This article provides a comprehensive guide to making a keto-friendly butternut squash pie. It incorporates tips, potential variations, and detailed instructions to ensure a successful baking experience.
Introduction
Craving a guilt-free dessert that doesn't compromise on flavor? Look no further than this keto butternut squash pie recipe. It's a healthier twist on the classic pumpkin pie, offering a creamy and flavorful experience without the added sugar and carbs. Whether you're following a ketogenic diet or simply looking for a nutritious treat, this pie is sure to satisfy your sweet tooth.
Preparing to Make Paleo Vegan Butternut Squash Pie
Before diving into the recipe, it's essential to gather the necessary ingredients. A trip to your favorite grocery store might be in order. Remember to stay focused amidst the tempting treats and keep your eye on the prize: the butternut squash.
Ensure you have the following ingredients on hand: coconut oil, coconut flour, almond flour, coconut sugar, ground ginger, cinnamon, ground cloves, and nutmeg. If you're missing any of these, it's time for a quick shopping trip to complete your paleo vegan pantry.
How to Make Healthy Butternut Squash Pie
This recipe can be divided into three main parts: preparing the butternut squash, making the crust, and creating the filling.
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Dealing with the Butternut Squash
The first step involves preparing the butternut squash. Begin by shaving the skin, removing the seeds, and chopping the squash into small cubes. Next, boil the cubed squash in water until tender, about 10 minutes.
Making the Crust
While the squash is cooking, prepare the crust. In a bowl, combine almond flour, coconut oil, coconut cream (the thick part from a can of coconut milk), coconut flour, cinnamon, and a pinch of salt. Mix until a crumbly mixture forms. Add a little water to help the mixture stick together.
Press the dough into a springform pan, spreading it evenly with your hands to create a crust. It's recommended to use a smaller pan to prevent the crust from becoming too thin.
Creating the Filling
Once the squash is cooked, drain it thoroughly. In a pot or blender, combine the drained squash with coconut cream, coconut oil, spices, coconut sugar, and a small amount of coconut flour. Blend the ingredients until smooth and creamy. Taste and adjust the spices and sweetness to your liking.
Assembling and Baking
Pour the filling over the prepared crust and spread it evenly. If desired, top with chopped walnuts or pecans for added flavor and texture.
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Bake in a preheated oven at 350°F (180°C) for 30 minutes. After baking, let the pie cool completely and refrigerate it overnight to allow the filling to set properly.
Tips and Variations
Cooling and Refrigeration: It's crucial to let the pie cool completely and refrigerate it for at least 4 hours, or preferably overnight, to achieve the right texture.
Topping: To conceal any cracks and add flavor, consider topping the pie with chopped nuts mixed with honey or maple syrup, a pinch of salt, and cinnamon before baking.
Storage: Store the pie in the refrigerator for up to 3 days.
Sweetener Alternatives: Instead of coconut sugar, you can use soaked and pureed dates, maple syrup, or honey (for a vegetarian version) to sweeten the pie.
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Pumpkin Puree: Instead of butternut squash, you can make this pie with pure pumpkin puree - you'll need about 2 cups.
Keto Pumpkin Pie Adaptation
For a keto pumpkin pie variation, consider these additional tips:
- Pie Crust: Ensure the pie crust is very cold and work quickly in a cool environment. Patch up any breaks in the crust.
- Spices: Use freshly ground nutmeg and a dash of freshly ground black pepper for enhanced flavor.
- Sweetener: Adjust the amount of sweetener to suit your taste preferences, considering that keto-adjusted palates may prefer less sweetness.
- Overbaking: Avoid overbaking to prevent cracks in the pie.
- Sweetener Options: Xylitol and allulose behave similarly in custards and offer good taste and appearance. Erythritol can also be used, but it may cause some crystallization.
Keto Crustless Pumpkin Pie
For a crustless version:
- Grease a 9-inch pie plate with coconut oil.
- Combine eggs, pumpkin, stevia, pumpkin pie spice, and vanilla.
- Transfer the mixture to the prepared pie plate.
- Bake in a preheated 350°F oven until the center appears set.
- Cool for two hours on a cooling rack, then refrigerate for at least two more hours before serving.
Serving and Storage
This pie is delicious on its own or topped with keto whipped cream. Store leftovers in an airtight container in the refrigerator for up to 4 days, placing them on paper towels to absorb extra moisture. You can also freeze this pie.
Recipe: Paleo Vegan Butternut Squash Pie
Prep Time: 30 minutesCook Time: 30 minutesTotal Time: 1 hour
Ingredients:
- 1 small butternut squash (about 3 cups chopped = 2 cups puree)
- 1 1/2 cup almond flour
- 1/2 cup and 1/2 tsp coconut flour
- 1 1/2 tbsp cinnamon
- 1/2 tsp ginger
- Optionally: a pinch ground cloves
- 1/2 tsp nutmeg
- 5 Tbsp coconut sugar
- 3 Tbsp coconut cream (top part in a coconut milk can)
- 4 Tbsp coconut oil
- Chopped walnuts or pecans (optional)
Instructions:
- Cut, peel, and chop the butternut squash into cubes. Boil it in water until ready (about 10 minutes).
- Preheat the oven to 350°F/ 180°C.
- Make the crust: Combine almond flour, 1/2 cup of coconut flour, 1/2 tbsp cinnamon, and 1 Tbsp coconut sugar in a bowl. Add 1 Tbsp coconut oil and 2 Tbsp water and mix until you get a crumbly mixture that sticks together. Spread that mixture in a springform pan and cover the base with the mixture, pressing it down to make the crust, as if you're making the crust for a cheesecake.
- Making the filling: Once the butternut squash is done, drain the cooking water very well. You can process the filling either directly in the pot using a hand blender or a masher (if you're ready for some arm exercise) or transfer the squash and the rest of the ingredients to a blender or food processor. Whichever method you choose - add the 1 tbsp cinnamon, the ginger, nutmeg, cloves, coconut cream, 3 Tbsp coconut oil, 4 Tbsp coconut sugar, and 1/2 tsp coconut flour.
- Spread the filling over the crust, top with chopped walnuts or pecans if you want.
- Bake at 350°F / 180°C for 20-30 minutes.
- Let the pie cool off and put it in the fridge overnight or for at least 4 hours.
- Slice and enjoy with your favorite toppings!
Notes:
- Instead of butternut squash, you can use pure pumpkin puree - you'll need about 2 cups.
Nutrition Information
Yield: 8Serving Size: 1
Amount Per Serving:Calories: 260Total Fat: 19gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 0mgSodium: 4mgCarbohydrates: 20gFiber: 4gSugar: 13gProtein: 5g
The nutritional values provided are estimates.