Smooth and ultra creamy, this healthy pumpkin pie recipe does not taste healthy at all!
Homemade healthy pumpkin pie
Pumpkin pie is often considered a healthier choice than other popular holiday pies like pecan pie, apple pie, or chocolate cream pie.
However, many pumpkin pie recipes call for sweetened condensed milk, heavy cream, and a full cup of refined sugar.
In contrast, this healthier version is naturally sweetened and packed with the same spiced cinnamon pumpkin flavor as the classic holiday dessert.
Serve it for Thanksgiving or Christmas, and leave all of your guests speechless. This may just be the creamiest pumpkin pie you will ever taste.
You may also like this Crustless Pumpkin Pie
Pumpkin pie topping ideas
The healthy pumpkin pie is wonderful on its own.
But if you really want to take it to epic heights of deliciousness, top each slice with gooey vegan marshmallow fluff or homemade Coconut Whipped Cream.
Pumpkin pie plus whipped cream equals Thanksgiving in a dessert.
I can also vouch for the healthy pie topped with Coconut Ice Cream.
Healthy pumpkin pie recipe video
Above, watch the full step by step video.
Holiday healthy dessert ingredients
The filling calls for pumpkin, coconut milk, oats or flour, flax, unrefined sugar, spices, salt, and pure vanilla extract.
Pumpkin – Look for pumpkin puree as opposed to canned pumpkin pie mix. The latter already includes added sugar and spices.
Sometimes grocery stores run out of canned pumpkin puree during the holidays. If this happens, buy a sugar pumpkin or pie pumpkin and roast it at home.
Coconut milk – For the richest, thickest dairy free pumpkin pie, I recommend full fat canned coconut milk.
Lite coconut milk, skim milk, low calorie almond milk, or oat milk yield a thinner pie that is harder to slice. It still tastes delicious if you go with one of these substitutions.
Oats or flour – Try whole grain spelt flour, white flour, oat flour, all purpose gluten free flour, or almond flour. Coconut flour requires less, so feel free to experiment.
Rolled oats are a fantastic option with fiber, antioxidants, and other health benefits. Quick oats or instant oats can be substituted.
Steel cut oats will not thicken the pie and yield smooth results.
Flax egg – For an egg free vegan healthy pumpkin pie with no cholesterol, use ground flax. Non vegans can add one egg instead.
Spices – Cinnamon and pumpkin pie spice give flavor without extra fat and calories. If you cannot find pumpkin spice, replace it with additional cinnamon.
Or make homemade pumpkin pie spice. Combine 1/2 teaspoon ground cinnamon, 1/4 teaspoon each ground nutmeg and ground ginger, 1/8 teaspoon ground cloves, and optional 1/8 teaspoon ground allspice.
Refined sugar free pumpkin pie
My favorite refined sugar free options are coconut sugar and date sugar.
While they are more highly processed and lack the trace amount of nutrients present in unrefined sugars, traditional brown sugar or white sugar also work.
Use xylitol or a monk fruit erythritol blend for a pie with no sugar added.
I have not yet tried swapping the sugar for pure maple syrup or honey. If you try one of these options before I do, please let other readers and myself know how it goes.
Still craving pumpkin? Make a Pumpkin Spice Latte
Healthy pumpkin pie crust
You may use your own favorite pie crust recipe or a store bought crust.
I like the following homemade whole wheat pastry crust. Unlike many refrigerated or frozen crusts, this one is free of ingredients high in saturated fat like butter, lard, hydrogenated oil, and shortening.
Even though you are making a baked pumpkin pie, I recommend prebaking the crust first. This step ensures the finished crust will taste flaky and buttery, not soggy from the weight and moisture of the pumpkin.
- 1 1/2 cups all purpose or whole wheat pastry flour
- 1 teaspoon salt
- 1/3 cup sugar (or xylitol)
- 1/2 cup vegetable oil
- 2 to 4 tablespoons water
Preheat the oven to 200 degrees Fahrenheit. In a large mixing bowl, combine all dry ingredients. Add oil and stir. Add water as needed until it just sticks together but is not gummy. I normally need about 3 tablespoons. Press evenly into a well greased 9 inch pie pan. Put the crust into the preheated oven and immediately increase the temperature to 350 degrees Fahrenheit.
The bottom of the crust will rise, so either use pie weights during baking or just press the pie crust back down afterwards. Bake for 15 minutes. Let cool while you prepare the pumpkin pie filling.
Readers also love this holiday Vegan Pecan Pie
How to make healthy pumpkin pie
Begin by preparing your pie crust of choice. Set this crust aside.
Preheat the oven to 400 degrees Fahrenheit. If you are using rolled oats instead of flour, blend them in a food processor or blender until they reach a fine flour consistency.
Add all remaining filling ingredients, and either blend again or stir very well in a large mixing bowl with a spoon.
Once the filling is thick and completely smooth, carefully pour it into your prepared pumpkin pie crust. If needed, use a spatula to spread it evenly into the crust.
Place the pan on the center rack of the oven. Bake for 27 minutes. The texture should still look quite underdone when time is up.
Remove the pie from the oven and let cool. Once the pan is no longer hot to the touch, refrigerate it uncovered (or very loosely covered with paper towels) at least 5 hours or overnight.
During this cooling stage, the pumpkin pie will thicken considerably and set to an easily sliceable texture.
Store leftovers covered in the refrigerator for up to 5 days. While you can technically slice and freeze the pie, its texture will be nowhere near as creamy once thawed.
Serve to family and friends after a healthy holiday feast of stuffed butternut squash or lentil loaf, cranberry sauce, green beans, and Vegan Sweet Potato Casserole.
Healthy Pumpkin Pie
Ingredients
- 15 oz pumpkin puree
- 13.5 oz canned coconut milk
- 1/4 cup rolled oats or 3 tbsp flour of choice
- 2 tbsp ground flax or 1 egg (for flax free, try this Vegan Pumpkin Pie)
- 1/2 cup coconut sugar or brown sugar
- 2 tsp cinnamon
- 1 tsp pumpkin pie spice
- 1/2 tsp salt
- 1 tbsp pure vanilla extract
- 1 pie crust (or use the crust recipe included above)
Instructions
- Prepare your pie crust in a 9 inch pan, then set it aside. To make the healthy pumpkin pie recipe, preheat the oven to 400 F. If using oats, blend them first into a fine flour consistency, using a blender or food processor. Then stir or blend all pie ingredients together until smooth. Pour the pumpkin filling into the crust. Bake the pie for 27 minutes on the center rack of the oven. Its texture should still look underdone after this time. Let it cool, then refrigerate at least 5 hours uncovered for the pie to thicken and set.View Nutrition Facts
Video
Notes
More Healthy Holiday Desserts
Yum! Has anyone tried this with butternut squash yet?
What brand of vanilla extract do you like to use for your recipes? ( also peppermint extract as well)
Holy Moly!!! I looooove pumpkin pie….BUT I don’t really dig the ones I’ve tried…. But I know deep down that I love it >.< Can't wait to make this!!!
*Prepare to be amazed family*
This sounded great and very different than anything I’ve tried before, so last night I decided to go for it! Maybe it’s because I used lower-fat coconut milk, but after 27 minutes in the oven my pie was not even close to being done – it was still basically liquid. I ended up keeping it in the oven for about 45 minutes, and even then it was still very loose/liquidy texture…but I hoped for the best, noting that you said it needs 5 hours to set up in the fridge. This morning I pulled it out and thankfully it did firm up more, enough to be cut. Overall though I would describe the texture as very delicate, more like a pudding that goes into a pie shell. Maybe more oats or chia seed (which I used instead of flax) would help it bind a little better?
Anyway, I’m glad I tried the recipe and it’s great to be able to satisfy a pumpkin pie craving without feeling as guilty – no sweetened condensed milk in this one! Thanks Katie.
Same thing happened to me. I baked this last night and I used coconut cream instead because I can never find full fat coconut milk here. I thought it would make it set up even more, but no..super liquidy. I put mine back in for about another 10 minutes, but it didn’t change much. This morning, it is set up, but still very soft. I made it for a Thanksgiving eve potluck tonight, but I let the kids try it out first. They all loved it! I think the key is to keep in the fridge and just pull it out 10 minutes before serving (because the crust needs to thaw a bit I thought).
I’ve always been super close with my mom but the older I get the better friends we become. I couldn’t imagine it any other way 🙂 Unfortunately she doesn’t like pumpkin pie… but I bet she could learn to love a healthy version 😉
When you say “blend” do you mean mix or do you mean BLEND-as in process in a blender or food processor?
Actually blend.
Katie,
What kind of coconut milk do you use? Brand? I made this pie this week and it was good but it took a lot longer to bake. The crust was really easy and yummy. I may try the almond milk as suggested above.
I know she’s used Thai Kitchen Organic in the past. Be sure to use canned and full fat, not carton.
This looks soooo delicious & I can’t wait to make this! Can you recommend a substitute for the canola or veggie oil? Would coconut oil work? I LOVE all of your recipes!!
I would think it would work.
has anyone made this a crustless pie?? i’d like to make this next week without the pie crust because i can’t eat nuts/seeds. wondering if it would be a soupy mess if i tried to cut it without a crust holding it together?? i figure i could risk it and see what happens haha i might end up with pumpkin pie lava pie.
Why not make the crustless pumpkin pie recipe instead? 😉
Omg im blind or just blonde! Haha i just saw it. Yes, i will make that one then!!
I wonder if the crust really needs the sugar at all? Did you try it without?