November 19, 2023

Recipe: A Healthier Pumpkin Pie

A pie that’s rich in antioxidants, but poor in fat (and that’s a good thing!)

healthy pumpkin pie

Feel good about digging into pumpkin pie this Thanksgiving! Orange-colored fruits and vegetables, including pumpkin, are an excellent source of beta-carotene. In our bodies, beta-carotene is either converted to vitamin A or into an antioxidant. Vitamin A helps support a healthy immune system and healthy vision. As an antioxidant, it will neutralize damaging free radicals. So, it’s a win-win!


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  • 1 (15-ounce) can solid pack pumpkin
  • 1 (14-ounce) can fat-free sweetened condensed milk
  • 1/2 cup egg substitute
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • 1 (9-inch) unbaked pastry shell


  1. In a large mixing bowl, combine the first seven ingredients; beat just until smooth. Pour into pastry shell.
  2. Bake at 425 F for 15 minutes.
  3. Reduce heat to 350 F and bake 25 to 30 minutes longer or until knife inserted near the center comes out clean. Cool on a wire rack.
  4. Store in the refrigerator.

Ingredient health benefits

  • Pumpkin: There’s a lot to say about this seasonal gourd, but here are some highlights. Pumpkin is full of potassium, which helps keep your heart pumping, and vitamin C, which supports your immunity. It’s so nutritious that even its seeds might lower your risk of cancer and help you catch some ZZZs while they’re at it!
  • Cinnamon: This flavor enhancer does more than make your food taste delicious. Cinnamon may lower your blood sugar and cholesterol, as well as fight inflammation.
  • Nutmeg: Researchers are still uncovering the secrets of this time-honored spice, but we know that nutmeg has antioxidants, which protect your cells from damage by free radicals, and anti-inflammatory compounds.
  • Ginger: You’re probably well aware of ginger’s ability to calm stomach sickness. But did you know that it can also help relieve pain and lower cholesterol? If not, you’re welcome.

Nutrition information (per serving)

Makes 8 servings

Calories: 270
Total fat: 7 g
Saturated fat: 3 g
Cholesterol: 10 mg
Sodium: 360 mg
Carbohydrate: 46 g
Fiber: 2 g
Protein: 7 g

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