Light Maple Pumpkin Pie


When it comes to pumpkin pie, people either love it or they hate it. For those of you that hate it, I deeply apologize – I will make it up to you with some great holiday baked goods over the next few weeks. For those of you that love it – this lower-calorie version will knock-your-socks-off! I hope that you enjoy it as much as I do!!

1 cup whole wheat pastry flour
1/3 cup all purpose flour

1/3 cup plus 1 tablespoon sugar, divided

3/4 teaspoon salt, divided

2 tablespoons unsalted butter (at room temperature)
2 tablespoons margarine (at room temperature)

4 to 5 tablespoons ice water

1 can (15 ounces) pumpkin (not pumpkin-pie filling)

2 egg whites

1 cup fat-free evaporated (skim) milk (usually found in the baking aisle)

1/3 cup pure maple syrup (not pancake syrup)

1 1/2 teaspoons ground cinnamon

1/2 teaspoon ground ginger

Light nondairy whipped topping (optional)

Combine the flours, 1 tablespoon of sugar and 1/4 teaspoon of salt in medium bowl. Cut in the butter and margarine with a pastry blender or the tines of a fork until the mixture forms coarse crumbs. Mix in the ice water, 1 tablespoon at a time, until the mixture comes together and forms a soft dough. Wrap the dough tightly in plastic wrap and refrigerate for 30 minutes.

Preheat the oven to 425 degrees.

Roll out the dough on a lightly floured surface to about 1/8 inch thickness. Ease the dough onto a 9-inch pie plate, trim the overhanging dough with a sharp knife, and turn the edges under slightly to “flute”, if desired.

Combine the pumpkin, remaining 1/3 cup sugar, egg whites, milk, syrup, cinnamon, ginger and remaining 1/2 teaspoon salt in large bowl; mix well. Pour into the unbaked pie shell. Bake for 15 minutes, then reduce the oven temperature to 350 degrees. Continue baking for 45 to 50 minutes or until the center is set. Transfer the pie to a wire cooling rack; let stand at least 30 minutes before serving. Serve warm, at room temperature or chilled with whipped topping, if desired.

Makes 8 servings. Per serving: 217 calories, 3 g total fat, 1 g saturated fat, 0 g trans fat, 38 g carbohydrates, 3 g fiber, 4 g added sugar, 6 g protein, 217 mg sodium, 3 mg cholesterol.

  1. Have you ever made pumpkin from scratch? We bought a cooking pumpkin and we’re going to try making a pie and maybe some soup from scratch.

  2. I tried this recipe last night, and it worked! I used butternut squash by cutting it up and steaming it to that I could puree the flesh, and since I didn’t have any maple syrup on hand I substituted with honey instead.

    This was my first time ever tasting pumpkin pie and it’s delicious! Thank you for this recipe – it’s so easy to make! <3

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