Healthy Pumpkin Pie

Healthy Upside Down Pumpkin Pie


  • 7 tablespoons butter at room temperature, plus more for greasing
  • 8 ounces cream cheese, softened
  • 2 cups pumpkin purée
  • 1 egg
  • ½ cup skim milk
  • 2 teaspoons pumpkin pie spice
  • 1 cup sugar
  • 2 pinches of salt
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 2 tablespoons oats
  • 1 cup whole wheat flour
  • 2 tablespoons brown sugar

I've got a bone to pick with your regular pie. Yes, they are quite tasty, but for me it takes a whole lot of taste to balance out the whole-lotta-calories.

This upside down pie is half the calories of your normal piece of pumpkin pie. By substituting a thin, whole wheat crumble instead of a fat-and-calorie-heavy crust, we are saving hundreds of calories here. Additionally, by using skim milk instead of heavy cream or half-and-half, we're saving hundreds more, and also seriously cutting the fat content.

Click here to see The 12 Days of Pumpkin Story plus more recipes.


Preheat the oven to 350 degrees.

Melt 2 tablespoons of the butter in a saucepan over low heat, and reserve.

Mix the cream cheese with the pumpkin purée. Add the egg, skim milk, pumpkin pie spice, sugar, salt, and melted butter, and stir. Next, add the vanilla extract and cinnamon. Mix.

Grease a casserole dish with some butter. Pour the mixture into the dish, and bake in the oven for 25 minutes.

In clean bowl, combine the oats, flour, and brown sugar. Add 5 tablespoons of butter and work into the mixture using your hands.

Using oven mitts, take the casserole dish out of the oven and sprinkle the oat mixture on top. Return the dish to the oven for another 30 minutes or until the center is hard.

Serve with whipped cream.


Calories per serving:

307 calories

Dietary restrictions:

Vegetarian, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Oil Added

Daily value:



  • Fat 89g 137%
  • Carbs 387g 129%
  • Saturated 47g 236%
  • Fiber 31g 124%
  • Trans 0g
  • Sugars 258g
  • Monounsaturated 22g
  • Polyunsaturated 6g
  • Protein 49g 98%
  • Cholesterol 438mg 146%
  • Sodium 1,584mg 66%
  • Calcium 756mg 76%
  • Magnesium 361mg 90%
  • Potassium 2,198mg 63%
  • Iron 15mg 84%
  • Zinc 7mg 48%
  • Phosphorus 1,175mg 168%
  • Vitamin A 4,892µg 544%
  • Vitamin C 23mg 38%
  • Thiamin (B1) 1mg 66%
  • Riboflavin (B2) 1mg 72%
  • Niacin (B3) 9mg 43%
  • Vitamin B6 1mg 52%
  • Folic Acid (B9) 179µg 45%
  • Vitamin B12 1µg 25%
  • Vitamin D 4µg 1%
  • Vitamin E 7mg 37%
  • Vitamin K 89µg 111%
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