healthy pumpkin pie Archives - Sugar-Free Mom

Best Sugar Free Low Carb Keto Pumpkin Pie Custard

Brenda Bennett — Wed, 04 Oct 2023 11:31:55 +0000

This Healthy Keto Crustless Pumpkin Pie Custard is Sugar Free, Low Carb, Gluten Free, Grain Free and tastes like traditional pumpkin pie minus the sugar! Just 5 g net carbs!

Sugar Free Low Carb Pumpkin Pie Custard

This easy sugar free pumpkin pie custard has all of the flavors and texture of a regular pumpkin pie without all the calories and crust from a traditional one!

This pumpkin custard recipe comes from adapting my low carb pumpkin pie recipe minus the coconut flour keto pie crust for even fewer carbs.

I realize it’s still only October but everyone is going crazy for Pumpkin recipes and it feels like the Holiday season will be here very soon! My Pumpkin Cheesecake Mousse went viral within days and I’m so grateful!

This very popular pumpkin recipe was originally posted in October of 2012 and has been a huge Pinterest recipe during every fall season, especially as a Thanksgiving dessert!

I gave it updated photos in October of 2015 and today I’m sharing this video with you to show how simple this recipe really is!

Is Pumpkin Keto?

Whether you make homemade pumpkin puree or purchase canned pure pumpkin puree, yes, pumpkin is keto friendly!

1 cup of pumpkin puree has 8 net carbs and in this recipe for our homemade pumpkin pie custard, we are making 6 individual custards using just 15 ounces of canned pumpkin puree.

Just make sure when buying canned pumpkin at your local grocery store, that the only main ingredients are pumpkin and maybe salt, that is all.

Do not purchase pumpkin pie filling which contains sugar, has 71 grams of carbs in 1 cup and will spike blood sugar.

Our recipe for pumpkin custard needs just 7 ingredients and has just 7 total carbs!!

This perfect keto pumpkin pie custard is simple and an easy dessert for entertaining anyone on a keto diet or low carb diet. So delicious, even if you’re not much of a pumpkin lover!

Currently in life we are packing for a move to a small little country setting in the woods. We will still be in my home state of Rhode Island, but the scenery from city to country will be remarkable!

The nearest store is about 20 minutes away. It’s going to take me some time to get used to that since I end up at the grocery frequently during the week.

Some times more like 3-5 times depending on if a recipe failed and I need more ingredients. Now I’m about 5 minutes from Whole Foods. I must learn to buy in bulk I suppose.

Delicious Keto Pumpkin Custard Recipe

You can enjoy these little pumpkin dessert custards in the ramekin you bake them in or pop them out upside down on a plate. Make sure you grease them well or they won’t be too pretty when inverted upside down.

The good thing though is that you can cover them with some whipped cream!

If you need dairy free try some Dairy Free Whipped Cream on top or leave it without out, but be sure to chill them! Tastes much better than warm since I tried it both ways of course.

This healthy pumpkin custard recipe is in perfect little portions when made in 7 ounce ramekins. Of course even if you decide to eat two, (because they are so good!) the amazingly low calories won’t kill your calorie budget for the day!

Low Carb Sweetener Options

This easy recipe is made without artificial sweeteners or sugar alcohols and only natural stevia, no aftertaste is evident at all.

In fact my super picky husband and oldest son actually LOVE this custard, and hubby is always the first one to comment if he notices an aftertaste!

But of course you can use whatever low carb sweetener you prefer really. I do not recommend using granulated sweetener as the pumpkin mixture will be grainy instead of smooth.

I haven’t found a low carb brown sugar sweetener that is powdered only granulated so for best results, I don’t recommend using that for this recipe.

Here’s my conversion chart if you choose to use other sugar substitutes.

Can I use Maple Syrup or Coconut Sugar?

Of course you can choose to use any sweetener, but adding either maple syrup or coconut sugar will add higher total carbs and will spike blood sugar and this recipe will no longer be sugar free.

Can I make this a Paleo-friendly dessert?

Yes, this can easily become a dairy free pumpkin custard by replacing the heavy cream with either unsweetened coconut milk or cashew milk.

If you are using 1% milk the nutrition info is: 76 calories, fat: 6.7g, cholesterol: 125mg, sodium: 56mg, carbs: 7g, dietary fiber: 2g, sugars: 3g, protein: 5g.

I had to keep one old picture because this is the one below that gets pinned the most!

More Healthy Pumpkin Recipes

Pumpkin Cream Cheese Muffins

Pumpkin Roll

Pumpkin Pie

Easy Low Carb Pumpkin Pie Custard

Best Sugar Free Keto Low Carb Pumpkin Pie Custard

Course Dessert

Prep Time 5

Cook Time 45

Total Time 50

Servings servings

Calories 139kcal

Author Brenda Bennett |Sugar-Free Mom

Ingredients

15 ounces pumpkin puree not pumpkin pie filling
1/2 cup heavy cream or use coconut cream for paleo pumpkin pie custard
4 eggs beaten
1/2 teaspoon salt
2 teaspoons vanilla extract
2 teaspoons pumpkin pie spice
1 teaspoon pumpkin spice liquid stevia or vanilla liquid stevia or even cinnamon stevia and/or maple extract
Optional: sugar free whipped cream

Instructions

Preheat oven to 350 degrees.
Spray 6 ramekins or custard cups with olive oil cooking spray.
In a large mixing bowl or stand mixer mix together pumpkin, cream eggs, spices and stevia.
Pour evenly into ramekins.
Bake for 45-50 minutes or until a knife in center comes out clean.
Best served cold.
Invert onto a plate or serve from dish.
Top with sugar free whipped cream! Sprinkle with more nutmeg!
Store covered with plastic wrap in the fridge for up to 5 days.

Video

Notes

Net Carbs: 5 g

This recipe was first published in October 2012.

Midlife Macro™ approved recipe!

Nutrition

The post Best Sugar Free Low Carb Keto Pumpkin Pie Custard appeared first on Sugar-Free Mom.

Healthier Pumpkin Pie: Low Calorie & Low Sugar

Brenda Bennett — Fri, 16 Nov 2012 11:45:37 +0000

A few simple ingredients, a few simple steps, an incredible taste without added sugars and you can have a slice of this on Thanksgiving for under 200 calories!

This pie is going to win awards! I am serious here. This pie is incredible and I don’t even like pumpkin pie, I really don’t. But my family does and therefore I made it healthier for them. Oh How I love them!

Many recipes around the web call for making pumpkin pie low calorie by removing the crust, or using artificial sweeteners like Splenda, it doesn’t have to be that way.

I’ve proved it. Taste is not sacrificed. In fact each bite tastes better than the last knowing it doesn’t have sugar in it and is healthier!

This recipe filling is my Healthier Pumpkin Pie Custard recipe, plan and simple. I thought about making it richer by adding some other ingredients but my hubby talked me out of it. Stating he, the most picky pumpkin pie lover in the world, thought the custard would work just great in a crust.

AND you know what? He was right!

Sometimes that happens, not always, but sometimes. 😉

He has deemed this pie ranking as one of the best pumpkin pies he has ever had in his life! Now for a man who loves all sweet treats and rarely likes my healthier creations, that says a LOT!

This pie will surely prove to your family on Thanksgiving that recipes made healthy and without refined sugars and flours CAN be JUST as good if NOT BETTER than typical fattening ones!

I will be serving this to my extended family on Thanksgiving and will not tell them it is healthy. I will tell them after they rave about it that it is made with a whole wheat crust and contains no sugar at all.

Be ready to catch the fainters. 😉

You can taste this bite can’t you?

Nutrition Info below is using my whole wheat crust recipe.

Healthier Pumpkin Pie: Low Calorie & Low Sugar

Course Dessert

Prep Time 20

Cook Time 45

Total Time 1 5

Servings

Calories 191kcal

Author Brenda Bennett

Ingredients

1 whole wheat pie crust
1 can 15 ounce pure pumpkin or 2 cups fresh
1/2 cup milk I used 1%
4 beaten eggs
1/2 teaspoon salt
2 teaspoons vanilla extract
2 teaspoons pumpkin spice or mix together nutmeg cinnamon, cloves
1 teaspoon vanilla liquid stevia

Instructions

Prepare your crust from the recipe above.
Preheat oven to 350 degrees.
Lay aluminum foil over the pie crust and add pie weights or raw dry beans, about 2 pounds.
Spread beans over the bottom of the pie on foil.
Place pie plate onto a baking sheet. Bake the crust for 10 minutes then remove the foil and beans and bake another 10 minutes.
While the crust is baking prepare your filling. Mix all ingredients together in a bowl.
Pour filling mixture into the crust.
Bake for 45 minutes -1 hour or until center is set.
Cool to room temperature on wire rack.
Refrigerate until ready to serve.

Notes

Weight Watchers Point+: 5+

Nutrition

You can also skip the crust and go for a Crustless Pumpkin Custard!

The post Healthier Pumpkin Pie: Low Calorie & Low Sugar appeared first on Sugar-Free Mom.