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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Healthy Pumpkin Pie (Low Calorie, Gluten Free)

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

healthy pumpkin pie, low calorie, gluten free option - slice of pumpkin pie cut and served on a white plate, top view

Pumpkin pie gets a healthy make over this holiday season! This low calorie, healthy pumpkin pie is so tasty, you will never guess that this is a skinny and lightened up version. It’s easy to make, has only 20 minutes of prep time, but will be a star at your Thanksgiving table.

One of my favorite parts about Thanksgiving is dessert – and it’s hard to keep from devouring a whole slice of pie (or more than one slice!). Which is why, I’m always looking for healthier holiday dessert recipes that taste just like the original but are lower in calories or lightened up.

Most pumpkin pies clock in at over 300 calories a slice, and that’s assuming the pie is cut into 12 pieces (the calorie count goes way up if you have an 8-slice pie!) But this pie has only half the calories and is lower in fat than the traditional version, which means you can enjoy your favorite fall dessert without the guilt!

healthy pumpkin pie, low calorie, gluten free option - slice of pumpkin pie cut and served on a white plate

Kitchen Tools and Equipment You’ll Need to Make Healthy Pumpkin Pie

Ingredients to make healthy pumpkin pie

How to make Healthy Pumpkin Pie – step by step

Step 1: Position oven rack to lowest position. Preheat oven to 425° F.

Step 2: Combine all ingredients except pumpkin in a large bowl, stirring with a whisk. Add pumpkin, and continue stirring until smooth.

pumpkin puree in a glass bowl
Smooth pumpkin puree

Step 3: To prepare crust, dust a large cutting board or flat surface with flour. Roll out a room-temperature pie crust sheet until it spreads to a little less than 12 1/2 inches in diameter. Place into a 9-inch pie dish, cutting off excess dough that hangs over side (this will get rid of about 20 percent of the dough, saving you a ton of calories!).

Step 4: Pour pumpkin mixture into the crust.

pumpkin mixture in the unbaked pie crust

Step 5: 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 cream (1 Tbsp per slice).

healthy pumpkin pie, low calorie, gluten free option - fresh out of the oven

What makes this a healthy pumpkin pie recipe?

Most of the ingredients in a pumpkin pie are actually healthy. What makes pumpkin pie less than healthy is the added sugar, cream or evaporated milk, and the pie crust. These ingredients increase the calories and fat. Here are some of the healthy swaps I made to lighten up this recipe but keep all of the decadence of the traditional version!

  • Less sugar: By reducing the sugar, in both the pumpkin pie filling, and eliminating the sugar in the whipped topping I was able to reduce the calories per slice in this healthy pumpkin pie. There’s enough sweetness in the pie filling that there’s no need for more sugar in the whipped topping.
  • Pumpkin Puree (instead of pumpkin pie filling): Canned pumpkin puree is actually really good for you – it’s rich in Vitamin A, antioxidants, fiber, Vitamin C and potassium. The key is to get pumpkin puree instead of pumpkin pie filling!
  • Skim Evaporated Milk: Most pumpkin pie recipes use whole evaporated milk. But I was able to get the same creamy texture of the filling by using skim evaporated milk, cutting fat and calories from this dessert.
  • Less Eggs Yolks: I used 1 whole egg and 2 egg whites instead of the typical 2 whole eggs. By eliminating an egg yolk I was able to reduce the overall cholesterol and calorie count. For the whipped topping I didn’t include any added sugar.
  • An organic or gluten-free crust: This helps to eliminate the amount of processed ingredients or hydrogenated fats you might find in other prepared pie crusts at the grocery store!

Will the kids enjoy this healthy pumpkin pie? 

I don’t know about your kids, but my kids’ favorite part of Thanksgiving is dessert. They love pumpkin pie, and this version will not disappoint your kids, especially when you add a heap of whipped cream on top.

What is a substitute for eggs in pumpkin pie?

In a pumpkin pie the use of eggs acts as a thickening component. If you have an egg allergy or you’re unable to use eggs in baking there are a few substitutes you can make. For pumpkin pie, since the egg is used to thicken and add richness to the batter, I’d recommend using a starch as a substitute. Xanthan gum, potato starch, arrowroot, cornstarch, kudzu, and agar are all thickening agents you can use. As far as ratios, they differ based on the substitution you use. For each egg called for in a recipe:

  • Xanthan Gum: Substitute 1/4 teaspoon xanthan gum dissolved in 1/4 cup water.
  • Arrowroot: use 2 tablespoons for mixed with 3 tablespoons water.
  • Cornstarch: use 2 tablespoons for mixed with 3 tablespoons water.
  • Potato Starch: use 2 tablespoons for mixed with 3 tablespoons water.
  • Kudzu: 1-2 tablespoons kudzu root dissolved in an equal amount of cold water.
  • Agar: 1 tablespoon agar agar flakes (or 1 teaspoon agar powder) soaked for 10 minutes in 1/4 cup hot water and blended until smooth. 
healthy pumpkin pie, low calorie, gluten free option - slice of pumpkin pie cut and served on a white plate, top view

How do you know when pumpkin pie is ready?

One way to know if your pumpkin pie is ready to eat is the jiggle test. Gently shake the pie. If it doesn’t jiggle in the center the pie is done.  Another test you can do is insert a knife in the center. If it comes out clean the pie is done.

How to serve Healthy Pumpkin Pie

The best way to serve pumpkin pie is with whipped cream of course! I like to sprinkle a little pumpkin pie spice or cinnamon on top of mine too!

To make the whipped topping, all you need to do is pour the chilled heavy whipping cream in a bowl. I find it also helps to chill the bowl before whipping. I prefer to use a hand mixer for whipping cream — and using a hand mixer I recommend whipping the cream on medium-high speed until medium peaks form. Serve immediately, or refrigerate in a sealed container for up to 24 hours.

Top tips for making healthy pumpkin pie

  • Use an organic prepared pie crust like this one from Wholly Wholesome (also available at Whole Foods), or a Gluten-Free Pie Crust Mix to save time. When it comes to Thanksgiving, it’s always a good idea to save some time where you can. 
  • If you have the time roasting your own pumpkin and making a puree provides enhanced pumpkin flavor. You’ll need to roast the pumpkin the night before you plan to make this pie.
  • If you choose to use canned pumpkin puree look for an organic brand, and make sure it’s not “pumpkin pie filling”.
  • To make this pumpkin pie even healthier you can reduce the sugar — moving from 3/4 cup to 1/2 cup reduces the amount of sugar by 5g per slice!
  • Another way to lighten this recipe up is by allowing the pie crust to thaw and then rolling it out to make a thinner crust. You’ll need to use a pie crust that comes in a sheet rather than in the pie plate to make this work.
  • Make sure to cook the pumpkin pie at 425 F for the first 10 minutes. Don’t forget to reduce the heat to 350 F for the remaining 50 minutes
  • Leftovers can be stored covered in the fridge for up to 4 days, and eaten hot or cold.
  • Pumpkin pies can be frozen, though they may lose some texture – wrap tightly in plastic wrap and foil and place in a freezer bag.

Be sure to check out these other healthy dessert recipes!

If you have tried this healthy pumpkin pie recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

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Healthy Pumpkin Pie

This healthy pumpkin pie is delicious, 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.
Prep Time20 mins
Cook Time1 hr
Total Time1 hr 20 mins
Course: Dessert
Cuisine: American
Servings: 12 servings
Calories: 162kcal
Author: Anjali Shah

Ingredients

For the pie

  • 3/4 cup dark brown sugar packed
  • 1 large egg
  • 2 large egg whites
  • 12 oz evaporated skim milk 1 can
  • 1/4 tsp finely grated orange zest
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp salt
  • 15 oz pumpkin puree 1 can
  • 1 frozen pie crust thawed to room temperature

For the topping

  • 1/4 cup whipping cream

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.
  • To prepare crust, dust a large cutting board or flat surface with flour. Roll out a room-temperature pie crust sheet until it spreads to a little less than 12 1/2 inches in diameter. Place into a 9-inch pie dish, cutting off excess dough that hangs over side (this will get rid of about 20 percent of the dough, saving you a ton of calories!).
  • 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

Top tips for making healthy pumpkin pie
  • Use an organic prepared pie crust like this one from Wholly Wholesome (also available at Whole Foods), or a Gluten-Free Pie Crust Mix to save time. When it comes to Thanksgiving, it’s always a good idea to save some time where you can. 
  • If you have the time roasting your own pumpkin and making a puree provides enhanced pumpkin flavor. You’ll need to roast the pumpkin the night before you plan to make this pie.
  • If you choose to use canned pumpkin puree look for an organic brand, and make sure it’s not “pumpkin pie filling”.
  • To make this pumpkin pie even healthier you can reduce the sugar — moving from 3/4 cup to 1/2 cup reduces the amount of sugar by 5g per slice!
  • Another way to lighten this recipe up is by allowing the pie crust to thaw and then rolling it out to make a thinner crust. You’ll need to use a pie crust that comes in a sheet rather than in the pie plate to make this work.
  • Make sure to cook the pumpkin pie at 425 F for the first 10 minutes. Don’t forget to reduce the heat to 350 F for the remaining 50 minutes
  • Leftovers can be stored covered in the fridge for up to 4 days, and eaten hot or cold.
  • Pumpkin pies can be frozen, though they may lose some texture – wrap tightly in plastic wrap and foil and place in a freezer bag.
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

    Posted In…

    Dessert ·

    Indulge your sweet tooth with some of my lightened-up treats. From gluten-free brownies to fruity crumbles, there’s something for everyone. Be sure to check out holiday favorites like my healthy pumpkin pie!

    14 responses to “Healthy Pumpkin Pie (Low Calorie, Gluten Free)”

    1. I love pumpkin in so many forms, but I think I have never tried pumpkin pie. Looks so delicious, I have one pumpkin left at home, maybe I’ll try to make one.

      • Hi Mindie – you can definitely use a sugar substitute in this recipe – it should be a 1:1 replacement for the amount of sugar. Hope that helps!

    2. Thanks for this recipe, Anjali! I made it for my family last night and it turned out great! We did not have dark brown sugar at home but I found a way to improvise (per Google): one cup white sugar and one tsp molasses does the trick. I hope you and your family had a happy holidays and go Bears!

      • No problem at all Helen!! I’m so glad you and your family loved this recipe! 🙂 Hope you had a great holiday as well – happy new year and go Bears!

    3. Thank you so much for this amazing looking recipe! I love healthy recipes and I will look forward to trying it out and sharing it with my followers at TianaGustafson.com. As Arnold says “I’ll be back” 🙂 Thanks again!

    4. OMG!!!!!!!! I CANNOT WAIT TO TRY THIS!!!! Thank you for posting such a great and healthy recipe! I love that you even gave tips on getting rid of the extra dough! Seriously you are AMAZING and your recipes are always delicious and the best!!!!!

      • Awww thank you so much Eisha!! You are so sweet 🙂 I can’t wait for you to try this recipe too! You’ll have to let me know how it turns out!

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