Once again we will be hosting Thanksgiving only with an added twist, it will also be dairy-free. Over the next few weeks I will be practicing (and sharing) my recipes, some the same as last year and some new ones. All of them delicious and healthy. When the big day comes I will be ready (and so will you).
#1 Tip for celebrating healthy holidays, offer to host!
There is no shortage of pumpkin recipes here at Healthy Living How To, but I figured I'd start with an easy low-carb, sugar-free, dairy-free and gluten-free healthy Crust Less Mini Pumpkin Pie recipe. You don't have to wait until Thanksgiving to make this healthy recipe, in fact I ate it for breakfast, after eating my eggs and bacon.
Making pumpkin pie from scratch is really quite simple, other than the obvious pumpkin, it's just spices, eggs and sweetened condensed milk poured in a pie crust. I looked up the nutritional information of the sweetened condensed milk to get a comparison of my healthy pumpkin pie recipe versus a traditional pumpkin pie, and my eyeballs just about popped out of my head.
One 14 oz. can of sweetened condensed milk has 294 grams of sugar!
That is unbelievable. I realize it's Thanksgiving and it only comes around once a year, however, so does Christmas, Valentine's Day, Easter, Halloween, your birthday, your spouse's birthday, your kid's birthday etc. You do see, therein lies the problem? There will always be an occasion to over indulge in sugar, which in my book sugar is toxic. But here's the thing my friends…
The beauty of living a low carb lifestyle is you can still celebrate healthy holidays and eliminate sugar or significantly reduce sugar consumption at the same time.
And just to prove it to you, check out the side-by-side nutritional comparison of the recipe made with:
- sweetened condensed milk 250 cals | 7 g fat | 41 g carbs | 2 g fiber | 7 g pro
- coconut milk + Swerve 115 cals | 9 g fat | 7 g carbs | 2 g fiber | 2 g pro
Ingredients
- 1 15 oz. Can Pumpkin Puree
- 1 13.5 oz. Can Coconut Milk
- 1/2 Tbsp. Pumpkin Pie Spice
- 1/2 tsp. Celtic Sea Salt
- 1/2 c. Granular Sweetener -- for sugar-free I recommend Birch Xylitol or Swerve
- 2 Large Eggs
Directions
- Preheat oven to 425 degrees F.
- In a medium bowl, using electric beaters, combine pumpkin, coconut milk, pumpkin pie spice, salt, stevia and sweetener until smooth.
- Add eggs one at a time and mix just until incorporated.
- Place eight oven-safe custard cups on baking sheet.
- Fill each custard cup with scant 1/2 cup filling.
- Bake 15 minutes then reduce oven temperature to 350 degrees F and continue baking 40-45 more minutes.
- Cool completely on rack for 1 hour or until set.
- Top with dairy free whipped cream, serve and enjoy!
Notes
This recipe has been tested with my preferred ingredients. Please consider, if I recommend a substitution, it will be included as a note in the recipe.
Nutrition Information: 115 calories 9 g fat, 7 g carbs, 2 g fiber, 2 g protein
