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The Best Low-Carb Pecan Pie

Published October 28, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

low-carb-pecan-pie
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/low-carb-pecan-pie.jpg" } }, "headline":"The Best Low-Carb Pecan Pie", "datePublished":"2019-10-28", "dateModified": "2019-10-28", "description":"Classic pecan pie gets a low-carb update—and it couldn’t be easier to make! Upgraded with brown butter caramel and toasted pecans, you’ll love this low-carb pecan pie even more than the original.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/low-carb-pecan-pie.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Are Pecans a Low-Carb Food?", "acceptedAnswer": { "@type": "Answer", "text": "Pecans are one of the lowest-carb nuts around! With just 1.1 grams of net carbs in a one-ounce serving, they make a fantastic snack or ingredient when you’re on a low-carb diet. <br />A serving of pecans also contains 3 grams of protein and 20 grams of healthy monounsaturated fat, which may help you meet your macros for the day.<br />Pecans also boast plenty of vitamins and minerals, including vitamins A and E, magnesium, potassium, and zinc. And a study by the American Journal of Clinical Nutrition suggests that nuts like pecans may help reduce your risk of cardiovascular disease and help you lose weight." } }, { "@type": "Question", "name": "Can You Freeze Pecan Pie?", "acceptedAnswer": { "@type": "Answer", "text": "Unlike many pies, pecan pie freezes very well, even when fully baked. So if you’re concerned about time and counter space when prepping a big holiday meal, consider baking this low-carb pecan pie in advance. You’ll have one less thing to do on the big day—just pop the pie into the oven while you’re having dinner and you’ll have an impressive dessert to bring to the table in no time. <br />To freeze a pre-baked pecan pie, simply wrap it tightly in aluminum foil and then pop into a large zip-top freezer bag. Squeeze out the air, seal, and freeze for up to two months.<br />When you’re ready to eat, preheat the oven to 250⁰F, take the pie out of the bag, and pop it into the oven with the foil still on. Bake for 15 minutes, then remove the foil and finish baking for another 5-10 minutes or until the pie is heated through and the crust is golden.<br />Prefer your pie room temperature? Simply thaw it in the fridge overnight, then allow to come to room temperature on the counter during dinner. Dessert is served!" } }] } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "The Best Low-Carb Pecan Pie", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/low-carb-pecan-pie.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2019-10-28", "description": "Classic pecan pie gets a low-carb update—and it couldn’t be easier to make! Upgraded with brown butter caramel and toasted pecans, you’ll love this low-carb pecan pie even more than the original.", "prepTime": "PT30M", "cookTime": "PT60M", "totalTime": "P90M", "keywords": "low-carb pecan pie, low-carb, pecan pie, pecan, pie", "recipeYield": "12 servings", "recipeCategory": "Snack", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "517 calories" }, "recipeIngredient": [ "2 cups almond flour", "¾ cup toasted pecans", "¼ teaspoon salt", "3 tablespoons butter, melted", "3 tablespoons coconut oil", "1 egg", "¾ cup unsalted butter", "¾ cup granulated erythritol sweetener", "2 teaspoons powdered monk fruit sweetener", "1½ cups heavy cream", "1 teaspoon salt", "½ tablespoon vanilla extract", "½ teaspoon maple extract", "¼ teaspoon almond extract", "1 large egg (at room temperature)", "2½ cups pecans, divided (2 cups chopped coarsely + 1/2 cup halves for topping)" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat oven to 350°F. Lightly grease a 9” pie pan." }, { "@type": "HowToStep", "text": "In a food processor or coffee grinder, grind the pecans until they form a fine meal, about the texture of almond flour. Don’t over-process—they’ll turn into pecan butter." }, { "@type": "HowToStep", "text": "Using a food processor, pulse all the crust ingredients together until a soft dough forms, about 60 seconds in 10-second increments." }, { "@type": "HowToStep", "text": "Press dough into the prepared pie dish starting on the bottom and working up the sides." }, { "@type": "HowToStep", "text": "Use a fork to gently poke holes in the bottom of the crust to allow steam to escape." }, { "@type": "HowToStep", "text": "Bake for 10 minutes, then remove from the oven and allow to cool while you make the filling." }, { "@type": "HowToStep", "text": "In a large saucepan over medium-low heat, heat the butter, erythritol, and monk fruit sweetener for 3-5 minutes, stirring frequently, until dark golden brown." }, { "@type": "HowToStep", "text": "When golden, add the cream and salt, whisking to combine well. Be careful, as the mixture might bubble up." }, { "@type": "HowToStep", "text": "Adjust the heat so the caramel comes to a low simmer. Simmer for 15-20 minutes or until about the color of maple syrup and thick enough to coat the back of a spoon." }, { "@type": "HowToStep", "text": "Remove from the heat. Stir in the vanilla, maple, and almond extracts." }, { "@type": "HowToStep", "text": "Allow to cool for at least 10 minutes or until just barely warm to the touch." }, { "@type": "HowToStep", "text": "Once cooled, whisk the egg into the mixture." }, { "@type": "HowToStep", "text": "While the filling cools, toast 2 cups of chopped pecans in a large, dry skillet over medium heat, stirring constantly. When the nuts smell toasty, remove from the heat and spread evenly in the bottom of the prepared pie crust." }, { "@type": "HowToStep", "text": "Pour the cooled filling over the pecans. Top with pecan halves." }, { "@type": "HowToStep", "text": "Cover the edges of the pie crust with strips of foil molded carefully around the pie to prevent the crust from burning (it bakes quicker than the filling)." }, { "@type": "HowToStep", "text": "Bake for 45-50 minutes or until the top of the pie is dark brown and bubbly and the filling is set when you shake the pan slightly." }, { "@type": "HowToStep", "text": "Remove from the oven and cool completely before slicing. Serve and enjoy!" } ] }, </script> <article itemscope itemtype="http://schema.org/Recipe"> <div> <ul> <li><a href="#section1">Are Pecans a Low-Carb Food?</a></li> <li><a href="#section2">Can You Freeze Pecan Pie?</a></li> <li><a href="#section3">The Best Low-Carb Pecan Pie</a></li> </ul> </div> <section itemprop="description"> <p>Sweet, sticky, crunchy, and toasty, pecan pie combines tastes and textures to create an irresistible dessert experience. It’s a tasty temptation on many holiday tables—but thanks to all that sugar, it’s also totally off-limits if you’re sticking to a low-carb diet. </p> <p>Not anymore! By using some simple baking hacks and smart ingredient swaps, you can transform pecan pie from a forbidden holiday delight into a luscious treat you can enjoy guilt-free.</p> </section> <section id="section1"> <h2>Are Pecans a Low-Carb Food?</h2> <p>Pecans are one of the <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-nuts-for-keto" rel="noreferrer">lowest-carb nuts</a> around! With just 1.1 grams of net carbs in a one-ounce serving, they make a fantastic snack or ingredient when you’re on a low-carb diet. </p> <p>A serving of pecans also contains 3 grams of protein and 20 grams of healthy monounsaturated fat, which may help you meet your <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">macros</a> for the day.</p> <p>Pecans also boast plenty of vitamins and minerals, including vitamins A and E, magnesium, potassium, and zinc.<sup><a target="_blank" href="https://ilovepecans.org/nutrition-in-a-nutshell/" rel="nofollow noreferrer">1</a></sup> And a study by the American Journal of Clinical Nutrition suggests that nuts like pecans may help reduce your risk of cardiovascular disease and help you lose weight.<sup><a target="_blank" href="https://academic.oup.com/ajcn/article/78/3/647S/4690007" rel="nofollow noreferrer">2</a></sup> </p> <h3>How Many Carbs Are in Pecan Pie?</h3> <p>Although pecans themselves are very low in carbs, pecan pie is another story entirely. Traditionally made with a heavy, sticky base of corn syrup, sugar, and a crust of butter and flour, pecan pie packs in up to 64 grams of carbs per slice!<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/nutrients" rel="nofollow noreferrer">3</a></sup></p> <p>By swapping out all that sugar for healthier alternatives and whipping up a delicious nut-based crust to double down on flavor while reducing carbs, it’s possible to create a more keto-friendly pecan pie that has all the taste and texture of the original and then some. </p> <h3>Tips for Making Low-Carb Pecan Pie</h3> <p>Pecans pack in a lot of flavor. But a few easy tips will help you make the most of your baking and really get your guests to go nuts at dessert. Follow these tips and achieving dessert success will be easy as pie:</p> <ul> <li>Toast your pecans in a large, dry skillet over medium heat before adding to the pie. Stir or shake the skillet continuously to prevent burning and remove from the heat the instant you start to smell toasty nuts. (See step 7 in the recipe below.)</li> <li>Prepare all your ingredients in advance so that you don’t have to stop after browning the butter. If you do, it’ll solidify slightly and change the texture.</li> <li>Bring your eggs to room temperature before baking for the best texture in the final pie.</li> <li>Allow the brown butter caramel to cool slightly before adding to the eggs.</li> <li>Let the pie cool to room temperature or just slightly warm before cutting to allow the filling to firm up.</li> </ul> </section> <section id="section2"> <h2>Can You Freeze Pecan Pie?</h2> <p>Unlike many pies, pecan pie freezes very well, even when fully baked. So if you’re concerned about time and counter space when prepping a big holiday meal, consider baking this low-carb pecan pie in advance. You’ll have one less thing to do on the big day—just pop the pie into the oven while you’re having dinner and you’ll have an impressive dessert to bring to the table in no time. </p> <p>To freeze a pre-baked pecan pie, simply wrap it tightly in aluminum foil and then pop into a large zip-top freezer bag. Squeeze out the air, seal, and freeze for up to two months.</p> <p>When you’re ready to eat, preheat the oven to 250⁰F, take the pie out of the bag, and pop it into the oven with the foil still on. Bake for 15 minutes, then remove the foil and finish baking for another 5-10 minutes or until the pie is heated through and the crust is golden.</p> <p>Prefer your pie room temperature? Simply thaw it in the fridge overnight, then allow to come to room temperature on the counter during dinner. Dessert is served!</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe" id="section3"> <h2 itemprop="name">The Best Low-Carb Pecan Pie</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 30 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 1 hour</span> <span> <meta itemprop="recipeYield">Serves: 12</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <p><i>Crust</i></p> <li itemprop="recipeIngredient">2 cups almond flour</li> <li itemprop="recipeIngredient">¾ cup toasted pecans</li> <li itemprop="recipeIngredient">¼ teaspoon salt</li> <li itemprop="recipeIngredient">3 tablespoons butter, melted</li> <li itemprop="recipeIngredient">3 tablespoons coconut oil</li> <li itemprop="recipeIngredient">1 egg</li> <p><i>Filling</i></p> <li itemprop="recipeIngredient">¾ cup unsalted butter</li> <li itemprop="recipeIngredient">¾ cup granulated erythritol sweetener </li> <li itemprop="recipeIngredient">2 teaspoons powdered monk fruit sweetener</li> <li itemprop="recipeIngredient">1½ cups heavy cream</li> <li itemprop="recipeIngredient">1 teaspoon salt</li> <li itemprop="recipeIngredient">½ tablespoon vanilla extract</li> <li itemprop="recipeIngredient">½ teaspoon maple extract</li> <li itemprop="recipeIngredient">¼ teaspoon almond extract</li> <li itemprop="recipeIngredient">1 large egg (at room temperature)</li> <li itemprop="recipeIngredient">2½ cups pecans, divided (2 cups chopped coarsely + 1/2 cup halves for topping)</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <p><i>Make the Crust:</i></p> <li>Preheat oven to 350°F. Lightly grease a 9” pie pan.</li> <li>In a food processor or coffee grinder, grind the pecans until they form a fine meal, about the texture of almond flour. Don’t over-process—they’ll turn into pecan butter.</li> <li>Using a food processor, pulse all the crust ingredients together until a soft dough forms, about 60 seconds in 10-second increments.</li> <li>Press dough into the prepared pie dish starting on the bottom and working up the sides.</li> <li>Use a fork to gently poke holes in the bottom of the crust to allow steam to escape.</li> <li>Bake for 10 minutes, then remove from the oven and allow to cool while you make the filling.</li> <p><i>Make the Filling:</i></p> <li>In a large saucepan over medium-low heat, heat the butter, erythritol, and monk fruit sweetener for 3-5 minutes, stirring frequently, until dark golden brown.</li> <li>When golden, add the cream and salt, whisking to combine well. Be careful, as the mixture might bubble up. </li> <li>Adjust the heat so the caramel comes to a low simmer. Simmer for 15-20 minutes or until about the color of maple syrup and thick enough to coat the back of a spoon. </li> <li>Remove from the heat. Stir in the vanilla, maple, and almond extracts.</li> <li>Allow to cool for at least 10 minutes or until just barely warm to the touch.</li> <li>Once cooled, whisk the egg into the mixture.</li> <p><i>Assemble the Pie:</i></p> <li>While the filling cools, toast 2 cups of chopped pecans in a large, dry skillet over medium heat, stirring constantly. When the nuts smell toasty, remove from the heat and spread evenly in the bottom of the prepared pie crust.</li> <li>Pour the cooled filling over the pecans. Top with pecan halves.</li> <li>Cover the edges of the pie crust with strips of foil molded carefully around the pie to prevent the crust from burning (it bakes quicker than the filling).</li> <li>Bake for 45-50 minutes or until the top of the pie is dark brown and bubbly and the filling is set when you shake the pan slightly.</li> <li>Remove from the oven and cool completely before slicing. Serve and enjoy!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

517


Amount Per Serving

Total Fat

53.9 g

Sodium

299 mg

Carbohydrate

7.3 g

Sugar

1.4 g

Dietary Fiber

4.3 g

Protein

6.4 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

517


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

53.9 g

Sodium

299 mg

Carbohydrate

7.3 g

Sugar

1.4 g

Dietary Fiber

4.3 g

Protein

6.4 g

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