Enjoy the flavours of autumn with this easy sugar free pumpkin pie! This holiday classic has a gluten free pie crust and a deliciously spiced pumpkin filling. Perfect for low carb and Keto diets and suitable for diabetics.
Autumn is here and with it one of my favourite vegetables - pumpkin!
I've bought a bumper stash of canned pumpkin from the supermarket this week (in the UK, canned pumpkin is currently available at Waitrose and Tesco) and have been making pumpkin soups, pumpkin muffins, these pumpkin brownies aaaaaand..... this rather amazing sugar free pumpkin pie.
I spent a year in the States when I was studying and I've been addicted to pumpkin pie ever since. I will never forget when I first tasted it at a Thanksgiving dinner in all its gloriousness! Pumpkin pie truly is one of America's most delicious inventions and it's firm favourite in my house (not only in autumn!!).
Carbs in Pumpkin Pie
How many net carbs are in pumpkin pie? One slice of regular pumpkin pie can easily clock up as much as 35 total carbs (source: USDA). With the fiber content being low at around 1.8 grams, one serving contains 33.2g net carbs!
There are two reason for the high carb count. First, the pie filling contains evaporated milk and secondly, the crust is based based on wheat flour.
Low carb pumpkin pie recipe
It's simple to make a regular pumpkin pie low carb. I made a crispy crust with almond flour and coconut. In place of the evaporated milk I'm using coconut cream and I replaced the sugar with my favourite low carb sweetener, erythritol.
With these substitutions, one slice of pie contains only 3g net carbs!
The recipe also contains all the warm autumn spices that take pumpkin pie to the next level, from cinnamon and cloves to ginger and nutmeg.
How to make sugar free pumpkin pie from scratch:
1.) First, you blend the almond flour, desiccated coconut, cinnamon and 1 medium egg until the coconut shreds are much smaller than in the beginning and start to release their natural oils. The dough should look crumbly like in the image above.
2.) Line the bottom of a pie dish with parchment paper and grease the sides. It's ready for your low carb pumpkin pie crust!
3.) Press down the low carb pie crust with your fingers until it is smooth and evenly distributed. Really get into the sides and press firmly so your crust is nice and compact.
4.) Time to make your filling! Blend the pumpkin with the coconut cream, granulated sweetener such as erythritol and spices. You could use sugar free syrup as a sugar alternative as well.
5.) Add 3 eggs and blend until you have a smooth mixture.
6.) ...aaaaand fill it into pie dish!
7.) Smooth the keto pumpkin pie filling with a spatula. Bake for 1 hour and enjoy!
Baker's Top Tips
Low carb pumpkin pie CRUST
With this easy recipe, there is no need to blind-bake the crust. However, because your pie is in the oven for a long time to allow for the pumpkin filling to set, you should cover the crust edges after 30 minutes so it does not burn. For this you can use a pie protector shield.
Alternatively, make your own shield by cutting a "halo" with a 2 cm diameter out of aluminium foil.
I used the creamy part of a can of coconut milk. If you place a can of coconut milk in the fridge, the liquid and the creamy part separate. You can also buy coconut cream on its own.
If you want an even richer taste and don't mind dairy, you could replace the coconut cream with double / heavy cream.
Sugar free SWEETENER
I used granulated erythritol in this recipe. You can replace it with your sweetener of choice - from Splenda to xylitol. (Note - make sure you're using the US measurements if Splenda is your sweetener of choice. It's much lighter than erythritol, so don't weigh it).
Also, if you use powdered sweetener and do not measure in grams but in cups, be sure to add a bit more as it's less dense. Even sugar free syrup works in this recipe, especially a maple-flavoured version.
How to make homemade pumpkin puree
Pumpkin puree is available all year round in the US and during autumn and winter in large UK supermarkets such as Waitrose and Tesco. If you cannot get hold of canned pumpkin puree when you feel in the mood for sugar free pumpkin pie, you can easily make your own!
- Simply heat the oven to 200 Celsius / 400 Fahrenheit.
- Halve the pumpkin, remove the seeds and lay the halves flesh-side down on a baking tray lined with parchment paper.
- Bake for 30-45 minutes (this will depend on the size of your pumpkin).
- Once the pumpkin has cooled, scoop out the flesh, discard the skins and puree until smooth.
Homemade pumpkin spice / mixed spice
If you don't have pumpkin spice or mixed spice in the house, you can make your own spice mix for this recipe. In place of the 2 tsp pumpkin spice/mixed spice, simply use 1 tsp cinnamon and ¼ tsp each nutmeg, ginger, cloves and allspice.
How to store keto pumpkin pie
Store in the fridge for up to 3 days.
Take a look at my other sugar free pumpkin recipes:
- Keto Pumpkin Cheesecake Muffins
- Healthy Pumpkin Bars with Cream Cheese Frosting
- Low Carb Pumpkin Cheesecake
- Healthy Pumpkin Muffins with Hazelnuts
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Sugar Free Pumpkin Pie
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For the Crust
- Pre-heat your oven to 175 Celsius / 350 Fahrenheit. Line the bottom of a 9 inch pie dish with parchment paper. Grease the sides.
This is how you make the pumpkin pie crust
- In a food processor or with a hand mixer (use a tall jug), blend the ingredients for the pumpkin pie base. Blend until they resemble sticky crumbles and the coconut is starting to release its oils.
- Press the dough into the pie dish with your hands.
This is how you make the pumpkin pie filling
- In a food processor or with a hand mixer, blend the pumpkin, coconut cream, sweetener, vanilla, mixed/pumpkin spice and cinnamon.
- Now add your eggs and blend until fully combined.
- Pour the filling into the pie dish and bake for 30 minutes.
- Remove from the oven and cover the crust with aluminium foil so the edges do not burn. Simply cut out a shape like a halo and gently lay it over the edges. Return to the oven for another 30 minutes.
- Let the pie cool to room temperature. Dust with powdered sweetener and serve with coconut whipped cream or whipped cream.
This recipe was first published in September 2018. It was updated with more recipe tips and republished in October 2020.
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