Failproof Keto Pecan Pie
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This is the one! FULL of flavor and not sickly sweet – a crowd wow-ing keto pecan pie to impress anyone at your holiday table.
It’s easy for the flavor of a pecan pie to become flat and crazy sweet. So I didn’t just want this keto pecan pie recipe to be good for a sugar free pie. I wanted it to be a REALLY DANG GOOD pecan pie that just happens to be keto friendly too.
The result is a keto pecan pie that’s truly sugar free and easy on blood sugar (a non-negotiable for me as a Type 1 Diabetic!) but also full of rich and complex flavor.
If you’re in a hurry, feel free to hit that Jump To Recipe button at the top of this post to go directly to the coconut flour pie crust recipe. But as always, I’m sharing loads of advice to help you improve your low carb baking that you won’t want to miss. I’m also answering some of the most commonly asked reader questions. There’s a good chance you might be wondering the same things!
Are Pecans Ketogenic Diet Friendly?
According to the USDA National Nutrient Database, pecans clock in at just 3.9 grams of carbohydrate per 1 oz serving. That puts them right on par with keto-favorite macadamia nuts, which also contain 3.9 grams of carbs per 1 oz serving.
In fact, every serving of pecans contains even more fiber per serving than macadamias! With 2.7 grams of dietary fiber per 1 oz serving, pecans may even be the most blood-sugar-friendly choice of nuts.
How Bad Is Traditional Pecan Pie For You?
What is the filling made of in pecan pie traditionally? Sugar, sugar, and more sugar! According to the USDA National Nutrient Database, the average slice of homemade pecan pie contains 63.7 grams of carbohydrates. Yikes!
Pecan pie filling is typically made with white or brown sugar or a combination of the two. And depending on what type of sugar your mother used in pecan pie, you might just have strong feelings on the topic. I prefer the flavor of white sugar, so I’ve used allulose in my keto pecan pie recipe. HOWEVER, I’ve included instructions for substituting brown Swerve if you prefer that brown sugar flavor.
The next ingredient in pecan pie is usually corn syrup, either light or dark. In this recipe, we’re using a keto friendly, sugar free maple syrup (I like KNOW foods maple flavored syrup – find it on Amazon here). Most sugar-free maple flavored syrups sold at local grocery stores are sweetened with sorbitol or maltitol, which in my experience as a Type 1 Diabetic, still cause large blood sugar spikes.
The rest of our ingredients for this low carb sugar free pecan pie will remain mostly traditional, with butter, vanilla, salt, eggs, and Bourbon (optional, for flavor). I recommend using my keto friendly coconut flour pie crust recipe for this pie (click HERE to go to the pie crust recipe). It’s easy to make and even easier to work with!
Tips For Baking Sugar Free Keto Pecan Pie
Should I blind bake the crust for pecan pie?
I definitely recommend blind baking your pecan pie crust. It’s the best way to keep pecan pie crust from getting soggy!
How To Blind Bake Your Pie Crust
For this sugar free pecan pie I recommend using my keto friendly coconut flour pie crust recipe for this pie (click HERE to go to the pie crust recipe).
To blind bake the pie crust, simply line the chilled crust with a sheet of parchment and fill with pie weights (or use the dried beans or rice that are sitting unused in your pantry!). Bake the crust at 375° F for 10 minutes, then remove the pie weights and parchment and continue baking for 5 more minutes.
Next, fill the pie crust with the keto pecan pie filling and bake at 350° F for 40-50 minutes. Cover the crust edges with a pie shield or strips of aluminum foil to prevent over browning as needed.
Should You Use Pecan Halves Or Pecan Pieces In Your Keto Pie?
I prefer to use pecan pieces in my sugar free pecan pie. A pecan pie made with pieces is neater and easier to cut than one made with halves. The smaller pieces also provide more nooks and crannies for the filling to seep into, along with more delicious crunchy caramelized bits.
What can you substitute for Bourbon?
You can substitute rum or brandy in place of Bourbon, or feel free to leave it out completely if you don’t want the flavor of alcohol.
Do pecans rise to the top of the pie?
Pecans naturally float and they will rise to the top of any pecan pie. However, I’ve packed this keto pie recipe with pecans so you won’t be disappointed by a thin and wimpy layer of pecans on top.
Can you overcook pecan pie?
You can definitely overcook pecan pie! Believe it or not, pecan pie filling a custard. So now you’re thinking… how the heck do I know when pecan pie is done and how jiggly should a pecan pie be?
You should bake the pie just until the center jiggles as one and the edges are set. If the center is firmly set, and no longer wobbles, you’ve taken it too far.
This means that you’ll need to keep a close eye on your pie for the best results. And since most ovens have hot spots, it’s important to rotate your pie once or twice during baking to promote even baking.
How far in advance can I make pecan pie?
I like to make this keto pecan pie the day before I plan to serve it.
While the pie will last for several days in the refrigerator, the crust would gradually soak up the filling and become soggy (despite blind baking the crust)
Should You Refrigerate Pecan Pie After Baking?
Pecan pie filling is a custard made with eggs, so it’s important that the pie doesn’t sit out at room temperature for more than 2 hours.
According to the USDA, bacteria can grow rapidly at temperatures between 40° F and 140° F (pro chefs refer to this as the “temperature danger zone”). In the restaurant industry this must be taken very seriously, but it’s something we should also take seriously at home!
How do you serve pecan pie?
I like my low carb pecan pie served with homemade sugar free whipped cream or keto friendly vanilla ice cream (such as So Delicious No Sugar Added Vanilla Ice Cream – look for the turquoise lid!).
But now for one of the most divisive questions – is pecan pie served warm or cold? Personally I like it cold but the good news is, there’s no wrong answer. If you grew up enjoying pecan pie served warm, go ahead and gently rewarm it before serving!
Failproof Keto Pecan Pie
Ingredients
- 1 Batch My Keto Coconut Flour Pie Dough Recipe
- 2.5 Cups Pecan Pieces
- 1/2 Cup Allulose
- 6 Tbsp Butter, melted
- 2 tsp Vanilla Extract
- 1/2 tsp Salt
- 1 Tbsp Bourbon (optional, but delicious!)
- 3 Large Eggs, room temperature
- 1 Cup Sugar Free Maple Syrup (I used KNOW Foods Maple Flavored Syrup)
Instructions
- Make the coconut flour pie crust as directed and blind bake in a 9" pie pan. Set the crust aside while you make the filling.
- Lightly toast the pecan pieces for 5-8 minutes at 375° F for 5-8 minutes, being careful not to let them get to dark or burn.
- In a large bowl, add the allulose, melted butter, vanilla extract, salt, bourbon, and eggs and whisk to combine. Add the sugar free maple syrup and whisk to combine.
- Add the lightly toasted pecan pieces and stir with a rubber spatula until all of the pecans are completely coated.
- Pour the filling into your par-baked keto pie crust and bake at 350° F for 40-50 minutes, rotating the pan halfway through baking. Use a pie shield or aluminum foil to avoid over-browning the crust.
- Allow the pie to cool to room temperature and then store in the refrigerator. Serve cold, or gently reheat before serving. I recommend serving with sugar free homemade whipped cream or keto friendly vanilla ice cream (like So Delicious No Sugar Added Vanilla Ice Cream – look for the turquoise lid!).
Nutrition facts have been calculated using Cronometer, with the carbs from all erythritol and allulose sweeteners subtracted because I do not personally have to bolus insulin for Swerve, erythritol, or allulose as a Type 1 (autoimmune) Diabetic. All Bake It Keto recipes have been tried and used successfully, but results may vary from person to person. All information provided regarding nutrition on the Website is intended to be used for informational purposes only. I am not a nutritionist. Consult your medical professional before using any recipe if you have concerns about how you may individually react to the use of any particular recipe or ingredient. By voluntarily creating and using any recipe provided here, you assume the risk of any potential injury that may result. Please see my full disclosures at https://www.bakeitketo.com/disclosures-privacy-policy/.
