As the crisp autumn air sets in and the holidays approach, few things bring more warmth and joy than the aroma of pumpkin pie filling the house. But for those on the keto diet, traditional pumpkin pie can present a problem due to its high carb count. The good news? You can still enjoy a delicious pumpkin pie that aligns with your low-carb, high-fat lifestyle!
This Keto Pumpkin Pie recipe is not only a healthier alternative to the classic version but is also creamy, flavorful, and indulgent. Whether you’re serving it at Thanksgiving, for a special occasion, or simply enjoying a seasonal treat, this pie will leave you satisfied without derailing your keto goals. Best of all, it’s easy to make, and with a few simple ingredients, you can enjoy a decadent dessert that fits into your keto meal plan.
Why This Keto Pumpkin Pie is a Must-Try
The beauty of keto pumpkin pie lies in its simplicity. You don’t need to worry about making a crust or dealing with multiple ingredients. The filling is the star of the show, offering a rich texture and warm, comforting flavor. Each slice is packed with healthy fats and minimal carbs, so you can indulge without guilt. Whether you’re new to keto or a seasoned pro, this pie will easily become a favorite on your dessert table.
Here’s why this pie stands out:
- Low-Carb: With just 5 grams of net carbs per slice, this pie is perfect for those following a keto or low-carb diet.
- Creamy Texture: The use of coconut milk and coconut flour creates a velvety texture that rivals traditional pumpkin pie.
- Customizable: You can adjust the sweetener to your taste and even swap out ingredients for different variations.
- Easy Preparation: With minimal prep time and a simple baking process, you’ll be enjoying your keto-friendly pumpkin pie in no time.
In this article, we will guide you through everything you need to know to make the perfect Keto Pumpkin Pie, from the ingredients to helpful tips and tricks that ensure your pie turns out just right.
Ingredients for Keto Pumpkin Pie
Making a keto pumpkin pie is easier than you might think. With just a few simple ingredients, you can create a dessert that’s both healthy and satisfying. Here’s a breakdown of the key ingredients used in this recipe:
1. Pure Pumpkin Puree
- Make sure to use unsweetened pumpkin puree, not pumpkin pie filling, which typically contains added sugars. Pure pumpkin provides a rich, natural sweetness without the carbs.
2. Eggs
- Eggs help to bind the filling and create a custard-like texture. They also add protein and healthy fats to the pie.
3. Sweeteners
- We use stevia glycerite in this recipe, but you can substitute it with other low-carb sweeteners like erythritol, monk fruit, or allulose. These sweeteners help provide the sweetness of traditional pumpkin pie without the sugar.
4. Coconut Milk
- Full-fat coconut milk is essential for the creamy texture of this pie. Be sure to use unsweetened coconut milk for a more neutral flavor. Coconut milk also adds a rich, tropical touch that complements the pumpkin perfectly.
5. Coconut Flour
- Coconut flour is the ideal choice for thickening the filling. It’s low-carb, gluten-free, and works well in keto-friendly recipes. Just be sure to measure it accurately, as coconut flour can be highly absorbent.
6. Spices
- Pumpkin pie spice is a must for that warm, comforting flavor. If you don’t have it on hand, you can use ground cinnamon and a dash of nutmeg, ginger, and cloves to create a similar taste profile.
7. Vanilla Extract
- A touch of vanilla extract adds depth and enhances the natural sweetness of the pumpkin filling.
8. Coconut Oil (for greasing the pan)
- Greasing the pan with coconut oil helps prevent the pie from sticking. You can also use unsalted butter or ghee for a richer flavor.
Step-by-Step Instructions to Make Keto Pumpkin Pie
Making this keto pumpkin pie is simple and requires just a few steps. Here’s how you can whip up this delicious dessert:
1. Prepare the Ingredients
- Preheat your oven to 350°F (175°C).
- Grease a 9-inch pie plate with coconut oil (or butter).
- In a large mixing bowl, whisk together the eggs, pumpkin puree, sweetener, pumpkin pie spice, and vanilla extract.
2. Add Coconut Milk and Coconut Flour
- Shake the can of coconut milk well to ensure the cream is fully mixed. Open the can and stir it thoroughly before measuring out one cup. Add it to the pumpkin mixture and whisk until combined.
- Sift in the coconut flour, whisking again to avoid lumps. The coconut flour will help thicken the pie filling and give it a smooth texture.
3. Transfer to Pie Plate and Bake
- Pour the pumpkin mixture into the prepared pie plate. Use a rubber spatula to spread it evenly.
- Bake in the preheated oven for 40-45 minutes. The center should be set with just the slightest jiggle when you gently shake the pie plate. You can insert a toothpick into the center to check for doneness—if it comes out clean or with a little moisture but no wet batter, it’s ready.
4. Cool and Refrigerate
- Allow the pie to cool at room temperature for 2 hours. Then, cover the pan with plastic wrap and refrigerate the pie for at least 2 more hours (overnight is best).
- Cooling the pie allows the flavors to meld and helps it firm up for easier slicing.
5. Slice and Serve
- When you’re ready to serve, gently run a knife along the edges of the pie to loosen it from the pan.
- Slice with a sharp knife and carefully lift each slice using a cake server or a dinner knife. The pie is delicate, so take your time to avoid breaking it.
Recipe Tips for Success
While this keto pumpkin pie is easy to make, there are a few tips that can help ensure it turns out perfectly every time:
Stir the Coconut Milk Well
- Coconut milk tends to separate in the can, so make sure to stir it thoroughly before adding it to the mixture. Pour it into a bowl and whisk for best results.
Let the Pie Rest
- Allow the pie to cool completely before slicing. Cooling it on the counter for 2 hours and then refrigerating for 2 more hours ensures that the pie firms up and slices cleanly. If you can wait overnight, that’s even better.
Slicing the Pie
- Since this pie is crustless, it’s essentially a delicate custard. Use a sharp knife to slice and a cake server to gently lift the slices. Be patient, as the pie is fragile, but the creamy texture is well worth the effort.
Variations of Keto Pumpkin Pie
One of the best parts about this keto pumpkin pie recipe is its versatility. While the base recipe is delicious on its own, there are many ways to customize it to fit your preferences or dietary needs. Here are a few variations to consider:
1. Use Different Sweeteners
- While stevia glycerite works wonderfully in this recipe, you can experiment with other low-carb sweeteners to find what you like best. Options like erythritol, monk fruit, or allulose are great alternatives that can replace the sweetness of sugar without the carbs.
- When using a granulated sweetener like erythritol, aim for about ½ cup to ¾ cup, depending on your desired level of sweetness.
2. Try a Crust
- Although the original recipe is crustless to keep it low-carb and simple, some people prefer the texture of a traditional pie crust. You can easily make a low-carb almond flour crust. Here’s a quick recipe for an almond flour crust:
- 1 ½ cups almond flour
- 3 tbsp melted butter
- 1 egg
- A pinch of salt
- Mix all the ingredients together and press them into a pie dish. Pre-bake the crust at 350°F for about 10 minutes before adding the pumpkin filling.
- This addition will slightly raise the carb count but still keep it low-carb and delicious.
3. Add Chocolate for a Twist
- If you love the combination of chocolate and pumpkin, you can easily incorporate cocoa powder into the pie filling. Add 2 tbsp of unsweetened cocoa powder along with the pumpkin puree for a chocolatey twist. You could also make a keto-friendly chocolate whipped cream to top the pie for extra indulgence.
4. Vegan or Dairy-Free Option
- For those who follow a vegan or dairy-free lifestyle, the keto pumpkin pie can be made without eggs and dairy. Substitute the eggs with flax eggs (1 tbsp flaxseed meal mixed with 3 tbsp water per egg), and use coconut cream instead of the coconut milk for an even richer, non-dairy alternative.
5. Spice It Up
- If you want a more intense spice profile, you can increase the amount of pumpkin pie spice or add additional spices like cloves, nutmeg, or ginger to suit your taste. Adjusting the spice blend will give your pie a more personalized flavor.
Serving Suggestions
Keto pumpkin pie is a showstopper on its own, but you can elevate the experience with these delightful serving ideas:
1. Topped with Whipped Cream
- Whipped cream is a classic topping for pumpkin pie, and the keto version is no different. You can make a sugar-free whipped cream using heavy cream and a low-carb sweetener like erythritol. Simply beat the cream until stiff peaks form, then add a little sweetener and vanilla extract to taste.
- For a seasonal twist, sprinkle the whipped cream with a bit of cinnamon or pumpkin pie spice.
2. Pair with Keto Coffee or Tea
- Serve your slice of keto pumpkin pie alongside a warm cup of bulletproof coffee or your favorite keto-friendly tea. The richness of the pie pairs perfectly with the creamy texture of these beverages, creating a comforting and satisfying treat.
3. Top with Nuts or Seeds
- For a bit of crunch, consider topping your pumpkin pie with chopped pecans, walnuts, or pumpkin seeds. This adds texture and complements the soft, creamy filling.
4. Chocolate Whipped Cream
- If you love pumpkin and chocolate together, make a keto chocolate whipped cream. Blend unsweetened cocoa powder with heavy cream and a low-carb sweetener, then top your pumpkin pie with the chocolatey cream for an indulgent combination.
Storing Leftovers
If you have any leftover pie (although it’s likely to disappear quickly!), here’s how to store it:
1. In the Refrigerator
- Store any leftover keto pumpkin pie in an airtight container in the fridge for up to 4 days. To keep the pie fresh, place it on a paper towel inside the container to absorb any excess moisture. Replace the paper towel daily to maintain freshness.
2. Freezing the Pie
- This pie freezes well, so you can make it ahead of time or save leftovers for later. Once it has cooled completely, wrap the pie tightly in plastic wrap and then in foil. Place it in the freezer for up to 2-3 months. When you’re ready to eat it, thaw the pie in the fridge overnight.
FAQs On Keto Pumpkin Pie
1. Is pumpkin okay on keto?
Yes, pumpkin is keto-friendly in moderation. It’s relatively low in carbs compared to other vegetables and is a good source of fiber, vitamins, and minerals. A 1/2 cup serving of pure pumpkin puree typically contains around 8 grams of carbs, with 2.5 grams of fiber, which reduces the net carbs to about 5.5 grams. As long as you’re mindful of portion sizes, pumpkin can be included in your keto diet.
2. Is pumpkin pie high in carbs?
Traditional pumpkin pie can be high in carbs, mainly due to its sugary filling and crust. A typical slice can have 30 grams or more of carbs, which can interfere with staying in ketosis. However, by using low-carb ingredients like almond flour for the crust and sugar substitutes like stevia or monk fruit, you can make a keto-friendly version of pumpkin pie that’s much lower in carbs, usually around 5-7 grams of net carbs per slice.
3. Is pumpkin soup okay on keto?
Yes, pumpkin soup can be a great keto option, as long as you keep the ingredients low in carbs. Use pure pumpkin puree, and avoid adding high-carb ingredients like potatoes or sweetened cream. A simple keto pumpkin soup can include coconut milk or heavy cream for richness, along with spices like cinnamon and nutmeg to enhance the flavor. Just be cautious with the added ingredients to keep the carb count low.
4. Is pumpkin a low-carb or high-carb vegetable?
Pumpkin is a relatively low-carb vegetable, making it suitable for keto diets when consumed in moderation. A 1/2 cup serving of pure pumpkin puree contains about 5.5 grams of net carbs, which fits into a typical keto daily carb allowance. It’s a great way to enjoy fall flavors without overloading on carbs.
5. Can you have cream on keto?
Yes, cream is a popular and versatile ingredient on a keto diet. Heavy cream, in particular, is rich in healthy fats and contains very few carbs, making it ideal for keto recipes. It’s often used in soups, desserts, sauces, and beverages like coffee. Just make sure to choose unsweetened heavy cream or coconut cream, as some pre-flavored varieties may contain added sugars.
Keto Pumpkin Pie Recipe Card
1. Ingredients:
- 1 teaspoon coconut oil (for greasing the pan)
- 3 large eggs
- 15 ounces pure pumpkin puree (unsweetened)
- 1 ½ teaspoons stevia glycerite (or equivalent low-carb sweetener)
- 1 tablespoon pumpkin pie spice
- 1 tablespoon vanilla extract
- 1 cup canned coconut milk (full-fat, unsweetened)
- 2 tablespoons coconut flour (14 grams)
2. Instructions:
- Preheat your oven to 350°F (175°C) and grease a 9-inch pie plate with coconut oil.
- In a large mixing bowl, whisk the eggs, pumpkin puree, stevia, pumpkin pie spice, and vanilla extract until fully combined.
- Shake the can of coconut milk well before measuring out 1 cup. Stir it thoroughly, then add it to the pumpkin mixture. Whisk until fully incorporated.
- Sift the coconut flour into the mixture and whisk to combine.
- Pour the pumpkin mixture into the greased pie plate. Use a rubber spatula to smooth it out evenly.
- Bake the pie for 40-45 minutes, or until the center is set with just a slight jiggle. You can insert a toothpick into the center; it should come out clean with a little moisture but no wet batter.
- Cool the pie at room temperature for 2 hours. Cover with plastic wrap and refrigerate for at least 2 more hours, or overnight for best results.
- Slice carefully with a sharp knife, using a cake server or dinner knife to lift the slices from the pan.
3. Notes:
- Sweeteners: You can swap the stevia for other low-carb sweeteners like erythritol, monk fruit, or allulose. Adjust the amount based on your preferred level of sweetness.
- Coconut Milk: Stir the coconut milk well before using, as it tends to separate in the can.
- Cooling Time: It’s important to let the pie cool for at least 4 hours (2 hours at room temperature and 2 hours in the fridge) for the best texture.
- Crust: This recipe is crustless, but you can add an almond flour crust if desired. See variations for instructions on making a crust.
4. Nutritional Facts (Per Serving):
- Calories: 117 kcal
- Carbohydrates: 7g
- Net Carbs: 5g
- Protein: 3g
- Fat: 8g
- Saturated Fat: 6g
- Fiber: 2g
- Sugar: 4g
- Sodium: 41mg
5. Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 4 hours (including cooling time)
Method: Baking
Cuisine: American, Keto, Low-Carb
