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Fat Free Pumpkin Pie

Fat Free Pumpkin Pie

Healthy Pumpkin Pie 

Use this recipe to your next holiday party to prevent the dreaded holiday fat gain. At just 79 calories per cup, pumpkin is not only tasty, it also provides a number of health benefits. Pumpkin contains dietary fiber, antioxidant vitamins including vitamin C and vitamin A, omega-3 fatty acids, folate, potassium and magnesium.

Pie Crust

What you need

  • 1 1/4 cups freshly ground spelt flour. 
  • Pinch of sea salt.
  • 1/2 cup cold organic butter, cut into small pieces.
  • 1-2 tbsp cold raw milk.


1. Sift the flour into a bowl and add sea salt.

2. Use your fingers break up the butter and mix with flour and salt. Continue until pieces of butter are pea-sized.

3.  Add 1 tbsp of milk and begin shaping into a ball. Add extra milk a little at a time if needed, only enough to get the dough to a workable texture for rolling out. You want it to stick together but you don’t want it wet.

4.  Roll the dough out onto wax paper. Roll it until it is about 1/4-1/2 inch thick and large enough to completely cover the pie plate.

 5. Carefully flip the dough over onto the pie plate. Peel off the paper and gently push the dough into the edges of the plate. Cut the excess dough off the edges of the pie plate.

6.  Prick the unbaked pie crust several times with a fork and let sit in fridge for 20 minutes to prevent shrinking. Put into the oven at 400 F for 15 min.  Cover with a piece of foil to keep the crust from browning too much.

Pie Filling

What you need

  • 1 3/4 cup or 15 oz can organic pumpkin puree
  • 1/2 cup egg whites or 3 organic eggs
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 cup organic maple syrup
  • 1 cup raw milk
  • Pinch sea salt
  • Pumpkin spice to taste


  1. In a large mixing bowl, combine all ingredients; beat just until smooth. Pour into pre-baked crust and bake at 425 F for 15 minutes. Reduce heat to 350 F, bake 25-30 minutes longer or until toothpick comes out of the center clean. Cool on a wire rack. Store in the refrigerator.

(makes 8 servings) 

Calories 300
Fat 6g
Carbohydrates 44g
Protein 8g
Fiber 4g
Sugar 12g

Try my guilt-free carrot cake here for any occasion and save on thousands of unnecessary calories. Click Here for carrot cake recipe.

Join the discussion 3 Comments

  • Rumiana says:

    Flavia, thanks for this recipe, I will try it it tonight 🙂

  • Anna says:

    This looks good I’ll have to try it sometime, Thanks Flavia! I LOVE your carrot cake recipe, I am making to take to my thanksgiving dinner. I made a few tweaks to the recipe that I though I would let you in on, I omitted the walnuts and replaced the shredded coconut with vanilla protein powder so now it is a yummy post workout carb that I like to enjoy occasionally 🙂

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