Keto Gluten-Free and Dairy-Free Spiced Pumpkin Pie

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  • prep time

    prep time

    40 min

  • cook time

    cook time

    30 min

  • ready time

    ready time

    1 h 10 min

Keto Gluten-Free and Dairy-Free Spiced Pumpkin Pie

This Keto-friendly gluten-free recipe is also dairy-free and has the option to be vegan too. Pumpkin puree and coconut cream are combined with the warming spices of cinnamon, vanilla, nutmeg and cloves, encased in an almond and linseed pastry. This gluten-free Keto recipe makes 8-10 small individual pies or 1 large 9” pie. Delicious as it is easy to make, this low-carb pumpkin pie is perfect for gatherings with family and friends during the cooler months.

Is pumpkin Keto-friendly?

Pumpkins are a type of winter squash, commonly thought to be a vegetable, but they are technically a low-carb fruit. They typically contain 7g of net carbs per cup, making it safe to incorporate and eat them on a Keto low-carb diet, you just need to watch the portion size.

Pumpkins are loaded with a variety of nutrients, including fibre, vitamins, minerals and are particularly high in beta-carotene, a powerful antioxidant. Beta-carotene is the red-orange pigment that gives plants and fruits their color. The human body then converts this antioxidant into vitamin A which may help with immunity, eye health and skin health.

What type of pumpkin do I choose?

The typical Halloween carving pumpkins are ok but they do lack flavor. Pumpkins for pies are often labelled as sugar pumpkins or pie pumpkins. Do source a smaller and more dense pumpkin with rich orange flesh. There are many varieties but some specific names are ‘Delicata’, ‘Crown prince’, ‘Baby Pam’, ‘Autumn Gold’ or butternut squash. If you are short for time you can buy canned pumpkin puree, but always check the ingredients of store-bought pumpkin puree as they are often laden with added sugar. Ensure what you buy is 100% pumpkin puree and not ‘pumpkin pie filling’.

How to prepare a whole pumpkin:

You can either steam or roast it. To steam, carefully peel the pumpkin with a potato peeler, cut in half and use a spoon to remove the seeds and strings. Dice the pumpkin into 1-inch cubes and place it into a steaming basket set inside a deep pan with a couple of inches of water at the base. Bring to a simmer and let steam for 20-25 minutes until tender. Use a potato masher or food processor to puree.

To roast it, cut the pumpkin into quarters and place the pumpkin on a baking tray skin side down. Roast at 180C/ 355F for 45-60 minutes, checking periodically not to burn. Scrape the flesh from the skin and blend in a food processor until smooth.

When you core the pumpkin, keep the seeds and roast them on a tray with a sprinkling of sea salt. Pumpkin seeds are also called pepitas, they are edible and also make a delicious Keto snack full of protein, magnesium, copper and zinc.

Fresh pumpkin purée keeps well in the fridge for up to 3 days, alternatively, you can freeze any leftover puree for several months and use it in savoury dishes or other sweet bakes!

Can I make this recipe vegan?

Eggs are used in this recipe to help the pie filling set so they are a crucial ingredient. You can try to substitute with a Keto-friendly egg replacement, ½ teaspoon guar gum, ½ teaspoon xanthan gum or substitute with 2 teaspoons of arrowroot starch. Thickening agents must always be first dissolved in a couple of teaspoons of cold water before adding to the filling to avoid lumps.

  • Net Carbs

    3.9 g

  • Fiber

    4 g

  • Total Carbs

    8 g

  • Protein

    4.3 g

  • Fats

    15.7 g

181 cals

Keto Gluten-Free and Dairy-Free Spiced Pumpkin Pie

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Almond flour

    Almond flour

    1 cup

  • Flax seeds (Ground/ Milled)

    Flax seeds (Ground/ Milled)

    0.5 cup

  • Coconut flour

    Coconut flour

    0.33 cup

  • Salt, sea salt

    Salt, sea salt

    0.5 tsp

  • Cinnamon

    Cinnamon

    4 tsp

  • Coconut oil

    Coconut oil

    0.33 cup

  • Water

    Water

    0.5 cup

  • Pumpkin (cooked, boiled, drained, without salt)

    Pumpkin (cooked, boiled, drained, without salt)

    17.6 oz

  • Coconut cream (liquid from grated meat)

    Coconut cream (liquid from grated meat)

    5 fl oz

  • Raw egg

    Raw egg

    2 medium

  • Erythritol Granulated

    Erythritol Granulated

    0.5 cup

  • Vanilla extract

    Vanilla extract

    1 tsp

  • Nutmeg Ground

    Nutmeg Ground

    0.25 tsp

  • Cloves, ground

    Cloves, ground

    0.25 teaspoon

  • Ginger, ground

    Ginger, ground

    0.5 tsp

Recipe Steps

steps 7

1 h 10 min

  • Step 1

    Grease your tart tins with coconut oil. Set aside. In a large bowl, add the almond flour, coconut flour, ground linseed, sea salt and 1 teaspoon cinnamon (optional), then stir to combine. Melt the coconut oil in the microwave for 30 seconds. Make a well in the middle of the dry ingredients and pour in the melted oil and water in small batches. Use your hands to combine and gather into a ball. If it feels a little dry add more water 1 tablespoon at a time. Cover in plastic wrap and leave to chill in the fridge for 15-20 minutes, just cool enough to prevent sticking.
    Step 1
  • Step 2

    Peel the pumpkin while the pastry is chilling. Cut it in half and use a spoon to remove the seeds and stringy fibre. Dice the pumpkin into 1-inch cubes.
    Step 2
  • Step 3

    Place the pumpkin into a steaming basket set inside a deep pan with a ½ cup of water at the base. Bring to a simmer and let steam for 20-25 minutes until tender. Use a potato masher or food processor to puree. Leave to cool.
    Step 3
  • Step 4

    Preheat the oven to 350ºF / 180ºC. Cut 2 pieces of baking paper and place the dough in between, this will help prevent sticking to the counter. Roll the dough about 1/6-inch thick or use your fingers to press the pastry directly into each pie dish. Use a fork to prick holes into the base to allow the heat to circulate and prevent bubbling. For mini tarts, you can pre-bake as they are, larger pies will require blind baking with baking beads or dried pulses to weigh the pastry down. Pre-bake for 15 minutes until the edges just start to crisp, but not fully cooked through.
    Step 4
  • Step 5

    Remove the pastry from the oven and leave to cool for 15-20 minutes. Transfer the pumpkin puree to a bowl of a stand mixer with the whisk attachment. Pour in the coconut cream, eggs, erythritol, vanilla extract and a pinch of sea salt, then whisk on medium speed until completely combined. Add in the ground cinnamon, nutmeg, cloves and ginger or your spice blend of choice. You can also whisk by hand.
    Step 5
  • Step 6

    Equally, scoop the pumpkin filling into the pastry cases. For extra presentation marks, use the back of a spoon to create a little swirl on top. Bake in the centre of the oven for 12-15 minutes or until the tops just start to brown. Freeze any leftover filling or place the filling into an ovenproof dish and bake; you can add the filling to smoothies or just eat it out of the dish!
    Step 6
  • Step 7

    Remove from the oven and leave to cool for 10 minutes in their tins. Then remove entirely from their tins and leave to cool on a wire rack. Sprinkle with more cinnamon and serve at room temperature or cold with a lashing of heavy cream.
    Step 7

Comments 7

  • SpectacularKetone209997

    SpectacularKetone209997 a year ago

    It's good, but I prefer a crust without flaxseed

    • wld276684

      wld276684 2 years ago

      Can I use butternut squash instead of pumpkin?

      • recipewriter

        recipewriter a year ago

        Yes absolutely :)

    • Jlcrevier

      Jlcrevier 2 years ago

      Planning on making this over the weekend...a few minor tweaks...like flax for linseed and heart smart margarine for coconut oil (using pantry items)...or I may 86 the crust completely...

      • Prayingkoala798

        Prayingkoala798 3 years ago

        What can be substituted for the ground linseed….I thought linseed was toxic

        • recipewriter

          recipewriter a year ago

          linseed and flaxseed are nutritionally the same :) in the UK it's called linseed whereas in the US it's called flax.

        • Mommasquared

          Mommasquared 2 years ago

          When I Google it it said you can use flax seed...