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    Home » Dessert

    Healthy Pumpkin Pie with Fresh Pumpkin!

    Published: Nov 24, 2020 · Modified: May 9, 2025

    Healthy Pumpkin pie recipe
    Jump to Recipe Jump to Video Print Recipe

    Healthy Pumpkin Pie. My easy healthy pumpkin pie filling has no sugar and is naturally sweetened with pure maple syrup. You can also make this healthy pumpkin pie recipe crustless, it is delicious both ways!

    My Healthy Pumpkin Pie Recipe is:

    • All natural ingredients
    • No added sugar
    • Easy to make
    • Delicious
    • Tastes just like classic pumpkin pie
    • Gluten Free
    • Dairy Free
    • Paleo

    Thanksgiving is all about pie right?! Next up on my menu is a healthy pumpkin pie with fresh pumpkin that is refined sugar free and also dairy free. My easy healthy pumpkin pie is made with just 8 ingredients: homemade pumpkin puree, coconut milk, maple syrup, vanilla extract, pumpkin pie spice, ground cinnamon, sea salt, and eggs!

    I have been on a baking rampage this weekend with all the different pie recipes. I experimented with an almond flour crust, a gluten free flour pie crust, healthy chocolate pudding filling, healthy coconut banana cream pie, and now this healthy pumpkin pie with coconut milk! The fridge has been packed solid with pies and I am not mad about it. 🙂 2 slices a night and I'm feeling good.

    Love baking and want to truly take your healthy baking up a notch? Read my full No Discard Sourdough Starter Guide for Beginners! You can use sourdough starter in everything from cookies to cakes, pie crusts, breads, and so much more!

    HEALTHY PUMPKIN PIE INGREDIENTS

    • Pumpkin puree. I like to make homemade pumpkin puree from pie pumpkins, but you can also use store bought canned pumpkin. If you do use canned pumpkin, just make sure it is in a BPA free can.

    click here to learn how to make your own pumpkin puree

    • Full fat coconut milk. Use a can of organic full fat coconut milk.
    • Maple syrup. Make sure to buy pure maple syrup!
    • Vanilla extract. Make sure it is pure vanilla extract and not artificial vanilla extract!
    • Pumpkin pie spice. I use a jar of premade pumpkin pie spice, which is just a blend of  ground cinnamon, nutmeg, ginger, and cloves.
    • Ground cinnamon. I added a bit more ground cinnamon because I just love the extra flavor and aroma it adds.
    • Pink sea salt in place of conventional table salt (which is bleached).
    • Eggs from my local farmer!

    HEALTHY PUMPKIN PIE RECIPE VS TRADITIONAL PUMPKIN PIE RECIPE

    I always like to start a new healthy recipe by making the traditional one first. That way I can see what the flavor and texture is like and mimic it to the best of my ability.

    Let's look at what traditional pumpkin pie is made with versus my healthy pumpkin pie with fresh pumpkin. We are just going to look at the pumpkin pie fillings here and not the pie crust.

    Traditional Pumpkin Pie

    pumpkin puree, eggs, brown sugar, corn starch, salt, pumpkin pie spice, heavy cream, milk.

    Healthy Pumpkin Pie

    pumpkin puree, eggs, maple syrup, salt, pumpkin pie spice, cinnamon, vanilla, coconut milk.

    You can see some similarities and differences between the two. Both use real pumpkin puree, eggs, pumpkin pie spice, and salt.

    The differences really are in the sugars & cream. My no sugar healthy pumpkin pie is made with just ¼ maple syrup in place of 1 ½ cups of brown sugar. The heavy cream and milk is substituted for full fat coconut milk.

    TIPS FOR THE BEST HEALTHY PUMPKIN PIE RECIPE

    Use high quality pumpkin puree. You will get amazing flavor if you make your own puree or choose organic canned pumpkin. Don't cheap out!

    Use full fat coconut milk. Full fat coconut milk makes your pumpkin pie dense and creamy.

    Pure maple syrup adds just a touch of sweetness. Make sure to buy pure maple syrup and not the artificially flavored ones (which is basically just flavored corn syrup yuck).

    Pure vanilla extract has THE best flavor. Read the bottle carefully and don't buy the artificially flavored one. I know the pure vanilla is more expensive but it is so worth it!

    High quality spices. First, make sue to buy good quality pumpkin spice and cinnamon. And second, don't use ones that have been in your cupboard for years and years. Spices degrade in scent and flavor over time so it's best to buy smaller quantities each year!

    HOW TO MAKE EASY HEALTHY PUMPKIN PIE FILLING

    STEP 1- MIX THE HEALTHY PUMPKIN PIE FILLING

    Preheat your oven to 350 degrees. Make sure you have an unbaked 9 inch pie crust ready to go (see some of my favorites below).

    In a large mixing bowl, add:

    • 2 cups pumpkin puree
    • ⅔ cup full fat coconut milk
    • ¼ cup pure maple syrup
    • 2 teaspoons vanilla extract
    • 1 tablespoon pumpkin pie spice
    • 1 teaspoon ground cinnamon
    • ¼ teaspoon pink sea salt
    • 2 large eggs.

    Use a whisk to mix the filling together completely.

    Pour the filling into your unbaked 9" pie shell.

    healthy pumpkin pie before baking

    So easy right?!

    WHAT KIND OF CRUST GOES WITH HEALTHY PUMPKIN PIE?

    I have made this pie with my healthier pie crust, which is a wheat flour base.

    I have also tried it with my gluten free pie crust, which is made with a 1:1 gluten free baking flour.

    Both times it came out great!

    I have not tried it with my almond flour pie crust yet, but if you try it with this pie crust, leave me a comment below to let me know how it turned out for you!

    STEP 2- BAKE

    HOW TO BAKE HEALTHY PUMPKIN PIE

    Bake your pie in the preheated oven for 1 hour.

    You will notice that the edges of the pie crust will be golden brown, and center of the pie filling will be set. It is a good indicator that your pie is fully cooked if there is a crack in the center of the filling. 🙂

    healthy pumpkin pie after baking

    STEP 3- COOL AND SERVE!

    Allow your pie to cool completely before serving it.

    I usually bake mine the night before and let it cool at room temperature overnight before serving it the next day. This is also a time saver on Thanksgiving day to have your pies made the day before and ready to go!

    HOW TO SERVE HEALTHY PUMPKIN PIE

    You can serve it as is, but the best way is always with whipped cream right?!

    Make your own whipped cream by whipping heavy cream with a bit of vanilla and sugar. Make coconut whipped cream. Or, purchase whipped cream store bought.

    FAQ'S

    Frequently asked questions about my healthy dairy-free pumpkin pie recipe.

    HOW DOES THIS HEALTHY PUPMPKIN PIE TASTE GOOD WITH NO SUGAR?

    No sugar pumpkin pie is incredibly flavorful! It has high quality cinnamon, pumpkin pie spice, sea salt, and a bit of pure maple syrup.

    CAN I MAKE HEALTHY PUMPKIN PIE WITH NO CRUST?

    Yes!! Simply add your healthy pie filling right into the pie dish. Bake until the center is no longer jiggly. A delicious healthy no crust pie.

    CAN I MAKE HEALTHY PUMPKIN PIE BARS INSTEAD?

    Yes!! Instead of pressing the pie crust up the sides, roll the pie crust into a square shape. Place the pie crust into the bottom of a 9 x 9 glass baking dish. Next, add the pie filling. Bake until the center is no longer jiggly. Cut into bars.

    HOW DO I MAKE AHEAD HEALTHY PUMPKIN PIE FILLING?

    You can make your pumpkin pie filling ahead of time. This is especially great for busy Thanksgiving desserts. Make your pie filling the night before and store it in the fridge. Let it sit at room temperature about 30 minutes before baking.

    INSTEAD OF HEALTHY PUMPKIN PIE WITH COCONUT MILK, CAN I USE GREEK YOGURT INSTEAD?

    Yes! You can replace the coconut milk for Greek yogurt in this pumpkin pie recipe!

    healthy pumpkin pie with whipped cream

    More Healthy Baked Dessert Recipes you're going to love!

    • Pumpkin Cinnamon Rolls
    • Homemade Pumpkin Puree
    • Squash Apple Bake
    • Healthy Apple Crisp
    • Healthy Chocolate Pudding Pie
    • Healthy Apple Pie Cheesecake
    • Healthy Banana Cream Pie
    • Almond Flour Pie Crust
    • Wheat Flour Pie Crust
    • Gluten Free Pie Crust

    If you try my Healthy Pumpkin Pie Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    healthy pumpkin pie

    The Best Healthy Pumpkin Pie

    My healthy pumpkin pie is a must make for this year's Thanksgiving dinner! Easy healthy pumpkin pie filling is made with a couple healthier substitutions like coconut milk in place of heavy cream and maple syrup in place of sugar.
    5 from 10 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 1 hour hr
    Cooling time 1 hour hr
    Total Time 2 hours hrs 10 minutes mins
    Course Dessert
    Cuisine American
    Servings 8 people
    Calories 103 kcal

    Equipment

    • Mixing bowl
    • Whisk
    • pie dish

    Ingredients
      

    • 2 cups pumpkin puree
    • ⅔ cups full fat coconut milk
    • ¼ cup pure maple syrup
    • 2 teaspoon vanilla extract
    • 1 tablespoon pumpkin pie spice
    • 1 teaspoon ground cinnamon
    • ¼ teaspoon pink sea salt
    • 2 lg eggs
    • pie crust

    Instructions
     

    • Preheat oven to 350 degrees Fahrenheit. Make sure to have a 9" unbaked pie shell ready.
      pie crust
      gluten free pie crust
    • In a mixing bowl, whisk together pumpkin puree, coconut milk, maple syrup, vanilla extract, pumpkin pie spice, cinnamon, salt, and eggs.
      2 cups pumpkin puree, ⅔ cups full fat coconut milk, ¼ cup pure maple syrup, 2 teaspoon vanilla extract, 1 tablespoon pumpkin pie spice, 1 teaspoon ground cinnamon, ¼ teaspoon pink sea salt, 2 lg eggs
      healthy pumpkin pie filling ingredients
    • Add the filling to the prepared (unbaked) pie shell.
      healthy pumpkin pie
    • Bake for 1 hour until the center is set.
      healthy pumpkin pie
    • Cool for at least 1 hour or overnight before serving. Enjoy!
      healthy pumpkin pie

    Video

    https://youtube.com/shorts/nyPoM7lNaIw?feature=share

    Notes

    HOW TO MAKE A HEALTHY PUMPKIN PIE CRUSTLESS- For a pumpkin pie with no crust, simply pour the pumpkin pie filling straight into a pie dish. Bake till center is set, cool and enjoy!
    HOW TO MAKE A HEALTHY PUMPKIN PIE WITH GRAHAM CRACKER CRUST- For a healthy graham cracker crust, omit adding the sugar when you mix together the ingredients. Also, choose either a sugar free graham cracker, or a low sugar one. Press into a pie dish, pour the pumpkin pie filling on top, bake till set and cool. 
    HOW TO MAKE HEALTHY PUMPKIN PIE WITH GREEK YOGURT- If you want a healthy pumpkin pie recipe made with Greek yogurt, replace the ⅔ cup coconut milk with ⅔ cup Greek yogurt. 
    Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
    Nutritional information is for the pie filling only and does not include the pie shell.

    Nutrition

    Serving: 1pieceCalories: 103kcalCarbohydrates: 11gProtein: 2.5gFat: 6gPotassium: 286mgFiber: 0.7gSugar: 7gVitamin A: 2500IUVitamin C: 6.6mgIron: 0.3mg
    Keyword dairyfreehealthypumpkinpie, easyhealthypumpkinpie, easyhealthypumpkinpierecipe, healthypierecipe, healthypumpkinpiedairyfree, healthypumpkinpiefilling, healthypumpkinpiefromscratch, healthypumpkinpiehomemade, healthypumpkinpielowcalorie, healthypumpkinpiemaplesyrup, healthypumpkinpienorefinedsugar, healthypumpkinpienosugar, healthypumpkinpierecipe, healthypumpkinpiewithmaplesyrup, homemadehealthypumpkinpie, lowcaloriehealthypumpkinpie, norefinedsugarhealthypumpkinpie, nosugarhealthypumpkinpie, pumpkinpie, quickhealthypumpkinpie, quickhealthypumpkinpierecipe
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

      5 from 10 votes (7 ratings without comment)

      Leave me a comment!

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      Recipe Rating




    1. Christie

      November 25, 2020 at 8:45 pm

      5 stars
      Love this dairy-free and sugar free pumpkin pie Rosemary! It looks incredibly tasty and I could dive in face first!

    2. [email protected]

      November 25, 2020 at 9:04 pm

      Ahh thank you Christie!! I was rushing to get it up in time before Thanksgiving tomorrow!!

    3. Tiff

      November 08, 2022 at 1:11 pm

      5 stars
      Omg only 1/4 cup of maple syrup!! To my usual almost 2 cups of brown sugar I was skeptical at first but then I made it and my whole family liked it!! Definitely making this healthy pumpkin pie on Thanksgiving!!

    4. Jen

      November 08, 2022 at 1:12 pm

      5 stars
      This was soooo good!! I made a crust less pumpkin pie and loved it!!

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    Rosemary Squires registered dietitian of the hint of rosemary blog

    Hi, I'm Rosemary, a registered dietitian and proud mom to a lively toddler. Back in 2015, I launched Hint of Rosemary to share my genuine passion for delicious and enjoyable healthy eating.

    In our home, I celebrate the delightful fusion of American and Jordanian cuisines, drawing inspiration from the rich tapestry of Arabic cuisine, and striving to create a harmonious blend of cultures. My hope is that you'll find inspiration here and, above all, savor every bite.

    More about me →

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