When you’re working toward nutrition and wellness goals, the holidays can be tricky. How do you find the right balance between getting the nutrients you need to succeed and enjoying your favorite food traditions?
Fortunately, this low-sugar pumpkin pie from food creator Kelton Maloy helps you hit those macro goals and enjoy the traditional taste of pumpkin pie!
Whether you’re looking for a post-dinner treat everyone will love or a healthier dessert option throughout the week while you binge classic holiday movies, this is a good option.
Pumpkin Pie Do’s and Don’ts
This recipe uses unflavored protein powder to make sure that it doesn’t compromise on flavor while it’s increasing the nutritional value.
Speaking of nutrition: for this recipe, don’t use a can of pumpkin pie filling. These fillings are usually full of added sugars.
Stick with canned pumpkin puree, and add your own seasonal spices and preferred sweetener to get the classic flavor without the high sugar content.
If you love this rendition of pumpkin pie, check out the rest of our holiday recipes in the MyFitnessPal app!
Protein Pumpkin Pie
Serves: 10 | Serving Size: 1 slice
Ingredients:
- 1 (15-ounce) can pumpkin puree
- ¾ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon sea salt
- 1 ½ scoops unflavored protein powder (about 45g)
- 2 tablespoons sweetener (e.g., erythritol, stevia, or monk fruit)
- 1 cup milk (whole milk or 2% is recommended)
- 2 whole eggs
- 1 premade pie crust (9-inch, refrigerated or frozen – if frozen, be sure to thaw it completely!)
Instructions:
- Preheat the oven to 350°F (175°C).
- If using a refrigerated crust, let it sit at room temperature for about 15 minutes to soften. If using a frozen crust, make sure it’s fully thawed according to package directions. Gently ease the crust into your pie pan.
- In a large bowl, whisk together pumpkin puree, cinnamon, nutmeg, salt, protein powder, sweetener, milk, and eggs until smooth and well combined.
- Pour the pumpkin mixture into your prepared pie crust.
- Bake for 45 minutes, and place foil over the crust and bake for another 15-20 minutes, or until the filling is firm and set at the edges, and just slightly jiggly in the center. (Since we’re using milk and a premade crust, it’s a good idea to start checking around the 50-minute mark.)
- Let the pie cool completely before serving. Enjoy!
Nutrition Information: Calories: 143, Total Fat: 7g, Saturated Fat: 3g, Cholesterol: 46mg, Sodium: 256mg, Carbohydrates: 17g, Dietary Fiber: 1g, Protein: 7g
Nutrition Bonus: Calcium: 6%, Potassium: 192mg, Vitamin C 0%, Iron 6%, Vitamin A 35%
Originally published December 2025
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