Pumpkin pie is a traditional dessert from the United States. It is usually done in late fall and early winter, and especially on Halloween, Thanksgiving, and Christmas.
The problem is that traditional pumpkin pie is full of sugar and carbs, and little else. You definitely can’t eat it on a keto diet!
But luckily, we’ve created a version that you CAN eat on keto in moderation. The best part is that your guests won’t even know the difference when you serve this on Thanksgiving. Just don’t tell them it’s low-carb!
This pie crust recipe uses peanut flour in place of regular flour in its crust. Not only is peanut flour delicious, but it’s also lower in carbs and higher in fat.
Keep in mind that peanuts are a legume and these aren’t approved for a strict keto diet. So if you’re counting your carbs to stay in ketosis, then limit your portion size.
You can also try using almond flour for a lower carb nut that still provides a good amount of fat.
You can find peanut and almond flour just about anywhere. If you have coconut flour on hand, then you can incorporate some into your base, too.
This recipe calls for xylitol, but you can use a keto-approved sweetener of your choice. Try monk fruit extract, stevia and erythritol.
For the base of the pie, you’ll need pumpkin puree. Like peanut butter, pumpkin is usually not eaten on a strict keto diet because it contains more carbs than what is generally allowed.
But it provides a good source of vitamin A and fiber. Look for a brand of pumpkin puree that does not contain added sugars.
This recipe is quick and easy to make. You can whip it up as soon as dinner is done and it will be ready for your guests in 20 minutes!
How To Make Low Carb Pumpkin Pie
Prepare all the needed ingredients.
Making Low Carb Pie Crust
Start by making the crust. Combine the peanut flour with three tablespoons of butter, vanilla, and sweetener. Stir the mixture until it has a thick consistency.
Pour the crust mixture into a greased pie pan and use your fingertips to push the mixture into the creases of the pan. Bake the crust in the oven for 10 to 15 minutes at 300 degrees.
Making Sugar Free Pumpkin Pie Filling
Mix the pumpkin puree, sweetener, cream cheese, egg, pumpkin pie spice (cinnamon, cardamom etc…) in a bowl.
Pour the filling into the pie crust and bake for another 20 minutes.
Let the pie cool and then cut and serve! This can be served warm or cold. Top with coconut cool whip and a few pumpkin seeds.
Cooking Tips FAQ
Is pumpkin OK for keto diet?
Yes, pumpkin can be incorporated into a keto diet as it contains some carbs, just like butternut squash. You need to monitor portion sizes and count the net carbs to ensure it fits within your daily carb limit. 100-gram serving of pumpkin contains 6 grams of net carbs. (*)
How much pumpkin can you eat on keto?
On a keto diet, you can typically consume around 1/4 cup to 1/2 cup, as it contains about 7 grams of net carbs per cup.
How do you thicken pumpkin pie filling without cornstarch for keto?
To thicken pumpkin pie filling for keto without cornstarch, you can use alternatives like xanthan gum or gelatin. You can simply use a small amount of xanthan gum (around 1/4 to 1/2 teaspoon) and whisk into the filling, or you can dissolve gelatin in water and mix it into the filling for added thickness. I used cream cheese for this recipe though.
How to tell if pumpkin pie is done?
To determine if pumpkin pie is done, insert a knife or toothpick near the center of the pie. If it comes out clean or with minimal residue, the pie is done. Additionally, the center of the pie should be slightly wobbly but set, and the edges should be firm.
Can you freeze pumpkin pie?
Yes, you can freeze pumpkin pie (which I often to if I have too much leftovers). After baking, allow the pie to cool completely. Then, wrap it tightly in plastic wrap or aluminum foil and place it in a freezer-safe bag or container. Properly stored, pumpkin pie can be frozen for up to a month. When ready to serve, thaw it in the refrigerator overnight and then reheat or serve chilled.
How to reheat pumpkin pie?
To reheat pumpkin pie, preheat your oven to 350°F (175°C). Place the pie on a baking sheet and heat for 10-15 minutes, or until warmed through. If you notice the edges of the crust start to brown too much, you can cover them with aluminum foil. Once reheated, let the pie sit for a few minutes before serving.
Keto Pumpkin Pie
Ingredients
For the Crust
- 1 cup peanut flour or coconut flour
- 3 tbsp butter
- 1 tsp vanilla extract
- 1 tbsp xylitol or erythritol
For the fillings
- ½ cup pumpkin puree
- 1 tbsp xylitol or erythritol
- 1 cup cream cheese
- 1 egg large
- 1 tsp pumpkin pie spice
Instructions
- In a medium bowl, mix the peanut flour, the 3 tablespoons of butter, the vanilla and the sweetener. Stir vigorously with a spoon until the mixture has the consistency of breadcrumbs.
- Grease a mold, and pour the mixture into the mold. Press with your fingertips and distribute evenly to form the crust. Bake for 10 to 15 minutes at 300F.
- While the crust is in the oven, mix in a bowl the pumpkin puree, sweetener, cream cheese, egg, and pumpkin pie spice.
- Pour this mixture over the mold and bake for 20 more minutes or until the top of the cake is browned.
- Decorate with pumpkin seeds or use cardamom seeds if you like to.
Notes
Nutrition
More Keto Pumpkin Recipes You Can Try:
