{"id":44155,"date":"2025-09-26T23:32:56","date_gmt":"2025-09-26T23:32:56","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=44155"},"modified":"2025-09-26T23:32:57","modified_gmt":"2025-09-26T23:32:57","slug":"pumpkin-pie-spice","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/","title":{"rendered":"Pumpkin Pie with Benefits: The Low-Sugar Recipe That Won\u2019t Spike Your Blood Sugar"},"content":{"rendered":"<p>Pumpkin pie is a holiday staple, but let\u2019s 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.<\/p>\n\n\n<p>This version swaps in nutrient-dense ingredients and keeps sugar to a minimum, without sacrificing the cozy, spiced flavor you crave.\u00a0<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-try-low-sugar-pumpkin-pie\">Why Try Low-Sugar Pumpkin Pie<\/h2>\n\n\n<p>There are many benefits to lowering your sugar intake. Here\u2019s why this pumpkin pie is different:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.\u00a0<\/li>\n\n\n\n<li>Fiber-rich pumpkin<strong>:<\/strong> Pumpkin is naturally high in <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, which slows <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> and helps support steady blood sugar.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">Protein<\/a> boost: A little protein in the filling helps balance the carbs, making it a more blood sugar-friendly treat.<\/li>\n\n\n\n<li>Better-for-you crust options: You can use a whole-grain or almond flour crust for extra nutrients and fiber.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-low-sugar-pumpkin-pie-recipe\">Low-Sugar Pumpkin Pie Recipe<\/h2>\n\n\n<p><strong>Servings:<\/strong> 8<\/p>\n\n\n<p><strong>Ingredients<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u00be cups pumpkin puree (not pumpkin pie filling)<\/li>\n\n\n\n<li>2 large eggs<\/li>\n\n\n\n<li>\u00be cup unsweetened almond milk (or milk of choice)<\/li>\n\n\n\n<li>\u00bc cup maple syrup or honey (adjust to taste)<\/li>\n\n\n\n<li>2\u20133 Tbsp coconut sugar or monk fruit sweetener (optional, for added sweetness)<\/li>\n\n\n\n<li>1 tsp vanilla extract<\/li>\n\n\n\n<li>1 \u00bd tsp cinnamon<\/li>\n\n\n\n<li>\u00bd tsp ground ginger<\/li>\n\n\n\n<li>\u00bc tsp nutmeg<\/li>\n\n\n\n<li>Pinch of cloves and salt<\/li>\n\n\n\n<li>1 pre-baked whole-grain or almond flour pie crust<\/li>\n<\/ul>\n\n\n<p><strong>Instructions<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 350\u00b0F (175\u00b0C).<\/li>\n\n\n\n<li>In a large bowl, whisk together pumpkin, eggs, almond milk, maple syrup, sweetener (if using), vanilla, and spices until smooth.<\/li>\n\n\n\n<li>Pour filling into pre-baked crust.<\/li>\n\n\n\n<li>Bake for 45\u201350 minutes, or until the center is just set.<\/li>\n\n\n\n<li>Cool before serving.<br><\/li>\n<\/ol>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-dietitian-tip\">Dietitian Tip<\/h2>\n\n\n<p>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.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/9eb7ccd0-7ec8-11f0-9a79-07ea27649491.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Flatter Me\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2856 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<p>If you struggle with feeling bloated after eating high fiber foods, consider adding digestive enzymes like <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\">HUM\u2019s Flatter Me<\/a> to help optimize your post-pie digestion.\u00a0<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pumpkin pie is a holiday staple, but let\u2019s 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 [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":44159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[22916,17,369,329],"coauthors":[21928],"class_list":["post-44155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-glp-1","tag-healthy","tag-healthy-eating","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pumpkin Pie Spiced Desserts That Won&#039;t Spike Your Blood Sugar | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Craving pumpkin pie spice? This version swaps in nutrient-dense ingredients and keeps sugar to a minimum with the spiced flavor you crave.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pumpkin Pie with Benefits: The Low-Sugar Recipe That Won\u2019t Spike Your Blood Sugar\" \/>\n<meta property=\"og:description\" content=\"Craving pumpkin pie spice? This version swaps in nutrient-dense ingredients and keeps sugar to a minimum with the spiced flavor you crave.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-26T23:32:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T23:32:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/09\/Pumpkin-Pie-Spice-The-Wellnest-by-HUM-Nutrition-.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1210\" \/>\n\t<meta property=\"og:image:height\" content=\"807\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Gaby Vaca-Flores\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Gaby Vaca-Flores\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\"},\"author\":{\"name\":\"Gaby Vaca-Flores\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/8534385d66a40dfe755b3f64c2c2ee19\"},\"headline\":\"Pumpkin Pie with Benefits: The Low-Sugar Recipe That Won\u2019t Spike Your Blood Sugar\",\"datePublished\":\"2025-09-26T23:32:56+00:00\",\"dateModified\":\"2025-09-26T23:32:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\"},\"wordCount\":364,\"publisher\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/09\/Pumpkin-Pie-Spice-The-Wellnest-by-HUM-Nutrition-.jpg\",\"keywords\":[\"GLP-1\",\"healthy\",\"healthy eating\",\"Recipes\"],\"articleSection\":[\"Food\",\"Recipes\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\",\"url\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/\",\"name\":\"Pumpkin Pie Spiced Desserts That Won't Spike Your Blood Sugar | HUM Nutrition Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/pumpkin-pie-spice\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2025\/09\/Pumpkin-Pie-Spice-The-Wellnest-by-HUM-Nutrition-.jpg\",\"datePublished\":\"2025-09-26T23:32:56+00:00\",\"dateModified\":\"2025-09-26T23:32:57+00:00\",\"description\":\"Craving pumpkin pie spice? 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