Keto Pumpkin Pie Recipe
The holidays are coming – but you don’t have to skip dessert! Impress your guests with this keto pumpkin pie recipe that has all the spice of the season.
What’s in Pumpkin Pie
While delicious, pumpkin pie as traditionally made is hardly keto.
Let’s start with the crust. That flaky goodness is comprised of all-purpose flour, which is obviously problematic to your diet.
Sometimes the crust also contains vegetable oil. That’s not just bad for keto folks, it’s bad for everyone.
Moving on to the filling, we have our continual foe, sugar. That’s going to fling you right out of ketosis.
And many recipes double down with a dose of brown sugar in addition.
To add insult to injury, most also contain evaporated milk. Again, this ingredient is super sweet and really bad for keto.
On the positive side, there are also spices that are completely fine for keto, including cinnamon, nutmeg, ground cloves, and ginger.
And last but not least, there should probably be some pumpkin in pumpkin pie!
How to Make Pumpkin Pie Keto
As you can see, there are a few issues with pumpkin pie for your ketogenic diet. But it’s no trouble at all finding substitutes for the problematic ingredients so you can still put together an impressive pie.
Instead of sugars, I recommend erythritol for this dessert. Erythritol is a sugar alcohol that won’t spike your blood sugar. It’s pretty easy to find in the baking section of grocery stores these days.
For the crust, I recommend a mix of flours that do not include all-purpose flour. Non-grain-based flours are more appropriate for keto.
Almond flour, flaxseed, and coconut flour offer a great texture and flavor that matches perfectly with pumpkin.
For the filling, I introduce some new ingredients that make this pumpkin pie special.
I introduced soaked cashews, coconut milk, and gelatin to the pumpkin mix. These will help give this pie the appropriate texture and make it stand up.
The spices can stay the same, as can the pumpkin. But the best part about this pie? It takes just 10 minutes to prep, and 10 minutes to cook.
Getting Started on Keto
The holidays can be a difficult time to start with keto. But there are workarounds to just about every holiday recipe if you look out for them.
One of the best ways to be vigilant about holiday treats is to understand keto and the best way to get started.
I’ve outlined that for you in this article. Read it over before the holidays – I think you’ll find it really valuable in your quest for ketosis!
A traditional pumpkin pie for keto.
To soak the cashew nuts
For the pumpkin spice
For the pastry case
For the filling
- Reserved soaked cashew nuts
- 3.5oz of full-fat coconut milk (98 ml)
- 1 tablespoon (6 g) of powdered gelatin
- 2 tablespoons (12 g) of hot water
- 7oz (197 g) of pumpkin puree
- 1 ½ teaspoon of reserved pumpkin spice
- 2.8oz (78 g) of Erythritol
- Place the cashew nuts into a bowl and cover with hot water. Leave to soak overnight.
Make the crust
- Preheat oven to 350°F (175°C).
- Mix together the almond flour, flaxseed, coconut flour, and quarter cup of water to form a dough. Press the dough into a greased pie dish.
- Bake for 10-12 min until slightly browned. Remove and allow to cool.
Make the filling
- Drain the cashew nuts, keeping ¼ cup of the water.
- Place the soaked nuts and the ¼ cup reserved water into a food processor. Blitz well, stopping to scrape down the sides of the bowl regularly. Add the coconut milk and continue to blitz the mixture until completely smooth. Set aside.
- Dissolve the gelatin in the hot water and set aside while you prepare the rest of the filling.
- Add the pumpkin puree, pumpkin spice, and cashew nut mixture to a pan.
- Cook over low to moderate heat for 2-3 minutes, stirring continuously. Add the Erythritol and the gelatin mixture and stir well to combine.
- Pour the filling into the cooled pie crust and place in the fridge to set for several hours.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 7 g
- Calories: 210
- Sugar: 3 g
- Fat: 16 g
- Carbohydrates: 12 g
- Fiber: 5 g
- Protein: 7 g