I tested five versions of this before finding the one that didn’t taste like sweet quiche in a crust. Spoiler: it’s all about the right fat ratio and spice balance. Most low-carb pumpkin pies either go watery, weirdly eggy, or come out so bland you wonder why you bothered. This one holds its shape, actually tastes like pie, and won’t nuke your ketosis.
💡 What Solves the “Sad Keto” Problem
This filling leans on pumpkin puree for body and richness, but balances it out with heavy cream for silkiness and just enough sweetener to keep it from tasting “diet.” Coconut flour crust gives it that real pie feel without a blood sugar ambush.
Plus: the maple extract? Total flavor cheat. Makes it taste way sweeter than it is.
🧾 What I Used (And Why It Worked)
- Pumpkin Purée (15 oz) – Low in carbs, high in fiber. Just don’t use pumpkin pie filling—it’s got added sugar.
- Eggs (4) – Classic binder. Too few and it’s mush. Too many and it’s pumpkin omelet. Four’s the Goldilocks zone.
- Heavy Cream (½ cup) – Adds fat + creamy mouthfeel. Want dairy-free? Use full-fat canned coconut cream (not the watery stuff).
- Swerve Brown or Sukrin (⅓ cup) – Mimics brown sugar depth. You need the molasses-y notes here.
- Pumpkin Spice Stevia or Vanilla Stevia (1 tsp) – Liquid stevia layers sweetness without spiking insulin.
- Pumpkin Pie Spice (2 tsp) – Use a fresh mix if you can: cinnamon, nutmeg, ginger, clove.
- Maple Extract (1 tsp) – Optional but recommended. Adds warmth and holiday pie vibes.
- Low Carb Coconut Flour Crust – Holds its shape and doesn’t go soggy. Almond flour can work, but it’s a little greasier.
🔁 Low-Carb Substitutions That Hold Up
| Want to Swap This? | Try This Instead | Notes |
|---|---|---|
| Heavy cream | Coconut cream | Full-fat only—watch for added sugar in canned brands. |
| Brown Swerve | Allulose | Texture stays smooth, but it may take longer to bake. |
| Stevia drops | Monk fruit drops | Just match sweetness level. Don’t double up. |
| Coconut flour crust | Almond flour crust | Works, but more calories and higher fat. Not as firm when cold. |
⚠️ What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Filling cracked after baking | Oven temp too high or overbaked | Bake at 325–350°F and pull when center jiggles slightly |
| Crust burned but filling raw | No edge protection | Always cover crust edges with foil or shield |
| Texture turned spongy | Used too much stevia or superfine almond flour | Stick to tested ratios and texture-specific flours |
👩🍳 Step-By-Step: How I Make It
- Preheat oven to 350°F.
- Prep your crust (I use my coconut flour pie crust – prebake and cool it first).
- Mix all filling ingredients in a large bowl. Don’t overwhip—just combine until smooth.
- Pour into crust and set the pie on a baking sheet (easy to move, saves your oven floor).
- Cover crust edges with foil or a pie shield.
- Bake 40–50 minutes. Center should jiggle like Jell-O, not slosh.
- Cool 30 minutes on the counter, then refrigerate at least 3 hours—or overnight.
🧠 Keto Cooking Tricks That Help
- I make the crust and filling the night before, bake in the morning.
- Add a dash of salt if your pie tastes “flat”—pumpkin needs salt to shine.
- Slice into 12 equal servings so I can track my 4g net carbs without mental gymnastics.
🧊 Keeping It Keto-Friendly All Week
- Fridge: Holds 5 days, easy. I store slices in glass containers with parchment in between.
- Freezer: Freeze individual slices flat, then wrap. Thaw overnight in fridge and reheat gently.
- Reheat tip: Warm in a toaster oven—not microwave—so crust stays crisp.
❓ What I Googled Before Making This
Can I eat pumpkin on keto?
Yes—pure pumpkin is low-carb and fiber-rich. ½ cup has ~5 net carbs. Just don’t confuse it with the sugary canned pie mix.
Does this taste like egg custard?
Nope—not if you follow the ratios. The cream, sweetener, and spice balance it out.
Can I make it crustless?
Yep—and it drops net carbs to 2g per slice. Use greased ramekins or a pie dish.
📊 Full Nutrition Facts – Per 1 Slice (Out of 12)
| Nutrient | Amount |
|---|---|
| Calories | 196 kcal |
| Total Fat | 14g |
| • Saturated Fat | 7g |
| Cholesterol | 101mg |
| Sodium | 168mg |
| Total Carbohydrate | 8g |
| • Dietary Fiber | 4g |
| • Sugars | 1g (naturally from pumpkin) |
| Net Carbs | 4g |
| Protein | 4g |
| Potassium | 93mg |
| Vitamin A | 5595 IU |
| Vitamin C | 1.5mg |
| Calcium | 19mg |
| Iron | 0.8mg |
Check out More Recipes:
- Low Carb Keto Pumpkin Spice Latte (Sugar Free)
- Sugar-Free Pecan Pie – Gooey, Rich, and Shockingly Keto
- Keto “Apple” Pie – Sugar-Free, Flaky, and Low-Carb
Sugar-Free Pumpkin Pie – Low-Carb, Creamy, and Holiday-Ready
Description
A creamy, spiced pumpkin filling baked into a low-carb coconut flour crust—perfect for satisfying those fall dessert cravings without the sugar spike.
Ingredients
Instructions
- Preheat oven to 350°F.
- Prepare your pie crust (if using coconut flour, prebake and cool).
- In a large bowl, mix together all filling ingredients until smooth.
- Pour the filling into the cooled crust.
- Cover the crust edges with foil to prevent burning.
- Bake for 40-50 minutes, until the center is set (should jiggle but not slosh).
- Cool for 30 minutes, then refrigerate for at least 3 hours before serving.
Notes
- Crustless Option: You can bake the filling in ramekins or a pie dish without the crust. This drops the net carbs to 2g per slice.
- Dairy-Free Tip: Swap heavy cream for full-fat coconut cream to make this recipe dairy-free.
- Baking Tip: Keep an eye on the crust edges—foil helps prevent burning, but it’s always better to check halfway through baking.
- Storage: Refrigerate leftovers for up to 5 days, or freeze slices individually for a quick keto-friendly dessert later.
