Keto Pumpkin Pie Recipes are all the rage every holiday season.
Today we are taking your classic recipe and making it keto and low-carb-friendly.
Is it even fall without pie or pumpkin bread?
Being on the keto diet doesn’t mean you can’t still enjoy your favorite holiday desserts. Low-carb homemade pumpkin pie is a must-have for “Thanksgiving” dinner.
If we can turn squash into a dessert, anything is possible, am I right?
Today’s recipe isn’t the first pumpkin-themed recipe I’ve shared. This keto pumpkin cheesecake recipe was my first seasonal keto dessert to feature pumpkins.
While most of my family have been on the keto diet at some point, very few will say they enjoyed it. They all agreed, though, that my cheesecake recipe is one they would eat every year.
Keto Pumpkin Pie Recipe Ingredients:
For the Keto Pie Crust:
- 2 1/4 cup almond flour (you can also use a coconut flour crust or this keto nut-free pie crust )
- 4 Tbsp. Swerve confectioners sugar substitute (or your favorite keto sweetener)
- 1 tsp. pure vanilla extract
- 1 large egg
- 1/4 cup of softened or melted butter or coconut oil
Keto Pumpkin Pie Filling:
- 1 can of pumpkin pie puree
- 1/4 cup of heavy whipping cream or full-fat coconut milk
- 3 large eggs
- 1 tsp pure vanilla extract
- 2 tsp cinnamon spice
- 1 tsp ground ginger spice
- 1/2 tsp nutmeg
- 1/4 tsp allspice
- 1/8 tsp ground cloves
- Pinch salt
- 2/3 C. Swerve confectioners sugar substitute (or sugar-free sweetener of your choice)
Healthy Pumpkin Pie Cooking Directions:
- Preheat the oven to 325 degrees.
2. Mix all of the ingredients for the crust with an electric mixer or a food processor until well combined.
3. Place the ball of dough for the crust into a well-greased pie pan and use your hands to smooth the dough out into an even layer.
4. Pinch the dough at the top of the pie pan to form a crust for your pie.
5. Poke holes all over the crust with the tines of a fork to prevent air bubbles during the pre-baking of the crust.
6. Bake the crust for 8 minutes until lightly browned; remove and let cool.
7. While the crust is cooling, mix all of the ingredients for the filling in a large mixing bowl until thoroughly combined. You can also substitute 1.5 tsp of pumpkin pie spice if you have it in your pantry.
8. Pour the filling mixture into the pre-baked crust and smooth it into an even layer.
9. Bake the keto pumpkin pie for 40-50 minutes until cooked through and mostly not jiggly when you remove it from the oven. The filling will be soft, but it should not jiggle like it is uncooked.
10. Let the pie cool to room temperature, then place it into the fridge to chill for 1 hour.
Use heavy cream to make a delicious keto whipped cream for the topping.
Cover your pie dish with plastic wrap, refrigerate your leftovers (if you have any), or store them in an air-tight container.
Keto Pumpkin Pie Nutrition Facts
This pie makes ten slices – You can always cut your slices smaller if you are trying to fit this pie into a certain calorie count.
Calories per slice: 316
Net Carbs: 5g
If you add additional add-ins like sugar-free chocolate chips or whipped cream, make sure to adjust your macros accordingly.
Low-Carb Pumpkin Pie Recipe Explained:
Does this recipe seem too good to be true? I know what you’re probably thinking. How can my favorite desserts be low-carb?
Easy; we must make a few substitutions to the traditional pumpkin pie recipe. The first thing you’ll usually see when looking at keto vs. old-school recipes is a sugar alcohol.
You can replace regular sugar, powdered, and brown sugar with monk fruit sweetener, stevia, xylitol, and stevia or preferred sugar substitute . You end up with a sugar-free pumpkin pie, which makes a big difference.
You’ll also notice the crust ingredients aren’t your typical flour or graham cracker crusts. We usually opt for nut crusts or nut flour crusts. You could even serve up a crustless pumpkin pie if you’d like!
Work on learning to cook for a low-carb diet, and you’ll find it easier to transform all of your favorites into keto recipes.
Is Pumpkin Keto?
If I had a dollar for every time I was questioned about squash, bananas, or other seemingly “non-keto” foods, I would quit this blog and move to Hawaii.
This answer is simply complex.
Technically I would say that all foods in their 100% natural state can be keto foods.
If the food is not processed or changed in any way and is low in carbs and high in fiber, it could TECHNICALLY be considered keto-friendly.
The food source isn’t nearly as important to the ketogenic equation as is your body, health, and metabolism.
Those things determine how you will process these foods, if they spike your blood sugar and if you can remain in ketosis and fat-adapted after eating them.
How do you determine which foods are “keto” for your diet?
Simple: Try them. If you eat pumpkin and your sugar goes through the roof or start craving all the carbs, don’t eat pumpkin. It’s that simple.
Word of Caution: If you have a metabolic disease, you should only take recipes and diet advice from your doctor.
How Many Carbs Are In Pumpkin Puree?
Now that we’ve determined pumpkin is/can be keto, we have to ask what nutrition facts are for pumpkin or pumpkin puree.
1 Can of Pumpkin Puree:
Net Carbs: 24.5g
Vit A: 3,255mcg
Vit C: 15.5mg
These nutrition facts should impress you!
Pumpkin puree is a great source of Vitamin A and many other vitamins.
Pumpkin is a low-calorie food that will keep you feeling full for a while and give you glowing skin.
These facts practically scream, EAT PUMPKIN PIE!
On a serious note, including things that make life sweeter is not bad.
It’s healthy to maintain a diet full of various types of colorful foods. Don’t force yourself to go without because you feel “guilty” for eating a slice of pie.
Every holiday is a great opportunity to exercise self-control. Life is meant to be enjoyed.
When you discipline yourself and eat purposefully, pumpkin pie or even fanciful pumpkin creme brulee isn’t going to derail your efforts.
Printable Keto Pumpkin Pie Recipe Card:
For the Crust:
- 2 1/4 C. Almond flour
- 4 Tbsp. Swerve confectioners sugar substitute
- 1 tsp. Vanilla extract
- 1 Egg
- 1/4 C. Softened butter
For the Filling:
- 1 Can pumpkin pie puree
- 1/4 C. Heavy whipping cream
- 3 Eggs
- 1 tsp Vanilla extract
- 2 tsp Cinnamon
- 1 tsp ground ginger
- 1/2 tsp Nutmeg
- 1/4 tsp Allspice
- 1/8 tsp ground cloves
- Pinch salt
- 2/3 C. Swerve confectioners sugar substitute
- Preheat the oven to 325 degrees.
- Mix all of the ingredients for the crust together on high until well combined
- Place the ball of dough for the crust into a well greased pie pan, and use your hands to smooth the dough out into an even layer.
- Pinch together the dough at the top of the pie pan to form a crust for your pie.
- Poke holes all over the crust with the tines of a fork to prevent air bubbles during the pre-baking of the crust.
- Bake the crust for 8 minutes until lightly browned, remove and let cool.
- While the crust is cooling, mix together all of the ingredients for the filling until just combined.
- Pour the filling mixture into the pre-baked crust, and smooth into an even layer.
- Bake the keto pumpkin pie for 40-50 minutes until cooked through and mostly not jiggly when you remove it from the oven. The filling will be soft, but it should not jiggle like it is uncooked.
- Let the pie cool to room temperature, and then place it into the fridge to chill for a minimum of 1 hour.
Amount Per Serving: Calories: 316Total Fat: 23gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 97mgSodium: 112mgNet Carbohydrates: 5gFiber: 4gProtein: 9g
When you make these recipes in your home your nutrition facts will be different from mine. Please keep track of the products you use so you can get the best idea of what your actual nutrition facts are. I am not a doctor. Please talk to your doctor before starting any diet.
I’m Thankful For You
I hope you have a wonderful Thanksgiving, and I want to say that I am thankful to you!
Without you reading my blog and sharing my recipes online, I wouldn’t be able to do what I love.
I am obsessed with trying new recipes, learning more about our bodies, and sharing my findings with you.
I can honestly say I am living my dream, and without you, it would have never come true.
So THANK YOU so much. Even when you comment with criticism, I appreciate it.
I love hearing you’ve tweaked the recipe for your family, so never be afraid to share how you change up my recipes.
I wish you the best on this journey, and please reach out if you have any questions.
Have ideas for other recipes or content you would like to see here? Leave a comment below, and I will see what I can do.