Keto Gluten-Free and Dairy-Free Spiced Pumpkin Pie

This Keto-friendly gluten-free recipe is also dairy-free and has the option to be vegan too. Pumpkin puree and coconut cream are combined with the warming spices of cinnamon, vanilla, nutmeg and cloves, encased in an almond and linseed pastry. This gluten-free Keto recipe makes 8-10 small individual pies or 1 large 9” pie. Delicious as it is easy to make, this low-carb pumpkin pie is perfect for gatherings with family and friends during the cooler months.

Is pumpkin Keto-friendly?

Pumpkins are a type of winter squash, commonly thought to be a vegetable, but they are technically a low-carb fruit. They typically contain 7g of net carbs per cup, making it safe to incorporate and eat them on a Keto low-carb diet, you just need to watch the portion size.

Pumpkins are loaded with a variety of nutrients, including fibre, vitamins, minerals and are particularly high in beta-carotene, a powerful antioxidant. Beta-carotene is the red-orange pigment that gives plants and fruits their color. The human body then converts this antioxidant into vitamin A which may help with immunity, eye health and skin health.

What type of pumpkin do I choose?

The typical Halloween carving pumpkins are ok but they do lack flavor. Pumpkins for pies are often labelled as sugar pumpkins or pie pumpkins. Do source a smaller and more dense pumpkin with rich orange flesh. There are many varieties but some specific names are ‘Delicata’, ‘Crown prince’, ‘Baby Pam’, ‘Autumn Gold’ or butternut squash. If you are short for time you can buy canned pumpkin puree, but always check the ingredients of store-bought pumpkin puree as they are often laden with added sugar. Ensure what you buy is 100% pumpkin puree and not ‘pumpkin pie filling’.

How to prepare a whole pumpkin:

You can either steam or roast it. To steam, carefully peel the pumpkin with a potato peeler, cut in half and use a spoon to remove the seeds and strings. Dice the pumpkin into 1-inch cubes and place it into a steaming basket set inside a deep pan with a couple of inches of water at the base. Bring to a simmer and let steam for 20-25 minutes until tender. Use a potato masher or food processor to puree.

To roast it, cut the pumpkin into quarters and place the pumpkin on a baking tray skin side down. Roast at 180C/ 355F for 45-60 minutes, checking periodically not to burn. Scrape the flesh from the skin and blend in a food processor until smooth.

When you core the pumpkin, keep the seeds and roast them on a tray with a sprinkling of sea salt. Pumpkin seeds are also called pepitas, they are edible and also make a delicious Keto snack full of protein, magnesium, copper and zinc.

Fresh pumpkin purée keeps well in the fridge for up to 3 days, alternatively, you can freeze any leftover puree for several months and use it in savoury dishes or other sweet bakes!

Can I make this recipe vegan?

Eggs are used in this recipe to help the pie filling set so they are a crucial ingredient. You can try to substitute with a Keto-friendly egg replacement, ½ teaspoon guar gum, ½ teaspoon xanthan gum or substitute with 2 teaspoons of arrowroot starch. Thickening agents must always be first dissolved in a couple of teaspoons of cold water before adding to the filling to avoid lumps.