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.
This mini pumpkin pie recipe is a healthy twist on a classic pumpkin pie recipe, making a few simple healthy ingredient swaps (and making them mini!).
The homemade pie crust is made from almond flour and a pea protein blend, and the creamy pumpkin filling is enriched with whey protein.
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!).
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Ingredients for high protein mini pumpkin pies
Every ingredient in this recipe plays a role in creating a gluten-free, high protein dessert that’s just as satisfying as a traditional pumpkin pie.
🥧 For the gluten free pie crust:
Almond Flour
Almond flour is the base of the crust, providing a naturally gluten-free and nutty flavor. Its fine texture helps create that golden brown flaky crust essential for mini pies.
Vanilla Pea Protein Blend
This plant-based protein blend not only increases the protein content but also helps bind the crust together. It’s key to keeping the crust intact and giving it structure.
Make sure to use pea or rice protein (or a blend), as other protein powders may affect the dough's consistency.
Eggs
Egg whites are essential in this recipe to hold the pie dough together. They create a light, crisp texture without adding unnecessary fat.
You’ll use four egg whites, and save one yolk to brush onto the crust cookies for a shiny finish.
Coconut Oil
The melted coconut oil adds richness and moisture to the crust. It helps create a slightly crisp golden crust and ensures that the dough doesn't dry out during baking.
🎃 For the pumpkin pie filling:
Pumpkin Purée
The star ingredient for any pumpkin pie recipe, pumpkin purée (canned pumpkin) adds the pumpkin flavor and smooth texture to the filling. It’s naturally low in calories and sugar-free, providing a rich, creamy base.
Whole Eggs
The two whole eggs in the filling help bind everything together and provide structure to the pumpkin filling. They also add richness and creaminess to the texture.
Whey Protein Concentrate
This whey protein powder boosts the protein content of the filling while giving it a smooth, thick consistency. It blends perfectly with the pumpkin purée to create that classic pumpkin pie filling texture.
Water
Water helps thin out the filling to the right consistency without adding extra calories or fat. It’s necessary for mixing the whey protein into the pumpkin purée evenly.
Pumpkin Pie Spice
This spice blend, typically containing cinnamon, nutmeg, ginger, and cloves, gives the filling that warm, comforting flavor. It’s a must for bringing out the best of the pumpkin purée.
Sea Salt
Just a pinch of sea salt balances the sweetness and enhances the overall flavors of the filling. It complements the spices and adds depth to the taste of the pumpkin.
These ingredients work together to create a gluten-free, high-protein mini pumpkin pie recipe that’s delicious, healthy, and perfect for any holiday party or special occasion.
Ingredient quantities and full recipe details are below in the recipe card.
🥣 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: How to make adorable mini pumpkin pies
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!
🥧 Ingredient Substitutions
Pea Protein: 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.
Coconut Oil: You can swap coconut oil for another fat like melted butter or ghee.
Pumpkin Pie Spice: If you don’t have pumpkin pie spice on hand, you can make your own pumpkin spice by combining cinnamon, nutmeg, cloves, and ginger with this recipe: pumpkin pie spice mix recipe.
Canned Pumpkin: you can replace the canned pumpkin with other winter squashes. Bake, cool, and puree the squash and sub it in for the canned pumpkin here.
Whey protein concentrate: I don't suggest using plant-based proteins in place of the whey concentrate 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.
🥧 Recipe Variations
Crustless Pumpkin Mini Pies: Use paper cupcake liners in the pan instead of preparing the protein pie crust.
Pumpkin Pie Bites: Make this recipe into bite-sized pumpkin pies by using a smaller round cookie cutter and mini tart shells or a mini muffin tin.
🥶 Storage Info
Store these delicious mini pumpkin pies in an airtight container in the refrigerator for up to five days.
For longer storage, you can freeze them by first wrapping them individually in plastic wrap, then storing in a freezer-safe container for up to three months. To thaw, simply leave them at room temperature for a few hours before serving.
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 sweet tooth with a healthier twist. Whether you’re making them for holiday parties or as an easy dessert, they’re sure to be a hit!
🎃 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.
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 almond flour 280g
- ¾ cups vanilla pea protein blend 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
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
- Mix together pumpkin and eggs.
- Separately, mix whey and water. Add to pumpkin and eggs. Mix well.
- Add pumpkin spice and salt. Mix well.
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.
- 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.
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