16 November, 2016

Best Light Pumpkin Pie

Best Light Pumpkin Pie
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Best Light Pumpkin Pie

Pumpkin, especially pumpkin pie, has to be hands-down my ultimate favorite dessert in the Fall.  If you are asked to contribute to a Thanksgiving Feast, bring this little goodie :).  The combination of the warm spices and molasses in this “Best Light Pumpkin Pie” recipe brings back many happy memories of baking with my mother. Although she is no longer with us, I reminisce about those precious moments and feel her presence with me when I bake.  I hope this recipe will help you create fond Fall memories with your friends and family as well. This “Best Light Pumpkin Pie” recipe is a lightened version of a traditional pumpkin pie with only 0.6 gram of fat and 147 calories per serving.  Compare these nutrition facts to those of a similar serving size of Sara Lee’s pumpkin pie at 270 calories with 10 grams of fat, or to Libby’s pumpkin pie at 280 calories with 11 grams of fat.  I promise with this “Best Light Pumpkin Pie” you won’t miss the extra calories and will be able to enjoy delicious pie a little more often :).  The secret to reducing the calories and fat in this pie without losing flavor, creaminess and texture is using egg whites, fat free half and half and my, “Fat Free Pie Crust”.

“Fat Free Pie Crust” Keeps the Calories and Fat Low in This “Best Light Pumpkin Pie”.

Best Light Pumpkin Pie

“Fat Free Pie Crust” Being Pressed Into A Cake Pan.

Fat Free Pie Crust

This “Fat Free Sweetie Pie Crust” will crisp up and pull away from the sides of your pan.  Typically this isn’t favorable in baking a pie crust, but in this case, it is exactly what we want.  Two of the main reasons why custard pies, such as pumpkin, crack on top is that the crust adheres to the sides of the pan and as the pie filling cools and shrinks it pulls away from the crust.  When the crust doesn’t flex, the filling rips or cracks.  Custard pies may also crack if they have been overbaked.  In this recipe, our crust will already be released from the sides of the pan so it will flex when the filling cools and the pie filling will be partially cooked and then carefully finished in the oven for a quick 35 minutes.  The instructions in this recipe will guide you through the process of making a beautifully baked , “Best Light Pumpkin Pie” every time.  An alternative to the purely pumpkin pie is a hybrid pumpkin and sweet potato pie – see instructions for recipe variant “b” vs “a” for how to prepare the sweet potato version.

Caramelizing Pumpkin In This “Best Light Pumpkin Pie” Recipe.

Caramelized Pumpkin


Best Light Pumpkin Pie
Nutrition Information
  • Serves: 8 slices
  • Serving size: ⅛ Pie
  • Calories: 147 Kcal/158 Kcal
  • Fat: 0.6g
  • Saturated fat: 0g
  • Unsaturated fat: 0.6g
  • Trans fat: 0g
  • Carbohydrates: 28g
  • Sugar: 16g/17g
  • Sodium: 198mg/212mg
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 0mg
Prep time: 
Cook time: 
Total time: 
  • 1¼ cup white or whole wheat Panko crumbs
  • ¼ cup wheat germ
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon pink Himalayan sea salt (can use other sea salt or in a pinch, use regular table salt)
  • 1 large egg white
  • 2 teaspoons vanilla extract
  • 1 teaspoon molasses (unsulphured), honey, agave nectar, pure maple syrup or corn syrup (choose one)
  • 2 tablespoons brown sugar, packed
  • 2 tablespoons Splenda, granulated
  • 2 cups gluten free Cinnamon Chex dry cereal
  • ½ cup gluten free bread crumbs (if not gluten intolerant, use white or wheat Panko breadcrumbs)
  • 2 teaspoons vanilla extract
  • 1 large egg white
  • 1 can (15-ounce) unsweetened pumpkin puree
  • ¼ cup packed brown sugar
  • ¼ cup Splenda, granulated
  • 1 teaspoon molasses, unsulfured
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves
  • ¼ teaspoon allspice
  • ⅛ teaspoon salt
  • 1 cup fat free half and half
  • 1 tablespoon cornstarch
  • 4 large egg whites
  • 1 teaspoon vanilla extract
  • 1 cup unsweetened pumpkin puree
  • ¾ cup sweet potatoes, mashed
  • ¼ cup packed brown sugar
  • ¼ cup Splenda, granulated
  • 1 teaspoon molasses, unsulfured
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground cloves
  • ¼ teaspoon allspice
  • ⅛ teaspoon salt
  • 1 cup fat free half and half
  • 1 tablespoon cornstarch
  • 4 large egg whites
  • 1 teaspoon vanilla extract
  1. Instructions For Pie Crust:
  2. Preheat the oven to 350 degrees Fahrenheit.
  3. Line a 9-inch springform pan or 9-inch cake pan with aluminum foil. Spray the foil with canola oil.
  4. In a medium bowl, toss to combine the Panko crumbs, wheat germ, cinnamon, nutmeg and salt and set aside.
  5. In a small bowl, whisk the egg white, vanilla, molasses, brown sugar and Splenda until all sugar is dissolved and the mixture is smooth. Pour over the breadcrumb mixture and toss to coat with your hands. Wash and dry your hands. Using a rubber spatula, gently and evenly spread out the breadcrumb mixture into the prepared pan. Then using your hands and clean and dry flat bottom glass or measuring cup, press the crumbs to form a crust on the bottom and up the sides of the pan (see picture on this blog post).
  6. Bake in the oven for about 10-15 minutes. When the crust pulls away from the sides and feels firm and crisp to the touch, your crust is baked. Remove the crust from the oven and allow it to cool on a wire rack.
  7. Instructions For Light Pumpkin Pie A:
  8. Increase the oven temperature to 400 degrees Fahrenheit.
  9. Position an oven rack to lowest position and place a flat sheet pan on the lowest rack. You want to preheat the oven and the flat sheet pan. While the oven is preheating, begin making the filling.
  10. Place the pumpkin puree, brown sugar, Splenda, molasses, cinnamon, ginger, nutmeg, cloves, allspice and salt into a medium size pot. Place the pot over medium heat and cook the pumpkin mixture for about 10 minutes stirring constantly. Once the mixture becomes thick and caramelized (see photo in blog post), remove the saucepan from the heat.
  11. In a mixing bowl, whisk together the half and half, cornstarch, egg whites and vanilla until well combined. Pour this cream mixture into the large pot and whisk until smooth and combined. Be careful not to overbeat your filling.
  12. Pour the mixture into the baked crust and smooth out the top with a rubber spatula. Place pan on the hot baking sheet in the oven,
  13. Bake for approximately 10 minutes at 400 degrees Fahrenheit. Turn the oven down to 350 and bake for another 15 minutes. Remove from the oven and place on a wire rack to cool. Immediately place a flat sheet pan on top to the pie pan allowing the pie to cool gradually. Dramatic temperature changes can cause the pie to crack. Remove the flat sheet pan after 30 minutes. Continue cooling until the pie has reach room temperature, about 2-3 hours. Cut and eat or refrigerate, if preferred.
  14. Instructions For Best Light Pumpkin Pie B:
  15. The instructions for Best Light Pumpkin Pie B are the same as for the Best Light Pumpkin Pie A, except that ¾ cup of mashed sweet potato is substituted for ¾ cup of pumpkin puree. To make the mashed sweet potatoes, microwave a 15 ounce sweet potato with the skin on for 10 mins or so, flipping the potato over half way through the cooking time. Remove from the microwave, cool and finely mash. Add this sweet potato to the pumpkin puree in the saucepan and follow the instructions for Best Light Pumpkin Pie A.
The first set of numbers in the Nutritional Information is for the Best Light Pumpkin Pie A recipe and the second set of numbers is for the Best Light Pumpkin B recipe. Nutritional information for both pies includes the "Fat Free Sweetie Pie Crust".

Disclosure: By purchasing any products from affiliate links on our site, “Dieting With Chef Meg, R.D.” receives a small percentage of the sale at no additional cost to you. There is no obligation to use these links to purchase these items, but if you do, I thank you kindly for supporting this FREE dieting resource. ∼ Chef Meg ∼

I hope you enjoyed this “Best Light Pumpkin Pie” post.


Chef Meg

Chef, Registered Dietitian, Health Coach and Weight Loss Expert

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“Best Light Pumpkin Pie” post last updated on 11/15/16 by Chef Meg, R.D.

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