Healthy Pumpkin Custard Recipe (Only 96 Calories!)

This delicious low calorie pumpkin custard is made from pumpkin, eggs, zero calorie sugar, and delicious pumpkin flavored spices!

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Enjoy pumpkin pie, without the guilt! This lightened up, 96 calorie pumpkin custard (pumpkin pie filling without the crust), will be satisfying and indulgent, and still help you reach your weight loss goals.

Why you’ll love this Healthy Pumpkin Custard

Some of my earliest food memories are of pumpkin pie! My dad was the pie maker in the family, but he usually only made pie at Thanksgiving, which meant pumpkin! There were some years I remember just eating the pumpkin pie filling without the crust, because I liked it so much!

Fast forward to today, I’ve lightened up the filling and tossed the crust altogether. This way, whether you’re gluten free, or just wanting to cut out some calories, you can still eat this pie!

Is custard healthy?

Normally, custard is a heavy treat made with sweetened cream, egg yolks, and flour. But it doesn’t have to be so heavy. I still used milk and eggs, but not the heavy cream, and not the yolks only. Adding the pumpkin increases the nutrient density of this dessert as well, giving you a few antioxidants to your indulgence.

How many calories are in custard?

This pumpkin custard only has 96 calories per serving, if you made 6 ramekins.

Pumpkin Custard Ingredients

• Eggs- Eggs are essential to hold the ingredients together and bake into a pie filling that you can stick a fork in.
• Pumpkin puree- Use pure pumpkin puree. If you accidentally get pumpkin pie filling from the store, it will have extra sugar (meaning extra calories!)
• Evaporated milk- evaporated milk is just a condensed version of milk, meaning they’ve evaporated some of the liquid out. This is a great substitute for regular milk, but is also common in desserts like custard.
• Monk sugar – for a zero calorie sugar that bakes and integrates well into a dish, monk sugar has been a clear winner. Subbing cup for cup, monk sugar doesn’t have an after taste, and tastes like you’re using the real thing.
• Pumpkin Pie spice- I used pumpkin pie spice here, but you can also make your own. Pumpkin pie spice is usually a mixture of cinnamon, ginger, and nutmeg.

Healthy Pumpkin Custard Recipe substitutions

The only substitutions I would consider in this pumpkin custard recipe is to use

• Egg beaters instead of eggs, skim milk instead of evaporated milk, or regular sugar instead of monk sugar. However, keeping the recipe as close to as written will ensure the best possible outcome.

How to make Pumpkin Custard (Low Carb)

This recipe couldn’t be easier! With three simple steps you’ll have a treat ready for yourself or family in no time.

1. Combine all ingredients in a bowl and mix until smooth.
2. Pour into 6 small ramekins sprayed with non-stick cooking spray
3. Bake at 375 for 50 minutes.

How do you know when Pumpkin Custard is done?

A good test with most baked desserts, is the knife test. If you can insert a knife into the middle of your dessert, and it pulls out clean, than it’s done. If the knife comes out with wet batter or dough on it, than it needs to cook longer.

Easy Pumpkin Custard Serving Suggestions

The only topping I’d consider on this pumpkin pie custard is whipped cream. At only 15 calories for 2 tablespoons, whipped cream or cool whip really enhances the flavors, giving it a creamy, vanilla like taste.

How to store Healthy Pumpkin Custard leftovers

I’m sure you won’t have any pumpkin custard leftover, but if you do, cover it with plastic wrap and store it in the refrigerator. When you are ready to eat, I recommend eating it cold, and not trying to reheat it.

If you like this recipe, you might also like

• Crustless Protein Pumpkin Pie
• Protein Pumpkin Waffle {93 Calories}
• Protein Pumpkin Ice Cream Sandwiches
• Protein Cookie Dough Blizzard
• Low Calorie Pumpkin Protein Mug Cake

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