Healthy Pumpkin Pie

Pumpkin is an excellent source of vitamins A and C, and a good source of folate. It’s rich in fiber and potassium and has some calcium, iron, B vitamins, and other nutrients.

The canned pumpkin used here has even more nutrients, ounce for ounce, than fresh because it is more concentrated (cooking eliminates much of the water). For a treat that's even lower in calories and sodium, bake the filling in a custard dish with no crust.

This recipe serves: 8


One 15-ounce can canned pumpkin puree (not seasoned)

12 ounces evaporated skim milk

2 eggs, separated

1/4 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1 teaspoon ground cinnamon

2 tablespoons Moscato or other sweet dessert wine

1/4 cup honey

1/4 cup brown sugar

2 teaspoons vanilla extract

1 pre-made 9 " pie crust

Cooking instructions

1. Preheat the oven to 400° F.

2. In a medium bowl, whisk together the pumpkin puree, milk, and egg yolks. Mix in the nutmeg, cloves, cinnamon, wine, honey, sugar, and vanilla. In another bowl, whisk the egg whites to soft peaks.

3. Fold both mixtures together and pour into the pie shell. Bake for 10 minutes, then reduce the heat to 350° F and bake another 25 to 35 minutes, until the filling is set but still moves slightly in the center.

4. Remove from the oven and let cool to room temperature before serving.

NOTE: If the edges of the pie crust begin to brown too much during the cooking time, cover just the edges with foil to prevent burning.

Serving Size: 1 piece

Nutritional information

Number of Servings: 8

Per Serving

Calories 218

Carbohydrate 33 g

Fat 7 g

Fiber 2 g

Protein 6 g

Saturated Fat 1 g

Sodium 199 mg