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The silkiest, dreamiest keto pumpkin pie EVER. Packed with comforting fall flavors and wrapped up in my perfect flaky low carb crust. Sugar-free Thanksgiving never tasted so good!
With Fall in full swing, you might be worried that you’ll be left out of the Thanksgiving dessert excitement. But this rich and creamy low carb pumpkin pie is sure to be the hit of any dessert table. Your guests won’t believe it’s keto!
Is Pumpkin Allowed On Keto?
One half cup of canned pumpkin puree contains 10g of carbs, which means that a 15 oz can has around 35g of carbs.
At first glance, that definitely seems a little high for the keto diet, right? BUT it’s important to remember that no one’s sitting down to a can of pumpkin with a spoon! Those carbs are actually spread out over 16 rich and delicious servings of pie, adding just over 2g of carbs to each slice.
And it’s worth noting that 40% of those carbs are coming from fiber!
What’s The Difference Between Canned Pumpkin, Pumpkin Puree, and Pumpkin Pie Filling?
Canned pumpkin has just ONE ingredient, and that’s pumpkin puree!
Pumpkin Pie filling, on the other hand, is pre-sweetened with sugar and seasoned with fall spices. Each 15 oz can of pie filling typically contains a whopping 98g of carbs. That’s nearly 3x the amount that’s in the plain canned puree – so you can see why it’s so important to grab the right can!
My favorite brand of canned pumpkin puree is Farmer’s Market Organic Pumpkin and you can order it on Amazon here. OR, if you’re like me and you’re all about baking ALL THE PUMPKIN THINGS, feel free to grab the case of 12 like I do.
How Many Carbs Are In Pumpkin Pie Filling
The average slice of homemade pumpkin pie contains 46g of carbs. As a Type 1 Diabetic, that would cause me to have a miserable Thanksgiving because I’d be on a blood sugar roller coaster!
Luckily, my sugar-free, gluten-free pie recipe contains just 8.2g of carbs per serving. What a difference! Add a dollop of homemade sugar-free whipped cream and you’ve pretty much got the perfect low carb Thanksgiving dessert!
What Is The Best Sugar Replacement To Use In Pumpkin Pie?
If you’ve made regular pumpkin pie before, you’ll know that many pumpkin pie recipes use evaporated milk to sweeten the pie. So you might be wondering if you can have evaporated milk on the keto diet, right? Since evaporated milk is literally just concentrated milk, it actually contains a lot of fast-acting sugar (lactose). That’s why I don’t recommend it on keto.
But don’t worry, this pie will still be perfectly sweetened!
My low carb pumpkin pie is sweetened with granulated allulose and sugar-free maple syrup (I like Lakanto maple syrup – you can find it on Amazon here).
Allulose tastes more like real sugar than any other sweetener I’ve tried. And as a Type 1 Diabetic, it has zero effect on my blood sugar. The added bonus is that it doesn’t crystallize when it cools as erythritol can, which means our pie will be suuuper smooth.
The sugar free maple syrup adds a deep flavor that will make even a low carb pie taste richer and more complex.
What Is Pumpkin Pie Spice Made Of?
Pumpkin pie spice is a blend of cinnamon, ginger, nutmeg, and cloves. I like to add the spices individually so I get complete control of the spice amounts, but you can certainly substitute pumpkin pie spice in this pie recipe if you already have some in your spice cabinet.
What You Will Need To Make My Easy Keto Pumpkin Pie
- Pumpkin puree – NOT pumpkin pie mix! (I like Farmer’s Market organic pumpkin puree – available on Amazon here)
- Allulose (tastes just like real sugar and has zero effect on my blood sugar – find it on Amazon here)
- Cinnamon (my favorite is Ceylon cinnamon – get it on Amazon here)
- Ground ginger
- Ground nutmeg (or grate your own with a Microplane for the best flavor – here is the Microplane I use)
- Ground cloves
- Heavy cream
- Sugar Free Maple Syrup (I like Lakanto’s sugar free maple sugar because it doesn’t include any of the sneaky sugar substitutes that cause a huge blood sugar spike for me – find Lakanto sugar free syrup on Amazon here)
I recommend using my Coconut Flour Pie Crust recipe for this pie. It’s low carb, flaky, and basically foolproof! Click here to read more about why this is my favorite pie crust recipe.
- Large mixing bowl (I love durable Pyrex glass mixing bowls – on Amazon here)
- Rubber spatula (I still use the same pro heatproof rubber spatulas in our daily home cooking because they’re so durable – find them on Amazon here)
- Whisk (this super sturdy, no-fuss, restaurant-style whisk on Amazon is my favorite and it’s SUCH a bargain)
- High-quality pie pan (this Emile Henry Ceramic Pie Dish is my absolute favorite and I highly recommend it – it’s available on Amazon here).
Making Perfect Coconut Flour Pie Crust For Your Sugar-Free Pumpkin Pie
Before creating my own pie dough recipe I spent YEARS making mediocre low carb crusts. I’m pretty sure I tried every recipe on the internet without finding even one that I actually enjoyed eating. They were basically just a vehicle for the filling. And honestly, there’s nothing wrong with that, really. The filling is the star of the show, after all.
BUT. Somewhere in the back of my head, I was still missing real pie crust. You see, when I was a pro pastry chef, I always used this ONE recipe because it was perfect every time. Not only that…it was sooo easy to work with! It was the holy grail of pie doughs.
That transcendent crust was my inspiration to finally create a pie crust recipe that I really LOVE: my Favorite Coconut Flour Pie Crust. I highly recommend using this pie dough for your keto pumpkin pie and you can click here to print the full recipe.
How To Avoid Cracks In Your Pie
Friends, if you always get cracks in your pumpkin pie, I’ve got great news for you – this is a super simple issue to fix!
Here are the two biggest things you can do to avoid cracks in your pumpkin pie:
- Don’t overcook the pie. Overcooking pumpkin pie is so, so common because it’s really easy to do. Most people think they need to wait for the center of the pie to be completely set and stiff when, in fact, that means it is already overcooked. Instead, remove the pie from the oven as soon as the center jiggles as one instead of rippling (think of the ripples a stone would make in water – we don’t want watery ripples!).
- Allow the pie to cool to room temperature before putting it in the refrigerator. It’s true that pumpkin pie needs to be stored in the refrigerator for food safety. But if you put the pie in the refrigerator when it’s still warm or hot the egg proteins in the custard will shrink too quickly and unevenly, causing cracks.
Best Keto Pumpkin Pie Toppings
The best keto pumpkin pie deserves the perfect toppings! Here are my favorite complements to the rich, warm fall spices:
- Keto-Friendly Vanilla Ice Cream: try this one from Wholesome Yum
- Homemade lightly sweetened whipped cream: simply whip together 1/2 cup heavy cream, 1 tablespoon of allulose, and 1/2 tsp of vanilla extract just until stiff peaks form.
- Homemade sugar-free copycat Cool Whip: try this one from Keto In Pearls
Is Cool Whip Low Carb?
A 2 tablespoon serving of cool whip will add 3g of carbs to your slice of pumpkin pie. But while it may technically fit within some folks’ daily macros, those carbs come from high fructose corn syrup and modified food starch. I recommend sticking with real whipped cream, lightly sweetened with a sugar-free sweetener like allulose, erythritol, monk fruit, or stevia.
Does Pumpkin Pie Need To Be Refrigerated?
Pumpkin pie filling has a high protein and moisture content, which means that it should be stored in the refrigerator (below 40° F). The filling is actually a custard so bacteria will multiply quickly if the pie is stored at room temperature (pro chefs call this the temperature danger zone: 40°-140°).
More Keto Pumpkin Recipes To Try:
The Ultimate Keto Pumpkin Pie
- 1 Batch of my Keto Coconut Flour Pie Crust
- 15 oz Canned Pumpkin Puree (not pumpkin pie mix)
- 2/3 Cup Allulose
- 3 Large Eggs
- 1/2 tsp Salt
- 1 tsp Cinnamon
- 1/2 tsp Ground Ginger
- 1/8 tsp Ground Nutmeg
- 1 Pinch Ground Cloves
- 1/3 Cup Sugar Free Maple Syrup (Like this Lakanto syrup)
- 1 Cup Heavy Cream
- 2 tsp Vanilla Extract
- Make my Coconut Flour Pie Crust (follow the instructions to parbake the crust for 10 minutes at 375° F for 10 minutes in preparation for the pumpkin pie filling).
- Preheat the oven to 350°F.
- To a large bowl, add the canned pumpkin puree, allulose, and eggs and whisk to combine. Add the salt, cinnamon, ginger, nutmeg, and cloves and whisk until combined.
- Add the sugar free maple syrup, heavy cream, and vanilla extract to the pumpkin mixture and whisk until everything is thoroughly incorporated.
- Pour the pumpkin filling into the parbaked pie crust.
- Bake the pie for 40-50 minutes at 350° F or just until the center of the filling jiggles as one. Do not overbake.
- Allow the pie to cool completely. Top with homemade whipped cream or keto friendly vanilla ice cream! Store in the refrigerator.
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/.