Introduction to Keto Pumpkin Pie
There is no dish more symbolic of the holiday season in America than Pumpkin Pie. It’s such a traditional that Thanksgiving wouldn’t be the same without it. Enjoying Thanksgiving on a diet is always a challenge, luckily you have us to try and make it a bit easier. Give this incredible Keto Pumpkin Pie recipe a try this year and no one will believe that they’re eating healthy pumpkin pie. It’s that good!
History of Pumpkin Pie
As you might have guessed, pumpkin pie has rich traditions in American and English history. It is believed that pumpkin pie was already a very popular dish before the English settled in America. What may have been the signature moment that earned pumpkin pie its place at our Thanksgiving table is the fact that a small town in Connecticut actually postponed the holiday because they were short on ingredients for this signature pie.
How Many Carbs are in Pumpkin Pie?
Pumpkin Pie made in the traditional way is a very high carb dish, just like most desserts you’re familiar with. A slice of pumpkin pie will generally be around 50g of carbs, with a good portion of those being from the added sugar. Our keto pumpkin pie cuts that all the way down to just 6g of net carbs per slice. We do this by replacing the sugar with a keto-friendly alternative, as well as using our signature keto pie crust recipe to replace the grain-based pie crust typically used. What you’re left with is a keto pumpkin pie that is every bit as good as the one you grew up eating. You might even be able to fool a couple of your relatives!
Tips for Making The Best Keto Pumpkin Pie
Follow these tips and you will come out with a perfect keto pumpkin pie every time. Making a low-carb pumpkin pie is a bit more complex than you might be used to. You will need to be more precise with the temperature of your crust in order to get it to be nice and crispy, the way any good pie should be.
Make the Crust
Making the pie crust is the toughest step of the recipe. Using our keto pie crust recipe you will need to closely monitor the temperature of the crust. If your crust is not cold enough it will be impossible to roll out with a rolling pin and shape into the pie pan. Anytime you are having trouble working with the crust just pop it into the fridge for a few minutes and it will be much easier to work with.
Since we are using almond flour and coconut flour instead of wheat flour, the pie crust can be a bit harder to work with than you are used to. The recipe also calls for Xanthan Gum, which is a binding agent that helps hold the crust together. You will be totally fine if you omit the Xanthan Gum, it will just be slightly harder to work with.
Prior to placing the crust in the oven you will want to poke the bottom of the crust with a fork to create holes. This allows the air to circulate and cook the bottom of the crust without creating a bubble.
Baking the crust is pretty straightforward. One thing to keep an eye on is if the crust begins to burn. Usually, this will happen where the crust is thinnest and around the edges. To prevent burning you can make a rim of tin foil to cover the crust and allow the keto pumpkin pie filling to bake without burning the crust.
You can make a big batch of pie crusts and keep them in the freezer to be used throughout the holidays. We do this every Thanksgiving and are able to use the crusts for our Christmas meals as well.
Make the Keto Pumpkin Pie Filling
The keto pumpkin pie filling is almost identical to the pumpkin pie filling you are used to with a few changes. To make a sugar-free pumpkin pie, we have removed the sugar that is typically involved and replaced it with a zero-carb sweetener called erythritol. Reference our sweetener conversion chart to understand a little bit more about the different sugar alcohols and natural sweeteners we use for sugar-free and gluten-free low-carb baking. If you are new to baking with sugar alcohols just know that they are low-calorie, low-glycemic replacements for sugar.
When buying your pumpkin puree for the filling make sure you look for a can with just a single ingredient of “pumpkin” or “pumpkin puree”. Sometimes people get confused and they buy the can of premade pumpkin pie filling which is loaded with sugar. Pumpkin puree is what you’re looking for!
Very Important. You need to know your audience. If you are serving keto desserts to people that have never had them before then you may not want to use a large amount of erythritol. To those that are not used to it, erythritol can have a cooling sensation in the mouth and may be unpleasant. For this reason, we find it best to use a smaller amount of erythritol and also add in some stevia. This combination makes your keto pumpkin pie more palatable to your relatives that are not used to keto sweeteners.
Use Pumpkin Pie Spice
Pumpkin pie spice is a magical blend of wintery spices that give this pie its signature flavor. The biggest mistake people make with their pumpkin pie recipes is not adding enough pumpkin pie spice. For a single pie, we add 1 1/2 tablespoons of pumpkin pie spice. This will give your low-carb pumpkin pie recipe the kick that you’re used to.
If you would prefer a more homemade version rather than buying premade pumpkin pie spice you can use a combination of cinnamon, nutmeg, ginger, and cloves. I find that using your own spice mix gives the pie a more unique and homemade flavor while using pumpkin pie spice gives it the traditional flavor that most people are used to.
Don’t Overbake It
You want to err on the side of underbaking this pie. If you leave it in the oven too long the crust will burn and the pie will crack. You should remove it while it is still slightly jiggly to the touch. As it cools it will firm up and have a perfectly smooth consistency.
Allow the Pie to Cool Completely
This is so important for keto pumpkin pie. The filling is not as thick as a traditional filling which means when your low-carb pumpkin pie cools, it will be nice and silky. BUT, if you don’t give it the necessary time to cool it will be hard to cut and serve. I recommend allowing it to cool for at least 2 hours and serving it at room temperature or slightly below.
If you’re in a rush you can allow the pie to cool in the freezer or the refrigerator. I usually place it in the freezer and it takes 1 hour to completely cool.
How to Serve Low Carb Pumpkin Pie
The first rule of this pumpkin pie recipe is that it should be served at room temperature or below. I personally like it right out of the fridge. If you serve this pie warm it doesn’t taste quite as good and the texture is not right. Top your pumpkin pie with some easy keto whipped cream or cool whip. Simply whip up some heavy whipping cream with a hand mixer and add in some stevia sweetener, and some vanilla for flavor.
Instructions
- Make the sweet Keto Pie Crust according to these directions.
- Beat together all the ingredients using a hand mixer or whisk. This includes the eggs, erythritol, pumpkin pie spice, salt, pumpkin puree, vanilla, and heavy cream. Add in extra stevia for additional sweetness if desired.
- When the pie crust is done baking lower the oven temperature to 350 degrees.
- Add the filling to the partially baked pie crust. Cover the edges with aluminum foil to prevent burning if necessary. Bake for 30-35 minutes at 350 until the filling is set and jiggles slightly.
- Allow the pie to cool completely and then transfer to the fridge to continue cooling. Slice and serve once the pie is cooled.
- Store in the fridge for up to 5 days or in the freezer for 3 weeks.
Notes
If your crust is quickly browning and the filling still needs to bake longer try making a cover using aluminum foil to prevent burning.
5g net carbs per slice!
Nutrition Facts
Easy Keto Pumpkin Pie
Amount Per Serving: 8 slices
Calories: 243
Calories from Fat: 180
% Daily Value*
Fat: 20g, 31%
Saturated Fat: 10g, 50%
Cholesterol: 67mg, 22%
Sodium: 172mg, 7%
Potassium: 145mg, 4%
Carbohydrates: 10g, 3%
Fiber: 5g, 20%
Sugar: 2g, 2%
Protein: 7g, 14%
Vitamin A: 8554IU, 171%
Vitamin C: 2mg, 2%
Calcium: 38mg, 4%
Iron: 1mg, 6%
- Percent Daily Values are based on a 2000 calorie diet.
