Savor the flavors of fall with this low sodium pumpkin pie featuring a unique cornbread crust. At just 47mg sodium per slice and a huge savings of fat and sugar, this heart-healthy dessert is perfect for holiday gatherings. Be sure to try this recipe for your next holiday dessert!
You know those desserts that take you right back to Thanksgiving at grandma’s house? Well, this low sodium- fat – sugar pumpkin pie with a cornbread crust is the one! It’s got all the fall flavors of traditional pumpkin pie but without all the high sodium, sugar, and fat.
Whether you’re watching your salt intake or just trying something new for the holidays, this pie’s for you. And honestly, the cornbread crust? It’s likely akin to the original pumpkin pies and a back-to-old-school traditional Thanksgiving pie game-changer!
The low down on low sodium, fat, and sugar pumpkin pie
When it comes to pumpkin pie, sodium might not be the first thing that comes to mind, but it can sneak in there! Traditional pies often use salted butter, shortening, heavy cream, high-sodium pie crusts, and sweetened condensed milk, which can push the sodium, fat, and sugar levels up much higher than you’d expect.
Compare the table above to my homemade low sodium pumpkin pie, which has just 47mg per slice. That’s a huge difference, especially if you’re trying to lower the “Big Three” for heart health or managing your blood pressure.
For the sodium along with not adding salt and using unsalted butter, I used a cornmeal and flour mix instead of a Graham cracker type crust. Graham crackers just by themselves add a ton of sodium fat and sugar.
Cornmeal gives a granular taste to the crust like a “Graham cracker” crust. Adding no sodium and a minuscule amount of fat and sugar. But it really shines with that old time taste and feel.
Fat was reduced using a minimal amount of butter for the crust. I chose butter because it is a healthier fat than a hydrogenated shortening. The pie filling was further reduced in fat by using a non fat Greek yogurt and coconut milk in place of heavy cream or evaporated milk.
Reducing the sugar content was 🎉 huge 💥, primarily by using the Swerve brown sugar replacement (paid link). It looks and handles just like regular brown sugar. Though not as robust as dark brown sugar it has more a light brown sugar taste. The feel on your tongue is more lacey rather than granular.
Ingredients
Crust Ingredients
Pie Filling Ingredients
- All-purpose flour: The foundation of most pie crusts, neutral in flavor.
- Yellow cornmeal: Adds a subtle sweetness and crumbly texture.
- Unsalted butter: Helps create a flaky, tender crust.
- Apple cider vinegar: Adds a slight tang and makes the dough easier to work with.
- Ice water: Keeps the dough hydrated.
- Pumpkin puree: The star ingredient, packed with fiber and fall flavor.
- Egg: Helps bind the filling.
- Egg yolk: Adds richness.
- Non-fat Greek yogurt: A low-sodium-fat swap for heavy cream, adds creaminess.
- Silk unsweetened coconut milk: Dairy-free and low in sodium, a great alternative to traditional milk.
- Swerve brown sugar replacement: A sugar-free option that keeps the sweetness without added calories. Swerve brown sugar replacement. (paid link)
- Pumpkin pie spice: A must for that classic pumpkin pie taste – vanilla extract, cinnamon, nutmeg, ground ginger, allspice, and ground cloves.
Find the full printable recipe with specific ingredients and measurements below.
A note about brown sugar replacement
This is my first time using Swerve brown sugar replacement and I was very pleasantly surprised. I will be using it from now on for my brown sugar needs. (Which is actually few and far between.)
It looks and packs like real brown sugar. Though the taste is not as robust and granular, it has a lighter and lacey taste and mouth feel.
This replacement sugar is pricey in comparison to real brown sugar, but it is worth it.
I know it is available at Kroger, and in a larger size on Amazon. Swerve brown sugar replacement. (paid link)
A note about Pumpkin Pie Seasoning
You can use the premixed pumpkin pie spice or mix your own blend. I like mixing my own as I can make my favorite flavors pop!
Whereas, the premix is just a uniform flavor. Gets the job done but no pizazz.
How to make low sodium pumpkin pie
1 – Cut chilled shredded butter into flour then blend in vinegar and water.
2 – Dough should resemble crumbly bits. Add water till the dough forms together. Not sticky, but dry and form able. Test by pinching it.
3 – Form into a patty.
4 – Roll out to a bit past 10″. I use plastic wrap on top to stop the roller from sticking.
5 – Cut off any large rollouts and roll into the dough or fix the edges. I didn’t roll far enough and the dough shrunk back into the pan a bit.
6 – Place dough into pie pan then crimp and trim the edges. Place in oven to par bake for about 10 minutes.
7 – Par baked pie crust ready for filling.
8 – While the dough is par-baking beat the pumpkin puree and eggs together with a hand mixer.
9 – Add remaining ingredients and beat together until smooth and there are no lumps.
10 – After beating, taste and add additional spices to your liking. This will be the last chance to do so.
11 – Fill par-baked crust with filling and place in oven.
12 – Let cool to set filling. Serve and enjoy!
Click to see the full printable recipe with specific instructions below.
What to serve with low sodium pumpkin pie?
- Whipped cream: Try a low-sodium, whipped cream to top your slice. What could be better?!
- Fruit salad: Fresh fruits like apples, pears, and berries add a light complement.
- Coffee: Pair the pie with a cup of decaf for a warm, cozy vibe.
- Herbal tea: A soothing herbal tea (like cinnamon or ginger) pairs well with the spiced flavors of pumpkin pie.
How to store and reheat your leftovers
To store, cover the cooled pie loosely with plastic wrap and refrigerate for up to 4 days. For reheating, warm slices in a 300°F oven for about 10 minutes to bring back that fresh-from-the-oven taste. Alternatively, microwave it in 30-second intervals.
Can I freeze extra slices?
Yes! This pumpkin pie freezes beautifully. Wrap it tightly in plastic wrap and foil, then freeze for up to 2 months. Thaw overnight in the fridge and reheat as needed.
My tips for the best low sodium pumpkin pie
- It is probably best to over roll the dough a bit, and then crimp and trim in the pan to prevent the dough from shrinking in. Add any scraps to the pan bottom.
- You may you want to use loosely wrapped foil to cover the edges while baking to prevent over browning.
- Use a knife to test filling, it should come out mostly clean but with some residue.
- If you have any extra filling put it in a small custard or souffle bowl and bake with the pie. It makes a great little snack.
- I like using a dark metal pan rather than the foil pans. It produces a nice crisp outer crust and the pie slides out easily. Though you don’t really want to cut the pie in it.
A few of my other desserts to enjoy!
I hope you enjoy making and savoring this Low Sodium Pumpkin Pie recipe as much as I did! If you make it for the holidays, please leave a rating and a comment. Feel free to like and follow on my Facebook page and Pinterest for more tasty updates. Have fun and enjoy!
Guess who gets to lick the bowl? My boy Ash. Easy washing Haha!
Low Sodium Pumpkin Pie Recipe
Ingredients
Crust:
- 1 1/2 cup all purpose flour1 (fluffed and level)
- 3/4 cup yellow cornmeal (NOT the cornmeal mix)
- 2 tablespoon Swerve brown sugar replacement
- 4 tablespoons unsalted butter (chilled)
- 1 tablespoon apple cider vinegar
- 5 tablespoons water (iced – add more as needed)
Pumpkin Filling:
- 1 29 oz. can pumpkin puree (NOT the pre-made pie filling)
- 3 eggs
- 1 egg yolk (save egg white for crust egg wash)
- 1 1/2 cups non-fat Greek yogurt (plain or vanilla)
- 3/4 cup Swerve brown sugar replacement (packed)
- 1 tablespoon cinnamon (I like the roasted cinnamon)
- 1 1/2 teaspoons ground ginger
- 3/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cloves (Be careful with the cloves they can be very strong if you use too much.)
- 1/2 teaspoon ground allspice
- 2 teaspoon vanilla extract
Optional – replaces spices above
- 2 1/2 tablespoons Pumpkin pie pre-mixed spice blend5 (replaces spices above)
Preparation
Crust-
- Preheat oven to 425°F degrees. Shred very cold (almost frozen) unsalted butter with large hole shredder. Whisk separated egg white and 1 tablespoon water for an egg wash and set aside.
- Whisk the cornmeal, flour, and “sugar” in a large bowl. Using a pastry blender, cut the cold, shredded unsalted butter into the flour mixture until it resembles pebbly crumbs. Add the vinegar and 4 tablespoons iced water. Mixing thoroughly, enough water has been added when you have a mixture that can be formed into a ball. Add about 2 tablespoons at a time until when pressed, the dough doesn’t crumble. Dough should be dry, soft and pliable, not crumbly or sticky.
- Lightly flour a pastry mat, roll the dough out2 to 10”+ for a 9” pan. Flip the mat over on the pan and separate dough from mat with a pastry scraper or spatula. Being a drier dough it may tear easily but it also patches easily.4
- After laying the dough in the pan, gently lift and press to form to the sides of the pan. Be sure dough is over the edges of the pan to lessen shrinking in as it bakes. Pinch your top edges and prick the crust all over with a fork. Brush egg wash all over dough.
- Bake at 425°F for 8-10 minutes or until it is just barely beginning to brown. Remove from oven and set aside.
For the filling-
- While the dough is par-baking. In a large bowl, beat the pumpkin puree, eggs and the egg yolk.
- Add the yogurt, coconut milk and “sugar”, then beat in the spices and vanilla. Beat until the mixture is smooth with no lumps. Taste a bit to make sure it is spiced enough for you. If not, add a bit more of what you like. This will be the last chance to adjust
- Scrape and pour into the prepared pie crust.3
- Bake at 425°F for 10 minutes. Turning the heat down to 300°F, bake for about 40 minutes, until the filling is almost set. A knife inserted at center should come out almost clean, with just a few moist smear on it. The center of the pie should be slightly jiggly. It will set up as it cools. Remove to cooling rack.
- Refrigerate room temperature pie to finish setting. It can then be served either at room temp or chilled.
- Serve with whipped cream and crushed pecans. Enjoy!🤭
Notes ______________________________________________
- White whole wheat flour may be used instead.
- I used plastic wrap on top to stop dough sticking to rolling pin.
- If you feel the edges are browning to quickly, loosely wrap edges with foil strips. Remove after about 30 minutes baking.
- If butter starts melting when working the dough, chill in freezer or fridge for a few minutes. It is important the butter is not melted to create a flaky crust.
- I have not used this pre-mix yet as I prefer to mix my own, to enhance my favorite flavored spices.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
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