For those following a ketogenic lifestyle, the craving for familiar, comforting desserts can be a challenge. This Keto Banana Pudding Pie recipe offers a solution, delivering the creamy, nostalgic flavors of a classic banana cream pie without the sugar, starches, and gluten that can derail your macros. This recipe is not only keto-friendly but also gluten-free and sugar-free, making it a versatile treat for various dietary needs.
Why This Recipe Works
Traditional banana cream pie is loaded with sugar and carbs, primarily from the pudding, crust, and bananas themselves. This keto version cleverly circumvents these issues by:
- Eliminating Real Bananas: Instead of using actual bananas, the recipe relies on banana extract to mimic the fruit's flavor.
- Using Sugar-Free Pudding: Sugar-free banana pudding mix provides the creamy texture and banana flavor without the added sugar.
- Creating a Keto-Friendly Crust: A crust made from almond flour and butter replaces the traditional high-carb pie crust.
Key Ingredients for Keto Banana Pudding Pie
For the Keto Pie Crust:
- Almond Flour: Forms the base of the crust, providing a low-carb alternative to traditional flour.
- Sweetener: Adds sweetness to the crust without the use of sugar.
- Baking Powder: Helps to give the crust a slightly lighter texture.
- Salt: Enhances the flavors of the other ingredients.
- Vanilla Extract: Gives the crust a classic wafer flavor.
- Butter: Binds the ingredients together and creates a rich, golden crust.
For the Keto Banana Pudding Filling:
- Sugar-Free Banana Pudding Mix: Provides the banana flavor and creamy texture. Brands like Simply Desserts or Kraft Sugar-free Banana Pudding Mix are recommended.
- Unsweetened Almond Milk: Keeps the filling light and dairy-free friendly. The amount needed will vary depending on the pudding mix instructions.
- Heavy Cream: Adds richness and creaminess to the filling.
- Sweetener: Ensures the filling is sweet enough without adding sugar.
- Vanilla Extract: Enhances the overall flavor profile.
Optional Ingredients:
- Sugar-Free Vanilla Wafers: For creating parfaits or adding a crunchy topping.
- Sugar-Free Whipped Cream: For topping the pie.
- Keto Chocolate Ganache: For an added layer of flavor in bar variations.
- Gelatin: To help set the filling, particularly for bar variations.
- Sour Cream: For added bulk and creaminess in bar variations.
Step-by-Step Instructions
Making the Keto Pie Crust:
- Combine Dry Ingredients: In a large mixing bowl, combine almond flour, sweetener, baking powder, and salt.
- Add Wet Ingredients: Add vanilla extract and softened butter to the dry ingredients.
- Press into Pie Pan: Press the mixture firmly into the bottom and up the sides of a greased 8 or 9-inch pie pan.
- Bake the Crust: Bake for 10-12 minutes, or until golden and slightly firm. For a firmer crust, preheat the oven to 350 degrees F and bake for 20-30 minutes until lightly browned.
Making the Keto Banana Pudding Filling:
- Prepare Pudding Mix: Prepare the sugar-free banana pudding according to the box instructions, using unsweetened almond milk.
- Whip Heavy Cream: In a separate bowl, whip the heavy cream until stiff peaks form.
- Combine Filling: Gently fold the whipped cream into the banana pudding mixture.
Assembling the Pie:
- Fill the Crust: Spoon the banana cream filling into the cooled crust, smoothing the top with a spatula.
- Chill: Refrigerate the pie for at least 2 hours to allow the filling to set.
- Garnish: Top with sugar-free whipped cream and a sprinkle of crushed sugar-free vanilla wafers, if desired.
Variations
Keto Banana Cream Pie Bars:
- Prepare the Crust: Crush keto vanilla wafers in a food processor and mix with melted butter. Press into an 8x8 inch pan and freeze for 20 minutes.
- Make Chocolate Ganache (Optional): Heat cream in a saucepan, add keto chocolate chips, and whisk until smooth. Pour over the crust and refrigerate.
- Prepare Banana Cream Filling: Combine almond milk, cream, egg yolks, sweeteners, and salt in a saucepan. Cook until thickened, then whisk in banana extract, gelatin, and sour cream. Pour over the chocolate layer.
- Whip Topping: Beat whipping cream with sweetener and vanilla until stiff peaks form. Spread over the banana pudding layer.
- Chill: Refrigerate for at least 2 hours before cutting into bars.
Keto Banana Pudding Parfaits:
- Layer Ingredients: In individual glasses or jars, layer sugar-free vanilla wafers (crumbled), banana cream filling, and sugar-free whipped cream.
- Chill: Refrigerate for at least 30 minutes before serving.
Keto Banana Pudding Cheesecake:
- Prepare the Crust: Crush sugar-free vanilla wafers and press into the bottom of a springform pan.
- Make the Cheesecake Filling: Beat cream cheese and sweetener until fluffy. Add sour cream, heavy cream, vanilla, banana pudding mix, and coconut flour. Mix in eggs one at a time.
- Bake in a Water Bath: Pour the filling into the crust and bake in a water bath at 325 degrees F for 55-60 minutes.
- Cool and Chill: Turn off the oven, crack the door, and let the cheesecake sit for 1 hour. Then, refrigerate for at least 6 hours.
- Garnish: Top with banana whipped cream (heavy cream, sweetener, and banana pudding mix) and crumbled vanilla wafers.
Tips and Tricks
- Achieving the Right Consistency: Watch the banana pudding base carefully while cooking to prevent curdling. If it does curdle, blend it until smooth.
- Setting the Filling: Gelatin helps set the filling, especially for bars. Bloom the gelatin in water before adding it to the warm pudding mixture.
- Crust Options: Experiment with different keto cookies for the crust, such as Keto Graham Crackers or Butter Pecan Cookies.
- Sweetener Options: A combination of powdered erythritol and allulose works well to avoid grittiness and recrystallization.
- Preventing a Cracked Cheesecake: Ensure all ingredients are at room temperature and avoid overbeating the batter. Baking the cheesecake in a water bath helps to maintain even heat distribution.
Addressing Common Concerns
- Is Banana Extract Keto-Friendly? Yes, banana extract is keto-friendly as it provides the flavor of banana without the high carb content of the fruit itself.
- Can I Make This Dairy-Free? Yes, you can make a dairy-free version by using dairy-free cream cheese, coconut cream, and plant-based alternatives for sour cream and heavy whipping cream.
- How to Store the Pie: Store the pie in a covered container in the refrigerator for up to 5 days. For longer storage, freeze individual slices wrapped tightly in plastic wrap.
Nutritional Information
Nutritional information is provided as a courtesy and is approximate only. It is calculated using software and erythritol is removed from the final carb count. It's always best to calculate nutritional information independently. A serving of Keto Banana Cream Pie Bars contains only 2g net carbs.
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