Free Printable: Low Carb & Keto Food List
- My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
- Ingredients & Substitutions
- How To Make Keto Pumpkin Pie
- My Recipe Tips
- Keto Pumpkin Pie (Sugar Free) Recipe card
- More Keto Thanksgiving Recipes
- Recipe Reviews
My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
Happy pumpkin season! Every fall, the smell of this keto pumpkin pie instantly takes me back. The warm spices, silky texture, and buttery crust all give me that cozy feeling and reminder that the holidays are here. So while I’ve had fun making pumpkin smoothies and pumpkin bars too, here’s why this sugar free pumpkin pie has been firmly holding the #1 spot as the pumpkin favorite since I first published it:
- Tastes like regular pumpkin pie – After lots of testing, I’m so proud of how this recipe turned out. The spiced, creamy filling is the perfect contrast to the buttery almond flour crust .
- Silky smooth filling – The texture of the filling is definitely what makes this pie so good. I’ll show you how to avoid cracks or a grainy texture that some keto versions can have.
- No one will guess it’s keto – My low carb pumpkin pie is gluten free and has just 4 grams of net carbs per slice, but it’s sweet and satisfying enough to serve for the whole family. And I’ve done just that.
- Easy to make – Just a handful ingredients in the crust and another handful in the filling! Plus, I always love a treat I can prepare ahead for less stress the day-of.
If you need a keto dessert for Thanksgiving or Christmas that will bring everyone together — low carb or not — this one will do that. Make it with me!
“Oh my goodness! This keto, sugar free pumpkin pie and almond flour crust is DELICIOUS!! Our family has had to make some health changes lately and we are wanting to eat clean, whole foods. I ran across this recipe and made both the crust and pie. 100% spot on! We were able to eat clean ingredients, no sugar, and stay within our dietary needs.”
-Julie
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my sugar free pumpkin pie recipe, what each one does, and substitution options. For measurements, see the recipe card .
Almond Flour Pie Crust:
Ever since I posted my favorite almond flour pie crust recipe , I’ve been looking for every excuse under the sun to use it — and this keto pumpkin pie is perfect for it. The crust needs just a few simple ingredients:
- Wholesome Yum Blanched Almond Flour – I recommend this flour for the best texture (never grainy!). Many brands are too coarse and can leave your crust gritty. Avoid almond meal, which tends to be the coarsest option.
- Besti Monk Fruit Allulose Blend – You can also use the powdered version (which you’ll need for the filling below) if you don’t want to buy two different kinds. For alternate sugar substitutes , use my sweetener conversion chart for guidance, but be aware that most brands contain erythritol and will make the crust more dry.
- Unsalted Butter – You’ll need melted butter, so you can melt it in the microwave or in a double boiler on the stove. Ghee or coconut oil will work as dairy-free options.
- Egg – This prevents the keto pie crust from falling apart. You could also use an egg substitute , or simply approximately 2 tablespoons of additional butter, ghee, or coconut oil.
- Vanilla Extract – Although optional, I always add it for flavor.
- Sea Salt – I almost always add this to baking recipes , because salt balances and brings out the sweetness.
VARIATION: Make it with a coconut crust or no crust at all!
If you need a nut free option, make my coconut flour pie crust instead, or try my crustless pumpkin pie .
Sugar Free Pumpkin Pie Filling:
My keto pumpkin pie filling has only five ingredients, plus salt and a couple optional additions:
- Pumpkin Puree – I use canned pumpkin puree for convenience, but you can make your own pumpkin puree from a real pumpkin if you prefer. Simply roast until tender, then puree the flesh until smooth.
- Besti Powdered Monk Fruit Allulose Blend – My secret to the most authentic tasting low carb pumpkin pie! Most sweeteners (including most brands of monk fruit and stevia) contain erythritol, so they can crystallize as the filling sets and have a cooling aftertaste. I use Besti Powdered Monk Fruit Allulose Blend in the filling instead, which keeps it silky smooth, tastes just like sugar, and has zero net carbs. You can use super fine powdered allulose instead for a similar result (you’ll need 33% more), but that’s the only swap I’d recommend.
- Pumpkin Pie Spice – Make homemade pumpkin pie spice in just a few minutes with simple spices: Cinnamon, nutmeg, ground ginger, allspice, and ground cloves. But, you could use store-bought as well.
- Heavy Cream – Makes the filling rich and creamy. You can use coconut cream instead to make a paleo or dairy free version.
- Eggs – At room temperature. Sorry, I don’t recommend egg substitutes for the filling.
- Optional Ingredients – These include sea salt (to balance the sweetness) and vanilla extract (for flavor), and blackstrap molasses . Some people have asked me why I use molasses (which contains 10 grams of sugar per tablespoon) in a keto pumpkin pie recipe. The reason is for flavor, not sweetness. I only use 1 teaspoon in the entire pie, and this adds 0.28g of sugar per slice. I think it’s worth it, but if you like, you can omit it. For a similar flavor, you can also replace 1 tablespoon of powdered Besti in the filling with 1 tablespoon of Besti Brown monk fruit sweetener , which contains no (net) carbs or sugar.
How To Make Keto Pumpkin Pie
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Make the pie crust. Make the sweet almond flour pie crust here in a 9-inch pie pan . After baking the crust, lower the oven temperature, and cool the crust on the counter.
- Mix the filling. Meanwhile, in a large bowl using a hand mixer , beat together the pumpkin, heavy cream, Besti, pumpkin pie spice, sea salt, vanilla, and molasses, until smooth.
- Assemble the pie. Pour the filling into the crust and cover the edges with foil. (See my tips below for how I do this!) Gently tap the pan on the counter to release any air bubbles.
- Bake. Transfer to the oven and bake until the pie is almost set, but still slightly jiggly in the center.
- Cool and refrigerate. Let keto pumpkin pie cool completely on the counter, then refrigerate before slicing. I like to serve with sugar-free whipped cream and a sprinkle of cinnamon.
My Recipe Tips
- Pre-bake the crust, but not too much. Whether you use my favorite almond crust above or choose your own, I highly recommend that you pre-bake it first, so that it doesn’t get soggy once you add the filling. However, don’t let it get too too dark at that step, or it’ll burn by the time the filling is done. We’re going for just enough to not be raw.
- This is the ideal pan size for this recipe. If you use a larger pan, the pie will be too shallow. You can attempt to scale up the recipe for a larger pan, but I’ve only tried this size, so my amounts and timing are baed on that.
- Keep your mixer at medium-low speed when making the filling. If the speed is too high, you’ll introduce air bubbles and ruin the silky texture. I use and love this hand mixer that has multiple speeds, plus convenient storage for the attachments.
- How to cover the crust edges with foil: My favorite way to do this is to cut a square of aluminum foil larger than the pie, fold it in fourths or eighths (like you’re making paper snowflakes!), and then cut a quarter circle from one corner of the square. Unfold it, and you’ll have foil edges with a hole in the middle that you can place over the crust. (You can watch me do this in the recipe video below!) If you don’t want to fuss with foil, you can get a pie crust shield instead.
- Like the traditional version, the key to the best keto pumpkin pie texture is not to overbake it. Think of it like a custard, similar to keto cheesecake . Remove it from the oven while it’s still slightly jiggly to avoid cracks and preserve the texture.
- Use a water bath if you want to be extra careful. This sugar free pumpkin pie recipe bakes the filling at a lower temperature, which helps to avoid the cracks. If you’re still concerned, place the pie pan in a baking dish before baking and fill the baking dish with enough water to go up the pie pan sides. Then bake as usual. Cracking happens due to the filling heating too fast and then shrinking as it cools — a water bath prevents this. It’s more hassle though, so I usually skip that step and just watch it carefully in the oven. And hey, if your pie does develop cracks, just cover ’em with some (sugar-free) whipped cream! No one will ever know.
- Be patient to let the pie fully set. If you cut into it too soon, the filling will be runny. Make sure it cools fully at room temperatue, then sets completely in the fridge before slicing. I usually gently tap the top to check.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 recipe Almond flour pie crust (or your favorite pie crust recipe) ▢
- 1 15-oz can Pumpkin puree ▢
- 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo) ▢
- 2 large Eggs (at room temperature) ▢
- 2/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
- 2 tsp Pumpkin pie spice ▢
- 1/4 tsp Sea salt ▢
- 1 tsp Vanilla extract (optional) ▢
- 1 tsp Blackstrap molasses (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Make the sweet version of the almond flour pie crust here .
- Meanwhile, beat together all remaining ingredients, using a hand mixer at medium-low speed, until smooth. (Don’t overmix.)
- When the pie crust is done baking, reduce the oven temperature to 325 degrees F (163 degrees C). Cool the crust on the counter for at least 10 minutes , longer if you have time.
- Pour the filling into the crust. Gently tap on the counter to release air bubbles. Cover the crust edge with foil.
- Bake for 40-50 minutes , until the pie is almost set but still slightly jiggly in the center, like jello. Do not let it fully set in the oven.
- Cool completely on the counter. Then, refrigerate for at least 2 hours , preferably overnight. Make sure the pie is completely set and doesn’t jiggle before you slice it.
Did You Like It?
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Maya’s Recipe Notes
Serving size: 1 slice, or 1/12 of entire pie
- Tips: Check out my recipe tips above to help you get the best texture, avoid cracks, how to cover the crust edges, and more.
- Storage: This keto pumpkin pie keeps well in the refrigerator for up to 3-5 days, but is best within the first 1-2 days.
- Freeze: Wrap it tightly in plastic wrap or aluminum foil, and freeze for up to 3 months. Thaw overnight in the fridge, or on the counter if you need it faster.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Pumpkin Pie
More Keto Thanksgiving Recipes
Now that you’ve made your easy keto pumpkin pie, it’s time to make your Thanksgiving feast! Add some of my other low carb dishes to round out your meal:
- Appetizers – For a simple appetizer, I make a Thanksgiving charcuterie board in the shape of a turkey, but some easy spinach dip would also make a quick appetizer.
- Turkey – You can’t go wrong with my foolproof roasted turkey ! If you want an easier way to cook it, try a turkey in a bag or Crock Pot turkey breast .
- Thanksgiving Sides – Make classic Thanksgiving swaps like my keto green bean casserole , savory keto stuffing , creamy cauliflower mashed potatoes , and don’t forget the sugar-free cranberry sauce !
- Salad – I like to make a festive Thanksgiving salad , but it has some fruit. Try my kale salad with sugar-free maple dressing or any of my keto salad recipes for lower carb options.
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Keto Pumpkin Pie (Sugar Free)
My keto pumpkin pie has a silky smooth, sweet, sugar free filling and buttery almond flour crust. Easy to make with just a few ingredients!
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/easy-keto-low-carb-pumpkin-pie-recipe/
Ingredients
- 1 recipe Almond flour pie crust (or your favorite pie crust recipe)
- 1 15-oz can Pumpkin puree
- 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo)
- 2 large Eggs (at room temperature)
- 2/3 cup Besti Powdered Monk Fruit Allulose Blend
- 2 tsp Pumpkin pie spice
- 1/4 tsp Sea salt
- 1 tsp Vanilla extract (optional)
- 1 tsp Blackstrap molasses (optional)
Instructions
- Make the sweet version of the almond flour pie crust here .
- Meanwhile, beat together all remaining ingredients, using a hand mixer at medium-low speed, until smooth. (Don’t overmix.)
- When the pie crust is done baking, reduce the oven temperature to 325 degrees F (163 degrees C). Cool the crust on the counter for at least 10 minutes , longer if you have time.
- Pour the filling into the crust. Gently tap on the counter to release air bubbles. Cover the crust edge with foil.
- Bake for 40-50 minutes , until the pie is almost set but still slightly jiggly in the center, like jello. Do not let it fully set in the oven.
- Cool completely on the counter. Then, refrigerate for at least 2 hours , preferably overnight. Make sure the pie is completely set and doesn’t jiggle before you slice it.
Maya’s Recipe Notes
Serving size: 1 slice, or 1/12 of entire pie
- Tips: Check out my recipe tips above to help you get the best texture, avoid cracks, how to cover the crust edges, and more.
- Storage: This keto pumpkin pie keeps well in the refrigerator for up to 3-5 days, but is best within the first 1-2 days.
- Freeze: Wrap it tightly in plastic wrap or aluminum foil, and freeze for up to 3 months. Thaw overnight in the fridge, or on the counter if you need it faster.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
Free Printable: Low Carb & Keto Food List
- My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
- Ingredients & Substitutions
- How To Make Keto Pumpkin Pie
- My Recipe Tips
- Keto Pumpkin Pie (Sugar Free) Recipe card
- More Keto Thanksgiving Recipes
- Recipe Reviews
My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
Happy pumpkin season! Every fall, the smell of this keto pumpkin pie instantly takes me back. The warm spices, silky texture, and buttery crust all give me that cozy feeling and reminder that the holidays are here. So while I’ve had fun making pumpkin smoothies and pumpkin bars too, here’s why this sugar free pumpkin pie has been firmly holding the #1 spot as the pumpkin favorite since I first published it:
- Tastes like regular pumpkin pie – After lots of testing, I’m so proud of how this recipe turned out. The spiced, creamy filling is the perfect contrast to the buttery almond flour crust .
- Silky smooth filling – The texture of the filling is definitely what makes this pie so good. I’ll show you how to avoid cracks or a grainy texture that some keto versions can have.
- No one will guess it’s keto – My low carb pumpkin pie is gluten free and has just 4 grams of net carbs per slice, but it’s sweet and satisfying enough to serve for the whole family. And I’ve done just that.
- Easy to make – Just a handful ingredients in the crust and another handful in the filling! Plus, I always love a treat I can prepare ahead for less stress the day-of.
If you need a keto dessert for Thanksgiving or Christmas that will bring everyone together — low carb or not — this one will do that. Make it with me!
“Oh my goodness! This keto, sugar free pumpkin pie and almond flour crust is DELICIOUS!! Our family has had to make some health changes lately and we are wanting to eat clean, whole foods. I ran across this recipe and made both the crust and pie. 100% spot on! We were able to eat clean ingredients, no sugar, and stay within our dietary needs.”
-Julie
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my sugar free pumpkin pie recipe, what each one does, and substitution options. For measurements, see the recipe card .
Almond Flour Pie Crust:
Ever since I posted my favorite almond flour pie crust recipe , I’ve been looking for every excuse under the sun to use it — and this keto pumpkin pie is perfect for it. The crust needs just a few simple ingredients:
- Wholesome Yum Blanched Almond Flour – I recommend this flour for the best texture (never grainy!). Many brands are too coarse and can leave your crust gritty. Avoid almond meal, which tends to be the coarsest option.
- Besti Monk Fruit Allulose Blend – You can also use the powdered version (which you’ll need for the filling below) if you don’t want to buy two different kinds. For alternate sugar substitutes , use my sweetener conversion chart for guidance, but be aware that most brands contain erythritol and will make the crust more dry.
- Unsalted Butter – You’ll need melted butter, so you can melt it in the microwave or in a double boiler on the stove. Ghee or coconut oil will work as dairy-free options.
- Egg – This prevents the keto pie crust from falling apart. You could also use an egg substitute , or simply approximately 2 tablespoons of additional butter, ghee, or coconut oil.
- Vanilla Extract – Although optional, I always add it for flavor.
- Sea Salt – I almost always add this to baking recipes , because salt balances and brings out the sweetness.
VARIATION: Make it with a coconut crust or no crust at all!
If you need a nut free option, make my coconut flour pie crust instead, or try my crustless pumpkin pie .
Sugar Free Pumpkin Pie Filling:
My keto pumpkin pie filling has only five ingredients, plus salt and a couple optional additions:
- Pumpkin Puree – I use canned pumpkin puree for convenience, but you can make your own pumpkin puree from a real pumpkin if you prefer. Simply roast until tender, then puree the flesh until smooth.
- Besti Powdered Monk Fruit Allulose Blend – My secret to the most authentic tasting low carb pumpkin pie! Most sweeteners (including most brands of monk fruit and stevia) contain erythritol, so they can crystallize as the filling sets and have a cooling aftertaste. I use Besti Powdered Monk Fruit Allulose Blend in the filling instead, which keeps it silky smooth, tastes just like sugar, and has zero net carbs. You can use super fine powdered allulose instead for a similar result (you’ll need 33% more), but that’s the only swap I’d recommend.
- Pumpkin Pie Spice – Make homemade pumpkin pie spice in just a few minutes with simple spices: Cinnamon, nutmeg, ground ginger, allspice, and ground cloves. But, you could use store-bought as well.
- Heavy Cream – Makes the filling rich and creamy. You can use coconut cream instead to make a paleo or dairy free version.
- Eggs – At room temperature. Sorry, I don’t recommend egg substitutes for the filling.
- Optional Ingredients – These include sea salt (to balance the sweetness) and vanilla extract (for flavor), and blackstrap molasses . Some people have asked me why I use molasses (which contains 10 grams of sugar per tablespoon) in a keto pumpkin pie recipe. The reason is for flavor, not sweetness. I only use 1 teaspoon in the entire pie, and this adds 0.28g of sugar per slice. I think it’s worth it, but if you like, you can omit it. For a similar flavor, you can also replace 1 tablespoon of powdered Besti in the filling with 1 tablespoon of Besti Brown monk fruit sweetener , which contains no (net) carbs or sugar.
How To Make Keto Pumpkin Pie
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Make the pie crust. Make the sweet almond flour pie crust here in a 9-inch pie pan . After baking the crust, lower the oven temperature, and cool the crust on the counter.
- Mix the filling. Meanwhile, in a large bowl using a hand mixer , beat together the pumpkin, heavy cream, Besti, pumpkin pie spice, sea salt, vanilla, and molasses, until smooth.
- Assemble the pie. Pour the filling into the crust and cover the edges with foil. (See my tips below for how I do this!) Gently tap the pan on the counter to release any air bubbles.
- Bake. Transfer to the oven and bake until the pie is almost set, but still slightly jiggly in the center.
- Cool and refrigerate. Let keto pumpkin pie cool completely on the counter, then refrigerate before slicing. I like to serve with sugar-free whipped cream and a sprinkle of cinnamon.
My Recipe Tips
- Pre-bake the crust, but not too much. Whether you use my favorite almond crust above or choose your own, I highly recommend that you pre-bake it first, so that it doesn’t get soggy once you add the filling. However, don’t let it get too too dark at that step, or it’ll burn by the time the filling is done. We’re going for just enough to not be raw.
- This is the ideal pan size for this recipe. If you use a larger pan, the pie will be too shallow. You can attempt to scale up the recipe for a larger pan, but I’ve only tried this size, so my amounts and timing are baed on that.
- Keep your mixer at medium-low speed when making the filling. If the speed is too high, you’ll introduce air bubbles and ruin the silky texture. I use and love this hand mixer that has multiple speeds, plus convenient storage for the attachments.
- How to cover the crust edges with foil: My favorite way to do this is to cut a square of aluminum foil larger than the pie, fold it in fourths or eighths (like you’re making paper snowflakes!), and then cut a quarter circle from one corner of the square. Unfold it, and you’ll have foil edges with a hole in the middle that you can place over the crust. (You can watch me do this in the recipe video below!) If you don’t want to fuss with foil, you can get a pie crust shield instead.
- Like the traditional version, the key to the best keto pumpkin pie texture is not to overbake it. Think of it like a custard, similar to keto cheesecake . Remove it from the oven while it’s still slightly jiggly to avoid cracks and preserve the texture.
- Use a water bath if you want to be extra careful. This sugar free pumpkin pie recipe bakes the filling at a lower temperature, which helps to avoid the cracks. If you’re still concerned, place the pie pan in a baking dish before baking and fill the baking dish with enough water to go up the pie pan sides. Then bake as usual. Cracking happens due to the filling heating too fast and then shrinking as it cools — a water bath prevents this. It’s more hassle though, so I usually skip that step and just watch it carefully in the oven. And hey, if your pie does develop cracks, just cover ’em with some (sugar-free) whipped cream! No one will ever know.
- Be patient to let the pie fully set. If you cut into it too soon, the filling will be runny. Make sure it cools fully at room temperatue, then sets completely in the fridge before slicing. I usually gently tap the top to check.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 recipe Almond flour pie crust (or your favorite pie crust recipe) ▢
- 1 15-oz can Pumpkin puree ▢
- 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo) ▢
- 2 large Eggs (at room temperature) ▢
- 2/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
- 2 tsp Pumpkin pie spice ▢
- 1/4 tsp Sea salt ▢
- 1 tsp Vanilla extract (optional) ▢
- 1 tsp Blackstrap molasses (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Make the sweet version of the almond flour pie crust here .
- Meanwhile, beat together all remaining ingredients, using a hand mixer at medium-low speed, until smooth. (Don’t overmix.)
- When the pie crust is done baking, reduce the oven temperature to 325 degrees F (163 degrees C). Cool the crust on the counter for at least 10 minutes , longer if you have time.
- Pour the filling into the crust. Gently tap on the counter to release air bubbles. Cover the crust edge with foil.
- Bake for 40-50 minutes , until the pie is almost set but still slightly jiggly in the center, like jello. Do not let it fully set in the oven.
- Cool completely on the counter. Then, refrigerate for at least 2 hours , preferably overnight. Make sure the pie is completely set and doesn’t jiggle before you slice it.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 1 slice, or 1/12 of entire pie
- Tips: Check out my recipe tips above to help you get the best texture, avoid cracks, how to cover the crust edges, and more.
- Storage: This keto pumpkin pie keeps well in the refrigerator for up to 3-5 days, but is best within the first 1-2 days.
- Freeze: Wrap it tightly in plastic wrap or aluminum foil, and freeze for up to 3 months. Thaw overnight in the fridge, or on the counter if you need it faster.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Pumpkin Pie
More Keto Thanksgiving Recipes
Now that you’ve made your easy keto pumpkin pie, it’s time to make your Thanksgiving feast! Add some of my other low carb dishes to round out your meal:
- Appetizers – For a simple appetizer, I make a Thanksgiving charcuterie board in the shape of a turkey, but some easy spinach dip would also make a quick appetizer.
- Turkey – You can’t go wrong with my foolproof roasted turkey ! If you want an easier way to cook it, try a turkey in a bag or Crock Pot turkey breast .
- Thanksgiving Sides – Make classic Thanksgiving swaps like my keto green bean casserole , savory keto stuffing , creamy cauliflower mashed potatoes , and don’t forget the sugar-free cranberry sauce !
- Salad – I like to make a festive Thanksgiving salad , but it has some fruit. Try my kale salad with sugar-free maple dressing or any of my keto salad recipes for lower carb options.
Free Printable: Low Carb & Keto Food List
- My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
- Ingredients & Substitutions
- How To Make Keto Pumpkin Pie
- My Recipe Tips
- Keto Pumpkin Pie (Sugar Free) Recipe card
- More Keto Thanksgiving Recipes
- Recipe Reviews
My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
Happy pumpkin season! Every fall, the smell of this keto pumpkin pie instantly takes me back. The warm spices, silky texture, and buttery crust all give me that cozy feeling and reminder that the holidays are here. So while I’ve had fun making pumpkin smoothies and pumpkin bars too, here’s why this sugar free pumpkin pie has been firmly holding the #1 spot as the pumpkin favorite since I first published it:
- Tastes like regular pumpkin pie – After lots of testing, I’m so proud of how this recipe turned out. The spiced, creamy filling is the perfect contrast to the buttery almond flour crust .
- Silky smooth filling – The texture of the filling is definitely what makes this pie so good. I’ll show you how to avoid cracks or a grainy texture that some keto versions can have.
- No one will guess it’s keto – My low carb pumpkin pie is gluten free and has just 4 grams of net carbs per slice, but it’s sweet and satisfying enough to serve for the whole family. And I’ve done just that.
- Easy to make – Just a handful ingredients in the crust and another handful in the filling! Plus, I always love a treat I can prepare ahead for less stress the day-of.
If you need a keto dessert for Thanksgiving or Christmas that will bring everyone together — low carb or not — this one will do that. Make it with me!
“Oh my goodness! This keto, sugar free pumpkin pie and almond flour crust is DELICIOUS!! Our family has had to make some health changes lately and we are wanting to eat clean, whole foods. I ran across this recipe and made both the crust and pie. 100% spot on! We were able to eat clean ingredients, no sugar, and stay within our dietary needs.”
-Julie
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my sugar free pumpkin pie recipe, what each one does, and substitution options. For measurements, see the recipe card .
Almond Flour Pie Crust:
Ever since I posted my favorite almond flour pie crust recipe , I’ve been looking for every excuse under the sun to use it — and this keto pumpkin pie is perfect for it. The crust needs just a few simple ingredients:
- Wholesome Yum Blanched Almond Flour – I recommend this flour for the best texture (never grainy!). Many brands are too coarse and can leave your crust gritty. Avoid almond meal, which tends to be the coarsest option.
- Besti Monk Fruit Allulose Blend – You can also use the powdered version (which you’ll need for the filling below) if you don’t want to buy two different kinds. For alternate sugar substitutes , use my sweetener conversion chart for guidance, but be aware that most brands contain erythritol and will make the crust more dry.
- Unsalted Butter – You’ll need melted butter, so you can melt it in the microwave or in a double boiler on the stove. Ghee or coconut oil will work as dairy-free options.
- Egg – This prevents the keto pie crust from falling apart. You could also use an egg substitute , or simply approximately 2 tablespoons of additional butter, ghee, or coconut oil.
- Vanilla Extract – Although optional, I always add it for flavor.
- Sea Salt – I almost always add this to baking recipes , because salt balances and brings out the sweetness.
VARIATION: Make it with a coconut crust or no crust at all!
If you need a nut free option, make my coconut flour pie crust instead, or try my crustless pumpkin pie .
Sugar Free Pumpkin Pie Filling:
My keto pumpkin pie filling has only five ingredients, plus salt and a couple optional additions:
- Pumpkin Puree – I use canned pumpkin puree for convenience, but you can make your own pumpkin puree from a real pumpkin if you prefer. Simply roast until tender, then puree the flesh until smooth.
- Besti Powdered Monk Fruit Allulose Blend – My secret to the most authentic tasting low carb pumpkin pie! Most sweeteners (including most brands of monk fruit and stevia) contain erythritol, so they can crystallize as the filling sets and have a cooling aftertaste. I use Besti Powdered Monk Fruit Allulose Blend in the filling instead, which keeps it silky smooth, tastes just like sugar, and has zero net carbs. You can use super fine powdered allulose instead for a similar result (you’ll need 33% more), but that’s the only swap I’d recommend.
- Pumpkin Pie Spice – Make homemade pumpkin pie spice in just a few minutes with simple spices: Cinnamon, nutmeg, ground ginger, allspice, and ground cloves. But, you could use store-bought as well.
- Heavy Cream – Makes the filling rich and creamy. You can use coconut cream instead to make a paleo or dairy free version.
- Eggs – At room temperature. Sorry, I don’t recommend egg substitutes for the filling.
- Optional Ingredients – These include sea salt (to balance the sweetness) and vanilla extract (for flavor), and blackstrap molasses . Some people have asked me why I use molasses (which contains 10 grams of sugar per tablespoon) in a keto pumpkin pie recipe. The reason is for flavor, not sweetness. I only use 1 teaspoon in the entire pie, and this adds 0.28g of sugar per slice. I think it’s worth it, but if you like, you can omit it. For a similar flavor, you can also replace 1 tablespoon of powdered Besti in the filling with 1 tablespoon of Besti Brown monk fruit sweetener , which contains no (net) carbs or sugar.
How To Make Keto Pumpkin Pie
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Make the pie crust. Make the sweet almond flour pie crust here in a 9-inch pie pan . After baking the crust, lower the oven temperature, and cool the crust on the counter.
- Mix the filling. Meanwhile, in a large bowl using a hand mixer , beat together the pumpkin, heavy cream, Besti, pumpkin pie spice, sea salt, vanilla, and molasses, until smooth.
- Assemble the pie. Pour the filling into the crust and cover the edges with foil. (See my tips below for how I do this!) Gently tap the pan on the counter to release any air bubbles.
- Bake. Transfer to the oven and bake until the pie is almost set, but still slightly jiggly in the center.
- Cool and refrigerate. Let keto pumpkin pie cool completely on the counter, then refrigerate before slicing. I like to serve with sugar-free whipped cream and a sprinkle of cinnamon.
My Recipe Tips
- Pre-bake the crust, but not too much. Whether you use my favorite almond crust above or choose your own, I highly recommend that you pre-bake it first, so that it doesn’t get soggy once you add the filling. However, don’t let it get too too dark at that step, or it’ll burn by the time the filling is done. We’re going for just enough to not be raw.
- This is the ideal pan size for this recipe. If you use a larger pan, the pie will be too shallow. You can attempt to scale up the recipe for a larger pan, but I’ve only tried this size, so my amounts and timing are baed on that.
- Keep your mixer at medium-low speed when making the filling. If the speed is too high, you’ll introduce air bubbles and ruin the silky texture. I use and love this hand mixer that has multiple speeds, plus convenient storage for the attachments.
- How to cover the crust edges with foil: My favorite way to do this is to cut a square of aluminum foil larger than the pie, fold it in fourths or eighths (like you’re making paper snowflakes!), and then cut a quarter circle from one corner of the square. Unfold it, and you’ll have foil edges with a hole in the middle that you can place over the crust. (You can watch me do this in the recipe video below!) If you don’t want to fuss with foil, you can get a pie crust shield instead.
- Like the traditional version, the key to the best keto pumpkin pie texture is not to overbake it. Think of it like a custard, similar to keto cheesecake . Remove it from the oven while it’s still slightly jiggly to avoid cracks and preserve the texture.
- Use a water bath if you want to be extra careful. This sugar free pumpkin pie recipe bakes the filling at a lower temperature, which helps to avoid the cracks. If you’re still concerned, place the pie pan in a baking dish before baking and fill the baking dish with enough water to go up the pie pan sides. Then bake as usual. Cracking happens due to the filling heating too fast and then shrinking as it cools — a water bath prevents this. It’s more hassle though, so I usually skip that step and just watch it carefully in the oven. And hey, if your pie does develop cracks, just cover ’em with some (sugar-free) whipped cream! No one will ever know.
- Be patient to let the pie fully set. If you cut into it too soon, the filling will be runny. Make sure it cools fully at room temperatue, then sets completely in the fridge before slicing. I usually gently tap the top to check.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 recipe Almond flour pie crust (or your favorite pie crust recipe) ▢
- 1 15-oz can Pumpkin puree ▢
- 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo) ▢
- 2 large Eggs (at room temperature) ▢
- 2/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
- 2 tsp Pumpkin pie spice ▢
- 1/4 tsp Sea salt ▢
- 1 tsp Vanilla extract (optional) ▢
- 1 tsp Blackstrap molasses (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Make the sweet version of the almond flour pie crust here .
- Meanwhile, beat together all remaining ingredients, using a hand mixer at medium-low speed, until smooth. (Don’t overmix.)
- When the pie crust is done baking, reduce the oven temperature to 325 degrees F (163 degrees C). Cool the crust on the counter for at least 10 minutes , longer if you have time.
- Pour the filling into the crust. Gently tap on the counter to release air bubbles. Cover the crust edge with foil.
- Bake for 40-50 minutes , until the pie is almost set but still slightly jiggly in the center, like jello. Do not let it fully set in the oven.
- Cool completely on the counter. Then, refrigerate for at least 2 hours , preferably overnight. Make sure the pie is completely set and doesn’t jiggle before you slice it.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Maya’s Recipe Notes
Serving size: 1 slice, or 1/12 of entire pie
- Tips: Check out my recipe tips above to help you get the best texture, avoid cracks, how to cover the crust edges, and more.
- Storage: This keto pumpkin pie keeps well in the refrigerator for up to 3-5 days, but is best within the first 1-2 days.
- Freeze: Wrap it tightly in plastic wrap or aluminum foil, and freeze for up to 3 months. Thaw overnight in the fridge, or on the counter if you need it faster.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
Keto Pumpkin Pie
More Keto Thanksgiving Recipes
Now that you’ve made your easy keto pumpkin pie, it’s time to make your Thanksgiving feast! Add some of my other low carb dishes to round out your meal:
- Appetizers – For a simple appetizer, I make a Thanksgiving charcuterie board in the shape of a turkey, but some easy spinach dip would also make a quick appetizer.
- Turkey – You can’t go wrong with my foolproof roasted turkey ! If you want an easier way to cook it, try a turkey in a bag or Crock Pot turkey breast .
- Thanksgiving Sides – Make classic Thanksgiving swaps like my keto green bean casserole , savory keto stuffing , creamy cauliflower mashed potatoes , and don’t forget the sugar-free cranberry sauce !
- Salad – I like to make a festive Thanksgiving salad , but it has some fruit. Try my kale salad with sugar-free maple dressing or any of my keto salad recipes for lower carb options.
Free Printable: Low Carb & Keto Food List
- My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
- Ingredients & Substitutions
- How To Make Keto Pumpkin Pie
- My Recipe Tips
- Keto Pumpkin Pie (Sugar Free) Recipe card
- More Keto Thanksgiving Recipes
- Recipe Reviews
My Secret To Make This Sugar Free, Keto Pumpkin Pie Taste So Good
Happy pumpkin season! Every fall, the smell of this keto pumpkin pie instantly takes me back. The warm spices, silky texture, and buttery crust all give me that cozy feeling and reminder that the holidays are here. So while I’ve had fun making pumpkin smoothies and pumpkin bars too, here’s why this sugar free pumpkin pie has been firmly holding the #1 spot as the pumpkin favorite since I first published it:
- Tastes like regular pumpkin pie – After lots of testing, I’m so proud of how this recipe turned out. The spiced, creamy filling is the perfect contrast to the buttery almond flour crust .
- Silky smooth filling – The texture of the filling is definitely what makes this pie so good. I’ll show you how to avoid cracks or a grainy texture that some keto versions can have.
- No one will guess it’s keto – My low carb pumpkin pie is gluten free and has just 4 grams of net carbs per slice, but it’s sweet and satisfying enough to serve for the whole family. And I’ve done just that.
- Easy to make – Just a handful ingredients in the crust and another handful in the filling! Plus, I always love a treat I can prepare ahead for less stress the day-of.
If you need a keto dessert for Thanksgiving or Christmas that will bring everyone together — low carb or not — this one will do that. Make it with me!
“Oh my goodness! This keto, sugar free pumpkin pie and almond flour crust is DELICIOUS!! Our family has had to make some health changes lately and we are wanting to eat clean, whole foods. I ran across this recipe and made both the crust and pie. 100% spot on! We were able to eat clean ingredients, no sugar, and stay within our dietary needs.”
-Julie
More Reviews
Ingredients & Substitutions
Here I explain the best ingredients for my sugar free pumpkin pie recipe, what each one does, and substitution options. For measurements, see the recipe card .
Almond Flour Pie Crust:
Ever since I posted my favorite almond flour pie crust recipe , I’ve been looking for every excuse under the sun to use it — and this keto pumpkin pie is perfect for it. The crust needs just a few simple ingredients:
- Wholesome Yum Blanched Almond Flour – I recommend this flour for the best texture (never grainy!). Many brands are too coarse and can leave your crust gritty. Avoid almond meal, which tends to be the coarsest option.
- Besti Monk Fruit Allulose Blend – You can also use the powdered version (which you’ll need for the filling below) if you don’t want to buy two different kinds. For alternate sugar substitutes , use my sweetener conversion chart for guidance, but be aware that most brands contain erythritol and will make the crust more dry.
- Unsalted Butter – You’ll need melted butter, so you can melt it in the microwave or in a double boiler on the stove. Ghee or coconut oil will work as dairy-free options.
- Egg – This prevents the keto pie crust from falling apart. You could also use an egg substitute , or simply approximately 2 tablespoons of additional butter, ghee, or coconut oil.
- Vanilla Extract – Although optional, I always add it for flavor.
- Sea Salt – I almost always add this to baking recipes , because salt balances and brings out the sweetness.
VARIATION: Make it with a coconut crust or no crust at all!
If you need a nut free option, make my coconut flour pie crust instead, or try my crustless pumpkin pie .
Sugar Free Pumpkin Pie Filling:
My keto pumpkin pie filling has only five ingredients, plus salt and a couple optional additions:
- Pumpkin Puree – I use canned pumpkin puree for convenience, but you can make your own pumpkin puree from a real pumpkin if you prefer. Simply roast until tender, then puree the flesh until smooth.
- Besti Powdered Monk Fruit Allulose Blend – My secret to the most authentic tasting low carb pumpkin pie! Most sweeteners (including most brands of monk fruit and stevia) contain erythritol, so they can crystallize as the filling sets and have a cooling aftertaste. I use Besti Powdered Monk Fruit Allulose Blend in the filling instead, which keeps it silky smooth, tastes just like sugar, and has zero net carbs. You can use super fine powdered allulose instead for a similar result (you’ll need 33% more), but that’s the only swap I’d recommend.
- Pumpkin Pie Spice – Make homemade pumpkin pie spice in just a few minutes with simple spices: Cinnamon, nutmeg, ground ginger, allspice, and ground cloves. But, you could use store-bought as well.
- Heavy Cream – Makes the filling rich and creamy. You can use coconut cream instead to make a paleo or dairy free version.
- Eggs – At room temperature. Sorry, I don’t recommend egg substitutes for the filling.
- Optional Ingredients – These include sea salt (to balance the sweetness) and vanilla extract (for flavor), and blackstrap molasses . Some people have asked me why I use molasses (which contains 10 grams of sugar per tablespoon) in a keto pumpkin pie recipe. The reason is for flavor, not sweetness. I only use 1 teaspoon in the entire pie, and this adds 0.28g of sugar per slice. I think it’s worth it, but if you like, you can omit it. For a similar flavor, you can also replace 1 tablespoon of powdered Besti in the filling with 1 tablespoon of Besti Brown monk fruit sweetener , which contains no (net) carbs or sugar.
How To Make Keto Pumpkin Pie
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Make the pie crust. Make the sweet almond flour pie crust here in a 9-inch pie pan . After baking the crust, lower the oven temperature, and cool the crust on the counter.
- Mix the filling. Meanwhile, in a large bowl using a hand mixer , beat together the pumpkin, heavy cream, Besti, pumpkin pie spice, sea salt, vanilla, and molasses, until smooth.
- Assemble the pie. Pour the filling into the crust and cover the edges with foil. (See my tips below for how I do this!) Gently tap the pan on the counter to release any air bubbles.
- Bake. Transfer to the oven and bake until the pie is almost set, but still slightly jiggly in the center.
- Cool and refrigerate. Let keto pumpkin pie cool completely on the counter, then refrigerate before slicing. I like to serve with sugar-free whipped cream and a sprinkle of cinnamon.
My Recipe Tips
- Pre-bake the crust, but not too much. Whether you use my favorite almond crust above or choose your own, I highly recommend that you pre-bake it first, so that it doesn’t get soggy once you add the filling. However, don’t let it get too too dark at that step, or it’ll burn by the time the filling is done. We’re going for just enough to not be raw.
- This is the ideal pan size for this recipe. If you use a larger pan, the pie will be too shallow. You can attempt to scale up the recipe for a larger pan, but I’ve only tried this size, so my amounts and timing are baed on that.
- Keep your mixer at medium-low speed when making the filling. If the speed is too high, you’ll introduce air bubbles and ruin the silky texture. I use and love this hand mixer that has multiple speeds, plus convenient storage for the attachments.
- How to cover the crust edges with foil: My favorite way to do this is to cut a square of aluminum foil larger than the pie, fold it in fourths or eighths (like you’re making paper snowflakes!), and then cut a quarter circle from one corner of the square. Unfold it, and you’ll have foil edges with a hole in the middle that you can place over the crust. (You can watch me do this in the recipe video below!) If you don’t want to fuss with foil, you can get a pie crust shield instead.
- Like the traditional version, the key to the best keto pumpkin pie texture is not to overbake it. Think of it like a custard, similar to keto cheesecake . Remove it from the oven while it’s still slightly jiggly to avoid cracks and preserve the texture.
- Use a water bath if you want to be extra careful. This sugar free pumpkin pie recipe bakes the filling at a lower temperature, which helps to avoid the cracks. If you’re still concerned, place the pie pan in a baking dish before baking and fill the baking dish with enough water to go up the pie pan sides. Then bake as usual. Cracking happens due to the filling heating too fast and then shrinking as it cools — a water bath prevents this. It’s more hassle though, so I usually skip that step and just watch it carefully in the oven. And hey, if your pie does develop cracks, just cover ’em with some (sugar-free) whipped cream! No one will ever know.
- Be patient to let the pie fully set. If you cut into it too soon, the filling will be runny. Make sure it cools fully at room temperatue, then sets completely in the fridge before slicing. I usually gently tap the top to check.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 recipe Almond flour pie crust (or your favorite pie crust recipe) ▢
- 1 15-oz can Pumpkin puree ▢
- 1/2 cup Heavy cream (or coconut cream for dairy-free/paleo) ▢
- 2 large Eggs (at room temperature) ▢
- 2/3 cup Besti Powdered Monk Fruit Allulose Blend ▢
- 2 tsp Pumpkin pie spice ▢
- 1/4 tsp Sea salt ▢
- 1 tsp Vanilla extract (optional) ▢
- 1 tsp Blackstrap molasses (optional) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Make the sweet version of the almond flour pie crust here .
- Meanwhile, beat together all remaining ingredients, using a hand mixer at medium-low speed, until smooth. (Don’t overmix.)
- When the pie crust is done baking, reduce the oven temperature to 325 degrees F (163 degrees C). Cool the crust on the counter for at least 10 minutes , longer if you have time.
- Pour the filling into the crust. Gently tap on the counter to release air bubbles. Cover the crust edge with foil.
- Bake for 40-50 minutes , until the pie is almost set but still slightly jiggly in the center, like jello. Do not let it fully set in the oven.
- Cool completely on the counter. Then, refrigerate for at least 2 hours , preferably overnight. Make sure the pie is completely set and doesn’t jiggle before you slice it.
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Maya’s Recipe Notes
Serving size: 1 slice, or 1/12 of entire pie
- Tips: Check out my recipe tips above to help you get the best texture, avoid cracks, how to cover the crust edges, and more.
- Storage: This keto pumpkin pie keeps well in the refrigerator for up to 3-5 days, but is best within the first 1-2 days.
- Freeze: Wrap it tightly in plastic wrap or aluminum foil, and freeze for up to 3 months. Thaw overnight in the fridge, or on the counter if you need it faster.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
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Keto Pumpkin Pie
More Keto Thanksgiving Recipes
Now that you’ve made your easy keto pumpkin pie, it’s time to make your Thanksgiving feast! Add some of my other low carb dishes to round out your meal:
- Appetizers – For a simple appetizer, I make a Thanksgiving charcuterie board in the shape of a turkey, but some easy spinach dip would also make a quick appetizer.
- Turkey – You can’t go wrong with my foolproof roasted turkey ! If you want an easier way to cook it, try a turkey in a bag or Crock Pot turkey breast .
- Thanksgiving Sides – Make classic Thanksgiving swaps like my keto green bean casserole , savory keto stuffing , creamy cauliflower mashed potatoes , and don’t forget the sugar-free cranberry sauce !
- Salad – I like to make a festive Thanksgiving salad , but it has some fruit. Try my kale salad with sugar-free maple dressing or any of my keto salad recipes for lower carb options.
