Pumpkin pie is a vacation staple, however let’s be actual, most conventional recipes are loaded with sugar. That may ship your blood sugar hovering and depart you feeling sluggish as a substitute of happy. As a dietitian, I like to recommend placing a more healthy spin on classics so you may benefit from the flavors you like and be ok with it.
This model swaps in nutrient-dense substances and retains sugar to a minimal, with out sacrificing the comfortable, spiced taste you crave.
Why Attempt Low-Sugar Pumpkin Pie
There are numerous advantages to reducing your sugar consumption. Right here’s why this pumpkin pie is completely different:
- Decrease sugar, extra steadiness: We reduce on added sugar and use simply sufficient pure sweetness to maintain it scrumptious. This helps preserve blood sugar secure, making it simpler to handle parts and cravings.
- Fiber-rich pumpkin: Pumpkin is of course excessive in fiber, which slows digestion and helps assist regular blood sugar.
- Protein enhance: A bit protein within the filling helps steadiness the carbs, making it a extra blood sugar-friendly deal with.
- Higher-for-you crust choices: You need to use a whole-grain or almond flour crust for additional vitamins and fiber.
Low-Sugar Pumpkin Pie Recipe
Servings: 8
Elements
- 1 ¾ cups pumpkin puree (not pumpkin pie filling)
- 2 giant eggs
- ¾ cup unsweetened almond milk (or milk of alternative)
- ¼ cup maple syrup or honey (alter to style)
- 2–3 Tbsp coconut sugar or monk fruit sweetener (non-compulsory, for added sweetness)
- 1 tsp vanilla extract
- 1 ½ tsp cinnamon
- ½ tsp floor ginger
- ¼ tsp nutmeg
- Pinch of cloves and salt
- 1 pre-baked whole-grain or almond flour pie crust
Directions
- Preheat oven to 350°F (175°C).
- In a big bowl, whisk collectively pumpkin, eggs, almond milk, maple syrup, sweetener (if utilizing), vanilla, and spices till clean.
- Pour filling into pre-baked crust.
- Bake for 45–50 minutes, or till the middle is simply set.
- Cool earlier than serving.
Dietitian Tip
Pair your slice with a dollop of Greek yogurt or coconut cream. The added protein or fats helps sluggish digestion much more, conserving your blood sugar regular.
For those who battle with feeling bloated after consuming excessive fiber meals, contemplate including digestive enzymes like HUM’s Flatter Me to assist optimize your post-pie digestion.