Contact Us

Low-Carb Pumpkin Pie

Published October 21, 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-pumpkin-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-pumpkin-pie.jpg" } }, "headline":"Low-Carb Pumpkin Pie", "datePublished":"2019-10-21", "dateModified": "2019-10-21", "description":"Pumpkin pie is a seasonal classic—and our updated low-carb pumpkin pie recipe makes it easy to enjoy while staying keto-friendly. Plus, you can even upgrade with our homemade pumpkin spice blend!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/low-carb-pumpkin-pie.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Is Pumpkin a Low-Carb Food?", "acceptedAnswer": { "@type": "Answer", "text": "Like many types of squash, pumpkin is low in carbs, making it a good choice for people following a low-carb or keto diet. Whether you choose to open a can of pumpkin puree or make your own, cooked pumpkin has only 42 calories and 6 grams net carbs per half-cup serving. That makes it a great swap for higher-carb foods like sweet potatoes in many baked goods, soups, and stews." } }, { "@type": "Question", "name": "What Is Pumpkin Spice Made Of?", "acceptedAnswer": { "@type": "Answer", "text": "It’s just not fall without pumpkin spice! But this instant classic contains no actual pumpkin. Instead, it’s a warm spice blend made of several common baking spices: cinnamon, ginger, nutmeg, cloves, and sometimes allspice or ground coriander. It got its name because it’s the spice blend used most often in making pumpkin pie, so we associate the flavor with pumpkin." } }] } </script> <script type="application/ld+json"> { "@context": "https://schema.org/", "@type": "Recipe", "name": "Low-Carb Pumpkin Pie", "image": [ "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/low-carb-pumpkin-pie.jpg" ], "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "datePublished": "2019-10-21", "description": "Pumpkin pie is a seasonal classic—and our updated low-carb pumpkin pie recipe makes it easy to enjoy while staying keto-friendly. Plus, you can even upgrade with our homemade pumpkin spice blend!", "prepTime": "PT10M", "cookTime": "PT60M", "totalTime": "P70M", "keywords": "low carb pumpkin pie, low carb, pumpkin pie, pumpkin", "recipeYield": "8 servings", "recipeCategory": "Low Carb Dinner", "recipeCuisine": "American", "nutrition": { "@type": "NutritionInformation", "calories": "211 calories" }, "recipeIngredient": [ "2 cups almond flour", "3 egg yolks", "2 tablespoons butter, softened", "2 tablespoons heavy cream", "¼ teaspoon salt", "1 15-ounce can pure pumpkin puree (or 2 cups homemade)", "1 tablespoon erythritol", "½ teaspoon monk fruit sweetener", "2 teaspoons pumpkin pie spice", "3 eggs", "½ cup heavy cream", "¼ cup Greek yogurt", "½ teaspoon arrowroot powder" ], "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat oven to 350°F. Lightly grease a 9” pie pan." }, { "@type": "HowToStep", "text": "In a food processor, pulse all the crust ingredients until a soft dough forms, about 60 seconds in 10-second increments." }, { "@type": "HowToStep", "text": "Press dough into pie dish starting at the bottom and working up the sides." }, { "@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 bowl, beat together the eggs, pumpkin puree, erythritol, monk fruit, and pie spice with an electric mixer." }, { "@type": "HowToStep", "text": "Add heavy cream, Greek yogurt, and arrowroot. Mix until well combined." }, { "@type": "HowToStep", "text": "Pour filling into pie crust and bake for 30-40 minutes or until a toothpick inserted into the center of the pie comes out with just a bit of moist filling clinging to it. If the crust appears to be browning too quickly, cover the edges with foil." }, { "@type": "HowToStep", "text": "Allow pie to cool completely, slice, and serve!" } ] }, </script> <article itemscope itemtype="http://schema.org/Recipe"> <div> <ul> <li><a href="#section1">Is Pumpkin a Low-Carb Food?</a></li> <li><a href="#section2">What Is Pumpkin Spice Made Of?</a></li> <li><a href="#section3">Low-Carb Pumpkin Pie</a></li> </ul> </div> <section itemprop="description"> <p>Vibrant leaves, crisp breezes, and (of course!) pumpkin spice everything—autumn is finally here, and it’s time to celebrate! Give thanks for the fact that one tasty traditional fall dessert, pumpkin pie, is surprisingly keto-friendly. Our updated low-carb pumpkin pie recipe couldn’t be easier and takes less than an hour, start to finish. </p> <p>Just by swapping the traditional crust for a flavor-packed almond version and a few other tweaks, you’ll have a keto-friendly, festive way to end any seasonal meal. If you feel like going the extra mile in the kitchen, try making your own roasted pumpkin puree and pumpkin spice blend for a gourmet twist on this classic!</p> </section> <section id="section1"> <h2>Is Pumpkin a Low-Carb Food?</h2> <p>Like many types of squash, pumpkin is low in carbs, making it a good choice for people following a low-carb or keto diet. Whether you choose to open a can of pumpkin puree or make your own, cooked pumpkin has only 42 calories and 6 grams net carbs per half-cup serving. That makes it a great swap for higher-carb foods like sweet potatoes in many baked goods, soups, and stews.</p> <h3>Can I Make My Own Pumpkin Puree?</h3> <p>It’s easy to make pumpkin puree at home—and it’ll taste better than anything you get from a can!</p> <ol> <li>Preheat the oven to 350℉. Line a large baking sheet with foil.</li> <li>Prick a whole pie pumpkin several times with a knife to create steam vents. (Note: pie pumpkins are smaller in weight and size than jack-o-lantern pumpkins; their flavor and texture results in a better pie consistency.)</li> <li>Place the whole pumpkin on the prepared baking sheet and roast for 1 to 1.5 hours, depending on the size of the pumpkin. It’s finished when the pumpkin is very soft and yields easily when poked with a knife.</li> <li>Allow the pumpkin to cool completely, then cut open and remove the stringy interior and seeds.</li> <li>Use a large spoon to scoop the pumpkin flesh off the skin, then puree in a food processor or high-speed blender until smooth.</li> </ol> <p>Roasted pumpkin puree stores well in the fridge for up to 10 days or can be frozen for up to a year.</p> <p>Consider saving the seeds after roasting—you can make your own toasted pumpkin seeds.</p> <ol> <li>Preheat oven to 275℉ and line a rimmed baking sheet with parchment paper.</li> <li>Wash and pat dry pumpkin seeds.</li> <li>Spread in a single layer on prepared baking sheet and roast for 30-45 minutes, stirring every 15 minutes to toast evenly. The seeds are done when they are crisp and smell toasty.</li> </ol> <h3>How Many Carbs Are in Pumpkin Puree?</h3> <p>A half-cup serving of pumpkin puree contains 9.8 grams of carbohydrates, according to the USDA<sup><a target="_blank" href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342436/nutrients" rel="nofollow noreferrer">1</a></sup>. Of these, 3.5 grams are fiber, for a total of 6.3 grams of net carbs. While you won’t want to eat a whole pumpkin in a sitting, this low carb count makes everyone’s favorite fall squash keto-friendly.</p> </section> <section id="section2"> <h2>What Is Pumpkin Spice Made Of?</h2> <p>It’s just not fall without pumpkin spice! But this instant classic contains no actual pumpkin. Instead, it’s a warm spice blend made of several common baking spices: cinnamon, ginger, nutmeg, cloves, and sometimes allspice or ground coriander. It got its name because it’s the spice blend used most often in making pumpkin pie, so we associate the flavor with pumpkin.</p> <h3>Can I Make My Own Pumpkin Spice?</h3> <p>To make your own pumpkin pie spice at home, you’ll just need to mix a few spices:</p> <ul> <li>3 tablespoons ground cinnamon</li> <li>3 teaspoons ground ginger</li> <li>1½ teaspoons grated nutmeg</li> <li>1½ teaspoons ground allspice</li> <li>1 teaspoon ground cloves</li> <li>Optional: coriander to taste</li> </ul> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe" id="section3"> <h2 itemprop="name">Low-Carb Pumpkin Pie</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 1 hour</span> <span> <meta itemprop="recipeYield">Serves: 8</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">3 egg yolks</li> <li itemprop="recipeIngredient">2 tablespoons butter, softened</li> <li itemprop="recipeIngredient">2 tablespoons heavy cream</li> <li itemprop="recipeIngredient">¼ teaspoon salt</li> <p><i>Filling</i></p> <li itemprop="recipeIngredient">1 15-ounce can pure pumpkin puree (or 2 cups homemade)</li> <li itemprop="recipeIngredient">1 tablespoon erythritol </li> <li itemprop="recipeIngredient">½ teaspoon monk fruit sweetener</li> <li itemprop="recipeIngredient">2 teaspoons pumpkin pie spice</li> <li itemprop="recipeIngredient">3 eggs</li> <li itemprop="recipeIngredient">½ cup heavy cream</li> <li itemprop="recipeIngredient">¼ cup Greek yogurt</li> <li itemprop="recipeIngredient">½ teaspoon arrowroot powder</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, pulse all the crust ingredients until a soft dough forms, about 60 seconds in 10-second increments.</li> <li>Press dough into pie dish starting at the bottom and working up the sides.</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 bowl, beat together the eggs, pumpkin puree, erythritol, monk fruit, and pie spice with an electric mixer. </li> <li>Add heavy cream, Greek yogurt, and arrowroot. Mix until well combined.</li> <li>Pour filling into pie crust and bake for 30-40 minutes or until a toothpick inserted into the center of the pie comes out with just a bit of moist filling clinging to it. If the crust appears to be browning too quickly, cover the edges with foil.</li> <li>Allow pie to cool completely, slice, and serve!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

211


Amount Per Serving

Total Fat

15.4g

Sodium

136mg

Carbohydrate

10.6g

Sugar

6.6g

Dietary Fiber

1.8g

Protein

7.1g


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

211


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

15.4g

Sodium

136mg

Carbohydrate

10.6g

Sugar

6.6g

Dietary Fiber

1.8g

Protein

7.1g

Previous Post

Back to Diet

Next Post