’re fancier than I am, you can make little pie crust pleats. Poke the dough several times with a fork – this ensures it will bake evenly and will not bow out during the baking process.
Bake on the center rack of the preheated oven for 12 to 15 minutes, just until the sides of the crust are slightly golden brown.
Remove the gluten free pie crust from the oven and allow it to cool before proceeding with the rest of your pie recipe.
Note that the sides of the crust will begin to burn after a certain period of time in the oven, so if you’re making a pie that needs to be baked, be sure to cover at least the crust (I cover the whole pie) with foil to keep the edges from burning.
Make the Pumpkin Pie Filling:
Add the ingredients for the healthy pumpkin pie filling to a blender and blend until completely smooth (If you prefer, you can mix it together in a mixing bowl with an electric hand mixer).
Make the Pie:
Pour the pumpkin pie filling into the prepared pie crust.
Bake the pie at 350 for 45 minutes to 1 hour, or until the pie has set up in the center. Check on the pie after about 15 to 20 minutes and cover with foil, as the edges of the crust should be golden-brown at this point.
Allow the healthy pumpkin pie to cool then transfer to the refrigerator and chill until completely cool.
Serve with store-bought or homemade whipped cream and enjoy! I make my Coconut Whipped Cream. Vanilla ice cream is a magical pairing too.
Keto Pumpkin Pie Recipe:
Do you follow a low-carb or ketogenic diet? This recipe is remarkably easy to make Keto!
Simply replace the pure maple syrup in both the pie crust and the pie filling with your favorite sugar-free sweetener.
For the pie filling, I recommend using sugar-free confectioners sweetener to ensure the filling doesn’t turn out grainy from a granulated sweetener.
Storage Tips:
- Refrigerator: Store the pie in the refrigerator, as it should be served chilled. Simply wrap the pie pan in plastic wrap or store any leftovers in an airtight container for up to one week. You can also transfer the leftovers to an airtight container.
- Room Temperature: The pie keeps at room temperature nicely, though it softens up over time. Feel free to keep it on the counter on Thanksgiving day or the day you’re serving it.
A great option during the holiday season, this is the best pumpkin pie recipe for health nuts or for those who have dietary restrictions.
My favorite part is there is less sugar in addition to an abundance of delicious pumpkin flavor, warm spices, and better-for-you ingredients.
Enjoy this easy healthy pumpkin pie at any holiday meal, especially Thanksgiving dinners!
If you’re looking for more holiday desserts, be sure to check these out!
More Healthy Pie Recipes:
- Paleo Apple Pie Bars
- Keto Chocolate Pie
- Paleo Pumpkin Cheesecake (No-Bake, Vegan)
- Paleo Pecan Pie Bars
- Vegan Bourbon Orange Sweet Potato Pie
- No-Bake Vegan Banana Cream Pie
Custardy nourishing pumpkin pie coming your way!
Healthy Pumpkin Pie
Ingredients
Pie Crust:
- ¾ cup coconut flour
- ½ cup coconut oil solid
- 3 Tbsp pure maple syrup
- 1 tsp vanilla extract
- ¼ tsp sea salt
- 2 large eggs
Pumpkin Pie Filling:
- 1 15-ounce can pumpkin puree
- 1 cup full-fat canned coconut milk
- 2 large eggs
- 2 tsp pure vanilla extract
- 1/3 cup pure maple syrup*
- 2 tsp fresh ginger peeled and grated
- 2 tsp pumpkin pie spice
- ½ tsp sea salt
Instructions
Prepare the Coconut Flour Pie Crust:
- Preheat the oven to 350 degrees Fahrenheit and lightly grease a 9-inch pie pan.
- Add the coconut flour, coconut oil, pure maple syrup, vanilla extract and sea salt to a stand mixer (or food processor) and beat until combined. Scrape the sides of the bowl and add the eggs. Beat until completely combined and a thick dough forms.
- Press the dough into the pie pan into an even layer. There is enough pie dough to form sides. If you’re fancier than I am, you can make little pie crust pleats. Poke the dough several times with a fork – this ensures it will bake evenly and will not bow out during the baking process.
- Bake on the center rack of the preheated oven for 12 to 15 minutes, just until the crust begins to show a little color.
- Remove the pie crust from the oven and allow it to cool before proceeding with the rest of your pie recipe.
Make the Pumpkin Pie Filling:
- Add the ingredients for the pie filling to a blender and blend until completely smooth (If you prefer, you can mix it together in a mixing bowl with an electric hand mixer).
Make the Pie:
- Pour the pumpkin pie filling into the prepared pie crust.
- Bake the pie at 350 for 45 minutes to 1 hour, or until the pie has set up in the center. Check on the pie after about 15 to 20 minutes and cover with foil, as the edges of the crust should be golden-brown at this point.
- Allow the pie to cool then transfer to the refrigerator and chill until completely cool.
- Serve with homemade or store-bought whipped cream and enjoy!
Notes
Nutrition
Frequently Asked Questions:
Coconut sugar will produce a somewhat grainy texture when used in the filling. For this reason, I caution against it, but you can certainly use it if you don’t mind the filling not being as smooth.
Yes! If you prefer using a gluten free flour blend, simply swap the coconut flour crust for my Gluten-Free Pie Crust. You can also make my almond flour crust (linked above).
Yes! Use 1 and 2/3 cups of fresh homemade pumpkin puree from fresh pumpkins. The filling will turn out sturdier (less delicate), but I love that in a pumpkin pie.
Make your own homemade pumpkin pie spice by combining ground cinnamon, ground nutmeg, ground ginger, and allspice (or ground cloves).
No problem! Simply use a large bowl and an electric hand mixer to mix the pumpkin mixture instead of using a blender.
Can another type of nut mil be subbed for the coconut ?
Hi Marisa! The pie won’t turn out as rich if you use a different milk, because we need that fat in the coconut milk for richness and for the silky texture. If you’re okay with it tasting less rich, feel free to use any non-dairy milk (like oat milk, cashew milk, almond milk, etc), and add 1 to 2 tablespoons of tapioca flour to the filling to get the right texture. Let me know if you have any other questions!
Well, this did not come out well for me. I used the almond flour crust which looked terrific. But the filling took so long to cook that the crust burnt. Ugh.
Hi Connie,
I’m sorry the pie didn’t work out for you. Like I mentioned in the post, you need to cover the pie after the crust begins to turn golden-brown, which for me takes about 30-40 minutes. All of the pumpkin pie (and pumpkin cheesecake) recipes I’ve ever made have required between 50 and 70 minutes of bake time, which means covering the crust is crucial.
I love love heat so I added a couple pinches of Aleppo pepper
Ooh, I love that idea! Thanks, Brian! xo
Hello I forgot to ask you have you every had sibo and can it go away for good?Thanks
Hi Sheila,
I never had SIBO that I’m aware of, but I also never tested for it. I had blastocystis hominis (parasite) and h.pylori. Based on what I’ve read, you can absolutely get rid of SIBO. I recommend working with a functional health practitioner who can run the GI Map for you and come up with a protocol to fix your specific root cause. I hope you feel better soon! xo
Hello just want to know what kind of carbs you can eat I have sibo trouble with rice, sweetpotatoes ,and bread any other carbs Thanks
Hi Sheila!
I can eat any form of carbohydrate now that I’ve healed my gut. I do stay away from gluten because it has never sat well with me, but aside from that, I eat anything. It sounds like this pie may not be a good option as it does contain pumpkin and pure maple syrup, both of which may aggravate your SIBO. Let me know if you have any other questions!
@Julia, ok the question I wanted to know when you did have problems back then what kind of carbs did you eat or did you eat any at all Sorry I didn’t explain that to you very well.Thank you…And also now I’m eating nothing but meats and vegetable trying to pick up my weight very hard to do if you can’t eat carbs the one I listed so any idea maybe lost a lot of weight also …
I ate a Low-FODMAP diet and my carb sources were primarily rice and carrots. Hope this helps!
The pie looks amazing but what I really need to know is where I can get those fab wooden plates. Please, do tell!
Can I try subbing the eggs for flax eggs? Looks lovely!
Hi Jen! In the crust flax eggs may work but I haven’t tested it myself. I think it may turn out a bit crumbly, but I believe it would still hold together. I think flax eggs would add a graininess to the pumpkin pie filling and the pie wouldn’t be as smooth and silky. To make it egg-free, I would substitute the eggs in the filling for cornstarch or tapioca flour (I’d try 2 tablespoons). Let me know if that helps!! xoxoxo