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You’re gonna love this keto pumpkin pie. If you’re hanging out with non-keto-ers this Holiday season, it’s time to break out the keto holiday recipes to fool their taste buds. Stressing about what to eat should never be a part of your Holiday experience so make sure you’re prepared with a keto-fied version of your favorite Holiday recipes.
Traditional Keto Pumpkin Pie
When it comes to staying low carb during the Holidays, make sure you are prepared with a dish that is perfect for you and your guests. Bring an amazing keto side dish and dessert…and of course, load up on the meats (just avoid the sugary sauces), and you’ll be set!
Make sure to check out my Keto Holiday Survival Guide for all the tips.
Transparency time. This recipe was definitely a labor of love and creating a recipe video on top of that. Even more challenging! So I really hope you enjoy and get to make your own version for your guests this Holiday season.
While you’re at the grocery store gathering your ingredients for your Holiday favorite, make sure your pantry is stocked up with the keto essentials.
The Pumpkin Pie Keto-fication Process
This recipe uses nearly the same ingredients as a traditional pumpkin pie. Pumpkin Puree is pretty low in carbs in comparison to other pie filling bases (ahem..looking at you apple pie).
Just add the spices, the eggs, cream, vanilla extract, and a keto-friendly sweetener together and you’ve got a classic Pumpkin Pie turned keto. Since we can’t exactly pour sweetened condensed milk into the mix, we’ve re-created it with the heavy cream & vanilla extract.
I’m convinced that Erythritol and Monk Fruit are the greatest pantry staples (sorry, Almond Flour). When Swerve came out with a BROWN SUGAR version. Oh my goodness. I didn’t think they could get any more genius, and then they did that.
Can I use this or that other sweetener? Yes, but beware. You will get different results than I did with the brown erythritol. There’s Allulose, Lakanto Golden, Xylitol, Stevia, Splenda, Monk fruit sweetener, and on and on. There is no shortage of Keto-friendly sweeteners. Experiment! You may come up with a better looking pie than me.
Make sure to check out these other delicious and guilt-free keto desserts while you’re here!
Keto Creme Brulee Cookies
Keto Suntella Stuffed Cookie Bars
Keto Chocolate Flaxseed Muffins
Keto Pumpkin Pie
This Keto Pumpkin Pie is one of my personal Holiday favorites! I hope you have a fun time making and sharing it with your family. Made with no sugar, gluten free, and the tasty silky custard filling is intact! Try it crustless or bake with a Keto-friendly pie crust.
Prepare 1 batch of pie crust: https://www.gnom-gnom.com/cream-cheese-keto-pie-crust/
Preheat oven to 400 degrees F and prepare 9 inch glass pie pan with cooking spray or butter. Prepare two large sheets of parchment paper and lightly dust with coconut flour. Roll out your refrigerated pie crust between sheets of parchment paper to prevent sticking to your rolling pin. Feel free to put in the freezer for 5-10 minutes if your dough goes soft then try again. Carefully peel one layer of parchment paper away and transfer crust to pie pan using the other sheet of parchment paper. Crimp or trim the excess dough. Prepare thin strips of foil to place on the outer edges of the pie pan over the crust to prevent over browning. Place pie crust pan with foil back in the refrigerator while you prepare your pumpkin pie filling.
In a small bowl, mix kosher salt, cinnamon, ginger, nutmeg, ground cloves, and brown erythritol. Set aside.
In a large bowl, using an electric mixer, beat eggs then add in pumpkin puree, heavy whipping cream, and vanilla extract. Continue to beat until thoroughly mixed. Beat in the brown erythritol and spices mixture.
Place refrigerated pie pan on baking tray. Pour in pumpkin pie filling and bake for 40-50 minutes. Uncover edges around 35 minutes. Check your pie often in the last minutes as oven times and temperatures may vary. A toothpick inserted near the edges should come out barely moist and the middle should be slightly jiggly.
Turn off oven and allow to pie to cool completely with the oven door open. Once completely cooled, place in the refrigerator for at least one hour before serving with sugar-free whipped cream on top.
Video
Notes
7 Carbs - 2.5 Fiber = 4.5 Net Carbs
Oven times and temperatures may vary. See video below for guidance.
Sugar alcohols were omitted in nutrition estimation.
Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.
A single slice of your run-of-the-mill pumpkin pie has about 46 grams of carbs, with only 2.4 of those being dietary fiber. That makes for a staggering 43.6 net carbs per serving of pumpkin pie! That is certainly far too many carbs for anyone trying to keep it low carb for the holidays.
Is pumpkin puree keto? Yes, and you can use it in so many delicious fall keto recipes. Make sure to get canned pumpkin puree, and not pumpkin pie filling that's high in carbs because it contains added sugar. So, 1/2 cup of pumpkin puree provides only 7g net carbs.
3 Net Carbs per pumpkin pie slice when slicing the dish into 9 servings. You can easily cut the dish into smaller pieces to lower the carb count but I was being realistic to what portion my family generally takes when there is pumpkin pie around.
While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content ( 45 , 46 ). Other nutritious but high carb vegetables to limit include peas and corn ( 47 , 48 ).
Pumpkin has a high GI at 75, but a low GL at 8 (7). This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels.
Nutritionists and keto practitioners advise against eating sweet potatoes on a keto diet due to their high carbohydrate content. But you may be able to consume it in very small servings. If you limit your carb intake to 50 grams per day, you can only consume a little over one medium-sized sweet potato.
The pumpkin pie wins on calories, saturated fat, protein and calcium. But the apple pie takes the cake when it comes to fiber, sugar (both total and added) and sodium. So what's a pie aficionado to do? Well, if you're watching calories go for the pumpkin-it almost always has fewer because of the single crust.
Canned pumpkin puree contains around 12g of net carbs per cup. You could consume just over 4 cups of pumpkin puree in a single day on keto if you don't have any other carb sources that day. Keep in mind that pumpkin is high in vitamins A and K, both of which are fat-soluble vitamins.
The only way Miracle Whip can become keto-friendly is if it is not prepared with any sugar at all. If it is sugar-free, you can use it to enhance the flavors of your vegetable, fruit, or salad dressings. Fortunately, making this condiment is not difficult, and you can easily prepare it from the comfort of your home.
Sorry backyard BBQs, but the ketoers will have to sit out on this classic cookout side. Baked beans are extremely high in carbs, with one cup having enough net carbs (37.9g) to knock most people out of keto.
A slice of traditional pumpkin pie using the app Cronometer ⅛th of a 9 inch pice has 318 calories, 40 grams of carbs, 15 grams of fat and 6.7 grams of protein. Our Sugar Free Low Carb Keto Pumpkin Pie has 196 calories, 8 grams of carbs, 14 grams of fat and 4 grams of protein in one slice.
Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.
Pumpkin is low in calories and high in fiber, which may help with weight loss. Fiber can help you feel full, reduce appetite and food intake, encourage regular bowel movements, reduce blood sugar and cholesterol levels, and improve mineral absorption in the gut, all of which may benefit weight management.
It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Introduction: My name is Dean Jakubowski Ret, I am a enthusiastic, friendly, homely, handsome, zealous, brainy, elegant person who loves writing and wants to share my knowledge and understanding with you.
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