This Easy Sugar Free Pumpkin Pie has a low carb, gluten free and nut free pie crust with a creamy keto pumpkin pie custard filling all made sugar free ! Just 4 net carbs per serving!
LOW CARB PUMPKIN PIE
This amazing sugar free, keto pumpkin pie is made healthier than traditional with a low carb coconut flour pie crust with a sugar-free pumpkin pie recipe filling! It is just as good as the classic pumpkin pie and no guilt is involved for indulging!
I've used this healthy pumpkin pie recipe for years since I first posted it in November of 2012!
Back then I was still eating whole wheat so that version is still on my blog. It was still a low sugar pumpkin pie but higher in carbs with a whole wheat crust.
I knew with the holiday season upon us that my original recipe needed to be updated with how I eat today which is a low carb diet without gluten.
Carbs in Pumpkin Pie
A slice of traditional pumpkin pie using the app Cronometer ⅛th of a 9 inch pice has 318 calories, 40 grams of carbs, 15 grams of fat and 6.7 grams of protein.
Our Sugar Free Low Carb Keto Pumpkin Pie has 196 calories, 8 grams of carbs, 14 grams of fat and 4 grams of protein in one slice.
CAN SUGAR FREE PUMPKIN PIE BE MADE WITHOUT A CRUST?
Yes you can certainly make this a crustless pie!
That is all I would make years ago was a crustless pumpkin pie recipe when I was just too lazy to make a crust and that easy recipe is just as delicious as a custard.
But what I really wanted to share with you this year is how fantastic this pumpkin mixture is in my coconut flour pie crust as a regular pumpkin pie but minus the high amount of grams of sugar and high carb count!
Can Coconut Flour Be Swapped with Almond Flour in the Pie Shell recipe?
I get asked this question often and sadly, this is just not an easy answer. The two flours can't be swapped equally since the coconut is more absorbent then almond flour.
What I've discovered is that ¼ cup coconut flour equals about 1 cup almond flour but that's not the only change that needs to happen.
Coconut flour requires double the eggs than almond in most recipes so that means you would need to reduce the eggs used when using almond flour.
EASY KETO PIE CRUST
I knew this pie crust was a winner when I was not only able to make it for a savory quiche, but also switch it up a bit and use it for a sweet crust pumpkin pie. It's perfectly flaky and works well every time!
I used ceramic rocks as pie weights in the pie plate over parchment paper when baking the crust so it wouldn't get air pockets. But as long as you use a fork to puncture the base of the pie crust and release air when baking, that works too.
Even if you're not a fan of coconut, I can promise you this crust does not have the flavor of coconut. The pumpkin takes the spotlight here and this will be a much loved recipe you will continue to make year after year. I do believe even your non low carb family members will love this pie!
Even if you're not a fan of coconut, I can promise you this crust does not have the flavor of coconut.
The pumpkin takes the spotlight here and this will be a much loved recipe you will continue to make year after year. I do believe even your non low carb family members will love this pie!
INGREDIENTS TO MAKE SUGAR FREE PUMPKIN PIE
Easy Keto Pie Crust- You could make this without a crust if you prefer but I love my flaky coconut flour pie crust for making a very traditional pumpkin pie!
Large Eggs- Room temperature eggs are best for incorporating all the ingredients nice and smooth.
Heavy Cream- You can make this without heavy cream and swap for canned coconut milk for dairy free but if you can use heavy cream I highly recommend because that is what will give that creamy custardy texture.
Pumpkin Puree- I used canned pumpkin, not pumpkin pie filling, that is filled with sugar, just canned pure pumpkin which is the only ingredient you will see on the can.
Low Carb Sweetener- I used Swerve brown sugar sub plus pumpkin liquid stevia. Please see my sweetener guide and conversion chart if you'd like to swap these.
Pumpkin Pie spice- This is a combination of nutmeg, allspice, cinnamon and cloves.
Maple extract- Maple extract gives this pumpkin pie a little something extra! Deep, rich flavor that lingers on your tongue with each bite!
Can I use Homemade Pumpkin Puree?
Sure, if you would rather not use canned pumpkin puree, feel free to use homemade pumpkin puree in the same amount.
SUGAR FREE KETO HOMEMADE PUMPKIN PIE
Prepare my easy keto pie crust and let cool while you make the filling.
Preheat your oven to 350 degrees F.
Mix pumpkin ingredients together in a large bowl or food processor and stir until well combined. If you're concerned about the sweeteners, simply wait to add the eggs and stir everything else together then taste before adding eggs. Adjust sweetener if needed.
Pour the creamy pumpkin filling into pie crust. Place pie onto a baking sheet for easy removal from oven.
Cover the crust with aluminum foil or silicone crust cover before baking or it may burn.
Bake in preheated 350 degree F oven for 40-50 minutes or until set.
Cool about 30 minutes on the counter then refrigerate until you are ready to serve it.
How to Store Healthier Pumpkin Pie
Since this is a fresh, unprocessed and preservative free pumpkin pie, you should store in this with plastic wrap over the top of the pie and refrigerate.
If you have just a slice of pumpkin pie, you could place it into an airtight container and refrigerate or even freeze.
SUGAR FREE WHIPPED CREAM
Top with some sugar-free whipped cream and this is over the top delicious! Comforting, satisfying and everything Thanksgiving all the way.
Here is my dairy free whipped cream using coconut milk if you prefer.
LOW CARB SWEETENER SWAPS
You can use any sugar substitute you prefer. I like to use natural low carb sugar alternatives like stevia, Allulose, erythritol, Monk Fruit.
I don't use artificial sweetener because when I first went sugar free back in 2006, I tried Splenda sweeteners and Aspartame and found that I became just as addicted to them as I was to white refined sugar. It didn't work for me so today I only use natural sugar free sweeteners.
This isn't an overly sweet pie so be sure to taste the filling and adjust as you need. If you're worried about tasting the batter with egg in it, wait until the very end to add them. Add all other ingredients, taste and adjust sweetness then add eggs last.
If you don't have Swerve brown sugar sub, another low carb brown sugar sweetener will work.
If you don't have liquid pumpkin pie stevia, use vanilla stevia or plain stevia
If you have neither sweetener listed to make this pie, I would suggest using ½ cup of a low carb sweetener you have on hand.
If you'd rather use pure maple syrup, I would only recommend ¼ cup and of course the nutritional information below in the recipe card would not apply as it would increase your carbs and calories. You would need to add the ingredients into an app like Cronometer to get accurate nutrition data.
If you don't have maple extract, replace with vanilla extract. Please see my sweetener guide below.
LOW CARB SWEETENER GUIDE AND CONVERSION CHART
CAN THIS BE MADE DAIRY FREE?
Yes to make this pumpkin pie dairy free, just swap the heavy cream for unsweetened almond MILK or coconut milk.
CAN THIS BE MADE AHEAD?
Yes, you can prepare this easy keto pumpkin pie at least 3 days ahead. Make the crust, make the filling, bake and cool completely. Once cooled, cover and refrigerate. This pumpkin pie can also be frozen for up to one month.
I recently brought this pie to a house warming party for a friend and it was gone quickly. SO many people were excited this delicious recipe was a gluten free/allergy friendly, healthy alternative option.
You just can never go wrong when it's grain free because more often than not there is someone at a party who is watching their sugar intake and will be forever grateful for a slice of pie.
More Best Recipes with Pumpkin
All of this sugar free recipes will be a great addition to your holiday table!
SUGAR FREE KETO PUMPKIN PIE
Low Carb Sugar-Free Pumpkin Pie
Ingredients
- my low carb coconut flour pie crust recipe
- 4 eggs
- ½ cup heavy cream or coconut cream for dairy free
- 15 ounces pumpkin puree
- ⅓ cup Swerve brown sugar sweetener or Sukrin
- 1 teaspoon vanilla or pumpkin spice liquid stevia
- 2 teaspoon pumpkin pie spice
- 1 teaspoon maple extract
Instructions
-
Prepare your pie crust and let cool while you make the filling.
-
Preheat oven to 350 degrees F.
-
Mix all ingredients together in a large bowl and stir until well combined.
-
Pour filling into pie crust. Place pie onto a baking sheet for easy removal from oven.
-
Cover crust edges before baking or they will burn.
-
Bake 40-50 minutes or until set.
-
Cool 30 minutes then refrigerate.
-
Add some sugar-free whipped cream and enjoy!
0 comments :
Post a Comment