Healthy Pumpkin Pie

This easy healthy pumpkin pie is a slimmed-down version of the classic recipe using less sugar and evaporated skim milk. It’s the perfect addition to your Thanksgiving table topped with whipped cream, and can easily be made gluten-free too!

One of my favorite parts of Thanksgiving is dessert, and pumpkin pie is such a seasonal comfort food! I’m always looking for healthier options for the holidays, so opting for a homemade version of pumpkin pie allows for lightening up a classic with reduced sugar and lower-fat ingredients!

This low calorie pumpkin pie recipe is so tasty with a flaky crust and warm notes of cinnamon, ginger, and nutmeg. Brown sugar adds sweetness and using canned pumpkin puree and premade pie crust are time-savers. It’s so easy to stir these simple ingredients together and have dessert in the oven in under 20 minutes.

Most traditional pumpkin pie recipes clock in at over 300 calories a slice, but this low-fat pumpkin pie recipe has half the calories, which means you can enjoy your favorite fall dessert without guilt! It really is the best healthy pumpkin pie recipe ever!

🥧 Is Pumpkin Pie Healthy?

Most of the ingredients in a pumpkin pie are actually healthy on their own. What makes pumpkin pie less healthy is the added sugar, cream or sweetened condensed milk, and the pie crust. This low-sugar pumpkin pie recipe is a lightened-up version with lower calories and fat that doesn’t compromise flavor.

To make this healthier pumpkin pie recipe, I reduced the amount of sugar, and used pumpkin puree instead of sweetened pie filling, skim evaporated milk, and egg whites. Using an organic or gluten-free pie crust will also reduce the amount of processed ingredients and hydrogenated fats found in many bakery-made pies.

👩‍🍳 Why You’ll Love This Healthy Pumpkin Pie Recipe

• Lower Sugar: This recipe is lower-sugar than traditional pumpkin pie without compromising flavor or texture. The spices make it taste just like classic pumpkin pie, but there is no sweetened condensed milk, regular white sugar, or artificial sweeteners.
• Easy to Make Gluten-Free: Make this healthy pumpkin dessert with a gluten-free crust, such as an almond flour crust, and you’ll be ready to serve up an allergen-friendly treat in no time.
• Perfect for Beginner Bakers: The pumpkin filling mixes together quickly and this recipe uses premade pie crust dough for a beginner-friendly pie. No special equipment or electric mixer is needed. This is a great recipe for younger bakers who are just learning too! Use a pie crust already in the foil pan to keep this recipe the simplest.
• Holiday-Ready: Pie always feels festive, and this lighter pumpkin pie is no different! Pumpkin is a staple ingredient for the holiday season and fall gatherings, but don’t be limited to serving this in just one season! The pumpkin flavors and warm spices blend well with so many meals, I hope you’ll enjoy this recipe all year round. 

🥘 Ingredients

You’ll need just a few wholesome ingredients to make this light pumpkin pie. For the full list of ingredients and nutrition info, see the recipe card below.

• Frozen Pie Crust: This healthy easy pumpkin pie uses store-bought frozen pie crust, which saves time and gets this dessert on the table quickly! If you don’t own a pie pan, be sure to select a crust that comes in a foil pan instead of a sheet-style premade crust.
• Pure Pumpkin Puree: Canned pumpkin is available in most grocery stores in the baking aisle and gives this recipe both its stunning color and festive flavor. I prefer using an organic pumpkin puree in this recipe for healthy pumpkin pie, because it really does have the best flavor!
• Brown Sugar: Dark brown sugar has a molasses sweetness that blends well with the pumpkin puree to give this recipe the best pumpkin pie taste.
• Eggs: One whole egg and two egg whites help to thicken the pie filling and using the egg whites helps reduce the overall cholesterol and calories.
• Evaporated Skim Milk: This ingredient can also be found canned in the baking section of your local grocery store. Using skim instead of regular evaporated milk, heavy cream, or sweetened condensed milk, helps keep this recipe lighter and lower calorie but still gives the filling creaminess.
• Orange Zest: Finely grated orange zest adds a light citrus flavor and balances out the other spices.
• Vanilla Extract: High-quality, pure vanilla extract works best.
• Cinnamon: A fall staple for baked goods, cinnamon adds warmth.
• Ginger: Ground ginger is easy to find and use and delivers lots of spicy flavor that’s delicious with pumpkin. I don’t recommend fresh ginger as it won’t “melt” into the healthy pumpkin pie filling along with the other ingredients as well.
• Nutmeg: Sweet notes of nutmeg are warm and comforting.
• Salt: Balances the sweetness and spice in this healthy homemade pumpkin pie.

🍲 Ingredient Substitutions

• Homemade Pie Dough: This recipe can be made with any flaky homemade pie crust recipe! The healthy canned pumpkin pie filling fits perfectly in a 9-inch pie pan.
• Sugar: Instead of brown sugar, feel free to make this healthier version of pumpkin pie with maple syrup or even regular sugar instead!
• Fresh Pumpkin: You can roast a whole pumpkin and make your own pumpkin puree to use in place of the canned pumpkin. I recommend roasting your pumpkin the day before you make this recipe so you have time to cool and puree the pumpkin.
• Pumpkin Pie Spice: Use pumpkin pie spice or a pumpkin spice blend in place of the cinnamon, ginger, and nutmeg.

🔪 How To Make Healthy Pumpkin Pie

Here’s how to make this healthy pumpkin pie recipe:

Preheat Oven And Mix Filling: Move the rack to the lowest position in your oven and preheat the oven to 425° F. In a large mixing bowl, stir together all ingredients except the pumpkin. Using a whisk, mix in the pumpkin puree and continue whisking until smooth. You can also combine the ingredients using a food processor.

Prepare Pie Crust: If your pie crust is in a sheet, place it in a 9-inch pie pan and trim the edges.

Add Pie Filling: Pour all of the pie filling into the pie shell.

Bake The Pie: Bake the pie for 10 minutes at 425° F, then with the pie still in the oven, reduce the temperature to 350° F and bake for an additional 50 minutes, or until a knife inserted in the middle comes out clean. Cool the pie on a wire rack until it reaches room temperature. 

Whip The Cream: Beat the heavy cream with a hand mixer at high speed until medium peaks form. If desired, serve each low cal pumpkin pie slice with 1 tablespoon of whipped cream. 

💭 Expert Tips

• Use Pumpkin Puree: This healthy Thanksgiving pie uses pumpkin puree, not pumpkin pie filling. Pie filling contains added sugar and spices and will not only alter the texture of this recipe but will add sugar and calories. Pumpkin puree and pumpkin pie filling are usually stocked on the same shelf, so be sure to select the pure pumpkin.
• Move Oven Rack to the Lowest Position: For best results, position your oven rack in the lowest place. This will keep a good distance between the pie and the heating element of the oven, producing a pie that sets up perfectly but doesn’t over-brown or burn on top.
• Use Pie Crust at Room Temperature: Defrost your pie crust according to the package instructions and then allow it to reach room temperature before using.
• Wrap Pie Crust In Foil If Needed: During the last 15 minutes of baking, if you notice the pie crust becoming brown, remove the pie from the oven, carefully wrap the edges with aluminum foil, and then continue baking.

📖 Variations

You can customize this recipe in so many different ways! Here are some of our favorite variations:

• Cinnamon Whipped Cream: Add ¼ teaspoon of cinnamon to the whipped cream before whipping for extra cinnamon flavor.
• Lower Calorie / Healthy Pie Crust For Pumpkin Pie: For a reduced-calorie pie crust, roll a sheet of pie crust out thinner by dusting your work surface with all-purpose flour and using a rolling pin. For a 9-inch pie dish, roll the crust to approximately 10 ½ inches, then transfer it to the pie plate and cut off the extra crust. The thinner crust and removal of some of the dough will reduce the overall calories.
• Less Sugar: Reduce the brown sugar to ½ cup for an even lighter pumpkin pie. Or make a coconut sugar pumpkin pie by replacing all of the sugar with coconut sugar for a lower glycemic option.
• Coconut Pumpkin Pie: Use 12 ounces of coconut milk in place of the evaporated milk and finish the pie by topping each slice with unsweetened coconut flakes.
• White Chocolate: Make white chocolate curls using your favorite bar of white chocolate and a grater or vegetable peeler. Add chocolate curls to the top of each dollop of whipped cream.

🍽 Serving Suggestions

I love finishing this pie with a dusting of cinnamon, a sprinkle of powdered sugar, or serving it with a scoop of ice cream or fresh whipped cream. Whip cream with a hand mixer until medium peaks form and then serve each piece with a tablespoon of the cream. The pie has plenty of added sweetness, so you can keep this a lighter dessert by not adding sugar to your whipped cream.

Pies are a beautiful centerpiece for holidays and parties and one of the best ways to decorate your table. If you’re having a larger gathering, you could serve this low-fat pumpkin pie as part of a large pie display alongside this cherry pie with frozen cherries, mini apple pies with puff pastry, or pecan pie.

🙌 Dietary Adaptions

• Vegan: To make a vegan pumpkin pie recipe, use an egg substitute, coconut sugar, coconut milk or almond milk, and a vegan pie crust. See the egg replacement FAQ for recommended options for pie.
• Gluten-Free: To make gluten-free pumpkin pie, use a store-bought or homemade gluten-free pie crust.
• Sugar Free Pumpkin Pie: Make this pumpkin pie with less sugar or zero sugar by replacing the sugar with a sugar free alternative like powdered monk fruit or stevia suitable for baking.

🫙 Storage Directions

• Storing: Leftovers keep in an airtight container in the refrigerator for up to 4 days. This heart healthy pumpkin pie will keep the best if you wrap the pie pan in plastic wrap before placing it in the container.
• Freezing: Freeze pie in a freezer-safe container for up to 3 months. Wrap the pie tightly in plastic wrap and then foil before placing it in a zip-top bag or container. Freezing may change the texture of the pie filling.

❓Recipe FAQs

🎃 More Healthy Pumpkin Recipes!

• Healthy Pumpkin Brownies
• Vegan Pumpkin Bread
• Pumpkin Apple Pie
• Pumpkin Greek Yogurt Parfait
• Healthy Pumpkin Desserts
• Gluten-Free Pumpkin Bread
• Healthy Pumpkin Smoothie
• Pumpkin and Sweet Potato Soup

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5 from 15 votes

Healthy Pumpkin Pie

This easy healthy pumpkin pie is a slimmed-down version of the classic recipe using less sugar and evaporated skim milk. It’s the perfect addition to your Thanksgiving table topped with whipped cream, and can easily be made gluten-free too!

Prep Time20 minutes mins

Cook Time1 hour hr

Total Time1 hour hr 20 minutes mins

Course: Dessert

Cuisine: American

Diet: Vegetarian

Servings: 12 servings

Calories: 162kcal

Author: Anjali Shah

Ingredients

For the Pie

• ▢ ¾ cup dark brown sugar packed
• ▢ 1 large egg
• ▢ 2 large egg whites
• ▢ 12 oz evaporated skim milk 1 can
• ▢ ¼ tsp finely grated orange zest
• ▢ 1 tsp vanilla extract
• ▢ 1 tsp ground cinnamon
• ▢ 1 tsp ground ginger
• ▢ ¼ tsp ground nutmeg
• ▢ ¼ tsp salt
• ▢ 15 oz pumpkin puree 1 can
• ▢ 1 frozen pie crust thawed to room temperature

For the Topping

• ▢ ¼ cup whipping cream

US Customary – Metric

Shop Ingredients on Jupiter

Equipment

• ▢
  Pie Baking Plate
• ▢
  Mixing Bowls
• ▢
  Silicone Spatula
• ▢
  Whisk
• ▢
  High Speed Mixer
• ▢
  Gluten-Free Pie Crust to make this recipe gluten-free

Instructions

• ▢
  Position oven rack to lowest position. Preheat oven to 425° F.
• ▢
  Combine all ingredients except pumpkin in a large bowl, stirring with a whisk. Add pumpkin, and continue stirring until smooth.
• ▢
  If your pie crust is in a sheet, place it in a 9-inch pie pan and trim the edges.
• ▢
  Pour pumpkin mixture into the crust.
• ▢
  Bake for 10 minutes at 425° F, then reduce oven temperature to 350° F (do not remove pie from oven); bake an additional 50 minutes, or until a knife inserted in the middle comes out clean. Cool completely on wire rack. To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Serve with pie (1 Tbsp per slice).

Notes

Storage Directions

• Storing: Leftovers keep in an airtight container in the refrigerator for up to 4 days.  The pie will keep the best if you wrap the pie pan in plastic wrap before placing it in the container. 
• Freezing: Freeze pie in a freezer-safe container for up to 3 months.  Wrap the pie tightly in plastic wrap and then foil before placing it in a zip-top bag or container. Freezing may change the texture of the pie filling.

Recipe Card Notes 

• Vegan: To make vegan pumpkin pie, use an egg substitute, coconut sugar, coconut milk or almond milk, and a vegan pie crust.  See the egg replacement FAQ for recommended options for pie.
• Gluten-Free: To make gluten-free pumpkin pie, use a store-bought or homemade gluten-free pie crust.
• For a reduced-calorie pie crust, roll a sheet of pie crust out thinner on a floured surface using a rolling pin.  For a 9-inch pie dish, roll the crust to approximately 10 ½ inches, then transfer it to the pie dish and cut off the extra crust.  The thinner crust and removal of some of the dough will reduce the overall calories.
• Reduce the brown sugar to ½ cup for an even lighter pumpkin pie.

Note: If you use just 1/2 cup of packed brown sugar (instead of 3/4 cup) you reduce the calories and sugar even further. Nutritional info for one slice would be: 145 calories, 25.3g carbs, 13.9g sugar, and the same fat, sat fat, cholesterol and sodium, fiber and protein as the original.

Nutrition

Serving: 1slice | Calories: 162kcal | Carbohydrates: 31.4g | Protein: 4.5g | Fat: 4.6g | Saturated Fat: 1.2g | Cholesterol: 15.5mg | Sodium: 207.5mg | Potassium: 141.7mg | Fiber: 1.5g | Sugar: 18.4g

Anjali Shah