Pumpkin pie is an essential part of the Thanksgiving holiday season for many of us. It sure is for me and my family.
Pumpkin is a superfood you should add to your diet all year long. It’s rich in potassium, vitamin A, beta carotene and fiber. Unfortunately, the same cannot be said of traditional pumpkin pie. Did you know that they typical slice of pumpkin pie has 350 (or more) calories, 14 g of fat and 45 g of carbohydrate? (Not exactly what you’d call Weight Watchers friendly!)
There are lots of things you can do to make your pumpkin pie lighter and healthier, so why not trade in your traditional sugary high fat one for something a little better for you?
When making pumpkin pie, always opt for pumpkin puree – not pumpkin pie mix – and add your own sweetener and spices. The pumpkin pie mix that you find in stores will be much higher in sugar and calories than regular canned pumpkin.
I’ve got a great healthy low calorie recipe for Pumped-Up Pumpkin Pie Bites from The Biggest Loser Dessert Cookbook: More than 80 Healthy Treats That Satisfy Your Sweet Tooth without Breaking Your Calorie Budget by Devin Alexander. They’re a great individual-sized portion controlled alternative to a big wedge of pumpkin pie.
And 8 more healthy pumpkin pies including gluten-free and vegan options selected from around the web that I can’t wait to try. I’ve already calculated the Weight Watchers PointsPlus Values for them so you don’t have to. Enjoy!
- ¾ cup whole grain, crunchy, high-fiber, low sugar cereal such as Kashi 7 Whole Grain Nuggets
- 2 tablespoons 100% pure maple syrup
- ¼ teaspoon ground cinnamon
- 8 large egg whites
- 1 can (15 ounces) pumpkin puree
- ¾ cup agave nectar
- 2 tablespoons whole wheat pastry flour
- 2 teaspoons vanilla extract
- 1 teaspoon pumpkin pie spice
- ½ teaspoon baking powder
- ½ teaspoon salt
- ⅔ cup low fat whipped topping
- Position an oven rack in the center and preheat the oven to 350 degrees. Lightly mist an 11×7-inch glass or ceramic baking dish with nonstick cooking spray and set aside.
- Crush the cereal, in a blender or food processor, with a mortar and pestle, or manually.
- Place the crushed cereal in a small bowl. Add the maple syrup and cinnamon and mix until well combined. Spoon the mixture into the prepared baking dish. Gently press down on the cereal mixture, spreading it evenly across the bottom of the baking dish. (It may help to do this with a piece of wax paper or damp hands, as the mixture will be sticky.)
- Bake for 7 to 9 minutes or until slightly browned. Remove dish from the oven and se on a cooling rack.
- Meanwhile, add the egg whites to a large mixing bowl. Whisk them lightly until they are slightly bubbly. Add the pumpkin, agave syrup and flour and whisk until well blended. Stir in the vanilla, pumpkin pie spice, baking powder and salt and continue mixing until well combined.
- Pour the filling over the baked crust and spread it out evenly.
- Bake for 40 to 45 minutes or until a toothpick inserted in the center comes out dry or with a few damp crumbs. Remove from the oven and place the dish on a wire cooling rack until cooled to room temperature.
- Cut into 32 pumpkin “bites.” Add a small dollop of light whipped topping just before serving
Weight Watchers Friendly Pumpkin Pie Recipes
Weight Watcher’s Sour Cream Pumpkin Pie – Easy, healthy, delicious and perfect for diabetics and those watching their weight; 143 calories and 4 WW PointsPlus. Found at Just a Pinch Recipe Club.
Frozen Pumpkin Mousse Pie – An easy healthy refreshing twist on a classic with a homemade gingersnap cookie crust and simple filling of low-fat ice cream and pumpkin puree; 230 calories and 5 Weight Watchers PointsPlus; found at Eating Well.
Simple Low Fat Pumpkin Pie - You won’t miss the fat one bit when you slice into this easy spicy pumpkin pie with its golden crust and creamy filling made from just 6 ingredients; 246 calories and 7 Weight Watchers PontsPlus; found at Taste of Home.
Classic Pumpkin Pie Made Lighter – With refrigerated crust and evaporated skim milk this as quick and easy as it is light; 222 calories and 6 Weight Watchers PointsPlus; from Cooking Light found at MyRecipes.
Gluten Free Vegan Pumpkin Pie – A delicious pie for those with food allergies; 193 calories and 5 Weight Watchers PointsPlus; from the talented Karina at Gluten Free Goddess.
Low Fat Crustless Pumpkin Pie with Streusel Topping - Add a light and healthy twist to pumpkin pie by using orange peel, skim milk and eggs whites instead of whole eggs; 185 calories and 5 Weight Watchers PointsPlus; found at Betty Crocker.
Impossibly Easy Pumpkin Pie - Volunteer to bring the pumpkin pie this Thanksgiving. This recipe is a snap–no crust to make; 215 calories and 6 Weight Watchers PointsPlus; found at Betty Crocker.
Hungry Girls’ Too-Good-to-Deny Pumpkin Pie – With fiber one cereal crust this low calorie pie weighs in with just 133 calories and 4 WW PointsPlus; found at Hungry-Girl.
Weight Watchers Pumpkin Pie with Graham Cracker Crust – delicious and rich with just a hint of spice with just 160 calories and 5 WW PointsPlus; found at Weight Watchers.
More Helpful Links
Tips & Tricks for Lightening Up Pie – from the crust, to the filling and topping found at MedicineNet
Healthier Graham Cracker Crust – with a lot less fat found at AllRecipes
Do you have a healthy pumpkin pie recipe to share? I’d love to hear about it. And if you’re looking for more great healthy pumpkin dessert recipes, here are collections of healthy pumpkin cookies and healthy pumpkin cakes for you to check out.
More Weight Watchers Friendly Pumpkin Recipes
Healthy Low Fat Pumpkin Bread, Muffin and Scones Recipe Roundup
Easy Healthy Low Fat Pumpkin Cake Recipe Roundup
Healthy Low Fat Pumpkin Cookie Recipe Roundup
3 Favorite Pumpkin Bread Recipes Lightened Up
Skinny Healthy Pumpkin Dessert Recipes