As we’re gearing up for the holidays and with Thanksgiving just around the corner, I wanted to share a recipe that’s both indulgent and nourishing. This Grain-Free Pumpkin Pie is made with coconut sugar, a dairy-free filling, and a grain-free crust, perfect for supporting your gut, balancing hormones, and calming your nervous system. When we bring healthier dishes like this to the table, it’s easier to enjoy the sweetness of the season while offsetting the usual sugar-laden offerings – without sacrificing flavor.
Why These Ingredients?
Unlike typical pumpkin pies loaded with refined sugars, heavy dairy, and processed grains, this version uses nutrient-rich alternatives:
Coconut Sugar: A low-glycemic sweetener that won’t spike your blood sugar as quickly as refined white sugar, supporting hormone balance and keeping stress on the nervous system low.
Almond and Coconut Flour Crust: These grain-free flours provide a good source of healthy fats and fiber, which keep you satisfied longer and are gentler on your gut than traditional wheat-based crusts.
Coconut Milk: Full of medium-chain triglycerides (MCTs), which are easy for your body to digest and can offer an energy boost without the inflammatory effects of dairy.
By swapping out refined sugars and grains, we’re also boosting the fiber content and nutrient density, making this pie easier on digestion and packed with antioxidants, vitamins, and minerals. Plus, these ingredients come together to offer a delicious flavor that’s rich and satisfying.
Comparing to Traditional Ingredients
A typical pumpkin pie is often made with ingredients like:
White Sugar: High-glycemic and quick to raise blood sugar, which can lead to crashes in energy and mood, not to mention increasing inflammation and stress on the body.
Evaporated Milk or Cream: Often derived from dairy, which can be harder to digest, leading to bloating or discomfort, especially if you’re sensitive.
Wheat Flour Crust: Wheat can be inflammatory for some people, particularly those with gluten sensitivities, and it doesn’t offer the same nutrient density as nut-based flours.
So, by making a few mindful ingredient swaps, you’re treating yourself and your loved ones to a dessert that’s not only delicious but also a little kinder to your body. Serve this pie with pride at your holiday table and let it be a reminder that nutritious food can taste just as good – or even better – than the conventional versions we’re used to!
Ingredients:
For the Crust:
1 ½ cups almond flour
¼ cup coconut flour
¼ cup coconut oil, melted
1 egg
1 tbsp coconut sugar
½ tsp salt
For the Filling:
1 can (15 oz) pumpkin purée
¾ cup coconut sugar
1 can (13.5 oz) full-fat coconut milk
3 large eggs
1 tsp vanilla extract
1 tbsp pumpkin pie spice
½ tsp salt
Instructions:
Prepare the Crust: Preheat your oven to 350°F (175°C). In a mixing bowl, combine almond flour, coconut flour, coconut oil, egg, coconut sugar, and salt. Mix until a dough forms. Press the dough evenly into a 9-inch pie pan, making sure to press it up the sides. Bake for 10 minutes, then remove from the oven and set aside.
Make the Filling: In another bowl, whisk together the pumpkin purée, coconut sugar, coconut milk, eggs, vanilla, pumpkin pie spice, and salt until smooth. Pour the filling into the pre-baked crust.
Bake the Pie: Return the pie to the oven and bake for 50-60 minutes, or until the filling is set and the center jiggles just slightly. If the crust begins to brown too much, cover the edges with foil.
Cool and Serve: Allow the pie to cool completely before slicing. This pie is delicious on its own or with a dollop of dairy-free whipped cream!
Enjoy bringing a dessert that feels decadent but also supports your body through the holiday season. Here’s to celebrating with food that truly makes you feel good!
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