Naturally Sweetened Pumpkin Pie

Naturally Sweetened Pumpkin Pie is an easy recipe made from scratch using real pumpkin, maple syrup, and dates to sweeten. It’s a healthy, homemade pumpkin pie with a wholegrain crust that’s even better than the classic! Best of all, this refined sugar free pumpkin pie is super simple to make! 

three slices of naturally sweetened pumpkin pie on blue plates

I think when it comes to pumpkin pie there are either lovers or haters.

If you are a hater I don’t understand you, but I DO appreciate you because I get to eat your slice of pie.

I think that Pumpkin Pie is the best pie, because you can eat it for dessert, but I think that the lovers can all agree that there is no better breakfast than a leftover slice. It is SO good.

And honestly, it’s a pretty darn good breakfast. You’ve got pumpkin, eggs, milk, spices, and not all that much sugar.

Even better, THIS Naturally Sweetened Pumpkin Pie is made with dates and a little bit of maple syrup, so you can feel smug and healthy about eating it at pretty much any time of day.

If you’re looking for a refined sugar free pumpkin pie recipe, this is the one you’ve been waiting for! I’m going to show you how easy it is to make this recipe, with step-by-step photos below.

Even better? There’s a VIDEO in this post that will show you the whole thing! Yay! It’s so easy to make pumpkin pie from scratch, so let’s get into it!

pumpkin puree, eggs, dates, milk, spices, and maple syrup on a grey background

Do I need any special equipment to make this healthy pumpkin pie?

I make this pumpkin pie filling using my food processor, because it does a bang up job of mixing the dates and everything up into a very smooth filling.

If you don’t have a food processor I think that a high-speed blender would likely do the job just fine. Alternatively, you could roll up your sleeves and mince / mash the dates into a very fine paste.

What’s in naturally sweetened pumpkin pie?

Only good things, my friends! Here’s what you’ll need:

  • Pumpkin purée –> I use my homemade pumpkin purée, but canned is totally fine too!
  • Dates –> Go for nice soft medjool dates please.
  • Maple syrup  –> Just a little bit of the good stuff.
  • Eggs  –> Three big guys are going in here.
  • Milk –> We’re using whole milk today, my friends.
  • Cinnamon  –> To spice up your life.
  • Ginger –> Pretty sure it’s illegal to make pumpkin pie without ginger.
  • Nutmeg –> A little bit goes a long way.
  • Salt –> Just a smidge.
  • Pie crust –> We’ll discuss your options below!

What kind of pumpkin pie crust is best?

So many options, you guys! You could use:

1) A wholegrain pastry crust. This is what I’ve used in these photos. I made a spelt flour pie crust that comes from one of my favourite whole grain baking books, but this recipe looks really similar.

2) A frozen pie crust. Pro tip: transfer it into your own pie plate and no one will ever know you didn’t make it from scratch!

3) A ginger cookie crumb crust. This option is easy and delicious! Just crush up ginger cookies into fine crumbs, mix with enough butter to hold them together, and press into the bottom of your pan.

4) Make a crustless pumpkin pie. All you need to do is butter the bottom of your pie dish before you pour in the filling and you’re good to go.

Whichever option you choose, you need to prepare the crust BEFORE You make the filling.

If you’re making a wholegrain pastry crust or using a frozen pie crust, you will need to blind bake it before you add the pumpkin pie filling. Blind baking sounds scary, but it is not.

Just be sure to thoroughly chill your pie crust before baking (I throw mine into the freezer for 30 minutes first) and use pie weights or dried beans to prevent shrinkage.

You’ll find easy instructions for how to blind bake a pie crust here.

photo collage of dates and maple syrup in a food processor

How do you make naturally sweetened pumpkin pie?

Start by pre-heating your oven and blind-baking your pie crust if you’re using one. Then, we’ll make the filling!

Step 1: (above) Combine the pitted dates and maple syrup in your food processor. Pulse a few times to break up the dates, then run the food processor until the mixture is well combined.

It won’t be totally smooth at this stage. This is normal.

Step 2: (below) Add ½ cup of pumpkin purée to the date mixture and run the food processor until combined. This will help to break up the dates and smooth it out a bit more.

You’ll need to scrape down the sides once and then run the food processor again.

photo collage of dates and pumpkin puree in a food processor

Step 3: (below) Add the remaining pumpkin purée, spices, and salt.

Run the food processor, scrape the sides and bottom, and run once more.

photo collage of naturally sweetened pumpkin pie filling in a food processor

Step 4: (below) Add the eggs to the food processor, and run until they’re well combined.

photo collage of eggs being added to pumpkin pie filling in a food processor

Step 5: (below) Add the milk.

Note! Depending on the size of your food processor the bowl may be very full at this point. It’s completely fine to transfer the mixture to a bowl and mix in the milk with a whisk instead.

photo collage of milk being added to pumpkin pie filling

Step 5: (below) Pour the pumpkin pie filling into your prepared crust.

Step 6: (not pictured) Bake your pie! Depending on how deep your pie crust is, it will bake for around 35-40 minutes.

Note! Your pie is done when the sides are firm and there is still a bit of jiggle to the middle. It will continue to cook as the pie cools, and over-baked pumpkin pies are prone to splitting down the middle.

Now all you need to do is let your pie cool, slice, and serve. How easy was that?!

photo collage of blind baked pie crust filled with pumpkin pie filling

What do I do if my pumpkin pie cracks?

Funny you should ask, because the pumpkin pie in these photos had a HUGE crack down the middle once it cooled. You can see the before photos here.

If your pie cracks, please rest assured that it will still be completely delicious. So your easiest and most straightforward option is to just serve it as is.

If you do want to perform a repair job on your cracked pie, use a HOT metal offset spatula to gently pull the filling into place and reform the top of the pie. If you do this while your pie is still warm the results will be the best, but I’ve done it with a totally cold pie the next day and all was well.

Then, if you have extra pastry on hand, you can disguise your repair job with cute pastry cutouts.


overhead photo of a refined sugar free pumpkin pie decorated with pastry cutouts

Can I make dairy-free pumpkin pie?

You sure can! Replace the whole milk with full-fat coconut milk and you’ll be good to go.

What about vegan pumpkin pie?

For a vegan pumpkin pie recipe I’m going to direct you to my girl Alissa from Connoisseurus Veg.

Can I make pumpkin pie in advance?

You can and you should. Your pumpkin pie will taste best if it’s chilled overnight in the fridge.

This naturally sweetened pumpkin pie will last 3-5 days in the fridge, but is best served within two days.

Can you freeze pumpkin pie?

YES YOU CAN! Leftover pumpkin pie is great frozen in individual slices, or you can even freeze whole pies. Just let them thaw before serving.

a slice of naturally sweetened pumpkin pie on a blue plate with a date and a scoop of whipped cream

Hey Nutrition Lady, what’s the deal with pumpkin?

Glad you asked!

Pumpkin, and other yellow fleshed winter squash, are jam packed full of carotenes, including beta-carotene, alpha-carotene and other carotenoids. These are the compounds ultimately responsible for their bright yellow and orange colours, and also is a pre-cursor to Vitamin A (you need that so you can see).

Winter squash (including pumpkins) are also rockstars in the B vitamin department, with high amounts of vitamin B6, and a good amount of vitamin B2, vitamin B3, folate, and pantothenic acid.

Pumpkin also contains a good dose of dietary fibre, potassium, vitamin C, and manganese.

overhead photo of three slices of pumpkin pie on blue plates

Other pumpkin recipes you might enjoy:

Pumpkin Snickerdoodles
Healthy Pumpkin Granola
Healthy Pumpkin Muffins
Pumpkin Chai Latte

naturally sweetened pumpkin pie with a wholegrain crust on a blue plate with a pie in the background
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5 from 5 votes

Naturally Sweetened Pumpkin Pie

Naturally Sweetened Pumpkin Pie is an easy recipe made from scratch using real pumpkin, maple syrup, and dates to sweeten. It's a healthy, homemade pumpkin pie with a wholegrain crust that's even better than the classic! Best of all, it's simple to make!
Course Dessert
Cuisine American
Keyword Naturally Sweetened, Pumpkin Pie
Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings 8
Calories 209kcal
Author Katie Trant


  • 1 pie crust see post for notes on options
  • 1/2 cup soft medjool dates 1/2 cup packed with chopped, pitted dates
  • 1/4 cup pure maple syrup
  • 1 1/2 cups pumpkin puree
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 1/8 tsp ground nutmeg
  • 1/2 tsp salt
  • 3 eggs
  • 1 cup whole milk


  • Preheat your oven to 350 F / 180 C.
  • In the bowl of a food processor pulse the dates and maple syrup together. It will seem like a chunky, sticky mess at first, but have faith.
  • Add 1/2 cup of pumpkin puree to thin it out a bit, then run the food processor until the mixture seems smooth, stopping to scrape down the sides of the bowl a few times.
  • Add the rest of the pumpkin, and the spices and salt, and puree until smooth.
  • With the motor running, add the eggs one at a time until each is well incorporated. Add the milk, and mix until it is thoroughly blended in.
  • Pour the filling into a blind-baked pie crust right up to the very top of the crust.
  • Place the pie into the oven and bake for 40 - 45 minutes. The filling will be puffed up, and shouldn't be too jiggly when you give it a bit of a shake.
  • Remove your pie from the oven and cool for about an hour, then place it in the fridge to cool for a few more hours, up to over night (I always think pumpkin pie tastes better the next day). Enjoy!



  • Nutrition values are an estimate only and will vary depending the type of crust used.
  • The pumpkin pie pictured in the photos is a deep dish pie and used 1.5x the recipe.
  • Please see the post for crust options.


Calories: 209kcal | Carbohydrates: 30g | Protein: 5g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 64mg | Sodium: 272mg | Potassium: 265mg | Fiber: 3g | Sugar: 15g | Vitamin A: 7301IU | Vitamin C: 2mg | Calcium: 80mg | Iron: 2mg

This recipe was originally published November 20, 2012. It was retested, rephotographed, and updated on October 8, 2019.

As an Amazon associate I earn from qualifying purchases. 


  1. Heather Morrison says

    I made this pie yesterday. It is even more delicious than the usual pumpkin pie recipe I’ve made in the past and not at all difficult. The texture is smooth and creamy. Not a hint of date bits. I used a half spelt flour crust which has a bit of a nutty flavour. I did blind bake it for a tiny bit too long so the edges were a bit overbrowned, but not burnt. Pumpkin pie makes a perfect pre swim brunch, right! I expect to be super energetic in the pool.

  2. CIndy says

    Very good. My entire family loved it. I think it could be put in custard dishes with no crust and be quite tasty.

    Thanks for sharing the recipe.

  3. Mary Aronson says

    Made this pie yesterday. It is delicious. I had trouble getting any crust on the sides – I tried to melt some butter so the cookie crumbs would stick but just ended up with a crust on the bottom which actually was fine. I only used 1/2 of the cookie crumbs. Yikes – I just re-read the recipe – forgot to bake the crust for 10 minutes – still came out yummy. I must have run the food processor long enough as I had no chunks at all – very smooth – and my dates were not-so-soft to start. Thank you for the recipe.

    • themuffinmyth says

      So glad you made it! It can be tough to get cookie crumbs up the side of a pie plate or springform pan. I think crumbs on just the bottom is enough, and like I said, I really enjoyed the crustless mini pies I baked in ramekins.

    • themuffinmyth says

      I know, deep dish pumpkin pie is the best! I find that I always need to at least multiply the recipe by 1.5 to get the depth I’m after. I hope you try this version out and let me know what you think!

  4. Lauren says

    This looks delicious!…and so healthy! I really like how you sweetened it with the dates. I find that my dates don’t always blend the best (there are little bits left in what I put them in) unless I soak them. Do you soak yours or what type do you use?

    • themuffinmyth says

      Hi Lauren! I know what you mean about dates leaving bits behind – I often find that’s the case when I blend them into my smoothies. I think because I started with really soft dates (if they weren’t so soft I would have soaked them in hot water first) and blended them first with maple syrup and then with the pumpkin, they came out quite smooth. I was planning to pour the pie filling through a mesh strainer before I baked it in case of date bits, but in the end it was smooth enough I decided it wasn’t necessary. If you’re worried about the pie not being smooth I would go for it, though.

  5. Jess says

    My mother-in-law just sent canned pumpkin, so I’ve been contemplating how to use it – it’s got to be for something good. We’re not hosting Thanksgiving, but this is something I could make after the holiday and feel pretty good about eating it next week. Dates are sort of a wonder for baking, aren’t they? So excited to try this!

    • themuffinmyth says

      Wow, that’s some precious cargo! If you give it a go definitely let me know how it turns out. And yes, you could feel good about eating this next week, the week after, whenever. It’ll definitely become a repeat item in my kitchen.

  6. Kathryn says

    I’m not sure I’ve ever actually tried pumpkin pie but this version looks so much more appealing than most of the versions I’ve seen.

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