Who said you can’t have all the fun of fall without the excess calories? Take for example this tasty, crustless pumpkin pie. It may be naked but it’s just as delicious as traditional pumpkin pie.
Read on for your simple, guilt-free recipe.
Why Crustless Pumpkin Pie? Reducing Carbohydrates In Your Pumpkin Desserts This Fall
There’s no denying that pie crust is addictively scrumptious. But it’s certainly not a necessity for an incredible pie experience. And, for some, it’s a much better choice to give it a miss. Especially if you’re watching your refined carbohydrates, saturated fats, or calorie intake. Or if you need to make a pie that’s gluten-free.
Traditional pie crust is made up of some, or all, of these ingredients:
- Butter (high in saturated fats)
- White all-purpose flour (high in refined carbs)
- Sugar (high in well… sugar)
- Shortening (high in bad trans fats)
A naked pumpkin pie isn’t guilt-free. But you can reduce your calorie intake and consumption of sugars, carbs, and fats with a crustless pie. And of course – without reducing any of the taste.
Easy Pumpkin Pie Ingredients: The Perfect Pumpkin Pie Filling
Going crustless is simple and there’s not much that you need to change from your traditional recipe. In fact, without a crust, your prep time will be so much quicker. We all know how difficult pie crusts can be to get just right.
You’ll reduce your oven temperature slightly. And cooking a little longer and slower than when a crust is involved.
But aside from that, simply pour the pumpkin pie filling straight into your pie tin. Or you can even make single-serve, mini pumpkin pies in small ramekins instead.
Traditionally, a pumpkin pie filling will revolve around some combination of:
- Pumpkin puree
- Pumpkin pie spice
- White or brown sugar
- Vanilla extract
- Evaporated milk or cream
You can, of course, play with this filling if you’d like to further reduce calories. For example, you might switch out sugar for a sugar substitute like Swerve or monk fruit, or even a more natural sugar, like maple syrup.
Cornstarch can be switched out with arrowroot. You can switch evaporated milk or cream for low fat evaporated milk (which has fewer calories.)
The Most Important Ingredient? Pumpkin Spice
Of course, no pumpkin pie is truly a pumpkin pie without those fragrant pumpkin pie spices. Perhaps now more iconic than pumpkin pie itself.
Some recipes call for “pumpkin spice”. Others will give you a breakdown of those spices separately. Either way, it’s a great spice mix to have on hand throughout fall. You can use it in everything from lattes to pumpkin bread to cookies.
How to Make Pumpkin Spice
Mix together these simple ingredients:
- 3 tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons ground nutmeg
- 1 teaspoon ground allspice
- 1/2 teaspoon ground cloves
Store in an airtight container for up to 6 months.
The Finishing Touch: A Note On Whipping Cream And Other Toppings
Sweetened whipped cream is a classic topping for a traditional pumpkin pie dessert. But a dollop of whipped cream can also be replaced with a healthier option.
For example, one delicious alternative is using greek yogurt and cream cheese. Just be sure to select a low-sugar, plain, unflavored Greek yogurt.
Here’s how to make it:
- Beat an 8-oz pack of cream cheese in a food processor until it softens.
- Add ¼ cup of powdered Swerve and continue to beat until smooth.
- Next, add 1 cup of plain Greek yogurt and beat for another minute until fluffy.
- Refrigerate until you’re ready to serve.
Healthy Streusel Topping
Another option you can play with – reminiscent of crust – is a healthy streusel topping. You can sprinkle your crustless pie with this healthy streusel mix before baking.
Here’s how to make it:
- ¼ cup Swerve
- 2 Tbs coconut oil
- 2 Tbs old-fashioned oats
- 2 Tbs brown rice flour (or other flour alternatives)
- A few dashes of cinnamon
Crustless Pumpkin Pie: A Low Carb, Low Calorie, One Bowl Recipe
- 1 x 15-oz can pumpkin puree
- 3 large eggs, beaten
- 1 cup of low-fat evaporated milk or coconut milk
- 1/2 cup sugar substitute such as Swerve
- 1 tsp. pure vanilla extract
- 2 tsp pumpkin spice
- ¼ tsp salt
- For Topping: Whipped cream or cream alternative
What to do:
- Preheat oven to 300F and spray your pie tin with nonstick cooking spray, such as coconut oil spray.
- In a bowl (or stand mixer) whisk together pumpkin puree. Add eggs, evaporated milk, Swerve, vanilla, and spices, until smooth.
- Pour pumpkin pie mixture into a pie dish.
- Bake pie until filling is jiggly in the middle (about 60 – 70 minutes). Rotate the pie dish halfway through the cooking time.
- Remove pie from oven and place uncovered in a cool, dry place. When the pie has cooled to room temperature, you can cover and refrigerate overnight.
- Slice into 8 – 10 servings, and serve with a hefty teaspoon of cream (or cream alternative topping).
Pumpkin Desserts Are Here To Stay
Baking pumpkin dessert is a favorite American pastime. Be it cookies, cakes, or pies. But that doesn’t mean that you need to risk your health in order to indulge. There are many healthier alternatives to traditional recipes out there.
Whether you’re off to a holiday party or baking at home, why not whip up your own healthier version of pumpkin pie?
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