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

Pumpkin pie is the most symbolic of all Thanksgiving desserts and one of the healthiest desserts out there, even when made in the traditional style. Unfortunately, the traditional recipe uses a combination of sugar, wheat, dairy, and eggs which can cause problems in many people. This detoxed recipe is sweetened with our zero-carb Sugar Swap and replaces the problematic ingredients with nutrient-dense superfoods.  It's loaded with warming fall spices to nourish the body and soul.

The filling carries the same silky smooth texture of a proper pumpkin pie that’s absolutely packed with Thanksgiving flavor. It whips up in under 30 minutes and lasts in the fridge for days. With only about 200 calories and 5g net carbs per slice, it’s the perfect guilt-free pie to end your Thanksgiving feast. I promise your holiday guests will thank you for this one!

The Detox Desserts Flour Swap makes it easy to turn your favorite holiday 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 pumpkin 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 digestion of this healthy pie. The slowed digestion helps provide 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 normally experience after eating a traditional, carb-loaded pie.

I’ve tested this vegan pumpkin pie recipe with Whole-Grain and Grain-Free Flour Swap a few times. Whole-Grain Flour Swap is my preference in this particular dessert. The pie made with Whole-Grain Swap will have a few more slowly digesting carbs and has a lovely hearty, earthy flavor that combines well with the pumpkin. The Grain-Free Flour Swap will provide the lowest carb (keto/paleo) version of this pie and has a slightly sweeter, nutty flavor and a softer center. I also 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 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. Add all pie-filling ingredients (except pumpkin) to a high-speed blender. Blend until smooth.

5. Mix the pumpkin puree and blended ingredients well. Pour the pumpkin mixture into your par-baked crust and smooth the top. Cover with vented foil.

6. Turn down the oven to 325 degrees and bake the 9” pie for about 50 minutes until done. No need to cover mini pies with foil while baking. Bake your mini pumpkin pies for about 35 minutes.

7. Remove from the oven and remove the foil. Cool your pie on a rack before transferring it to the fridge to set overnight.

8. Slice and serve topped with coconut whipped cream or keto vanilla ice cream. Store covered in the fridge for up to 5 days or wrap tightly and freeze for long-term storage.

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