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If you’re a fan of mouthwatering sweets and desserts and appreciate wholesome ingredients, you’re in for a treat! These Individual Vegan Pumpkin Pies are the perfect no-bake dessert to satisfy your sweet tooth while keeping things healthy.
As a dietitian, I often receive requests for “healthier” versions of beloved recipes, especially when it comes to sweet treats for the fall season. In response, I’m thrilled to present these mini pumpkin pies, a delightful blend of velvety, indulgent textures, wrapped in the warm, comforting flavours of autumn. The nutty and slightly crunchy crust creates a wonderful contrast with the creamy, velvety filling, making each bite a perfect balance of flavours and textures.
Explore more healthy dessert ideas
If you’re looking to satisfy your sweet tooth with healthier options, you’ll find a variety of delightful recipes. Among them, these Yogurt Parfaits make for a naturally sweet and creamy breakfast or snack. If you’re in the mood for a late-night treat that’s both customizable and nutritious, this Greek Yogurt Bark is worth exploring. And for those moments when you crave the comforting taste of apple pie, this nourishing Apple Pie Smoothie Recipe is a lovely choice for any time of the day.
Nutrition highlights
These no bake pumpkin pies not only offer sensational flavors but also a range of health benefits, thanks to their nutritious ingredients. Let’s delve into this:
- Pecans and almonds provide a dose of healthy fats and antioxidants.
- Dates, a natural sweetener, are packed with dietary fibre, promoting steady blood sugar levels.
- Cashews contribute to the creamy texture while offering protein.
- Pumpkin puree brings anti-inflammatory beta-carotene to the mix, supporting your immune system.
- Maple syrup adds natural sweetness, along with minerals like manganese and zinc.
Diabetes diet advice
When it comes to exploring the best diet for diabetes, balance is key. These homemade pumpkin pies strike that perfect chord by combining protein, healthy fats, fibre, and a touch of natural sweetness — with zero refined sugar. This carefully crafted mix helps prevent prolonged spikes in blood sugar levels, making it a delightful treat for those with diabetes. And knowing you can enjoy these low sugar desserts — while keeping your health in check makes me happy.
What is vegan pumpkin pie made of?
A vegan pie recipe is typically made from plant-based ingredients like pumpkin puree, a nut-based crust, natural sweeteners, creamy components like cashews or silken tofu, a blend of pumpkin pie spices, and additional flavour elements.
The following key ingredients are the foundation of my mini pumpkin pies, ensuring a perfect balance of flavours and textures in every bite.
- Canned pumpkin puree (unsweetened)
- Medjool dates (nice and soft!)
- Pecans
- Almonds
- Coconut oil (unrefined)
- Cashews
- Maple syrup
- Pumpkin pie spice
Visual walkthrough: A detailed how-to
Gluten free pumpkin pie crust preparation:
My go-to food processor – Breville The Sous Chef
I use this Breville – The Sous Chef Peel and Dice Food Processor in my kitchen. I got it about 3 years ago and it functions beautifully, making chopping, dicing, shredding, grating, and mincing ever so easy!
Pumpkin pie filling:
After chilling, lift the bars out of the tart cases using the parchment paper edges or by gently pushing up the removable bases. I like to top the finished pies with whole pecans for decoration.
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
My go-to blender – Vitamix
I use this Vitamix blender in my kitchen. I got it about 2 years ago, and it functions beautifully, making smoothies, frozen desserts and even soups ever so easy!
Food safe storage
If you’re going to savour any leftovers within a week, seal them up in an airtight container and store them in the fridge. But if you’re in it for the long haul, opt for the freezer. Store your slices in an airtight container, and they’ll stay delicious for up to one month.
Commonly ask question (you asked:)
What is a substitute for canned pumpkin puree?
A common and versatile substitute for canned pumpkin puree is butternut squash puree. It offers a similar creamy texture and mild, slightly sweet flavour, making it an excellent alternative for various recipes that call for pumpkin puree. You can easily prepare butternut squash puree by roasting or steaming butternut squash and then blending it until smooth. Other substitutes include sweet potato puree, carrot puree, or applesauce, depending on the specific recipe and desired flavour profile.
Did you try this recipe for easy pumpkin pie? I’d love to hear about your experience. Please rate the recipe, leave a comment or even tag me on Instagram (@desiliciousRD) with your delightful creations!
Get the Recipe:
No Bake Individual Vegan Pumpkin Pies
Ingredients
Gluten free pumpkin pie crust
- 1 cup pecans, plain, Benefits of nuts
- ½ cup almonds, plain
- 1½ cups dates, Medjool, pitted
- 1½ tbsp coconut oil, organic, unrefined
Pumpkin pie filling
- 1 cup cashews, plain
- 1 cup pumpkin puree, canned, unsweetened
- 1¼ tsp pumpkin pie spice
- 3 tsp maple syrup, pure, light
Equipment
- 1 blender
Instructions
Gluten free pumpkin pie crust
- Blitz pecans, almonds, and dates in a food processor until finely ground, forming a mixture that holds together when pinched.
- Press and mould the nutty-date mixture into lined tart cases to create the crust.
Pumpkin pie filling
- Blend cashews, pumpkin puree, coconut oil, maple syrup, and pumpkin pie spice until smooth and creamy.
- Pour the pumpkin filling over the nutty-date crust, spreading it evenly with a spatula. Send to freeze for 2 hours to set.
- Remove the vegan pies from the tart cases using parchment paper edges or gently push the removable bases upwards.
- Serve immediately, topped with pecans. Enjoy!
Notes
Food safe storage
- If you’re going to savour any leftovers within a week, seal them up in an airtight container and store them in the fridge. But if you’re in it for the long haul, opt for the freezer. Store your slices in an airtight container, and they’ll stay delicious for up to one month.
Diabetes diet advice
- When it comes to exploring the best diet for diabetes, balance is key. These homemade pumpkin pies strike that perfect chord by combining protein, healthy fats, fiber, and a touch of natural sweetness — with zero refined sugar. This carefully crafted mix helps prevent prolonged spikes in blood sugar levels, making it a delightful treat for those with diabetes. And knowing you can enjoy these low sugar desserts — while keeping your health in check makes me happy.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
I made these pumpkin pies last night and they came out perfectly! I will definitely make this recipe again. Thanks!
Yay, I am delighted to hear this! We love these so much 🙂