Pumpkin pie is a holiday staple, but make it real. Most traditional recipes are packed with sugar. It can spike your blood sugar and make you feel dull rather than satisfied. As a nutritionist, I recommend putting a healthier spin on classics so that you can enjoy the taste you love and enjoy a good mood about it.
This version exchanges nutrient-rich ingredients and minimizes sugar without sacrificing the cozy, spiced flavor.
Why try low sugar pumpkin pie
There are many benefits to lowering your sugar intake. Here’s why this pumpkin pie is different:
Low sugar, out of balance: Add sugar and use plenty of natural sweetness to keep it tasty. This helps stabilize blood sugar levels and makes it easier to manage parts and cravings. Fiber-rich pumpkins: Pumpkins are naturally high in fiber, helping to slow digestion and support stable blood sugar. Protein Boost: Small amounts of protein during filling help balance carbohydrates and make it a more glucose-friendly treatment. Better Crust Options: For extra nutrients and fiber, you can use granulated or almond flour crust.
Low sugar pumpkin pie recipe
Serving: 8
material
Pumpkin puree (not a squash pie filling) 2 large eggs ¾ cups unsweetened almond milk (or milk of your choice) ¼ cups maple syrup or honey (adjusted to taste) 1 salt syrup or almond flour pie crust
Instructions
Preheat the oven to 350°F (175°C). In a large bowl, whisk pumpkin, eggs, almond milk, maple syrup, sweetener (if used), vanilla and spices until smooth. Pour the filling in. Bake for 45-50 minutes or until centered. Cool before serving.
Nutritionist tips
Pair a slice with a small amount of Greek yogurt or coconut cream. Adding protein or fat will slow your digestion even more and stabilize your blood sugar levels.
If you’re struggling to get bloated after eating high-fiber foods, add digestive enzymes like ham to help optimize your post-pie digestion.
