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Pumpkin Pie Cups – With a Whole-Grain Crust and Low-Sugar Filling
These mini pumpkin pie cups are a heart-healthy twist on a classic dessert, made with a whole-grain crust and naturally sweetened filling.
Perfect for a guilt-free treat, these pumpkin pie cups are low in sugar and full of fiber, supporting balanced blood pressure.
| Prep, bake, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Bake Time: 25 minutes Total Time: 35 minutes | Approximately 120 calories per serving |
Ingredients
- 1 cup canned pumpkin puree (unsweetened)
- 1 egg
- ¼ cup unsweetened almond milk
- 2 tablespoons pure maple syrup
- ½ teaspoon vanilla extract
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon ginger
- 1 cup whole-grain flour
- 2 tablespoons unsalted butter or coconut oil
Instruction
- Preheat the oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, mix whole-grain flour and butter (or coconut oil) to form a dough.
- Press small amounts of dough into muffin tins to form mini crusts.
- In a separate bowl, whisk together pumpkin puree, egg, almond milk, maple syrup, vanilla extract, and spices.
- Pour the pumpkin filling into each mini crust.
- Bake for 25 minutes, or until the filling is set.
- Let cool before serving and enjoy.
Photos
Extra tips
Flavor variations
- Nutty Delight: Top with crushed walnuts or pecans for added crunch.
- Coconut Twist: Sprinkle shredded coconut on top for extra flavor.
- Chocolate Touch: Add a drizzle of melted dark chocolate for a decadent treat.
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