This Healthy Pumpkin Pie is a lightened-up take on a classic dessert, made with wholesome ingredients and a tender, whole wheat crust. It’s naturally sweetened, dairy-free, and bursting with pumpkin spice flavors, making it a guilt-free treat you can enjoy throughout the season. Perfect for Thanksgiving or any fall gathering, this pie is sure to please the crowd!
Ingredients:
For the Whole Wheat Crust:
- 1 ¼ cups whole wheat flour
- ¼ teaspoon salt
- ½ cup cold coconut oil, cut into small pieces
- 2–4 tablespoons ice water
For the Pumpkin Filling:
- 1 (15 oz) can pumpkin puree
- ¾ cup coconut sugar or brown sugar
- 2 large eggs
- ¾ cup unsweetened almond milk (or any milk of choice)
- 1 tablespoon pure maple syrup
- 1 teaspoon vanilla extract
- 1 ½ teaspoons ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ¼ teaspoon ground nutmeg
- ¼ teaspoon salt
Directions:
Step 1: Prepare the Crust
- Mix Dry Ingredients: In a medium bowl, whisk together the whole wheat flour and salt.
- Cut in the Coconut Oil: Add the cold coconut oil to the flour mixture. Use a pastry cutter or fork to cut the oil into the flour until the mixture resembles coarse crumbs.
- Add Ice Water Gradually: Add the ice water one tablespoon at a time, gently mixing until the dough just comes together. Be careful not to overmix, as this can make the crust tough.
- Chill the Dough: Shape the dough into a ball, wrap it in plastic wrap, and refrigerate for at least 30 minutes to allow it to firm up.
Step 2: Roll and Prepare the Crust
- Preheat your oven to 350°F (175°C).
- Roll out the chilled dough on a lightly floured surface to about 12 inches in diameter.
- Carefully transfer the dough to a 9-inch pie pan, pressing it gently into the bottom and up the sides. Trim any excess dough and crimp the edges as desired.
Step 3: Make the Pumpkin Filling
- In a large mixing bowl, whisk together the pumpkin puree, coconut sugar, eggs, almond milk, maple syrup, and vanilla extract until well combined.
- Add the cinnamon, ginger, cloves, nutmeg, and salt. Mix until all spices are evenly distributed, and the filling is smooth.
Step 4: Assemble and Bake
- Pour the pumpkin filling into the prepared crust, smoothing the top with a spatula.
- Bake for 50-60 minutes, or until the filling is set and a toothpick inserted into the center comes out clean. If the crust edges brown too quickly, cover them with foil halfway through baking.
- Allow the pie to cool completely on a wire rack. For the best texture, refrigerate the pie for at least 2 hours before serving.
Serving and Storage Tips
- Serving Suggestions: Serve chilled or at room temperature. Top with a dollop of whipped coconut cream or a sprinkle of cinnamon for an extra touch.
- Storage: Store leftovers covered in the refrigerator for up to 4 days. You can also freeze the pie for up to 2 months; thaw it in the refrigerator before serving.
Helpful Notes
- Crust Alternatives: For a gluten-free option, use a gluten-free flour blend in place of the whole wheat flour. You may need to adjust the water to achieve the right consistency.
- Adjusting Sweetness: If you prefer a sweeter pie, add an extra tablespoon of maple syrup or a little more coconut sugar to the filling.
- Pumpkin Puree vs. Pumpkin Pie Filling: Be sure to use plain pumpkin puree, as pumpkin pie filling contains added sugar and spices, which can affect the taste and texture of your pie.
Tips from Well-Known Chefs
- Ina Garten: Use a cold bowl and utensils to keep the dough cold as you work, which helps prevent the coconut oil from melting and results in a flakier crust.
- Martha Stewart: For extra flavor, sprinkle a little cinnamon sugar on the crust edges before baking.
- Alton Brown: If you notice cracks in your filling, reduce the baking time slightly and let the pie finish setting as it cools.
Frequently Asked Questions
1. Can I make this pie vegan?
Yes! Substitute the eggs with flax eggs (1 tablespoon ground flaxseed mixed with 3 tablespoons water per egg) and ensure the milk alternative is plant-based.
2. What can I use instead of coconut oil?
Cold butter or vegan butter can be used in place of coconut oil in equal amounts for a similar result.
3. Can I make this pie without a crust?
Absolutely! You can bake the filling in a greased pie dish without the crust for a lower-carb option.
4. How can I make the pie spicier?
If you enjoy a spicier pumpkin pie, increase the cinnamon and add a pinch of allspice for extra warmth.
5. Can I use regular sugar instead of coconut sugar?
Yes, brown sugar or granulated sugar can be used as a direct substitute for coconut sugar.
6. Do I need to blind bake the crust?
For this recipe, blind baking (pre-baking) the crust is not necessary, as the filling and crust bake together.
7. How can I prevent the pie from cracking?
To prevent cracks, avoid overbaking and allow the pie to cool gradually on a wire rack. The filling will continue to set as it cools.
8. What if my crust starts to burn?
If the crust browns too quickly, cover the edges with foil or a pie crust shield partway through baking.
9. Can I use fresh pumpkin puree?
Yes, fresh pumpkin puree works well. Be sure to cook and puree it until smooth, and drain any excess moisture.
10. How do I know when the pie is done?
The pie is done when the center is set and slightly jiggles. A toothpick inserted should come out mostly clean.
This Healthy Pumpkin Pie is a deliciously creamy, spiced dessert that’s lower in sugar and made with nutritious ingredients. It’s perfect for enjoying the flavors of the season without the guilt. Happy baking!
