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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.
Servings: 6 cups
Calories: 82.7kcal
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes

Ingredients

  • 1 cup pumpkin purée canned, unsweetened
  • 2 large egg
  • ½ cup Greek yogurt plain, 2% or higher for creaminess
  • 2 tbsp almond flour
  • 2 tbsp maple syrup
  • 1 tsp vanilla extract
  • 1 ½ tsp pumpkin pie spice
  • 1 pinch salt

Optional toppings

  • Greek yogurt 1 dollop
  • pecans chopped
  • pumpkin pie spice sprinkle

Equipment

  • Mixing bowl
  • Muffin tin
  • Silicone liners or non-stick spray

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

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.

Nutrition

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.