.jpg)
Sugar Free Fat Free Pumpkin Pie Filling
Healthy, Low-Calorie, and Perfectly Spiced Pumpkin Pie Filling
Pumpkin pie is a holiday classic, but traditional recipes can be high in sugar and fat. If you’re looking for a healthier alternative without sacrificing flavor, this sugar-free, fat-free pumpkin pie filling is your solution. It’s rich in warm spices, naturally sweetened, and completely guilt-free—perfect for pies, tarts, or even as a healthy snack.
This recipe keeps all the aromatic pumpkin flavor you love, without added sugars or oils.
Why Try Sugar-Free, Fat-Free Pumpkin Pie Filling?
-
Low calorie and low fat
-
Diabetic-friendly and sugar-conscious
-
Retains classic warm spices and creamy texture
-
Versatile: can be used in pies, muffins, pancakes, or parfaits
Ingredients for Sugar-Free Fat-Free Pumpkin Pie Filling
-
2 cups (450 g) canned pumpkin puree (100% pumpkin, unsweetened)
-
½ cup (120 ml) unsweetened applesauce (adds natural sweetness and moisture)
-
½ cup sugar substitute (erythritol, stevia, monk fruit, or your favorite)
-
1 teaspoon ground cinnamon
-
½ teaspoon ground nutmeg
-
½ teaspoon ground ginger
-
¼ teaspoon ground cloves
-
¼ teaspoon salt
-
3 tablespoons cornstarch or arrowroot powder (to thicken)
-
½ cup (120 ml) unsweetened almond milk or skim milk (optional for creamier texture)
-
2 teaspoons vanilla extract
Step-by-Step Instructions
1. Mix Dry Ingredients
In a medium saucepan, whisk together sugar substitute, cornstarch, salt, and spices.
2. Add Pumpkin and Applesauce
Stir in pumpkin puree and unsweetened applesauce until fully combined.
3. Cook on Medium Heat
Place the saucepan over medium heat. Cook, stirring constantly, until the mixture begins to thicken and bubble slightly (5–7 minutes).
4. Add Milk and Vanilla
Slowly whisk in almond milk (or skim milk) for creaminess. Remove from heat and stir in vanilla extract.
5. Cool & Use
Let the filling cool slightly before pouring into a pre-baked pie shell, or refrigerate if using for parfaits or tarts.
Tips for Best Results
-
Use 100% pure pumpkin puree, not pumpkin pie mix, to control sugar and fat
-
Whisk constantly to avoid lumps
-
For extra richness without fat, try unsweetened Greek yogurt added after cooking
-
Adjust spices to taste; some prefer a pinch more cinnamon or nutmeg
Variations
Sugar-Free Pumpkin Pie
Use this filling in a traditional or graham cracker crust. Bake at 350°F (175°C) for 35–40 minutes.
Mini Pumpkin Parfaits
Layer cooled filling with sugar-free whipped topping in small glasses.
Pumpkin Pancake Topping
Use warm filling over pancakes, waffles, or oatmeal.
Pumpkin Protein Dessert
Stir in 1 scoop vanilla protein powder after cooking for a high-protein snack.
Storage & Shelf Life
-
Store in an airtight container in the fridge for up to 5 days
-
Freeze for up to 3 months in freezer-safe containers
-
Reheat gently on stovetop or microwave before serving
Frequently Asked Questions
Can I use fresh pumpkin?
Yes! Roast and puree fresh pumpkin for best flavor.
Can I make it vegan?
Yes—simply use plant-based milk and a sugar-free vegan sweetener.
Will it thicken without cornstarch?
You can use arrowroot or tapioca starch as a substitute. Without a thickener, the texture may be more custard-like.
Is it suitable for diabetics?
Yes—using a sugar substitute keeps it low in carbohydrates.
Final Thoughts
This Sugar-Free Fat-Free Pumpkin Pie Filling proves that healthy doesn’t mean sacrificing flavor. Warm, aromatic, and naturally sweetened, it’s perfect for pies, parfaits, or even as a wholesome snack straight from the bowl.
INGREDIENTS
- 1 (16 oz.) can pumpkin
- 2 sm. (4 serving) pkg. Jello sugar free vanilla pudding & pie filling
- 2 c. skim milk
- 2 tsp. pumpkin pie spice
Pour milk into a 2 quart saucepan.
This pumpkin pie filling recipe is acceptable for low cholesterol, low fat sugar free and low sodium diets. Enjoy it !
pumpkin-pie-filling-recipe
No comments:
Post a Comment