MINI PUMPKIN PIES (LOW FAT, LOW SUGAR)

December 05, 2018

MINI PUMPKIN PIES (LOW FAT, LOW SUGAR)

After making those scrumptious mini apple pies, I just had to do a pumpkin version! These cute mini pies taste just like the classic with a crumbly crust and pudding-like pumpkin filling rich in sweet spices. They’re just divine with dairy-free coconut whipped cream! Best of all, they’re low-sugar and low-fat, at just over 100 calories each. You can easily make these pies vegan and Paleo too, making them the perfect portion-controlled dessert for any crowd.

Did you know? One half cup of pumpkin contains over 120% of your recommended daily allowance for Vitamin A, a vitamin that not only protects your eyesight, but also boosts your immune system (perfect for this time of year!)

For the crust

For the low fat gluten-free crust, I used just a few ingredients: gluten-free all-purpose flour (can use all-purpose, oat flour, or cassava flour for Paleo), vegan buttery spread (can use regular butter, ghee or coconut oil for Paleo), one egg white (substitute 1 ½ tsp. ground flaxseed + 1 tbsp. water for vegan), cold water, and optional sweetener (I used Pyure Organic Stevia Blend, which is Paleo and vegan). You can use coconut sugar or regular sugar to sweeten the crust, but you will need about twice as much since they aren’t as sweet. I combined these ingredients to make a crumbly dough, then pressed two level tablespoons of dough into the bottom and sides of each of twelve lightly greased muffin wells.

For the filling

Next comes the filling! I used pure canned pumpkin (not pumpkin pie filling), sweetener (either Pyure Organic Stevia Blend or Truvia Brown Sugar Blend for a richer flavor), egg whites, unsweetened cashew milk (any milk will do) and pumpkin pie spice (cinnamon, nutmeg, ginger, cloves; or just use 2 ½ teaspoons of pumpkin pie spice). Again, if you’re using coconut sugar, regular sugar, or brown sugar make sure to use twice as much or it won’t be as sweet! If making these vegan, substitute three tablespoons of cornstarch or tapioca starch in place of the egg whites.

Topping

Now, you can’t really enjoy these to the fullest until your chill them and serve them with fluffy coconut whipped cream! Chilled pumpkin pie > warm pumpkin pie in my humble opinion. It’s just so good I can’t get enough! Between my daughters and I, these twelve pies only lasted two days. Yep, they’re pretty delicious.

Here’s the printable recipe! I hope you’ll rate and comment below if you try them 😉

This post contains affiliate links.

Mini Pumpkin Pies (Low Fat, Low Sugar)

These healthy mini pumpkin pies are low fat, low sugar, and low in calories with all the classic flavor you crave! Easy made Paleo and vegan.
Course Dessert
Cuisine American
Prep Time 25 minutes
Cook Time 25 minutes
Servings 12 mini pies
Calories 110kcal

Ingredients

Crust:

  • 1 1/2 cup (180g) gluten-free flour*
  • 6 tbsp. cold water
  • 1/4 cup buttery spread melted*
  • 2 tbsp. 1 large egg white*
  • 1 tsp. calorie-free sweetener* I used one that's twice as sweet as sugar
  • 1/4 tsp. salt

Pumpkin filling:

  • 1 1/2 cup pure pumpkin puree
  • 1/2 cup unsweetened cashew milk*
  • 1/4 cup (2 large) egg whites*
  • 1/4 cup brown sugar alternative* I used one that's twice as sweet as sugar
  • 1/2 tsp. ground cinnamon*
  • 1/2 tsp. ground ginger*
  • 1/4 tsp. ground nutmeg*
  • 1/8 tsp. ground cloves*
  • 1/4 tsp. sea salt

*See blog post above for substitutions.

    Instructions

    • Preheat oven to 400 degrees F.
    • Combine crust ingredients and knead until a dough is formed.
    • Lightly spray wells of a muffin tin with cooking spray.
    • Measure two tablespoons of dough into the bottom of each muffin well, then press dough into the bottom and up the sides to make mini crusts.
    • Combine filling ingredients and divide between crusts, filling to the top.
    • Bake pies for 25-30 minutes until golden brown on edges. Let pies cool for 10 minutes before attempting to remove from muffin wells.
    • Enjoy chilled (recommended) or room temperature, however you like your pumpkin pie! Great with coconut whipped cream. Will keep in the fridge in an airtight container up to one week.

    Notes

    Calories (per pie): 110kcal, Fat: 3.2g, Sat fat: 0.8g, Carbs: 20g, Fiber: 2g, Sugar: 3g, Protein: 1g, Sodium: 125mg




    Leave a comment

    Comments will be approved before showing up.


    Also in Blog

    Lemon Poppyseed Protein Bread (Dairy Free)
    LEMON POPPYSEED PROTEIN BREAD (DAIRY FREE)

    April 09, 2024

    Where are all my lemon lovers at? I’m sucker for anything lemon, but my favorite is this Lemon Poppyseed Protein Bread. This bread is moist and fluffy, sweet and citrusy, and downright crave-worthy! It's dairy-free and can also be made gluten-free or vegan! I won't lie, it took many tries to perfect this loaf, but the effort was well worth the reward. 

    View full article →

    HEALTHY HAMBURGER HELPER
    HEALTHY HAMBURGER HELPER

    April 05, 2024

    Who else loved Hamburger Helper as a kid? This Healthy Hamburger Helper tastes like a fresher, home-cooked version of my favorite boxed meal. My version has no artificial additives, and can easily be made dairy-free or vegan! It’s balanced in protein and carbs, and significantly lower in fat and sodium too. Best of all, this one pan meal is ready to eat in under 30 minutes!

    View full article →

    Banana Nut Collagen Protein Muffins (Gluten Free)
    BANANA COLLAGEN PROTEIN MUFFINS (GLUTEN FREE)

    April 03, 2024

    Muffins are always a good idea for breakfast – especially if they’re these Banana Collagen Protein Muffins! These muffins are low sugar, high-protein, and taste like banana heaven. I had to eat as many as I could before the hubby got them all (he was pretty mad about it too). You can make these muffins low fat using unsweetened applesauce, or use buttery spread and walnuts like I did for a more decadent version.

    View full article →

    Get my FREE meal prep guide!

    Get family-friendly recipes, nutrition tips and faith-based inspiration delivered straight to your inbox.