Quick, Healthy Low Sugar Protein Pumpkin Pie

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With 183 calories, and 13 g of protein, you can eat this delicious dessert, and still reach your weight loss goals. This Low Sugar, Protein Pumpkin pie is THE recipe that will help you stick to your diet and never feel deprived.

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The perfect healthy low sugar protein pumpkin pie

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Why this Pumpkin Pie is the BEST

There are only a few low calorie recipes that I would recommend bringing to a family party or neighborhood potluck. This protein pumpkin pie is one of them! If you make it the way I’m sharing, you can NOT mess this up, and everyone will love it.

Normally, when I make substitutions or modifications to make a treat into diet food, it does compromise the flavor. I think ALL my recipes are delicious and worthy of adding to your diet. I just wouldn’t say that you should take them to share at a public party where you want everything to taste AMAZING.

So, with that said, this low sugar protein pumpkin pie really is the best!

FAQs about Ingredients

The only caveat I have to make about the ingredients is in the protein powder.

What protein powder should I use for this pumpkin pie?

I almost never want to tell you what protein powder you should buy. In fact, my affiliate link is the biggest for the Clean Simple Eats protein powder, so to make the most money, you’d think I’d always recommend that. But, for baking, I really don’t think it’s ideal (I do love Clean simple eats for shakes and ice cream though!).

Anyway, for this recipe, and from here forward, and baking recipes I create, I have been using UMP by Beverly Nutrition. (This is the cheapest place I’ve found the UMP protein) This is a casein/whey blend. It’s silky smooth, and the flavor is OUT of THIS WORLD!!

I did try this recipe with CSE and Optimum nutrition as well, but the UMP blew them both out of the water as far as taste and texture.

Where did you get this amazing pumpkin pie recipe?

Back in my earlier dieting days, I bought all the Body For Life books, including the cookbook. This pumpkin pie, although I’ve made a few modifications is from the Eating For Life Cookbook.

protein pumpkin pie

How to make Pumpkin Pie Healthier

As I mentioned, I made a few substitutions that really increased the DELICIOUSNESS of this protein powder dessert.

The Ingredients I used in this mini pumpkin pie:

  • First I used fat free cottage cheese. The original recipe called for low fat ricotta. But, I always have cottage cheese around, and it’s cheaper than ricotta. I sub cottage cheese for ricotta in a lot of recipes, including lasagna, and it it always turns out great.
  • Second, I used pumpkin puree. Make sure to not get pumpkin pie filling. This is different, and will have added sugar in it. You don’t want this. Plus, canned pumpkin puree is only 45-50 calories per half cup!
  • Third, Sugar free maple syrup. You can use any brand. Ms. Butterworth’s has a sugar free syrup that’s thick and delicious. I used Maple Grove Farms, that you can actually get at Walmart.
  • Fourth, Monk sugar. This is great for baking, and never leaves an after taste.
  • Fifth, pumpkin pie spice. You can purchase pumpkin pie spice in the seasonings/baking aisle at the grocery store. Or, you can make your own. Here’s a solid recipe for pumpkin pie spice.
  • Vanilla extract for flavor.
  • And then the UMP graham cracker protein powder (which I mentioned why above).
  • And finally, 6 mini graham cracker shells. These will have most of the sugar and calories, but the flavor makes this a true easy and delicious dessert.
The perfect healthy low sugar protein pumpkin pie

Quick Healthy Low Sugar Protein Pumpkin Pie

5 from 32 votes
Print Pin Rate
Course: Dessert
Cuisine: American
Diet: Diabetic, Low Calorie, Low Fat
Keyword: body for life pumpkin pie, low sugar protein pumpkin pie
Prep Time: 5 minutes
Cook Time: 30 minutes
Calories: 182cal



  • 6 mini graham cracker shells


  • Blend all ingredients, except the crust in a high powered blender until smooth.
  • Fill each mini graham cracker crust with pumpkin filling.
  • Bake at 400 degrees for 30 minutes.



Serving: 1pie | Calories: 182cal | Carbohydrates: 27g | Protein: 13g | Fat: 5g | Sugar: 8g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Mini healthy pumpkin pie


quick and healthy low sugar protein pumpkin pie
Nutrition Facts
Quick Healthy Low Sugar Protein Pumpkin Pie
Serving Size
1 pie
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
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