Pumpkin Pie, Seven Ways: A Fall Slice for Every Way of Eating

Pumpkin pie is the smell of fall: warm spices, creamy filling, a little sweetness at the end of a meal. The good news is that it adapts well. Whether you eat a balanced everyday diet, follow a Mediterranean pattern, avoid meat, avoid animal products altogether, lean on protein, go keto or eat only animal foods, there is a slice for you. This is general education, not medical advice, and anyone managing diabetes or another health condition should check with their clinician or dietitian about desserts.

Every recipe below makes one 9-inch pie, tart or dish that serves about eight. Ovens vary, so look for a filling that is set at the edges with a slight wobble in the center. All of them improve after a few hours in the refrigerator.

1. The balanced classic, with a little less sugar

For: everyday eating with no restrictions.

• 1 unbaked 9-inch pie crust, store-bought or homemade
• 1 can (15 oz) pumpkin purée (plain, not pie filling)
• 1 can (12 fl oz) evaporated milk
• 2 large eggs
• 1/2 cup packed brown sugar (many classic recipes use 3/4 cup)
• 1 1/2 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves, 1/2 tsp salt

Method: Heat the oven to 425°F. Whisk everything except the crust until smooth and pour it into the crust. Bake 15 minutes, lower the heat to 350°F and bake 40 to 50 minutes more, until a knife near the center comes out clean. Cool completely.

2. Mediterranean pumpkin and ricotta tart

For: a Mediterranean pattern built on olive oil, nuts, whole grains and a little honey. Our Mediterranean diet guide explains the style.

• Crust: 1 1/4 cups walnut pieces, 1/2 cup rolled oats, 3 tbsp extra-virgin olive oil, 2 tbsp honey, a pinch of salt
• Filling: 1 can (15 oz) pumpkin purée, 1 cup part-skim ricotta, 2 eggs, 1/4 cup honey, 1 1/2 tsp cinnamon, 1/2 tsp ginger, a pinch of salt, the zest of one orange

Method: At 350°F, pulse the crust ingredients until crumbly and press into a tart pan. Bake 10 minutes. Blend the filling until smooth, pour in and bake about 40 minutes, until set. Cool, then serve with a spoonful of plain Greek yogurt and a few chopped walnuts.

3. Vegetarian pumpkin cream cheese pie

For: eating dairy and eggs but no meat or fish. Our vegetarian and vegan guide covers the basics.

• Crust: 1 1/2 cups gingersnap crumbs mixed with 5 tbsp melted butter (check the label if you avoid gelatin)
• Filling: 4 oz softened cream cheese, 1 can (15 oz) pumpkin purée, 2 eggs, 1/2 cup maple syrup, 1/2 cup whole milk, 2 tsp pumpkin pie spice, 1/2 tsp salt

Method: Press the crumbs into a pie plate and bake at 350°F for 8 minutes. Beat the cream cheese until smooth, then mix in the rest. Pour in and bake 45 to 50 minutes, until just set. Chill before slicing.

4. Vegan pumpkin pie

For: no animal products at all.

• Crust: 1 cup rolled oats, 1/2 cup pecans, 3 tbsp melted coconut oil, 2 tbsp maple syrup, a pinch of salt
• Filling: 1 can (15 oz) pumpkin purée, 3/4 cup full-fat coconut milk, 1/2 cup maple syrup, 1/4 cup cornstarch, 2 tsp pumpkin pie spice, 1 tsp vanilla, 1/2 tsp salt

Method: At 350°F, pulse the crust ingredients, press into a pie plate and bake 10 minutes. Whisk the filling until the cornstarch dissolves, pour in and bake 55 to 60 minutes. The filling firms up as it cools, so chill it for at least four hours before cutting.

5. High-protein crustless pumpkin custard

For: a protein-forward pattern. It uses everyday foods for the protein (eggs, Greek yogurt and cottage cheese) rather than supplements. Our guide on protein explains how much people generally need.

• 1 can (15 oz) pumpkin purée
• 1 cup cottage cheese, blended smooth
• 3/4 cup plain Greek yogurt
• 3 eggs
• 1/3 cup maple syrup
• 2 tsp pumpkin pie spice, 1 tsp vanilla, 1/4 tsp salt

Method: Blend everything until smooth. Pour into a greased 9-inch pie plate and bake at 350°F for 45 to 55 minutes, until set. Chill before serving, with extra yogurt on top.

6. Keto pumpkin pie

For: a low-carb, high-fat pattern. Pumpkin does contain some carbohydrate, so this version uses a smaller amount and a sugar-free granulated sweetener. Our keto guide covers what to watch for.

• Crust: 1 1/2 cups almond flour, 3 tbsp melted butter, 2 tbsp granulated sugar-free sweetener, a pinch of salt
• Filling: 1 cup pumpkin purée, 3/4 cup heavy cream, 3 eggs, 1/2 cup granulated sugar-free sweetener, 2 tsp pumpkin pie spice, 1 tsp vanilla, 1/4 tsp salt

Method: At 350°F, mix the crust, press into a pie plate and bake 10 minutes. Whisk the filling, pour in and bake 40 to 45 minutes. Cool fully; keto fillings set best after a night in the fridge. Sugar alcohols such as erythritol can upset some stomachs, so start with a small slice. Carbohydrate counts depend on your sweetener and portion, so check the labels against your own plan.

7. Carnivore baked cream custard

For: eating only animal foods. A strict carnivore diet has no pumpkin and no spices, which come from plants, so this is the autumn-spirit version: a warm, rich baked custard. Our carnivore guide explains the evidence and the cautions.

• 4 large eggs
• 1 1/2 cups heavy cream
• 2 tbsp melted butter
• A pinch of salt

Method: Whisk everything gently so it does not foam. Divide among four ramekins and set them in a baking dish. Pour hot water halfway up the ramekins and bake at 325°F for 35 to 40 minutes, until set at the edges with a slight wobble. Serve warm or chilled.

Making it fit your plan

• Portion first. A normal slice is about one-eighth of the pie. A smaller slice with coffee or tea is a perfectly good dessert.
• Know your numbers. We left calorie counts out because they change with the brands you choose. You can work them out yourself in the Recipe builder on Food Lookup, then log a slice in your private journal.
• Treats can fit. There is no need to skip fall food. Enjoying it slowly and without guilt is part of a sustainable approach, as we explain in our guide to being kind to yourself after a slip.

Disclosure: Weight Wire offers the Food Lookup recipe builder and journal mentioned above. They are free to use and give estimates only.

Sources

• Recipes adapted from standard home-cooking methods for pumpkin pie (baking times and temperatures follow the traditional 425°F then 350°F method) and written by the Weight Wire Editorial Team. They have not been analyzed for nutrition.
• U.S. Department of Agriculture. FoodData Central, for checking the nutrition of ingredients (fdc.nal.usda.gov).