Healthy Pumpkin Pie (Paleo with a Keto Option)

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!

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5 from 1 vote

Healthy Pumpkin Pie

Healthy Pumpkin Pie made grain-free, nut-free, dairy-free, and refined sugar-free with a coconut flour pie crust and sweetened with pure maple syrup!

Prep Time15 minutes mins

Cook Time1 hour hr

Total Time1 hour hr 15 minutes mins

Course: Desserts & Treats

Cuisine: American

Servings: 1 (9-inch) pie

Calories: 254kcal

Author: Julia

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

*¼ cup sugar-free granulated sweetener

**Or ½ cup sugar-free confectioners sweetener

Nutrition

Serving: 1of 10 | Calories: 254kcal | Carbohydrates: 20g | Protein: 4g | Fat: 18g | Fiber: 4g | Sugar: 14g

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