From the Desk of The Nutty Nutritionist

Pumpkin Custard

In Gluten-Free diet, Holiday Eating Strategies, Recipes on November 20, 2012 at 12:58 PM

By request, I am sharing a tasty, tried-and-true recipe for a healthier alternative to pumpkin pie.  This modified version of the traditional favorite is significantly lower in fat, carbohydrates, and calories–making it a smart choice for people with diabetes, heart disease, high cholesterol, as well as those trying to prevent weight gain over the prolonged feeding-frenzy that is the holiday season!  And, it is also gluten-free, so those with celiac sprue and gluten intolerance may even indulge in this tasty treat.

The pumpkin custard recipe outlined below uses a standard 9-inch glass pie plate, and consists of 6 servings.  Nutritionally, a 1/6 slice of this recipe contains a mere 120 calories, 0 grams of fat, and 20 grams of carbohydrate, and, as mentioned above, is gluten-free.  One-sixth of a traditional pumpkin pie contains approximately 425 calories, 19 grams of total fat, and 53 grams of carbohydrates—essentially a whole meal’s worth for someone desiring to limit calories and/or dramatic surges in blood sugar.   Even if you plan to serve a traditional pie at your upcoming dinner party, adding this pumpkin custard as an alternative will certainly be appreciated by your guests with specific dietary needs.


1 1/2 cups canned pumpkin puree

1/4 cup apple juice

3 egg whites, lightly beaten

12 oz. can evaporated skim milk

1 Tbsp. pumpkin pie spice

1/4 cup unpacked brown sugar


1.  pre-heat oven to 400 degrees

2.  combine all ingredients in a bowl and stir thoroughly

3.  prepare 9-inch glass pie plate using non-stick cooking spray and sprinkle lightly with brown sugar

3.  pour mixture into prepared pie plate

4.  bake for 35-45 minutes, or until knife inserted near the center comes out clean

I wish you all a happy and joyous holiday season!  Live well!  Feel well!

Linda 🙂

  1. sounds delicious-now I just need to find someone to prepare it for me!!

  2. Aw, Kathy, it is so easy, even Don could make it for you!!

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: