Healthy Pumpkin Pie

“Healthy” means a different thing for everybody. Why not be the nicest host ever and have a healthy pumpkin pie for everybody? Vegan Pumpkin Pie, Paleo Pumpkin Pie, Keto Pumpkin Pie and Regular Healthy Pumpkin Pie.

Yes, I’m that kinda person. I like making all my guests happy and I want them all to enjoy my food. And no, I don’t cook 3 meals every night for my kids, they have to eat what I put in front of them, but that’s a whole different story.

How sad is it when you put a ton of effort into making a dish or dessert and then many can’t really eat it?

Also, how sad is it when you are invited and you know someone put a lot of effort into something and you want to give it at least a polite bite but in some cases you even can’t.

If you’re celiac you simply can’t have gluten. You can’t even give something a polite bite.

Wouldn’t it be absolutely wonderful if everybody could sit at the table enjoying the same “healthy pumpkin pie” but adjusted to each’s dietary needs?

And I’m not talking about “picky eaters”. I’m just talking about diet restrictions due to health, conviction or a weight loss journey. Shouldn’t we be supporting these?

I like supporting people on a weight loss journey. I like taking care of people’s health through food. And I like being compassionate with people choosing a diet due to conviction.

Is Pumpkin Pie Healthy?

I’ve been asked this question because many people think Pumpkin Pie is healthy in itself because it has pumpkin and pumpkin is a vegetable and vegetables are healthy, right?

Well, wrong. Any vegetable of fruit can become pretty unhealthy if you mix it with pounds and pounds of sugar.

Pumpkin Pie, just like any other pie is only healthy if you make it in a healthy way and then again, as stated further up “healthy” means a different thing to everybody.

Let’s just put it this way, pumpkin pie is not supposed to serve as substitute for  a nutritious meal with protein and vegetables (and complex carbs). It’s a treat. Which ever way it’s prepared, it’s a treat, so eat it after/on top of your nutritious meal.

Treats are important for your mental health and if you don’t have any dietary restrictions, you will be absolutely fine eating even a slice of sugar-loaded store-bought pumpkin pie. For real, I promise you’ll be fine ;)

If you want to make your pumpkin pie as healthy as possible though even though you don’t have dietary restrictions, pay attention to the nutritional value of each ingredient. The nutrient denser, the healthier because with every bite you’ll also nourish your body while you treat it :)

For those of you that do have dietary restrictions you can also enjoy the treat and at the same time a healthier and nutritionally denser than the original and here is how:

Healthy Pumpkin Pie Recipes

If all eaters are on the same diet, you would obviously make one big pumpkin pie as opposed to 4-8 little different ones. So here are instructions on how to make one big pie in your category: Vegan, Paleo, Keto, Regular (or clean, basically refined sugar free).

If different guests have different dietary restrictions follow the recipe in the recipe card at the end of this post.

Pay very close attention to using very clean utensils and start with the Paleo crust in your food processor which is the gluten-free crust. There shouldn’t be any cross contamination of ingredients.

Inspect your food processor really well. You don’t want a person with celiac’s to have a reaction because there was some wheat flour stuck to the blades or because you accidentally switched up the pies. Always label everything. In the video (in the recipe card) I show you how.

Healthy Vegan Pumpkin Pie

The crust for this Pumpkin Pie was developed by Food with Feeling’s Vegan Pie Crust. I simply omitted the sugar in the recipe and cut the amount in half for two little pies instead of one big.

For a whole pie you’re going to want to make the big batch as stated in her recipe and yes the recipe works wonderfully even without the sugar. Already tested.

In the recipe notes you can find the recipe for one big pie instead of 4-8 small different ones.

Healthy Paleo Pumpkin Pie / Healthy Gluten-Free Pumpkin Pie

The crust for this gluten-free pumpkin pie is Leelalicious’s Coconut Flour Pie Crust. Again, I cut the recipe in half to make two small pies. If you want to make one big one, add full amounts.

In the notes of the recipe card you can find amounts to fill a big paleo crust.

Healthy Keto Pumpkin Pie

This crust was simply invented by me. I researched a little and most Keto crusts out there have way too many ingredients and way too many weird ingredients for my liking.

Do you want to buy a bag of Xanthan Gum and use a teaspoon of it to make your crust more elastic. I know I don’t want that.

Especially considering it’s sooo easy to make a delicious Keto pie crust with just 4 common ingredients: almond flour, butter, egg and sea salt.

If you’re making a big Keto Pumpkin Pie and non of the others, replace the canned coconut milk with heavy whipping cream. Heavy whipping cream has less carbs. For simplicity purposes making 4 different pies at the same time I had to use coconut milk.

The filling in general is rather keto friendly than Keto. Pumpkin is on the higher side of carbs, so watch your portion.

Clean Pumpkin Pie

I called this clean pumpkin pie “regular” but what does regular even mean, right? Basically I wanted to combine the best of everything without having to think about any dietary restrictions.

I love butter in a crust. It’s like no other. You get the best result for taste and texture using good old butter and all-purpose flour.

And the filling has the best texture and tastes amazing with eggs and maple syrup in my opinion.

So, while I loved each and every little Pumpkin Pie I think the “regular” is my personal favorite. My husband’s favorite was the Paleo one, my daughter’s the Keto and my son the vegan one. So, the family review is of no help here at all. I can’t tell you which on you’ll like best if you can choose.

In the video I under-baked the vegan and regular crust :( When I first tested the recipes I didn’t set a timer and they burnt a little. I wanted them to look prettier in the video and pre-baked them too short, being scared they’d burn and I couldn’t get a nice looking crust in the video. That’s not how the crust will come out if you follow my instructions. It will be cooked through. Pinky promise.

Healthy Pumpkin Pie

Prep Time: 1 hour hour

Cook Time: 45 minutes minutes

Total Time: 1 hour hour 45 minutes minutes

Servings: 8 people

"Healthy" means a different thing for everybody. Why not be the nicest host ever and have a healthy pumpkin pie for everybody? Vegan Pumpkin Pie, Paleo Pumpkin Pie, Keto Pumpkin Pie and Regular Healthy Pumpkin Pie.

Print Recipe

Ingredients

• ▢ 1 1/4 cups all purpose flour
• ▢ 1/8 tsp sea salt
• ▢ 1/4 cup solid coconut oil
• ▢ 3-4 Tbsp ice water
• ▢ 1/2 cup coconut flour - (50g)
• ▢ 1/8 tsp sea salt
• ▢ 1 egg
• ▢ 3 Tbsp solid coconut oil
• ▢ 1 cup almond flour
• ▢ 1/8 tsp sea salt
• ▢ 1 egg
• ▢ 1.5 Tbsp cold butter - (21g)
• ▢ 1 1/4 cups all purpose flour
• ▢ 1/8 tsp sea salt
• ▢ 1/4 cup cold butter
• ▢ 3-4 Tbsp ice water
• ▢ 2 cups canned pumpkin puree - (not jarred, not homemade, not pie filling, "canned pumpkin puree")
• ▢ 1/2 cup full fat canned coconut milk
• ▢ 2 tsp vanilla extract
• ▢ 1/2 tsp sea salt
• ▢ 1 tsp cinnamon
• ▢ 2 tsp pumpkin spice mix - (or all spice mix)
• ▢ 1 Tbsp corn starch
• ▢ 1 Tbsp cold water
• ▢ 2 eggs
• ▢ 2 Tbsp monk fruit sweetener - (or any other keto approved low-carb sweetener)
• ▢ 4 Tbsp maple syrup

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Instructions

• For the paleo crust: add 1/2 cup coconut flour, 1/8 tsp sea salt, 1 egg and 1/4 cup solid coconut oil to a food processor and process until sticky, then continue forming a dough ball with your hands, store in a parchment paper lined airtight container and place in the fridge for 20 minutes. Label your container!

  For the vegan crust: add 1 1/4 cups all-purpose flour, 1/8 tsp sea salt, 1/4 cup solid coconut oil, and 3 Tbsp ice water to a food processor and process until sticky (add another Tbsp ice water if needed), then continue forming a dough ball with your hands, store in a parchment paper lined airtight container and place in the fridge for 20 minutes. Label your container!

  For the keto crust: add 1 cup almond flour, 1/8 tsp sea salt, 1.5 Tbsp butter, and 1 egg to a food processor and process until sticky, then continue forming a dough ball with your hands, store in a parchment paper lined airtight container and place in the fridge for 20 minutes (this dough is very sticky, keep forming the ball with your hands, it'll come together eventually). Label your container!

  For the regular crust: add 1 1/4 cups all-purpose flour, 1/8 tsp sea salt, 1/4 cup cold butter cut up in pieces, and 3 Tbsp ice water to a food processor and process until sticky (add another Tbsp ice water if needed), then continue forming a dough ball with your hands, store in a parchment paper lined airtight container and place in the fridge for 20 minutes. Label your container!
• Preheat the oven to 400F.
• Now take out the doughs one by one to roll out to about 1/4" thick rounds. The best way to do this is to roll it out between two pieces of parchment paper to avoid from sticking to the rolling pin, to avoid cross-contamination of wheat doughs and gluten-free doughs, and for easier transferring to pie pans.
• Put your tiny pie pans on the dough and cut out a circle about and inch larger than the pans, then flip over and press into the pan (see video). Each dough ball should be enough dough to line two small 4-inch pie pans. Mark your dough by using a fork and poking holes into the bottom in the shape of letters. V for Vegan, K for Keto, R for Regular and P for Paleo. Place back in the fridge while you work on the next dough.
• Add a small piece of parchment paper to each pan and fill with beans to weigh down on the crust, then place in the oven. 10 minutes for the Keto and Paleo crust and 15 minutes for the vegan and regular crusts. 
• While the crusts are in the oven, prepare the different fillings.
• In a large bowl, combine 2 cups pumpkin puree, 1/2 cup coconut milk, 1/2 tsp sea salt, 1 tsp cinnamon, 2 tsp pumpkin spice and 2 teaspoons vanilla extract. Once well combined, remove 3/4 cup of the filling and label "vegan".
• Add 2 eggs to your big bowl and whisk until very well combined. Then remove 1 cup of the filling and label "keto".
• Add 4 Tbsp maple syrup to the big bowl and whisk until very well combined. This is now the filling for your Paleo crusts and your Regular crusts. 
• For the vegan filling, add the 3/4 filled cup of filling labeled "vegan" to a medium bowl, add 1 Tbsp corn starch and 1 Tbsp cold water to a small bowl and mix until no lumps are left and then whisk the slurry into the filling. This is your egg replacement so to speak. Now you can fill the two vegan crusts with this filling.
• For the keto filling, add the 1 cup of filling labeled "keto" so a medium bowl and add 2 Tbsp monk fruit sweetener and whisk until well combined. Then add to your keto crusts.
• In order to not confuse the pies later I recommend placing a large piece of parchment paper to a large baking sheet and writing down your keywords and placing each pie on top of its keyword (see video). Then leave on there like that until it's time to serve.
• Reduce the oven heat to 325F and once at that temperature place the 8 little pies in the oven in the middle rack and bake for 20 minutes.
• Withstand the temptation to leave them in longer because the filling looks undone. The filling will continue to cook for a little longer outside the oven. If you remove it too late you risk the filling cracking. The center of the pies should be jiggly when you shake them a little.
• Place your baking sheet with pies on it on a cooling rack and let cook down completely before cutting.
• Add some coconut cream or regular cream and enjoy!

Notes

1 big vegan pumpkin pie: 2 cups canned pumpkin puree, 1/2 cup canned full fat coconut milk, 1/2 cup maple syrup, 1 tsp cinnamon, 2 tsp vanilla, 2 tsp pumpkin spice, 1/2 tsp sea salt to a big bowl. Then you add 3 Tbsp corn starch and 3 Tbsp cold water to a small bowl and stir until the corn starch is completely dissolved and then you add the slurry to the rest of the ingredients. Pour into pre-baked large vegan pie crust and bake 45-50 minutes at 325F. (Big vegan pie crust ingredients: 2 1/2 cups all-purpose flour, 1/2 cup solid coconut oil, 1/4 tsp sea salt, 6-8 Tbsp ice water)

1 big paleo pumpkin pie: 2 cups canned pumpkin puree, 1/2 cup canned full fat coconut milk, 1/2 cup maple syrup, 3 eggs, 1 tsp cinnamon, 2 tsp vanilla, 2 tsp pumpkin spice, 1/2 tsp sea salt to a big bowl. Pour into pre-baked large paleo pie crust and bake 45-50 minutes at 325F. (Big paleo pie crust ingredients: 1 cup coconut flour (100g), 6 Tbsp butter, 2 eggs, 1/4 tsp sea salt)

1 big keto pumpkin pie: 2 cups canned pumpkin puree, 1/2 cup canned full fat coconut milk, 3 eggs, 1/2 cup monk fruit sweetener, 1 tsp cinnamon, 2 tsp vanilla, 2 tsp pumpkin spice, 1/2 tsp sea salt to a big bowl. Pour into pre-baked large paleo pie crust and bake 45-50 minutes at 325F. (Big keto pie crust ingredients: 2 cups almond flour, 1/2 cup cold butter, 1 egg, 1/4 tsp sea salt)

1 big regular pumpkin pie: 2 cups canned pumpkin puree, 1/2 cup canned full fat coconut milk, 1/2 cup maple syrup, 3 eggs, 1 tsp cinnamon, 2 tsp vanilla, 2 tsp pumpkin spice, 1/2 tsp sea salt to a big bowl. Pour into pre-baked large regular pie crust and bake 45-50 minutes at 325F. (Big regular pie crust ingredients: 2 1/2 cups all-purpose flour, 1/2 cup cold butter, 1/4 tsp sea salt, 6-8 Tbsp ice water)

The nutritional information on this is kind of useless. It's 1/8 of all the pies combined but the keto pies are obviously much higher in calories than the paleo pies for example. Unsure how to make the nutritional info work here.

Nutrition

Calories: 541kcal | Carbohydrates: 50g | Protein: 11g | Fat: 33g | Saturated Fat: 20g | Cholesterol: 102mg | Sodium: 415mg | Potassium: 251mg | Fiber: 7g | Sugar: 9g | Vitamin A: 9895IU | Vitamin C: 2.7mg | Calcium: 85mg | Iron: 4.4mg

Course Dessert

Cuisine American

Keyword Healthy Pumpkin Pie, Keto Pumpkin Pie, Paleo Pumpkin Pie, Vegan Pumpkin Pie

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