I’ve pretty much been eating pumpkin pie and gingerbread cookies since July. Thanksgiving is just around the corner and pumpkin pie is my favorite Thanksgiving dessert, so I decided why not try something healthy and nutritious this time.

I tried this simple & healthy pumpkin pie recipe and I want to know what’s your favorite Thanksgiving recipe?

Also, keep in mind that you can use this lighter filling with any pie crust recipe you want. So you don’t have to use this crust, you can it’s lower fat but you don’t have to.

You should also check my other desserts recipes

Now, this pie crust can be used for pretty much any pie recipe you want, you don’t have to just use it with this pumpkin pie filling.

But for custard-based pies like this one, because the liquid can tend to seep into the crust you may want to blind bake it.

I have made this exact pumpkin pie with both blind baking the crust and not and it turns out OK. I don’t really think it makes it too soggy or anything but, if you do choose to take that extra step and blind bake, here’s how you do it.

Lets have a look at our healthy pumpkin pie recipe ingredients.

  • Oat flour: I think nowadays everyone knows that oats are a very healthy option and are a good source of carbs and fiber. So nothing can be healthier than oats.
  • Coconut oil: Instead of using regular cooking oil, I have used coconut oil so that it adds more nutrition to our pie.
  • Apple sauce: A very delicious and healthy sauce recipe and this one is unsweetened.
  • Pumpkin puree: An important ingredient for this recipe, as the name itself includes pumpkin.
  • Eggs: Once again a very healthy ingredient, a good source of protein.
  • Coconut sugar: A perfect substitute for table sugar, but still our pie will be sweet and delicious.
  • Cinnamon: This spice is mostly used for its sweet taste and aroma, which cinnamon adds to any recipe and enhances the flavor.
  • Pumpkin pie spice: A must use spice mix for the pumpkin pies.
  • Vanilla extract: A perfect ingredient for desserts as it adds its taste and aroma.

Products I have used are mentioned below(Amazon Affiliate Links):

  • Pie dish: Resistant against heat change, easy to clean, dishwasher safe ceramic pie dish.
  • Mixing bowl: Perfect for mixing, serving, and storage purpose.
  • Food processor: Perfect for daily kitchen use, easy-to-clean, removable parts are dishwasher safe.

Now let’s get started with our healthy pumpkin pie recipe.

For the crust you will need oat flour, coconut oil in solid form or you can substitute butter, we are also lightening up the fat by using some applesauce instead of additional oil or butter, corn starch which is optional but it’ll help the crust be a little bit flakier since there’s no butter; sweetener, salt, and cold water.

Add all of your ingredients except for the water into your food processor and pulse until you start to get a nice crumbly dough consistency for our healthy pumpkin pie recipe.

Now if it seems like it needs a little bit more liquid to hold together go ahead and add in that water and continue to run the processor until you get a dough ball.

Remove and press into your pie dish. Now we want to press this in as evenly as possible we don’t want to be too thick or too thin in certain areas.

So spend some time with it. Keep a knife handy in case the edges start to come over the side you can chop them off and put them back in wherever it seems bare.

Once your crust is evenly flattened use a fork to poke some holes into the bottom. That’s gonna keep it from bubbling in the oven.

Pretty much your gonna be baking the pie alone with no filling. Lay a piece of parchment paper inside of the pie and you’re going to fill that with some dried beans or rice will also work.

You do not want these to be cooked beans they have to be dried, have not been rehydrated yet. The beans are not going to cook, what they’re really doing is weighing the pie down so that it doesn’t poof up when it’s cooking. If you have pie weights, those will work just as well.

Transfer your crust to the oven preheated at 375 F for 10 to 15 minutes. You don’t need it to be completely cooked through or hardened, you just want to not look raw. It is going to continue to cook once we add the filling and return it to the oven.

So while that’s cooling let’s make the filling for our healthy pumpkin pie recipe.

For the filling, you will need a canned pumpkin. Eggs, almond milk or milk of choice, sweetener, coconut, or brown sugar or you could substitute extra sweetener of your choice, cinnamon, pumpkin pie spice or you could substitute allspice, nutmeg, and cloves, and vanilla extract. Simply add all the ingredients to a blender or food processor and let it blend.

(Remember it is not canned pumpkin pie mix they are very different. The mix has a lot of sugar already added to it.)

Once the crust has cooled a bit, you can go ahead and pour that filling into the crust, spreading it out evenly. You’re still lightening up the pie significantly with this filling recipe.

And remember you can use any pie crust you want with this recipe, so if grandma has the most delicious flaky pie crust that you love, go ahead and use it. Or if you’re in a time crunch and you want to use a store-bought pie crust, go ahead and use it. They really aren’t as terrible for you as people think.

Bake in an oven preheated to 350 F for about 50 to 55 minutes, until the outside is set, the inside giggles just a bit as it will continue to cook once it is removed.

Remove and allow to cool completely before devouring. I also recommend refrigerating it so you can enjoy a nice chilled pumpkin pie. I also like to add a little bit of whipped cream to the top of my pumpkin pie.

Also, I don’t know if you’ll have any left after serving this to your guests at Thanksgiving, but the good news if you do have leftovers this pie tends to get better the next day after sitting overnight.

Don’t be disappointed in the leftovers, trust me I’ve eaten about 4 of these pies by now.

Because the macros are so awesome, let’s talk about them for a second. A traditional slice of pumpkin pie can be anywhere from 400 to 500 calories per slice. It can also rack up 15 to 20 grams of fat and 50 grams of carbs, 25 of which are sugar.

Nutritional value for Healthy pumpkin Pie recipe:

Per slice: 123 calories

  • Fat: 7g
  • Carbohydrates: 11g
  • Protein: 3g

In pie filling:

  • Fat: 1g
  • Carbohydrates: 5g
  • Protein: 2g

The main reason we are able to get those amazing macros is that this healthy pumpkin pie recipe does not require any evaporated or sweetened condensed milk which is pretty cool.

So again the macros for the full slice will, of course, depend on the crust that you choose but the point is that the filling is lightened up so much that even if you want to indulge in that extra flaky buttery crust you’re still lightening it up a whole.

Almond Flour Pumpkin Pie

Try this healthy and low-calorie pumpkin pie and you'll love this.
Course Dessert
Cuisine American
Keyword apple, applesauce, oats, pie, pumpkin
Prep Time 10 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 20 minutes
Servings 6
Calories 123kcal


For pie crust

  • 2 cups oat flour
  • 2 tbsp coconut oil
  • 2 tbsp corn starch
  • 2 tbsp sweetener
  • salt

For pie filling

  • 1 canned pumpkin
  • 2 eggs
  • 2 tbsp almond milk
  • 2 tbsp sweetener/coconut/brown sugar
  • 2 tsp cinnamon powder
  • 2 tsp pumpkin pie spice
  • 1 tsp nutmeg powder
  • 1 tsp vanilla extract


For pie crust

  • In a food processor mix oat flour, coconut oil, corn starch, sweetener, salt and give it a pulse. And then if you think the mixture is dry add cold water and form a dough ball.
  • Remove and press into your pie dish and flatten evenly using your fingers and trim extra parts of the dough and then poke holes with a fork.
  •  Lay a piece of parchment paper inside of the pie and you’re going to fill that with some dried beans/rice so that it doesn’t poof up when it’s cooking. If you have pie weights, those will work just as well.
  • Transfer your crust to the oven preheated at 375 F for 10 to 15 minutes. You don’t need it to be completely cooked through or hardened, you just want to not look raw.

For pie filling

  • In a mixing bowl, add canned pumpkin, eggs, almond milk/milk, sweetener, coconut, or brown sugar, cinnamon, pumpkin pie spice/allspice, nutmeg, cloves, and vanilla extract, and let it blend.
  • Once the crust has cooled a bit, you can go ahead and pour that filling into the crust, spreading it out evenly. 
  • Bake in an oven preheated to 350 F for about 50 to 55 minutes, until the outside is set, the inside giggles just a bit as it will continue to cook once it is removed. Serve it chilled with a little bit of whipped cream to the top.


  • Use healthy ingredients as far as possible.
  • It will taste better when it’s chilled overnight and served with whipped cream on the top.