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

    HEALTHY KUNG PAO CHICKEN (GLUTEN FREE)
    HEALTHY KUNG PAO CHICKEN (GLUTEN FREE)

    March 11, 2023

    This Healthy Kung Pao Chicken has become one of my favorite stir-fry recipes! It's got crunchy almonds, tender chicken pieces, and colorful vegetables - all in a savory, lightly sweet sauce with a subtle kick of Sichuan pepper. This recipe is gluten-free and actually not very spicy. All of my kids loved it! And it's surprising how wonderful almonds and celery are in this dish. You've gotta try it!

    View full article →

    CHOCOLATE GLAZED PROTEIN DONUTS (DAIRY FREE)
    CHOCOLATE GLAZED PROTEIN DONUTS (DAIRY FREE)

    March 07, 2023

    These Chocolate Glazed Protein Donuts are protein-packed and macro-balanced for the perfect sweet breakfast or snack! Each tender chocolate cake donut is covered in a rich chocolate glaze (and sprinkles if you're feeling "extra"). I love that they're low in sugar, gluten-free, and dairy-free! You can easily make them vegan by swapping the egg whites for a vegan egg substitute.

    View full article →

    CHICKEN SHAWARMA & MEDITERRANEAN VEGETABLES
    CHICKEN SHAWARMA & MEDITERRANEAN VEGETABLES

    February 22, 2023

    This Chicken Shawarma & Mediterranean Vegetables has been on repeat for meal prep - it's so flavorful! Think spiced crispy chicken thighs with savory roasted vegetables, satisfying couscous, and dill yogurt sauce. This recipe can be made dairy-free using plain unsweetened coconut yogurt, or gluten-free using quinoa instead of the couscous. For vegan, you could try marinating tofu in the spices, olive oil, and lemon! However you make it, I hope you enjoy!

    View full article →

    Get my FREE meal prep guide!

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