Crustless Keto Pumpkin Pie Recipe: Indulge Guilt-Free with This Low-Carb Delight!

For those following a ketogenic lifestyle, the holidays can present a challenge, especially when it comes to desserts. Traditional pumpkin pie, with its carbohydrate-laden crust and sugary filling, is typically off-limits. However, this crustless keto pumpkin pie recipe offers a delicious and guilt-free alternative, allowing you to enjoy the flavors of fall without derailing your diet. It's easier to make than traditional pumpkin pie, and is a perfect dessert for anyone on a low carb diet.

The Keto-Friendly Pumpkin

One of the key ingredients in this recipe is pumpkin itself. Despite common misconceptions, pumpkin is relatively low in carbohydrates and contains only natural sugars. A half-cup serving of pumpkin puree contains approximately 10 total carbs or 8 net carbs. While this may seem like a significant amount, the overall carb count remains manageable, especially when considering that two cups of pumpkin are used in an entire pie. By eliminating the traditional pie crust and using keto-friendly sweeteners, this recipe significantly reduces the overall carbohydrate content compared to traditional pumpkin pie.

Why Go Crustless?

The absence of a crust in this recipe is not merely a matter of convenience. While it undeniably simplifies the preparation process, it also serves a crucial purpose in maintaining the pie's keto-friendliness. Traditional pie crusts are typically made with wheat flour, which is high in carbohydrates. By omitting the crust, this recipe eliminates a significant source of carbs, making it suitable for those following a ketogenic diet. Moreover, some find that the crust interferes with the pure pumpkin flavor, and going crustless intensifies the pumpkin experience.

Versatile Cooking Methods

This crustless keto pumpkin pie can be prepared using various cooking methods, offering flexibility and convenience. While the recipe can be adapted for baking in a conventional oven, it is particularly well-suited for the Instant Pot or pressure cooker.

Instant Pot Instructions

Whisk together 2 eggs and add all remaining ingredients in the order listed.
Grease a 6-inch x 3-inch pan very, very well and cover the bottom with parchment paper. A silicone basting brush can be helpful for reaching all crevices.
Pour the mixture into the prepared pan.
Place 1.5 cups of water into the inner liner of your Instant Pot or pressure cooker.
Position a steamer rack on top of the water and carefully place the pan with the pumpkin mixture on the rack.
Cover the pan with a silicone lid or aluminum foil, ensuring a tight seal.
Cook for 20 minutes at high pressure, followed by a natural pressure release for 10 minutes. Release any remaining pressure.
Carefully remove the lid, preventing any condensation from dripping back into the pudding.
Chill the pie for 6-8 hours before serving with additional whipped cream.

Baking Instructions

Preheat the oven to 350°F (175°C). Grease a 9-inch pie plate with coconut oil.
In a large bowl, lightly whisk the eggs. Add the pumpkin puree, stevia (or other sweetener), pumpkin pie spice, and vanilla extract. Whisk until well incorporated.
Shake the can of coconut milk well, open it, and stir thoroughly. Measure 1 cup of smooth, lump-free coconut milk and add it to the pumpkin mixture, whisking to combine.
Whisk in the coconut flour until the mixture is smooth.
Using a rubber spatula, transfer the pumpkin mixture to the prepared pie plate.
Bake the pie until the center appears set with just the slightest jiggle, and a toothpick inserted in it comes out just a little moist but free of batter. This typically takes about 40-45 minutes.
Cool the pie for 2 hours on a cooling rack.
Cover the pan with plastic wrap and refrigerate the pie for at least 2 more hours (preferably overnight) before slicing and serving.

Water Bath (Oven Method): When baking in the oven, placing the pie pan in a larger pan filled with water, creating a water bath, is recommended. This protects the crustless pumpkin pie from the oven's direct heat. The water bath helps regulate the temperature and prevents the eggs from cooking too quickly, which can cause them to separate and result in an unpleasant texture.

Key Ingredients and Substitutions

Pumpkin Puree: Ensure you're using 100% pure pumpkin puree, not pumpkin pie filling, which contains added sugars and spices.
Sweetener: Stevia is a popular choice for keto baking, but other granulated sweeteners like erythritol or monk fruit can be used as well. Adjust the amount of sweetener to your taste preference.
Coconut Milk: Full-fat canned coconut milk is recommended for its creamy texture and richness. Stir the coconut milk well before measuring to ensure consistency. Reduced-fat coconut milk is not recommended.
Coconut Flour: Coconut flour adds structure and helps to absorb excess moisture. It's best to measure it by weight for accuracy.
Pumpkin Pie Spice: You can use store-bought pumpkin pie spice or make your own by combining cinnamon, nutmeg, ginger, and cloves.
Almond Milk: Unsweetened almond milk is preferred, but heavy cream, coconut milk, or other plant-based milks can also be used.

Tips for Success

Greasing the Pan: Thoroughly grease the baking pan to prevent the pie from sticking. Coconut oil or a non-stick cooking spray works well. Avoid using springform or push pans, as the pudding may leak.
Cooling and Chilling: Allow the pie to cool completely before slicing. Chilling for at least two hours (or preferably overnight) helps the pie to set and develop its flavor.
Slicing and Serving: Gently run a knife along the edges of the pie to help release it from the pan. Use a sharp knife to slice the pie and firmly slide a cake server underneath each slice before lifting it up. The pie is delicate, so handle it with care.
Optional Crust: While the recipe is designed to be crustless, you can add a keto-friendly crust if desired. An almond flour crust can be made by combining almond flour, egg, sugar-free honey, and salt. Press the dough into the pie plate and do not pre-bake. Pour the filling into the crust and bake.

Serving Suggestions and Variations

This keto pumpkin pie is delicious on its own or with a dollop of keto-friendly whipped cream. You can also sprinkle it with toasted nuts or a dusting of cinnamon for added flavor and texture.

Whipped Cream: Make your own keto whipped cream by whipping heavy cream with a sweetener like stevia or erythritol.
Toasted Nuts: Toast unsweetened shredded coconut, pecans, or hazelnuts in a dry skillet until fragrant and lightly browned. Sprinkle over the pie before serving.
Pumpkin Cheesecake Mousse: For a different take on a pumpkin dessert, try a pumpkin cheesecake mousse.
Pumpkin Bread Pudding: Pumpkin bread pudding is another delectable fall dessert option.
Cranberry Chutney: Cranberry chutney makes a perfect addition to any holiday meal.
Creamy Butternut Squash: Creamy butternut squash with apple and bacon is an ideal fall comfort food.

Storage and Make-Ahead Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Place them on paper towels to absorb extra moisture, and replace the paper towels daily. The pie can also be frozen for longer storage.

Is Pumpkin Keto-Friendly?

Pure pumpkin is indeed a healthy and keto-friendly food. It is rich in vitamins A, C, and E, as well as fiber and potassium. One cup of pumpkin contains only 9 grams of net carbs, making it a suitable ingredient for a low-carb or keto lifestyle. However, it's crucial to choose pure pumpkin puree and avoid canned pumpkin pie filling, which is often loaded with added sugars and carbohydrates.

Mini Keto Crustless Pumpkin Pies

For individual servings, consider making mini keto crustless pumpkin pies using ramekins. This recipe yields approximately 6 ramekins, but the cooking time may vary depending on the size of the ramekins used.

Mini Pie Instructions

Preheat oven to 425°F.
In a medium sized or large bowl, whisk eggs to break them up.
Add the pumpkin, almond milk, sweetener, spices and vanilla and whisk to combine until nice and smooth .
Spray 6 ramekins with nonstick cooking spray and then spoon the mixture into each of them.
Bake for 15 minutes in the 425°F oven. Then lower oven temperature to 350°F and continue to bake for 30 minutes. Check at about 25 minutes to make sure it doesn't burn.

Read also: Ultimate Crustless Keto Pizza

Read also: Easy Low-Carb Cheese Crackers

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