Low-Fat Pumpkin Pie

By Barbara Day, M.S., R.D., C.N.


Here’s my favorite pumpkin pie recipe. It’s easy. I love top it of with Cool Whip.

Nutrition Information Per Serving: 257 calories, 8 grams protein, 3 grams of fat, 49 grams of CHO, 260 mg sodium.

Note: One slice (1/8 pie) of Regular Pumpkin Pie has 316 calories, 7 grams of protein, 41 grams of CHO and 349 mg sodium.

 Preparation Time: 5 minutes            Cook Time: 40 minutes 

Serves:  8


  • 1 (15-ounce) can solid pack pumpkin
  • 1 (14-ounce) can fat free sweetened condensed milk*
  • ½ cup egg substitute
  • ½ tsp salt
  • ½ tsp ground cinnamon
  • ½ tsp ground nutmeg
  • ½ tsp ground ginger
  • 1 (9-inch) unbaked pastry shell


In a large mixing bowl, combine the first seven ingredients; beat until smooth.  Pour into pastry shell.  Bake at 425 degrees for 15 minutes.  Reduce heat to 350 degrees; bake 25 to 35 minutes longer or until a knife inserted near the center out clean.  Cool on a wire rack.  Store in the refrigerator.

Shopping List

  • 1 (15-ounce) can solid pack pumpkin
  • 1 (14-ounce) can fat free sweetened condensed milk
  • egg substitute
  • ground cinnamon
  • ground nutmeg
  • ground ginger
  • 1 (9-inch) unbaked pastry shell

*You can substitute fat free evaporated milk plus ¾ cup sugar for the sweetened condensed milk.


Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    



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