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.
Keto FILLING
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 1/4 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
Tried this recipe? Give it a star rating below 🙂
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Sugar Free Pumpkin Pie
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Ingredients
For the Crust
- 1 1/2 cup / 150g almond flour or ground almonds
- 3/4 cup / 70g desiccated coconut unsweetened
- 1 egg
- 1 tsp cinnamon
For the Filling
- 15 oz / 425g can of pumpkin puree
- 2/3 cup / 160 ml coconut cream
- 3 eggs
- 1/2 cup / 75g granulated sweetener (So Nourished)
- 2 tsp pumpkin spice / mixed spice
- 1 tsp cinnamon
- 1 tsp vanilla extract
Instructions
- 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.
Video
Notes
Nutrition
This recipe was first published in September 2018. It was updated with more recipe tips and republished in October 2020.
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Su says
hi, if I was making this without the crust how long should it bake for? thanx
Katrin Nürnberger says
It should take a similar amount of time. Maybe 5 minutes less.
Lydia Lazard says
Hi can you replace the eggs with flax eggs or chia seeds as I am egg intolerant? Thanks
Katrin Nürnberger says
I have never tried it but it should work. I would check a vegan recipe to compare quantities before going ahead. You want to make sure it sets well.
Jan Young says
Can this be made and frozen ahead of time?
Katrin says
I THINK it should be no problem to freeze it, but I have never tried it myself.
Liz says
Just wondering – if you cant get hold of dessicated coconut (my local has sold out!) would a small amount of coconut oil be ok?
Katrin says
No, you would need to use something else of the same consistency to make the crust (I’m assuming you’re talking about the crust, right?). I’d simply use more almond flour.
Roxanne Grieves says
Made this pie today glad i trued just in time for thanksguving. Awesome pie
Ellen says
I am on Weight Watchers Freestyle. How many Saturated fats make up the 20.5 total fat?
Katrin says
Hi Ellen, it’s 5.8g saturated fats per slice assuming 12 slices.
Cheryl says
Is it 2.3 net carbs? As would love to give this a go, just want to clarify carbs
Katrin says
Hi Cheryl, I just re-calculated. It’s 3.8 g net carbs per slice.
Cheryl says
Thanks x
M says
Made it twice in a week already and it’s amazing and so simple to make! Whole family loves it ! Thank you 🙂
Caroline says
Could I spray the pie pan with Pam and bake the filling without the crust? This looks SO GOOD!! Thx!!
Katrin says
You could definitely make the filling without the crust. I’d probably line the pan with some parchment paper
Betty Bell says
i WOULD LOVE TO TRY THIS – IS It POSSIBLE TO SUBSTITUTE HEAVY CREAM FOR THE COCONUT CREAM?
Katrin says
I have never tried it, but yes, I think that would work.
Sami Messinger says
For the punmkin pie. If I use maple syrup in place of the granulated sweetner, do I adjusted the amount, because of it being liquid? Thanks.
Katrin says
That’s a good question. I think the eggs will hold it together anyway. You could use 1-2 tbsp less of each the pumpkin and the coconut cream if you’re really worried about it though. That should make up for the difference in liquid.
Renee says
Hi
Interested in making this for Thanksgiving dessert as my husband, is a type 2 diabetic. He does not like
the texture or flavor of coconut. Can you taste it? Also thinking about trying the brownies. Thanks! 🙂
Katrin says
Hi Renee, I’ve made this pumpkin pie a few times and I do not think the filling tastes like coconut because of all the spices that go into it – and the pumpkin. Coconut haters could possibly detect a taste of coconut in the crust. You can use only almond flour (2 cups/200g) to make the crust and leave out the desiccated coconut. Let me know how you get on and hope you’ll try the brownies, too!
Jane B says
Absolutely delicious. Will make this again soon
Katrin says
I’m glad you enjoyed the pie!
gjeanieg says
This is wonderful, Katrin! I made a half batch using two 4.5 inch tart pans. Eight tiny slices total. =) Thank you for such a great recipe! I wondered what I was going to do with all that pumpkin I froze last Autumn, since we are now keto. This is perfect. =)
Katrin says
Great news! I’m glad you tried it and that it was a success 🙂
Kata says
Thank you for the detailed, careful and delicious receipes that you share with the world. As well as providing tasty recipes that turn into tasty food in our homes, you also help us keep healthy without loading up on sugar and carbs! Thank You!! You’re the best!
Katrin says
Thank you so much for your lovely comment, it really means the world to me. Blogging can be a lonely business and it’s humbling and wonderful to hear positive feedback like this. Wishing you a great Sunday 🙂
Cathy Piscitello says
Hello, sounds delicious. I just made brownies from scratch and they were the best and since pumpkin pie is my favorite I want to try this. If I can find canned pumpkin what would be the equivalent? And I am hoping it is not loaded with sugar. I use the sweetener you mentioned and stevia now.. thanks
Katrin says
I hope you’ll like it as much as we did! When you buy pumpkin puree, just make sure it contains just pumpkin and it’s not a ready-made pumpkin pie mix.
Jenni says
Hi, can you explain the “protect the crust after a half hour” part? I’m new to cooking and don’t quite understand how you cover the crust when it has the pumpkin in it. Thanks!
Katrin says
Sure! After 1/2 hour the top of the pie is set and the crust is starting to brown. However, the inside of the filling will still be jiggly. I simply cut out a circle of aluminium foil the size of my pumpkin pie dish. Then I cut out the inside of this aluminium foil circle, leaving a foil ring about 2 cm wide all round. I then placed this ring gently on top of the pie crust. It covers the pie crust, but there’s nothing in the middle, so the filling can continue to set and the filling top can brown. But the pie crust cannot burn on the edges. It looks a bit like in this post. It does not have to look this perfect, simply laying the foil cut-out on top is enough!
Cathy says
Wow, this pie tastes so good! I bought a can of pumpkin straight after i saw your post and made the pie that same evening. My husband, who is a type 2 diabetic, loved it too.
Katrin says
I’m so glad you both enjoyed it! Have a wonderful weekend 🙂
Sue says
Yum! I‘ll be making this on Sunday when I‘ve got the family over for lunch. Thank you for the inspiration!
Katrin says
You’re welcome Sue! Let me know how you all liked it 🙂