These healthy, gluten-free, and sugar-free mini pumpkin pies are packed with protein, making them a perfect addition to your Thanksgiving dinner or any fall gathering. Also perfectly portioned for meal prep!
Ingredients
Crust:
- 2 ¼ cups almond flour (280g)
- ¾ cups vanilla pea protein blend (84g)
- 4 large egg whites (132g) *save one of the yolks
- 1 ½ tablespoons coconut oil, melted (21g)
Filling:
- 1 can pumpkin puree 15oz
- 2 large eggs whole
- ½ cup whey protein concentrate 45g
- ⅔ cup water 5.3 oz, 160ml
- 2 teaspoons pumpkin pie spice
- ½ teaspoon sea salt
Glaze for crust cookies:
- yolk of one large egg (you'll use half)
Vanilla rice protein would be a good sub for the pea protein in this crust recipe. These plant-based protein powders will give the crust a melt-in-your-mouth crumble. Using whey or whey blends may work technically, but the will have a different (probably undesirable) mouthfeel.
Whey protein makes the pie filling creamy, and I don't recommend other types of protein powder for the filling.
Make crustless pumpkin mini pies: Use paper cupcake liners in the pan instead of preparing the protein pie crust.
Make pumpkin pie bites: Use a smaller round cookie cutter and mini tart shells or a mini muffin tin.
Equipment Needed
Kitchen scale - I recommend using a kitchen scale for best results and easy clean up.
Oven thermometer - I always bake with an oven thermometer! You'd be surprised at how off-temperature ovens can be. Once you start baking with an oven thermometer, you'll never go back.
Mixing bowls: You'll need a large mixing bowl for the pie dough, a medium bowl for the filling, and small mixing bowls for the egg and oil and for the egg wash. I love this mixing bowl set for the non-slip base and smooth inner surface (easy to clean).
Disposable gloves (optional): I like to wear these disposable gloves when getting my hands in dough.
Parchment Paper - Using parchment paper helps prevent the dough sticking to th roller when rolling out your dough.
Rolling Pin - Using a rolling pin to roll out the pie dough helps it to roll evenly.
Round Cookie Cutter - A round cookie cutter or the top of a small bowl will help you cut perfect 4-inch rounds for the crust.
Cupcake Tin - A cupcake pan is perfect for creating individual pumpkin pies that are easy to portion and serve.
Decorative Cookie Cutters - I used these fall cookie cutter/stampers - for the decorative pie crust pieces on top of the mini pies.
Instructions
Prepare the Crust
Mix the almond flour and pea protein in a large bowl.
In a separate small bowl, mix the egg whites and melted coconut oil. (Save one egg yolk for later.)
Pour the wet ingredients into the dry, mixing well to form a dough (use your hands if necessary).
If the dough is too dry, add a little bit more egg white until it holds together.
Roll the Dough
Preheat your oven to 325°F (163°C).
Roll out the dough between two sheets of parchment paper.
Using a round cookie cutter or small bowl, cut 12 circles about 4 inches in diameter.
Press each dough circle into the muffin tin to form the mini pie shells.
Don't worry if the dough breaks-just press it back together with your fingers.
Prepare the Filling
In a medium bowl, combine the canned pumpkin puree and eggs.
In a separate small bowl, combine the whey protein and water.
Add to the pumpkin and eggs, and mix well.
Add pumpkin pie spice, and sea salt. Mix well until smooth and creamy.
Assemble the Pies and Bake
Spoon the pumpkin pie filling into each mini pie shell.
Bake the mini pies for about 20 minutes.
While they bake, prepare the crust cookies by rolling out any leftover dough and cutting small shapes using the decorative cookie cutters.
In a small bowl, beat the egg yolk and brush a thin layer on each crust cookies.
After the mini pies have baked for 20 minutes, place one crust cookie on top of each pie, then bake for an additional 8-10 minutes or until golden brown.
Cool and Serve
Remove from the oven and place the pan on a wire rack to cool.
The little pies may look puffy when removed from oven, but they will settle once cooled.
Serve with a sprinkle of cinnamon or a dollop of whipped cream for the perfect finishing touch!
The recipe for this mini version of homemade pumpkin pie is very similar to our (full size) Protein Pumpkin Pie recipe.
If you enjoy this recipe for individual pumpkin pies, you may also enjoy our Healthy Pumpkin Pie Bars and Individual Pumpkin Cheesecake. They are both gluten free (as are all the recipes on this site!).
FAQ
No, the whey protein is essential for the creamy texture of the filling. I don't suggest using plant-based proteins here, as they would likely create a grainy mouthfeel. A whey/casein blend should work, although you will likely need to lessen the bake time.
I think graham cracker crumbs would be your best bet if you aren't going to use almond flour. Other nut flours like hazelnut meal would also work.
Yes, you can make them up to two days in advance and store them in the refrigerator in an airtight container.
No, but it can help to mix the almond flour and protein powder more thoroughly.
About 4 inches in diameter works best for cupcake-sized mini pies.
You can, but note that it already has pumpkin spice in it (as well as sugar). To control the sugar and spices, I suggest using 100% pumpkin puree.
They stay fresh for about five days when stored in an airtight container.
A rolling pin ensures even thickness for your pie crust. But if you don't have one, you can use your hands to press out the dough to the desired thickness.
Yes, they freeze well when wrapped in plastic wrap and stored in a freezer-safe container. Thaw at room temperature before serving.
These mini pumpkin pies are a great way to satisfy your pumpkin pie cravings with a healthier twist. Give this recipe a try, and let us know how it goes in the comments!
Recipe
Mini Pumpkin Pies (Gluten Free, High Protein Recipe)
Equipment
- disposable gloves (optional)
- 4" round cookie cutter or 4" bowl
Ingredients
Crust:
- 2 ¼ cups (280 g) almond flour
- ¾ cups (84 g) vanilla pea protein blend pea protein blend
- 4 (132 g) large egg whites *save one of the yolks
- 1 ½ tablespoons (21 g) coconut oil melted
Filling:
- 1 15oz can (425 g) pumpkin puree
- 2 large eggs whole
- ½ cup (45 g) whey protein concentrate
- ⅔ cup (160 ml) water
- 2 teaspoons pumpkin pie spice
- ½ teaspoon sea salt
Glaze for crust cookies:
- yolk of one large egg you'll use half
Instructions
Prepare the Crust
- Mix the almond flour and pea protein in a large bowl.2 ¼ cups (280 g) almond flour, ¾ cups (84 g) vanilla pea protein blend
- In a separate small bowl, mix the egg whites and melted coconut oil. (Save one egg yolk for later.)4 (132 g) large egg whites, 1 ½ tablespoons (21 g) coconut oil
- Pour the wet ingredients into the dry, mixing well to form a dough (use your hands if necessary). If the dough is too dry, add a little bit more egg white until it holds together.
Roll the Dough
- Preheat your oven to 325°F (163°C).
- Roll out the dough between two sheets of parchment paper.
- Using a round cookie cutter or small bowl, cut 12 circles about 4 inches in diameter.
- Press each dough circle into the muffin tin to form the mini pie shells. Don't worry if the dough breaks-just press it back together with your fingers.
Prepare the Filling
- Mix together pumpkin and eggs.1 15oz can (425 g) pumpkin puree, 2 large eggs
- Separately, mix whey and water. Add to pumpkin and eggs. Mix well.½ cup (45 g) whey protein concentrate, ⅔ cup (160 ml) water
- Add pumpkin spice and salt. Mix well.2 teaspoons pumpkin pie spice, ½ teaspoon sea salt
Assemble the Pies and Bake
- Spoon the pumpkin pie filling into each mini pie shell.
- Bake the mini pies for about 20 minutes.
- While they bake, prepare the crust cookies by rolling out any leftover dough and cutting small shapes using the decorative cookie cutters.
- Beat the egg yolk and brush a thin layer on each cookie. This gives them a nice shine, and prevents them from looking dry.yolk of one large egg
- After the mini pies have baked for 20 minutes, place one crust cookie on top of each pie, then bake for an additional 8-10 minutes or until golden brown.
Cool and Serve
- Remove from oven, and let cool on a wire cooling rack. They may look puffy when removed from oven, but will settle once cooled.
- Enjoy! Store in the refrigerator.
Notes
Nutrition
🎃 More high protein pumpkin recipes:
Try these pumpkin protein pancakes for a high protein breakfast with all the pumpkin spice coziness.
These easy pumpkin protein cookies are a quick and delicious snack for busy fall days.
This keto-friendly high protein pumpkin cheesecake mousse has all the flavor and feel of a pumpkin cheesecake in an easy no-bake snack.
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