This Healthy Pumpkin Tart Recipe is absolutely delicious. Cinnamon, ginger, cloves and nutmeg imbue this fragrant pumpkin tart with flavor. As do the optional black sesames in the tasty, gluten free, almond flour crust. It’s pure healthy, decadent yum!
If you love pumpkin, also check out No Bake Vegan Pumpkin Pie, Bourbon Pumpkin Pie, Rum Pumpkin Pie, Pumpkin Seed Butter, Almond Flour Pumpkin Cookies or Trader Joes Pumpkin Butter Recipe.
As I write this, Thanksgiving is only a few days away and I’ve been asked me to bring a DELICIOUS, healthy pumpkin tart.
So here it is! And it’s a big success! In fact, I can’t believe that it’s actually low in saturated fats and calories. WOW!
Why This Pumpkin Tart Recipe Is So Healthy
You’re probably wondering what’s in my healthy pumpkin tart. Along with a can of natural pumpkin purée, it features plain nonfat Greek yogurt and a couple of eggs.
The magic, however, comes from the aromatic fall spices that give it its INCREDIBLE flavor.
For sweetness, I use zero-calorie monk fruit, so there’s no refined sugar – no added carbs or empty calories. Yay!
- Low in saturated fats
- High in protein
- Gluten free
Popular now: Keto Cranberry Curd Tart.
Why Add Black Sesames to the Tart Crust?
Black sesame seeds bring a NUTTY flavor that complements the earthy notes of pumpkin beautifully.
I also added a dash of apple cider vinegar for a SUBTLE BRIGHTNESS – just like apples pair well with pumpkin, the acidity enhances the overall flavor of the crust.
That said, the crust tastes just as delicious even without the black sesame seeds or vinegar!
Or try Mulled Wine Poached Pears.
Ingredients in This Easy Healthy Pumpkin Tart Recipe
Here are the ingredients in this delicious healthy pumpkin tart recipe.
The Almond Flour Tart Crust
- Almond Flour: Fine blanched almond flour, not coarse almond meal.
- Granulated Sweetener of Choice: To keep the carbs and calories down, opt for a sugar free sweetener such as monk fruit.
- Salt: Enhances the flavor of the crust by balancing sweetness.
- Avocado Oil (or Butter): Avocado oil is a heart-healthy option with less saturated fat, but butter tastes great too.
- 1 Egg: Acts as a binder to hold the crust together and provide structure.
- Vanilla Extract: Adds warmth and depth of flavor to the crust.
- Black Sesame Seeds (Optional): Lends a hint of nuttiness and subtle crunch for added texture and flair.
- Apple Cider Vinegar (Optional): Adds a slight tang to balance sweetness and improve dough consistency.
The Pumpkin-Yogurt Filling
- Pumpkin Puree: The star ingredient, gives the tart its rich, earthy flavor and smooth texture.
- Greek Yogurt: Nonfat Greek yogurt adds creaminess while keeping the filling light and high in protein.
- Brown Sweetener of Choice: A brown sugar alternative such as brown monk fruit provides a caramel-like sweetness without the calories.
- Cinnamon: Brings warmth and sweetness, enhancing the pumpkin flavor.
- Ginger: Adds a bit of spice and zing to the filling.
- Cloves: Lends a deep, aromatic flavor typical of fall desserts.
- Nutmeg: Complements the other spices with its earthy, slightly sweet flavor.
- Salt: Balances the sweetness and enhances the flavors of the filling.
- Black Pepper: Adds a subtle, unexpected kick to round out the spice blend.
How to Make Healthy Pumpkin Tart with Step-by-Step Photos
Here you’ll find step-by-step photos to make this healthy pumpkin tart.
1. Firstly, make the crust and pre-bake it for about 9 minutes.
2. Then, simply combine the ingredients for the filling and mix well.
3. Next, pour the filling into the pre-baked crust.
4. Bake the tart.
What to Serve with Healthy Pumpkin Tart
- SUGARCOATED CRANBERRIES:
– Coating cranberries in powdered sweetener adds a vibrant touch to your tart.
– To sugarcoat them, simply place the cranberries in a bowl, sprinkle with powdered sweetener, and give the bowl a shake to evenly coat them. Arrange a few berries on top of the tart or beside each slice for a beautiful, festive presentation. - A dollop of WHIPPED CREAM is, of course, classic.
- A scoop of VANILLA ICE CREAM is also perfect and you’ll find plenty of sugar free brands these days.
Trending now: Vegan Oat Flour Pie Crust.
Frequently Asked Questions
Can I use avocado oil for baking?
Yes, you definitely can. Avocado oil is neutral in flavor and rich in healthy monounsaturated fats which makes it a lot healthier than butter. When a recipe calls for butter, simply substitute equal parts avocado oil for the same portion of butter.
What should I do if I have a little bit of filling leftover?
If you have a little bit of pumpkin filling leftover, it’s delicious in a glass of warm milk or in oatmeal. So, enjoy it!
Should I partially bake the crust before filling it?
I recommend par-baking the crust for about 9 minutes so it sets. Then let it cool while you make the filling. In fact, par-baking helps keep the crust crisp and it prevents the bottom from getting soggy.
Can I make a healthy pumpkin pie with this recipe?
Yes, of course. After all, you can make this healthy recipe in a pie or tart pan.
What else can I make with almond flour?
You can make many desserts including almond flour pie crust, healthy carrot cake, chocolate pie crust or peruse our almond flour recipes for more ideas.
What You’ll Need to Make This Healthy Pumpkin Tart Recipe
- 1 Tart or Pie Pan: Use a tart pan, a 9.5-inch Pyrex pie dish, or a 9-inch nonstick aluminum pie pan.
- 2 Mixing Bowls: For preparing your ingredients.
- 1 Spoon: You can mix the filling with a spoon but it’s best to give it a whirl with an electric device.
- 1 Stand Mixer or Food Processor: Quickly combine the crust using either a stand mixer or food processor.
How to Store Healthy Pumpkin Tart
You can leave it out for a day under a cake dome.
Refrigerate Healthy Pumpkin Tart
Refrigerate the pumpkin tart in an airtight container or wrapped in plastic for 2-3 days.
Freeze This Healthy Pumpkin Tart Recipe
If you plan to store the tart for more than three days, simply wrap it in plastic. Then freeze it for up to 1 month.
Looking for More Easy Healthy Dessert Recipes?
- Chocolate Chip Pecan Pie – Easy and Healthy!
- Keto Chocolate Pie Crust
- Keto Coconut Cake
- Keto Chocolate Bundt Cake
- Sugar-Free Pie Crust for Diabetics
Scroll Down to the Recipe Card
Healthy Pumpkin Tart Recipe
Equipment
- 1 Tart or Pie Pan – Use a tart pan, a 9.5-inch Pyrex pie dish, or a 9-inch nonstick aluminum pie pan.
- 1 Bowl
- 1 Spoon – You can mix the filling with a spoon but it's best to give it a whirl with an electric device.
- 1 Stand Mixer or Food Processor – Quickly combine the crust using either a stand mixer or food processor.
Ingredients
The Crust
- 2½ Cups Almond Flour (240 grams) – Fine blanched almond flour, not coarse almond meal.
- 3 Tablespoons Granulated Sweetener of Choice – To keep the carbs and calories down, opt for a sugar free sweetener such as monk fruit.
- ¼ Teaspoon Salt – Enhances the flavor of the crust by balancing sweetness.
- ¼ Cup Avocado Oil (or Butter) – Avocado oil is a heart-healthy option with less saturated fat, but butter tastes great too.
- 1 Egg – Acts as a binder to hold the crust together and provide structure.
- 1 Teaspoon Vanilla – Adds warmth and depth of flavor to the crust.
- 2 Tablespoons Black Sesame (Optional) – Lends a hint of nuttiness and subtle crunch for added texture and flair.
- ½ Tablespoon Apple Cider Vinegar (Optional) – Adds a slight tang to balance sweetness and improve dough consistency.
The Filling
- 15 Ounces Pumpkin (425 Grams) – Canned is fine.
- 8 Ounces Greek Yogurt, Nonfat (226 Grams) – Nonfat Greek yogurt adds creaminess while keeping the filling light and high in protein.
- 1 Cup Brown Sweetener of Choice (190 Grams) – Brown monk fruit provides a caramel-like sweetness without the calories.
- 1½ Teaspoons Cinnamon – Brings warmth and sweetness, enhancing the pumpkin flavor.
- ½ Teaspoon Ginger – Adds a bit of spice and zing to the filling.
- ¼ Teaspoon Cloves – Lends a deep, aromatic flavor typical of fall desserts.
- ¼ Teaspoon Nutmeg – Complements the other spices with its earthy, slightly sweet flavor.
- ½ Teaspoon Salt – Balances the sweetness and enhances the flavors of the filling.
- ⅛ Teaspoon Black Pepper – Adds a subtle, unexpected kick to round out the spice blend.
Instructions
Make the Crust in a Tart or Pie Pan
- Preheat oven to 350℉ (180℃).
- Put the ingredients in a bowl and mix by hand with a spoon or use a food processor.
- Roll dough into ball.
- Shape dough into disk and place in pan.
- Press dough into tart or pie pan, making a flat bottom and moving outwards from the center. Shape the sides making sure they are equally thick. TIP: You can use the bottom of a glass or mini saucepan to help you flatten the bottom and build the sides.
- Prick the bottom of the tart crust with a fork.
- Bake for about 9 minutes at 350°F (180°C), or until the crust is set. There’s no need to brown the edges, as the pie will go back in the oven once the filling is added.
Make the Pumpkin Filling
- Preheat oven to 350℉ (180℃).
- Place the ingredients in a bowl and mix well with a spoon or electric mixer.
- Pour into pre-baked tart or pie crust.
- Bake for 35-50 minutes or until a knife comes out clean. It's okay if there's a little wobble in the very center.
- Let it fully cool at room temperature for at least 3 hours.
How to Store Your Healthy Pumpkin Tart
- You can leave the tart out for a day under a cake dome.Otherwise refrigerate the pumpkin tart in an airtight container or wrapped in plastic for 2-3 days.If you plan to store the tart for more than three days, simply wrap it in plastic. Then freeze it for up to 1 month.
Video
Notes
Love the crust on this one. And the filling is amazing too! I had no trouble making it. Thanks
This turned out great. Nice to make something healthy for a change. Thanks.
Fabulous! Thanks for letting me know.
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