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! It tastes just like regular pumpkin pie (albeit a little less sweet)
Whip it up whenever the occasion for pie arises!
I use my Coconut Flour Pie Crust for this recipe, but if you prefer using almond flour, you can make my Almond Flour Pie Crust.
I posted a recipe for Paleo Pumpkin Pie many years ago, which included a no-bake crust made out of nuts. While I absolutely love nut-based crusts, I know many of my readers are either sensitive to them or have tree nut allergies.
Last year, I posted my Paleo Pumpkin Pie Bars which have been a huge hit ever since, but they come with the same issue: the pie crust is made with almond flour, which doesn’t help my nut-free friends.
One of my motivations to develop this exact recipe is I want everyone to be able to enjoy a slice of pie, regardless of food allergies!
And so here we are, with a grain-free, dairy-free, nut-free, refined sugar-free pumpkin pie that tastes like an absolute dream!
This Healthy Pumpkin Pie checks every possible box.
Recipe Highlights:
- Paleo
- Nut-Free
- Grain-Free
- Dairy-Free
- Easy to Make
- Not loaded with excess sugar
- Warmly-spiced
- You’re going to want to do unspeakable things to it.
Let’s chat about ingredients!
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.
If you do dairy, you can easily replace the coconut oil with melted butter!
For the pumpkin pie filling: canned pumpkin puree, eggs, pure maple syrup, canned full-fat coconut milk, pumpkin pie spice, fresh ginger, vanilla extract.
The filling turns out perfectly sweet, warmly-spiced and custardy. It’s just so rich and inviting!
If you do dairy, replace the canned coconut milk with cream. You can replace the pure maple syrup with sugar-free confectioners sweetener for a keto version.
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 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 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 homemade or store-bought whipped cream and enjoy! I make my Coconut Whipped Cream.
Keto Pumpkin Pie:
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.
How to Store Pumpkin Pie:
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.
If you’re looking for more pie recipes, be sure to check these out!
More Healthier 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!
If you make this gluten-free pumpkin pie recipe, please feel free to share a photo on Instagram and tag @The.Roasted.Root!
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
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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
The pie looks amazing but what I really need to know is where I can get those fab wooden plates. Please, do tell!
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!
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
I love love heat so I added a couple pinches of Aleppo pepper
Ooh, I love that idea! Thanks, Brian! xo
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.