A Delicious Low-Calorie Gluten-Free & Nut-Free Pumpkin Pie.
Written by Hali Tsotetsi
I’m on a health journey and, this time I am doing it differently. I’m still enjoying food but watching my portions.
One of the biggest lessons I’ve learned is that eating healthier doesn’t mean giving up the foods I love. It’s about finding balance, making thoughtful choices, and understanding that moderation is far more sustainable than restriction.
I’ve always believed that food should be something we enjoy, not something we feel guilty about.
And with fall here, there’s nothing quite like a homemade pumpkin pie.
The warm spices, creamy pumpkin filling, and delicious crust make it one of my favorite seasonal desserts.
I wanted to create a lighter version that still delivers all the comforting flavors of traditional pumpkin pie, without the extra calories.
This recipe uses pumpkin purée, Greek yogurt, and a simple gluten-free oat crust. It’s naturally nut-free, egg-free, lower in added sugar, and surprisingly easy to prepare.
The result is a creamy, flavorful pumpkin pie that feels indulgent without being overly heavy.
Because being on a health journey doesn’t mean dessert is off the menu!
Recipe Details
Prep Time: 15 minutes
Bake Time: 45–55 minutes
Cooling Time: 2–3 hours
Servings: 8 slices
Estimated Calories: 140–160 per slice
Dietary: Gluten-free, nut-free, egg-free
Ingredients
Gluten-Free Oat Crust
1 cup certified gluten-free oat flour
2 tablespoons maple syrup
2 tablespoons melted unsalted butter
2–3 tablespoons cold water
¼ teaspoon ground cinnamon
Pinch of salt
Pumpkin Pie Filling
1 can (15 oz) pure pumpkin purée
½ cup plain nonfat Greek yogurt
½ cup skim milk
¼ cup maple syrup
2 tablespoons cornstarch
1½ teaspoons ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg
⅛ teaspoon ground cloves
1 teaspoon pure vanilla extract
¼ teaspoon salt
Instructions
1. Preheat the Oven
Preheat your oven to 350°F (175°C).
Lightly grease a 9-inch pie dish.
2. Prepare the Gluten-Free Crust
In a mixing bowl, combine the oat flour, cinnamon, and salt.
Add the melted butter and maple syrup, mixing until the ingredients begin to resemble coarse crumbs.
Gradually add cold water, one tablespoon at a time, until the mixture holds together when pressed.
Press the dough evenly into the bottom and up the sides of your prepared pie dish.
3. Prebake the Crust
Bake the crust for 10 minutes.
Remove from the oven and allow it to cool slightly while preparing the filling.
4. Prepare the Pumpkin Filling
In a large mixing bowl, combine the pumpkin purée, Greek yogurt, milk, maple syrup, cornstarch, cinnamon, ginger, nutmeg, cloves, vanilla extract, and salt.
Whisk thoroughly until the mixture is completely smooth.
5. Assemble the Pie
Pour the pumpkin filling into the prepared crust.
Use a spatula to smooth the surface.
6. Bake
Bake for approximately 35–45 minutes, until the edges are set and the center has a slight wobble.
The filling will continue to firm up as it cools.
7. Cool and Refrigerate
Allow the pie to cool at room temperature for approximately one hour.
Transfer to the refrigerator for at least two hours before slicing.
This helps the filling develop its creamy, custard-like consistency.
8. Slice and Enjoy
Cut into eight even slices.
Serve chilled or slightly warmed, with an optional spoonful of Greek yogurt or a light whipped topping.
Tips for Making the Perfect Pumpkin Pie
Use pure pumpkin purée. Make sure you’re purchasing 100% pumpkin rather than canned pumpkin pie filling, which already contains added sugar and spices.
Don’t overbake. Pumpkin pie should have a slight wobble in the center when removed from the oven.
Allow enough cooling time. Since this recipe doesn’t contain eggs, refrigeration is especially important for helping the cornstarch-thickened filling set.
Adjust the sweetness. If you prefer a sweeter pie, add a little more maple syrup, keeping in mind that this will increase the calories.
Experiment with spices. A little extra cinnamon or ginger can enhance the natural sweetness of pumpkin without adding significant calories.
Why I Love This Recipe
Pumpkin is naturally rich in beta-carotene, which the body converts into vitamin A. It also contains fiber and provides a delicious base for desserts.
Greek yogurt adds protein and creaminess, while the oat crust provides a simple alternative to traditional pastry.
By using smaller amounts of butter and added sugar, this recipe keeps the comforting flavors of pumpkin pie while making it a little lighter.
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