This healthy pumpkin pie recipe is goes light on the sugar making it a better option for those with diabetes around the holidays to manage their blood sugars. This diabetes friendly recipe has less sugar in it than most traditional pumpkin pies which makes it easier to manage blood sugars.  And this recipe is gluten-free! A lot of individuals with diabetes struggle with how to eat on holidays, especially Thanksgiving, so we wanted to help make some diabetes-friendly recipes, which everybody can enjoy!

In addition to cutting down a bit on the sugar, this recipe uses almond flour instead of all-purpose flour, which tastes delicious, but helps with carb control. Almond flour is higher in fiber than all-purpose flour, which makes it lower on the glycemic index. Foods lower on the glycemic index have slower digestion, so blood sugar increases more gradually than with higher-indexed foods.

pumpkin pie

pumpkin pie (photo by Kaitlin Eckstein)

For more diabetes friendly recipes, take a look at our cooking with diabetes cookbook.

cooking with diabetes

 

Pumpkin Pie

This pumpkin pie recipe is goes light on the sugar making it a better option for those with diabetes around the holidays to manage their blood sugars.
Course: Desserts
Cuisine: Fun With Food, Vegetarian
Keyword: Fall, Holiday, Party, Winter
Cooking Method: Oven
Condition: Diabetes, Gluten Free, PCOS, Vegetarian
Servings: 8 people

Ingredients

Crust

  • 2 cups almond flour blanched
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 2-3 Tbsp butter melted and cooled
  • 1 egg beaten

Filling

  • 15 oz pumpkin puree canned
  • 1/3 cup brown sugar
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1/2 tsp salt
  • 2 egg beaten well
  • 1 cup milk

Instructions

  • Preheat oven to 420°F.
  • For the crust, combine the almond flour, salt, cinnamon, and egg in a large bowl. Slowly stir in the butter until mixture sticks together and holds.
  • Press crust into a 9-inch pie pan until crust is thin and even.
  • In a separate large bowl, combine the pumpkin, sugar, pumpkin pie spice, cinnamon, nutmeg, and salt until combined.
  • Stir in the two beaten eggs to the pumpkin mixture.
  • Slowly stir in the milk to the pumpkin mixture until fully combined.
  • Pour into the crust making sure not to spill over, some pumpkin mixture might be left over.
  • Bake in the oven for 15 minutes and then cover crust with aluminum foil to prevent burning.
  • Bake in the oven for an additional 40-45 minutes, until center is firm and cooked.

Nutrition

Carbohydrates: 22g | Protein: 10g | Fat: 19g | Cholesterol: 7mg | Sodium: 358mg | Potassium: 192mg | Fiber: 5g

Please note:

Nutrition info is an estimate and may contain errors.

Please let us know what you think of our healthy pumpkin pie recipe in the comments below.

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