This incredibly easy Healthy No Bake Pumpkin Pie with Caramel Sauce is not only vegan, gluten-free, and soy-free, but the whole thing is made with only 8 ingredients (not including the toppings) in about 20 minutes!
Healthy No Bake Pumpkin Pie
Why ‘no bake’? Because the crust of the pie is made with raw almonds and dates, so it doesn’t need to be baked. This creates a simple and healthy pie that doesn’t require any rolling of dough. The pie itself doesn’t need to bake either, because we use pumpkin that was cooked ahead of time. Baking a pumpkin is easy. My pumpkin was around 4-5 lb, and I just cut it in half, removed the seeds with a spoon, and baked in a 400F oven for about 25-30 minutes. Once it’s cooked and cooled, peel the skin off or just spoon the flesh out (it should come off easily). The skin will come off more easily while it’s still hot, so don’t wait too long. At this point, you can use in your recipes, or put in an airtight container, and store in the fridge for a few days.
Pumpkin Health Benefits
You could, of course, use canned pumpkin in a pinch, but it won’t taste as good and isn’t as nutritious due to the high temperatures required for canning. The heat destroys some of the nutrients, which would be unfortunate since pumpkin is not something we eat often and it has many health benefits. Pumpkins contain a lot of fibre, which we all need to eliminate toxins from our body and bring relief to our digestive system. It’s also packed with micro-nutrients such as vitamin A, which is absolutely essential to maintaining a good vision, and the antioxidant beta-carotene (that creates the orange colour) which can help in the prevention of certain cancers and has proven benefits to protect the skin against aging. We often don’t realize that pumpkins contain more potassium than a banana, an essential mineral for heart health and also helpful to recuperate after a hard workout because we lose a lot of potassium in our sweat. And finally, it’s a good source of vitamin C, essential for our body to perform many functions, and stimulate the immune system.
This Healthy No Bake Pumpkin Pie is delicious served with coconut whipped cream, chopped pecans, fresh pomegranate, and the mandatory easy Salted Maple Caramel Sauce on top (click the link for recipe)!
Healthy No Bake Pumpkin Pie with Caramel Sauce | Vegan, Gluten-Free, Soy-Free
This Healthy No Bake Pumpkin Pie with Salted Maple Caramel Sauce is a great way to indulge without sacrificing nutritious foods. Can be made ahead of time!
- 1 1/2 cup raw organic almonds ground in a coffee grinder
- 8 Medjool dates if they're not soft anymore, soak them in warm water for 5-10 minutes
- 2 Tbsp coconut oil melted
- pinch sea salt
- 1 cup pre-baked pumpkin if you use canned pumpkin, make sure it's just pureed pumpkin, not pumpkin pie filling mix
- 2 apples peeled, cut into chunks
- 1/3 cup cashew milk I used my homemade cashew milk
- 1/4 cup real maple syrup amber preferably
- 1 tsp organic vanilla extract
- pinch sea salt
- Salted Maple Caramel Sauce to generously drizzle on top
Toppings (optional, but highly recommended)
- coconut whipped cream
- fresh pomegranate arils
- chopped pecans raw or toasted
- In a food processor or powerful blender, put the ground almonds, the dates, coconut oil and salt, and pulse until you get a uniform, thinly ground texture. You might need to open it a few times and scrape the sides with a rubber spatula.
Pour this mixture into your 9" or 10" pie plate (I recommend using one with a removable bottom, which will make it much easier later), and using your clean hands, simply press the mixture everywhere, in a uniform thickness, to create the crust. Put into fridge or freezer to cool while you're making the filling.
- To make the filling, put all the ingredients (cooked pumpkin, apple chunks, maple syrup, cashew milk, vanilla, and salt) into the food processor and pulse until you get a creamy texture. Mix things around with a spoon if it gets stuck.
- Put the filling evenly on the pie crust and keep in fridge until ready to serve. If making ahead of time, cover with a plastic film, and keep in the fridge up to 3 days.
- Before serving, add a generous amount of coconut whipped cream (optional), and sprinkle with chopped pecans, pomegranate (optional) and some Salted Maple Caramel Sauce on top.
Can be stored (covered) in fridge, up to 3 days.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 366kcal | Fat: 19g | Saturated fat: 4g | Sodium: 11mg | Potassium: 587mg | Carbohydrates: 46g | Fiber: 8g | Sugar: 33g | Protein: 7g | Vitamin A: 4825% | Vitamin C: 7% | Calcium: 114% | Iron: 1.9%