Healthy Pecan Pie Recipe (Keto, Vegan & Gluten-Free)

Pecan pie is my absolute favorite Thanksgiving dessert. I worked hard to make sure the Sweet Swaps could produce the PERFECT sweet and gooey, caramel kissed pie that your family will request year after year. Multiple people have told me this detoxed pecan pie is the best they’ve ever had and I always end up making a few of these pies during the fall season because they’re so easy and delicious. This version is loaded up with pecans, has a flakey buttery crust, and tastes like the real deal with only a few slowly digesting healthy carbs. Top this elegant pie with coconut whipped cream or sugar-free vanilla ice cream for the perfect ending to your Thanksgiving meal.

Traditional pecan pie relies on corn syrup and eggs to get the gooey texture and rich caramel flavor we all love around Thanksgiving. Both regular sugar and corn syrup are rapidly digesting carbohydrates with zero nutritional value, but corn syrup is even more dangerous. Corn syrup carries a higher glycemic index of about 85, which means it spikes blood sugar even faster than regular sugar which has a glycemic index of about 65. High blood sugar equals high insulin which leads to insulin resistance, inflammation, weight gain and eventually type 2 diabetes. This pie carries the same rich flavor as a traditional pecan pie without compromising your health goals.

The Detox Desserts Flour Swap makes it easy to turn your favorite pie gluten-free while promoting healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both help to feed and increase friendly gut bacteria. Plenty of good flora in your intestines can promote a strong immune system along with digestive benefits. Whole psyllium husk binds waste and toxins in the intestines and helps clear them from the body. This easy recipe for sugar-free pecan pie is not only free from the unhealthy ingredients found in traditional pie but it’s actually gently detoxifying to the body…double win!

The plant soluble fiber in the psyllium husk and digestive resistant fiber in the inulin work synergistically to slow down the digestion of this healthy pie. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. Blood sugar stability keeps energy levels consistent and prevents the crash one would experience after eating a traditional, carb-loaded pie.

I’ve tested this corn syrup-free pecan pie recipe with Whole-Grain and Grain-Free Flour Swap a few times. The pie made with Whole-Grain Flour Swap will have a few more slowly digesting carbs and has a lovely hearty, earthy flavor that combines well with the pecans. The Grain-Free Flour Swap will provide the lowest carb (keto/paleo) version of this pie and has a slightly sweeter, nutty flavor and an ultra-gooey center. I LOVE this recipe using both flours (½ cup Whole-Grain plus ½ cup Grain-Free Flour to equal the full 1 cup of Flour Swap the crust recipe calls for) because it creates a flavor and texture profile that is most similar to a traditional pie crust. Plus, mixing the flour is a great way to create a lower-carb version of a gluten-free pie crust and still allows for a small dose of healthy grains.

For most of my patients, I’m an advocate of balanced macronutrient meals for breakfast, lunch, and dinner. Here is an easy way to choose your Flour Swap to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating dessert made with Whole-Grain Flour Swap to serve as your healthy carb source. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend dessert made with Grain-Free Swap so you don’t overeat carbs at that meal. Easy, right?

Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability, and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

4. Coarsely chop the pecans leaving some whole, and spread evenly into your par-baked pie crust. Alternatively, you can coarsely chop half of the pecans to mix with the filling and reserve the remaining whole pecans to decorate the top.

5. Make the filling by adding Sugar Swap, Egg Swap, Flour Swap, Butter Swap, vanilla extract, cinnamon, and salt to a blender. Blend on high for a few seconds until smooth.

6. Pour the filling mixture into a saucepan and bring to a boil while stirring frequently for about 5 minutes. You only need to boil long enough for the sugar to dissolve and the mixture to turn slightly darker in color and thicken.

7. Pour the pie filling over the pecans and make sure it’s evenly dispersed throughout the pecans (you might need to fold the pecans into the filling mixture because it’s somewhat thick).

8. Cover your pie with vented foil and return to the oven to bake for about 40 minutes until bubbly and done. Mini pies bake for about 25 minutes (no need for vented foil on the mini pies).

9. Remove from the oven, remove the foil, and cool on a rack to room temperature before transferring to the fridge to set completely overnight.

10. Slice and serve with a scoop of ‘simple keto vanilla ice cream’ or ‘coconut whipped cream’ (recipes on the website). Store covered in the fridge for up to 5 days or wrap tightly and freeze for long-term storage.

For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging.