Baked Pumpkin Pie Cups
These Baked Pumpkin Pie Cups are a wholesome, portion-controlled dessert that's gluten-free, diabetic-friendly, and high in protein thanks to Greek yogurt and eggs. They're a quick and cozy fall treat, perfect for snacking or serving as a healthier holiday dessert.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Fat
- Low-Sodium
Why Diabetes Friendly?
- Low Added Sugar: Only 2 tbsp of maple syrup across the entire recipe (about 1 tsp or less per serving), which results in a modest glycemic load.
- High in Fibre: Pumpkin and almond flour provide dietary fibre, which helps slow glucose absorption.
- Good Protein Content: Eggs and Greek yogurt add protein, supporting better blood sugar control and satiety.
- Healthy Fats: Almond flour and optional pecans provide monounsaturated fats, which are beneficial for heart health and managing insulin sensitivity.
- Low Glycemic Index Ingredients: Pumpkin, Greek yogurt, and almond flour all have low to moderate GI, making them safe for most people with diabetes.
- Portion-Controlled: Baked into individual cups, which helps with moderation.
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Equipment
- Mixing bowl
- Muffin tin
- Silicone liners (or non-stick spray)
Ingredients
- pumpkin purée (canned, unsweetened) 1 cup
- egg 2 large
- Greek yogurt (plain, 2% or higher for creaminess) ½ cup
- almond flour 2 tbsp
- maple syrup 2 tbsp
- vanilla extract 1 tsp
- pumpkin pie spice 1 ½ tsp
- salt 1 pinch
Optional toppings
- Greek yogurt (1 dollop)
- pecans (chopped )
- pumpkin pie spice (sprinkle )
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Cooking Tips
- For Extra Creaminess: Use full-fat (2% or higher) Greek yogurt for a richer, custard-like texture.
- Make it Dairy-Free: Use a plant-based yogurt (like almond or coconut) for lactose intolerance or vegan diets.
- Sugar Substitute Options: Replace maple syrup with monk fruit, erythritol, or stevia for a sugar-free version.
- No Almond Flour? Swap with oat flour (for nut-free) or coconut flour (use less; it's more absorbent).
- Add Texture: Top with chopped nuts or a crunchy granola before serving to add contrast.
- Chill Time Matters: These firm up significantly after chilling, so don't skip the cooling step.
- Make Ahead: These keep well in the fridge for 3–4 days, making them ideal for meal prep or portion-controlled treats.
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Instructions
- Preheat oven to 350°F (175°C). Lightly grease or line a 6-cup muffin tin with silicone liners.
- In a bowl, whisk together pumpkin, eggs, yogurt, almond flour, maple syrup, vanilla, pumpkin pie spice, and salt.1 cup pumpkin purée, 2 large egg, ½ cup Greek yogurt, 2 tbsp almond flour, 2 tbsp maple syrup, 1 tsp vanilla extract, 1 ½ tsp pumpkin pie spice, 1 pinch salt
- Divide evenly among muffin cups.
- Bake 25–30 minutes, until set and slightly puffed. A toothpick should come out mostly clean.
- Cool completely (they firm up as they cool). Chill in the fridge for at least 30 minutes before serving.
- Add optional toppings before serving.Greek yogurt, pecans, pumpkin pie spice
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FAQ
- Can I make this without eggs?
Yes! Use flax eggs (1 tbsp ground flax + 3 tbsp water per egg) or a vegan egg replacer for a plant-based version. - Is canned pumpkin the same as pumpkin pie filling?
No. Use pure canned pumpkin — not the pre-sweetened pie filling, which contains added sugars and spices. - Can I freeze these?
Yes. Freeze them in an airtight container for up to 2 months. Thaw overnight in the fridge before serving. - Are these suitable for kids?
Definitely! They're lightly sweetened, full of nutritious ingredients, and make great lunchbox treats. - How many carbs are in each cup?
Approximate estimate: 6–8g net carbs per serving (depends on yogurt and sweetener used). - Can I bake this in a single dish instead of muffin cups?
Yes, use a small baking dish or ramekins. Baking time may need to be increased slightly—check for doneness with a toothpick.
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Nutrition
Per serving
Calories: 82.7kcal
Carbohydrates: 9.4g
Fiber: 1.5g
Sugar: 6.2g
Fat: 3g
Saturated Fat: 0.7g
Trans Fat: 0.01g
Protein: 4.8g
Nutrition Facts
Baked Pumpkin Pie Cups
Serving Size
1 cup
Amount per Serving
Calories
82.7
% Daily Value*
Fat
3
g
5
%
Saturated Fat
0.7
g
4
%
Trans Fat
0.01
g
Cholesterol
62.8
mg
21
%
Sodium
39.1
mg
2
%
Potassium
149.9
mg
4
%
Carbohydrates
9.4
g
3
%
Fiber
1.5
g
6
%
Sugar
6.2
g
7
%
Protein
4.8
g
10
%
Vitamin C
1.8
mg
2
%
Vitamin D
0.3
µg
2
%
Calcium
54.1
mg
5
%
Iron
1.1
mg
6
%
Magnesium
15.4
mg
4
%
Zinc
0.4
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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