Low-Carb Mini Pumpkin Pies | Diabetes-Friendly Dessert Recipe

Looking for some healthy alternative halloween treats? Enjoy a Halloween feast with these delicious, healthy pumpkin pies. Perfect for a dinner party or as a snack on Halloween. These lower-sugar substitutes to sweets mean that you or your little ones can enjoy all the fun. You can also turn these mini pies into one large pie with a large tin and without cutting up the pastry to enjoy with friends and family.

Serves: 6

Difficulty: Easy

Prep time: 25 mins

Cook Time: 10-12 mins

Nutritional Information

• Calories: 106
• Carbohydrates: 16.6
• Fibre: 1.4g
• Protein: 4.2g
• Fat: 2.2g
• Saturated fat: 0.4g
• Sugars: 1.5g
• Salt: 0.28g

Ingredients

• 4 sheets of filo pastry (cut into 24x8 cm squares)
• Olive Oil spray
• 100g pumpkin
• 1 tsp granulated sweetener of choice
• 1 egg, beaten
• Pinch nutmeg
• Pinch ground ginger
• Pinch ground cloves
• 1 tbs low-fat Greek yogurt
• 5g pumpkin seeds
• ½ Orange zest

Method

1. Preheat the oven to 180ºC. Lightly great a regular muffin tin.
2. Cut the filo pastry into 18, 8cm squares, lightly spraying some oil on one side. In each of the six muffin tin compartments, arrange the pastry to cover. Repeat with all the squares until each tin has three layers of pastry.
3. In a large bowl, mix the eggs, pumpkin, yoghurt and spices together
4. Once combined, fill the pastry with the filling and bake for 10-12 minutes, until the pastry is lightly browned and the pumpkin is cooked.
5. Once cooled, top with pumpkin seeds and orange zest to serve.

Here are the 10 tips for choosing low-carb foods

1. Read labels carefully: Always check the nutritional information on low-carb foods for total carbohydrates, hidden sugars, and starches. Avoid items high in sugar or processed carbs.

2. Focus on whole foods: Opt for natural low-carb foods like vegetables, meats, fish, and eggs, which are naturally low in carbs and promote better health. (Keywords: whole foods, low-carb vegetables).

3. Avoid processed foods: Processed foods often contain added carbs and sugars. Stick to low-carb snacks and meals that are fresh and unprocessed to maintain control over your carb intake. 

4. Prioritise non-starchy vegetables: Low-carb vegetables such as spinach, broccoli, cauliflower, and zucchini are nutrient-dense and perfect for a low-carb diet. 

5. Choose high-fat dairy: Full-fat dairy products like cheese, cream, and yoghurt are ideal for low-carb diets. They provide flavour while keeping carbs low compared to low-fat alternatives. 

6. Opt for lean proteins: Chicken, turkey, fish, and tofu are excellent low-carb protein options that are filling and nutritious without adding unnecessary carbs.

7. Go for healthy fats: Healthy low-carb fats like avocados, nuts, seeds, and olive oil can keep you satisfied longer and support your low-carb lifestyle. 

8. Limit fruit intake: While fruits can be healthy, many are high in natural sugars. Stick to low-carb fruits like berries, which are lower in sugar.

9. Swap grains: Replace high-carb grains like rice, pasta, and bread with low-carb alternatives like cauliflower rice, zucchini noodles, or lettuce wraps to stay on track. 

10. Stay hydrated: Drink plenty of water or unsweetened beverages. Low-carb drinks like water and tea help you avoid unnecessary sugar and carbs from sugary drinks.