Food

Healthy Pumpkin Pie (Paleo with a Keto Option)

A Healthy Pumpkin Pie recipe that you’d never in a million years guess is actually good for you! Low in added sweetener, nut-free, grain-free and dairy-free, this silky smooth pumpkin pie is spiced to perfection. This amazing pie is paleo friendly with a coconut flour crust, and I have included a keto option for my low-carb friends.

Healthy Pumpkin Pie - Paleo with a Keto Option. Grain-free, dairy-free, refined sugar-free and delicious!

Helloooooo pie of my dreams!

You’d never guess this healthier pumpkin pie is dairy-free, refined sugar-free and grain-free! It tastes just like regular pumpkin pie (albeit a little less sweet)

Whip it up whenever the occasion for pie arises!

I use my Coconut Flour Pie Crust for this recipe, but if you prefer using almond flour, you can make my Almond Flour Pie Crust.

Paleo Pumpkin Pie with coconut flour pie crust

I posted a recipe for Paleo Pumpkin Pie many years ago, which included a no-bake crust made out of nuts. While I absolutely love nut-based crusts, I know many of my readers are either sensitive to them or have tree nut allergies.

Last year, I posted my Paleo Pumpkin Pie Bars which have been a huge hit ever since, but they come with the same issue: the pie crust is made with almond flour, which doesn’t help my nut-free friends.

One of my motivations to develop this exact recipe is I want everyone to be able to enjoy a slice of pie, regardless of food allergies!

And so here we are, with a grain-free, dairy-free, nut-free, refined sugar-free pumpkin pie that tastes like an absolute dream!

This Healthy Pumpkin Pie checks every possible box.

Recipe Highlights:

  • Paleo
  • Nut-Free
  • Grain-Free
  • Dairy-Free
  • Easy to Make
  • Not loaded with excess sugar
  • Warmly-spiced
  • You’re going to want to do unspeakable things to it.

Let’s chat about ingredients!

Healthy Pumpkin Pie Ingredients:

For the pie crust: coconut flour, coconut oil, pure maple syrup (or sugar-free sweetener for keto), eggs, vanilla extract, and sea salt.

This pie crust turns out nice and dense yet flaky, just like a good pie crust should be. It also has a buttery flavor in spite of being dairy-free.

If you do dairy, you can easily replace the coconut oil with melted butter!

For the pumpkin pie filling: canned pumpkin puree, eggs, pure maple syrup, canned full-fat coconut milk, pumpkin pie spice, fresh ginger, vanilla extract.

The filling turns out perfectly sweet, warmly-spiced and custardy. It’s just so rich and inviting! 

If you do dairy, replace the canned coconut milk with cream. You can replace the pure maple syrup with sugar-free confectioners sweetener for a keto version.

Let’s make it!

Healthy Pumpkin Pie - grain-free, dairy-free, gluten-free, refined sugar-free, and paleo! A keto option is included in the post.Healthy Pumpkin Pie - grain-free, dairy-free, gluten-free, refined sugar-free, and paleo! A keto option is included in the post.

How to Make Healthy Pumpkin Pie:

Prepare the Coconut Flour Pie Crust:

Preheat the oven to 350 degrees Fahrenheit and lightly grease a 9-inch pie pan. I spread a little bit of coconut oil all over the bottom and sides, but you can also use cooking spray. This helps keep the pie crust from sticking to the pie pan.

Add the coconut flour, coconut oil, pure maple syrup, vanilla extract and sea salt to a stand mixer (or food processor) and beat until combined.  Scrape the sides of the bowl and add the eggs. Beat until completely combined and a thick dough forms.

Press the dough into the pie pan into an even layer. There is enough pie dough to form sides. If you’re fancier than I am, you can make little pie crust pleats. Poke the dough several times with a fork – this ensures it will bake evenly and will not bow out during the baking process.

Easy Paleo Coconut Flour Pie Crust with a Keto Option

Bake on the center rack of the preheated oven for 12 to 15 minutes, just until the crust begins to show a little color.

Remove the pie crust from the oven and allow it to cool before proceeding with the rest of your pie recipe.

Note that the sides of the crust will begin to burn after a certain period of time in the oven, so if you’re making a pie that needs to be baked, be sure to cover at least the crust (I cover the whole pie) with foil to keep the edges from burning.

Make the Pumpkin Pie Filling:

Add the ingredients for the healthy pumpkin pie filling to a blender and blend until completely smooth (If you prefer, you can mix it together in a mixing bowl with an electric hand mixer).

Ingredients for pumpkin pie filling in a blender Pumpkin pie filling in a blender

Make the Pie:

Pour the pumpkin pie filling into the prepared pie crust.

Pour the pie filling into the prepared crust
Pumpkin pie ready to go into the oven

Bake the pie at 350 for 45 minutes to 1 hour, or until the pie has set up in the center. Check on the pie after about 15 to 20 minutes and cover with foil, as the edges of the crust should be golden-brown at this point.

Allow the healthy pumpkin pie to cool then transfer to the refrigerator and chill until completely cool.

Serve with homemade or store-bought whipped cream and enjoy! I make my Coconut Whipped Cream.

Healthy Pumpkin Pie (Paleo with a Keto Option) - grain-free, dairy-free, refined sugar-free, nut-free and delicious

Keto Pumpkin Pie:

Do you follow a low-carb or ketogenic diet? This recipe is remarkably easy to make Keto!

Simply replace the pure maple syrup in both the pie crust and the pie filling with your favorite sugar-free sweetener. 

For the pie filling, I recommend using sugar-free confectioners sweetener to ensure the filling doesn’t turn out grainy from a granulated sweetener.

How to Store Pumpkin Pie:

Store the pie in the refrigerator, as it should be served chilled. Simply wrap the pie pan in plastic wrap or store any leftovers in a tupperware container.

Grain-Free Paleo Pumpkin Pie made nut-free, gluten-free, dairy-free and refined sugar-free with a keto option.

If you’re looking for more pie recipes, be sure to check these out!

More Healthier Pie Recipes:

Custardy nourishing pumpkin pie coming your way!

If you make this recipe, please feel free to share a photo on Instagram and tag @The.Roasted.Root!

Ingredients

Pie Crust:

Pumpkin Pie Filling:

Instructions

Prepare the Coconut Flour Pie Crust:

  1. Preheat the oven to 350 degrees Fahrenheit and lightly grease a 9-inch pie pan.
  2. Add the coconut flour, coconut oil, pure maple syrup, vanilla extract and sea salt to a stand mixer (or food processor) and beat until combined. Scrape the sides of the bowl and add the eggs. Beat until completely combined and a thick dough forms.
  3. Press the dough into the pie pan into an even layer. There is enough pie dough to form sides. If you’re fancier than I am, you can make little pie crust pleats. Poke the dough several times with a fork – this ensures it will bake evenly and will not bow out during the baking process.
  4. Bake on the center rack of the preheated oven for 12 to 15 minutes, just until the crust begins to show a little color.
  5. Remove the pie crust from the oven and allow it to cool before proceeding with the rest of your pie recipe.

Make the Pumpkin Pie Filling:

  1. Add the ingredients for the pie filling to a blender and blend until completely smooth (If you prefer, you can mix it together in a mixing bowl with an electric hand mixer).

Make the Pie:

  1. Pour the pumpkin pie filling into the prepared pie crust.
  2. Bake the pie at 350 for 45 minutes to 1 hour, or until the pie has set up in the center. Check on the pie after about 15 to 20 minutes and cover with foil, as the edges of the crust should be golden-brown at this point.
  3. Allow the pie to cool then transfer to the refrigerator and chill until completely cool.
  4. Serve with homemade or store-bought whipped cream and enjoy!

Notes

*¼ cup sugar-free granulated sweetener

**Or ½ cup sugar-free confectioners sweetener

Nutrition Information

Yield 10

Serving Size 1 of 10

Amount Per Serving

Calories 254Total Fat 18gCarbohydrates 20gNet Carbohydrates 16gFiber 4gSugar 14gProtein 4g

 
A Healthy Pumpkin Pie recipe that you’d never in a million years guess is actually good for you! Low in added sweetener, nut-free, grain-free and dairy-free, this silky smooth pumpkin pie is spiced to perfection. This amazing pie is paleo friendly with a coconut flour crust, and I have included a keto option



Source
Healthy Pumpkin Pie (Paleo with a Keto Option) is written by Julia for www.theroastedroot.net

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