Pumpkin Pudding: The low carb pumpkin pie alternative

Pumpkin Pudding:  The low carb pumpkin pie alternative

I am obsessed with fall and Thanksgiving. Every year, I look forward to the chill in the air, crunchy leaves, flannel shirts, apple cider and most of all—pumpkin.

Muffins, pancakes, lattes, ice cream, pie—I love it all! It’s an essential ingredient in getting my seasonal fix. As an added bonus, it’s a powerful source of nutrients. A cup of cooked, mashed pumpkin contains more than 200 percent of your recommended daily intake of Vitamin A. Like sweet potatoes, carrots, and butternut squash (to name a few), pumpkins boast the antioxidant beta-carotene, which may play a role in cancer prevention, according to the National Cancer Institute.

My family’s Thanksgiving has always included pumpkin pie, but I will have to admit that I like the filling much better than the crust. Of course, there are some great pie crusts out there, but most of the time, pumpkin pie has a soggy crust. In addition, pie crust is notoriously high in fat and calories, typically around 6 grams of fat and 100 calories per serving. I’m always looking for a way to have my cake and eat it too, so when I found a recipe for pumpkin pudding, I was in. Pumpkin, cinnamon, ginger, cloves—oh, yea!

I love that it’s cooked in individual ramekins. Not only are they special in a no-sharing way, but they’re a great way to control portion size. Unlike pie, pumpkin pudding is better after spending a night in the refrigerator—a big plus if you want to serve it with your Thanksgiving dinner.

It’s super easy to make and always gets rave reviews. If you really want to feel the fall, may I suggest that you serve it with a dollop of whipped cream that’s low in carbs and a gingersnap cookie.

Pumpkin Pudding

2 cups pumpkin puree
1/3 cup brown sugar
2 tablespoons maple syrup
¼ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1 cup whole milk
½  cup cream or half-and-half
2 large eggs, lightly beaten


Preheat oven to 350°F.

Combine pumpkin, sugar, maple syrup, salt and spices in a saucepan and heat over medium-high. Bring to a simmer. Cook for another 5 minutes, stirring frequently. Reduce heat slightly and whisk in milk and cream.

Off the heat, slowly whisk in beaten eggs.

Divide mixture between 5 ovenproof 6-ounce pudding ramekins on a baking sheet. Bake for 35 to 40 minutes, until a knife tip inserted into the center of puddings comes out clean.

Nutrition Facts:
Serving size: 6 oz. ramekin, Amount Per Serving: Total Calories 181, Total Fat 7 g, Total carb. 29 g
Compare to traditional pumpkin pie:  Serving size: 1/8 of pie, Amount Per Serving: Total Calories 316, Total Fat 14 g, Total carb. 41 g


Kim Becker

My name is Kim Becker. I live in Lavalette, W.Va. I love to eat! I also love to feel good about what I eat. That's why I'm always looking for healthy, seasonal recipes that don't require a lot of time or ingredients. The thrill of making a delicious, nourishing dish that came together with a minimum amount of effort and clean-up inspires me to continue on my quest to find another equally impressive dish to add to my repertoire. If you don't know where to begin when it comes to making healthy food choices, or if you are already following a healthy diet but need some recipe ideas, I hope you will find some inspiration in my monthly recipes and cooking tips.