Pumpkin Pie with Benefits: The Low-Sugar Recipe That Won’t Spike Your Blood Sugar

Pumpkin pie is a holiday staple, but let’s be real, most traditional recipes are loaded with sugar. That can send your blood sugar soaring and leave you feeling sluggish instead of satisfied. As a dietitian, I recommend putting a healthier spin on classics so you can enjoy the flavors you love and feel good about it.

This version swaps in nutrient-dense ingredients and keeps sugar to a minimum, without sacrificing the cozy, spiced flavor you crave. 

Why Try Low-Sugar Pumpkin Pie

There are many benefits to lowering your sugar intake. Here’s why this pumpkin pie is different:

• Lower sugar, more balance: We cut back on added sugar and use just enough natural sweetness to keep it delicious. This helps keep blood sugar stable, making it easier to manage portions and cravings. 
• Fiber-rich pumpkin: Pumpkin is naturally high in fiber, which slows digestion and helps support steady blood sugar.
• Protein boost: A little protein in the filling helps balance the carbs, making it a more blood sugar-friendly treat.
• Better-for-you crust options: You can use a whole-grain or almond flour crust for extra nutrients and fiber.

Low-Sugar Pumpkin Pie Recipe

Servings: 8

Ingredients

• 1 ¾ cups pumpkin puree (not pumpkin pie filling)
• 2 large eggs
• ¾ cup unsweetened almond milk (or milk of choice)
• ¼ cup maple syrup or honey (adjust to taste)
• 2–3 Tbsp coconut sugar or monk fruit sweetener (optional, for added sweetness)
• 1 tsp vanilla extract
• 1 ½ tsp cinnamon
• ½ tsp ground ginger
• ¼ tsp nutmeg
• Pinch of cloves and salt
• 1 pre-baked whole-grain or almond flour pie crust

Instructions

1. Preheat oven to 350°F (175°C).
2. In a large bowl, whisk together pumpkin, eggs, almond milk, maple syrup, sweetener (if using), vanilla, and spices until smooth.
3. Pour filling into pre-baked crust.
4. Bake for 45–50 minutes, or until the center is just set.
5. Cool before serving.
   

Dietitian Tip

Pair your slice with a dollop of Greek yogurt or coconut cream. The added protein or fat helps slow digestion even more, keeping your blood sugar steady.

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