Healthy Pumpkin Pie Recipe: Try This Perfect Holiday Dessert

'Tis the season for pumpkin pie! Instead of buying a pre-made boxed product, try your hand at our tasty and healthy pumpkin pie recipe.

healthy pumpkin pie recipe

While preparing this heathy pumpkin pie recipe, remember to save—and bake—those pumpkin seeds. They're known to improve such bone conditions as osteoarthritis and osteoporosis.

© Sparkia |

Although the pumpkin is a very nutritious gourd that provides lots of protein, calcium, and zinc, pumpkin pie is another story. Between its buttered crust and the added cream and sugar, the beloved pumpkin pie can be an unhealthy fall dessert. Luckily, we have a healthy pumpkin pie recipe that has all of the taste but less of the added fat and sugar.

So after all of the delicious turkey, cranberry sauce, and sweet potato casserole on your holiday dinner menu, we hope you leave room for this yummy treat.

Healthy Pumpkin Pie Recipe

Pie Crust Ingredients & Instructions

  • 1 cup of walnuts, ground in food processor
  • 1 cup pecans, ground in food processor
  • 4 tablespoons real organic butter, melted
  • 2 teaspoons cinnamon

Combine ingredients and press firmly into pie pan. Bake at 350 degrees for 10 to 15 minutes, or until lightly browned. Add filling.

Filling Ingredients:

  • 2 cans organic pumpkin*


One of the joys of DIY pies is going out at harvest time and choosing just the right pumpkin. Click here to read a post called Finding the Best Pumpkins for Pies.

*Note: Fresh ingredients are healthier than canned foods due to BPA exposure. To use real pumpkin rather than canned pumpkin, cut one large pumpkin in half. Scrape the inside of the pumpkin to remove the stringy fibers. Place the two halves cut side down in a roasting pan along with 2 cups of water. Bake the pumpkin for 90 minutes. Scoop the inside of the pumpkin out and puree with a blender or food processor.

  • 3 large organic, pastured eggs
  • 1/2 cup vanilla almond milk
  • 1/3 cup stevia or xylitol (birch tree)
  • 2 teaspoons cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cloves
  • 1/4 teaspoon nutmeg

Filling Instructions:

  • Preheat oven to 425 degrees.
  • Beat eggs lightly with a whisk.
  • Add all other ingredients and beat until smooth.
  • Pour filling into pie shell.
  • Bake 15 minutes and then reduce temperature to 350 degrees and bake for another 45 to 60 minutes.
  • Test with toothpick starting at approximately 45 minutes after lowering the oven temperature, and every 5 minutes thereafter.
  • The toothpick should come out clean or nearly clean when the pie is done.


While you’re prepping your healthy pumpkin pie recipe, you can anticipate the health benefits provided by the pumpkin. Flesh from pumpkins is rich in carotenoids, which feature a host of anticancer activities. Eating foods with carotenoids can decrease your risk of various types of cancer, including lung cancer, prostate cancer, breast cancer, and colon cancer. Carotenoids, according to Oregon State University, “are a class of more than 750 naturally occurring pigments synthesized by plants, algae, and photosynthetic bacteria. These richly colored molecules are the sources of the yellow, orange, and red colors of many plants. Fruit and vegetables provide most of the 40 to 50 carotenoids found in the human diet.” (The pumpkin, by the way, is a fruit, not a vegetable.)

Various parts of the pumpkin also have been shown to lower blood pressure, control blood sugar, and improve urinary help. For more information, see our post Pumpkin Health Benefits.

Originally published in 2017, this post is regularly updated.

As a service to our readers, University Health News offers a vast archive of free digital content. Please note the date published or last update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Jami Cooley, RN, CNWC

Jami Cooley is a Certified Nutrition and Wellness Consultant as well as a Registered Nurse, but her interest in integrative medicine grew out of her experience in conventional medicine. Cooley … Read More

View all posts by Jami Cooley, RN, CNWC

Comments Comments Policy
  • You mean PASTURED eggs–organic eggs are also fed grains–just organic grains, which doesn’t help! Pastured eggs are from chickens who roam around the pasture and eat bugs and plants (what they’re SUPPOSED to eat).

  • What about nut allergies? Do you have a no-nut healthy recipe? Also allergic to soy, sunflower seeds, sesame seeds and coconut!

  • 1/3 cup stevia? Seems like an awful lot. What form is the stevia in? Liquid? Powder? I can’t imagine that 1/3 cup of a purified stevia extract powder wouldn’t be overpowering, but if it’s been bulked out with something else, then what’s been added matters, and not just because it affects the how much carbohydrate is in finished pie. For example, Trader Joe’s sells a stevia powder that’s bulked out with lactose. Hi, I’m lactose intolerant. Fortunately, Trader Joe’s also has a 100% stevia powder. It’s the stuff in the smaller bottle.

    I’ve seen at least one stevia product that’s bulked out with dextrose AKA glucose. I think your readers need to know the answer to this question.

  • just a fyi all chickens are fed grains. even pastured ones. hens would barely lay any eggs and certainly not enough for someone to be selling them. pastured, organic, non-gmo tested, no corn or soy (which would be near impossible to find on the last two points) would give you the best possible outcome outside of raising your own. nevertheless thank you for the recipe I look forward to making it tonight.

  • Okay, it’s been over a year since my last comment and nobody’s responded. Also, I notice that 1/3 cup xylitol can be used in place of the stevia. Now, since stevia is several times sweeter than sugar and xylitol is less sweet than sugar, the obvious conclusion is that the stevia must have something added to give it bulk, but we still don’t know what.

  • Thanks for the great questions! Here are the answers:

    1 can of pumpkin is typically 15 ounces. You would need 30 ounces total of homemade pureed pumpkin.

    A standard 9-inch pie pan will work.

    I prefer powdered Stevia because powder binds better than the liquid; however, you can use either liquid or powder form. Many people prefer the taste of birch tree Xylitol over Stevia. The type and amount of sweetener can be adjusted to your taste preference. (You can even use honey or pure maple syrup if you choose.) I personally have found that you need more powdered Stevia than any liquid sweetener to give it the same amount of sweet taste. One word of caution: you do have to be careful when buying powdered Stevia as most brands have additives included.

Leave a Reply

You must be logged in to post a comment.

Enter Your Login Credentials
This setting should only be used on your home or work computer.