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vegan, gluten-free, paleo, sweet, pies & crumbles · October 31, 2016

Vegan & Grain-Free Pumpkin Pie Cups

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These easy healthy Vegan & Grain-Free Pumpkin Pie Cups are just like your favorite fall or Thanksgiving dessert but in a smaller, 6 ingredient form!

Vegan & Grain-Free Pumpkin Pie Cups

There have been Halloween monsters and Halloween movie tie-ins and plenty of pumpkin things to pick from. But it’s here, it’s here, it’s finally Halloween! The pumpkin-est day of the whole month, the whole season woohoo! (Actually National Pumpkin Day was last week apparently, but I think that’s a lie. October 31st still wins in my book.) All the spooky stuff has been leading up to this. So what to post…?

Vegan & Grain-Free Pumpkin Pie Cups

Ghost cookies? I somehow misplaced my ghost cookie cutter, could only find the bat one.

Caramel apples? Been there, done that, (really need to update those photos…truly frightening?).

Candy? I think this day has enough of that already.

An edible 3 story haunted house made entirely of cookies and candies complete with operable doors, illuminated windows, and marshmallow ghost residents? So predictable.

No, I was thinking something more sophisticated…

Vegan & Grain-Free Pumpkin Pie CupsVegan & Grain-Free Pumpkin Pie Cups

In my mind, the October to November transition marks the transition from funky frightening Halloween foods to the slightly more wholesome Thanksgiving foods that evoke thoughts of gratitude and…cornucopias?? Okay thanksgiving needs more mascots. Halloween has pumpkins, ghosts, witches, bats, mummies, etc, while all Thanksgiving has is the very un-vegan turkey and leaves pretty much!

Anyways…the one thing that I think bridges both holidays is pumpkin pie! Most other pumpkin desserts fall more into the Halloween category it seems, but pie somehow slips through. Personally I think it should be a year-round thing, as always-in-season as brownies, but two whole months is good too.

Vegan & Grain-Free Pumpkin Pie CupsVegan & Grain-Free Pumpkin Pie Cups

This Date-Sweetened Pumpkin Pie is my favorite full-sized pumpkin pie! Heck I love it so much I would happily make it and write a whole post about it all over again. But I think that would be weird for both of us. So instead I went smaller and simpler–Pumpkin Pie Cups! They qualify as fun because they are muffin-cup sized, but they also qualify as Thanksgiving table elegant because I didn’t paint jack-o-lantern faces on them with melted chocolate? Restraint.

Vegan & Grain-Free Pumpkin Pie Cups

The crust. I went in a slightly different direction than my usual style. I’ve made plenty of oat flour crusts before, but they are just never my favorite. Oat flour is a bit too chewy for the pie-crust job. Far from the ideal, flaky, perfect pie crust texture.

On a whim, I experimented with an almond flour + maple syrup crust combo and it turned out beautifully! Golden brown, flaky, and maple-sweet. I found using all maple syrup for the wet ingredients to be a little too sweet, so I swapped in water for some of it and the flavor was perfect. Plus you can’t beat the ease of a 2-ingredient press-in pie crust.

The filling. I was going to say this filling is inspired by these Pumpkin Pie Parfaits, but it’s really not inspired by so much as exactly the same. That creamy dreamy pudding bakes up into a perfect pumpkin pie texture–holding it’s shape when sliced but still with a creamy rich consistency. And no starch or thickener necessary.

Vegan & Grain-Free Pumpkin Pie Cups

Two ingredient crust. Four ingredient filling. In pie math that adds up to one really easy recipe!

Vegan & Grain-Free Pumpkin Pie Cups

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Vegan & Grain-Free Pumpkin Pie Cups

★★★★★ 5 from 4 reviews
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
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Ingredients

Scale

Crust

  • 1 1/2 cup almond flour
  • 2 tbsp maple syrup
  • 1 tbsp water

Filling

  • 1 cup pumpkin puree
  • 1/2 cup baked and mashed sweet potato
  • 1/4 cup maple syrup
  • 1 tsp pumpkin pie spice

Instructions

  1. Mix together the crust ingredients with a fork until well combined. It should be crumbly but stick together when pressed.
  2. Spray your muffin pan with oil and place a strip of parchment paper in each for easy removal. Or line with paper liners.
  3. Press the crust into the muffin tins, covering the bottom and sides evenly. Wetting your fingers can help if it is too sticky. You should have enough crust for 4 pie cups. Set aside.
  4. Preheat the oven to 375F.
  5. Blend the filing ingredients until smooth and creamy.
  6. Pour into the crusts, and smooth the tops.
  7. Bake for 30 minutes at 375F.
  8. Cool then chill overnight (or at least 8 hours.
  9. Enjoy! Keep in the fridge.

Notes

For the brown rice flour crust option, mix 1.5 cups brown rice flour with 1/4 cup maple syrup and 4-6 tbsp water until the texture is crumbly but sticks together when pressed.

For a full size version, follow THIS recipe

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Vegan & Grain-Free Pumpkin Pie Cups

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In: vegan, gluten-free, paleo, sweet, pies & crumbles · Tagged: fall, halloween, high carb, mini, pumpkin, sweet potato, Thanksgiving, hclf, grain-free, almond flour, low-fat

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Comments

  1. Harriet Emily says

    October 31, 2016 at 4:27 pm

    These are so cute Natalie! They look absolutely perfect, and I love all of the tasty natural ingredients! Perfect for Autumn! Yum!

    Reply
    • Natalie says

      October 31, 2016 at 6:26 pm

      Thank you! I really love the flavor of the sweet potato snuck in there, barely detectable but so much extra natural sweetness 🙂

      Reply
      • Kim says

        September 8, 2017 at 10:11 am

        Do you think the sweet potato could be avoided? All pumpkin maybe?

        Reply
        • Natalie says

          September 8, 2017 at 10:56 am

          Hi Kim! I do not reccomend leaving out the sweet potato, that is what makes the filling really thick and creamy but still low fat. Pumpkin is much more watery and will not work by itself. Sorry!

          Reply
  2. Becky Striepe says

    October 31, 2016 at 5:51 pm

    These look so perfect for Thanksgiving!

    Reply
    • Natalie says

      October 31, 2016 at 6:26 pm

      Thanks Becky! I’m not really sure what month pumpkin pie is most appropriate, so I vote all of them 🙂

      Reply
  3. Nisha / @rainbowplantlife says

    October 31, 2016 at 8:13 pm

    What an easy and delicious recipe! Love it, Natalie!

    Reply
    • Natalie says

      November 1, 2016 at 1:05 am

      Thank you for popping over here to see them Nisha! Happy Halloween 🙂

      Reply
  4. Leah M | love me, feed me says

    November 1, 2016 at 12:06 am

    Sweet little bundles of joy and coziness <3 these are beautiful!! The crust looks so perfect. Swooning so hard.
    I might have to start working on one of those edible three story haunted houses for next Halloween's post 😉 giggled so much at that.
    Love these and love you, lady! Happy Halloweeeeeeeen!

    Reply
    • Natalie says

      November 1, 2016 at 1:05 am

      Oh well now I have to rename them because I like your name a LOT better! Yes better get started now. The cookies may be a little stale by then, but it will no doubt look spectacular 😀 Happy Halloween my dear! xo

      Reply
  5. Kaila @ Healthy Helper Blog says

    November 1, 2016 at 12:49 am

    Is it bad that I want to make the crust on it’s own and eat it all up!? It looks so flaky and delicious!! The filling is pretty amazing too! Luckily, I JUST got almond flour for the first time in forever!!!

    Reply
    • Natalie says

      November 1, 2016 at 1:03 am

      Hahaha!! Just toast it like granola–nope sounds very good to me too 😀 I haven’t used almond flour in a really long time either, but it’s awesome for some things!

      Reply
  6. Kay says

    November 1, 2016 at 3:48 pm

    I love your recipes with pumpkin ❤️ But i have some question: If i want to this but i don’t have pumpkin how can i replace? Also, it works if I replace maple syrup with coconut sugar? Thanks ??

    Reply
    • Natalie says

      November 1, 2016 at 5:01 pm

      The pumpkin puree is a pretty essential ingredient here, it makes up most of the filling, but you could sub another squash puree instead. And if you use coconut sugar you will probably have to add some sort of nondairy milk because the maple syrup is the only liquid ingredient in the filling so it won’t blend without it.

      Reply
  7. Mandy says

    November 1, 2016 at 6:50 pm

    The golden crust on these sophisticated little pies look amazing, Natalie!! I can’t believe it’s just almond flour and maple syrup??? I can almost taste how buttery and delicious it is! ?? Hahahaha!!! You are absolutely right! Thanksgiving needs more mascots…I hate that turkey seems to be the official one and explaining that to a vegan kiddo is not easy. I think we need to brainstorm a mascot idea! ? But back to these little bites of deliciousness…I’m in love with them!! I’m pretty sure these will make an appearance at our family get together for thanksgiving – I know they’ll be a big hit! ❤️

    Reply
    • Natalie says

      November 1, 2016 at 9:43 pm

      “Sophisticated”–well thank you! I needed to class it up a little after that last post? I think the copper measuring cups are probably 10 times more sophisticated than everything else going on here, but oh well. I am loving experimenting with almond flour lately (better for me than oats, still not great) and this might be my favorite crust I’ve posted ever, but the number of questions about subbing oat flour on this one already…oh man? I feel like a squirrel is the obvious choice for the thanksgiving mascot. They are cute, they pair well with acorns and leaves–I mean what more could you ask for??? Thanks for watching the mini pie making <3

      Reply
  8. Mandy says

    November 1, 2016 at 6:53 pm

    Oh! And were you using copper measuring cups/spoons??? Love them! Just showed my mom the video and she said, “oh, we have to make these!”

    Reply
  9. Annelina says

    November 2, 2016 at 1:00 am

    Ohh wow Natalie watching this video and reading this recipe make me so hungry. I bet they taste amazing.
    Would love to try them when I’m back in my kitchen. SOO SOO good.
    xX

    Reply
    • Natalie says

      November 2, 2016 at 2:48 am

      Thank you for taking the time to come over and check them out Annelina! I hope you are enjoying your wandering travel time right now, pie making can wait 🙂

      Reply
  10. Rachel says

    November 2, 2016 at 8:25 pm

    I’m so excited to try these! It’s perfect for using up my leftover pumpkin. Unfortunately, I don’t have sweet potato on hand, is there anything I can substitute for it? Banana?

    Reply
    • Natalie says

      November 2, 2016 at 9:04 pm

      Hi Rachel! If you don’t have the sweet potato, then I would recommend just making this date-sweetened filling recipe: https://www.feastingonfruit.com/fruit-sweetened-pumpkin-pie/ or this banana one: https://www.feastingonfruit.com/banana-pumpkin-pie/ and using that in the little cups instead!

      Reply
  11. The Vegan 8 says

    November 3, 2016 at 3:28 pm

    Natalie, these are so freaking adorable! I love how simple they are and I LOVE that you used almond flour. You know I’m a big fan! It’s my #1 flour to use because it gives so much buttery moistness without any drop of oil. And I of course love these little pumpkin pies! I put sweet potato in my pumpkin pie too and it’s infinitely better than JUST pumpkin, haha! These would be so dangerous to have because you would just want to keep eating one and popping it into your mouth, over and over! Super cute and I love your video!! So perfect for Fall!

    Reply
    • Natalie says

      November 3, 2016 at 4:10 pm

      Yes yes yes!! It is amazing for moistness with no oil, which is perfect for pie crust. Heck I barely had to add any liquid ingredients at all, I was totally shocked. It will not be my last time using it, although I can’t even tell you how many questions I’ve gotten about substitution already lol. And the sweet potato in the pumpkin pie thing too–so much better that way. Naturally sweeter? So this post was pretty much just me discovering that I agree with you on all counts haha 😀

      Reply
  12. Jill says

    November 6, 2016 at 10:05 pm

    These look perfect for my household! We have some food allergies — what would be a good substitute for Maple Syrup?

    Reply
    • Natalie says

      November 6, 2016 at 10:08 pm

      Hi Jill! Most any liquid sweetener would work–honey, agave, date syrup, etc. Or you can even use a granulated sweetener and add a couple extra tablespoons of water to the crust and 1/4 cup non-dairy milk to the filling to make up for the liquid difference. Hope that helps!

      Reply
      • Jill says

        November 7, 2016 at 12:16 am

        That is very helpful! I’m new to cooking in general and very new to cooking “clean” and allergy free.

        Reply
  13. Bethany says

    November 8, 2016 at 1:40 am

    Hi Natalie, these look AMAZING!!! We are a high allergy family, and unfortunately we are allergic to nuts too. Is there any thing that you could recommend for a replacement flour? Looking forward to trying these soon. Thanks!!

    Reply
    • Natalie says

      November 8, 2016 at 1:54 am

      Hi Bethany!! I made a note at the bottom of the recipe for subbing in brown rice flour instead of the almond, that one seems to have the most similar texture after baking. But honestly most flours will work here, you will have to adjust the amount of maple syrup and water though to get that same crumbly/sticky texture.

      Reply
  14. Deryn @ Running on Real Food says

    November 13, 2016 at 12:20 am

    These are so cute, I can’t wait to make them! I love, love, love how simple they are because I’m such a lazy cook/baker…these might be a little too easy though..could be dangerous. I guess I’ll have to share so I don’t eat them all. I haven’t used almond flour before either, this seems like the perfect place to start! Thanks!

    Reply
    • Natalie says

      November 13, 2016 at 1:41 am

      As easy as possible (and still super yummy of course) that’s my favorite kinda treat! Haha well luckily the batch is small so even if you don’t share it’s not too risky 😀 I am really loving almond flour lately ever since I started experimenting with it. It adds so much moisture to things, definitely worth trying out. Thanks Deryn!

      Reply
  15. Susie says

    November 22, 2016 at 10:12 pm

    Hi !! I know this is last minute but hope you can get back to me in time ! I’m going to make hear for thanksgiving tomorrow and was confused on how many they make ?! Does this recipe only make 4 or when you say 4 servings do you mean 16 ? Basically just wondering how many cups it makes thanks!!!!

    Reply
    • Natalie says

      November 22, 2016 at 10:15 pm

      Hi Susie! Sorry for the confusion, the recipe literally only makes 4 muffin-sized cups so you will probably need to double or triple it to serve as a thanksgiving dessert. I hope they turn out perfectly and you have a wonderful holiday 🙂

      Reply
      • Susie says

        November 23, 2016 at 12:53 am

        Thank you so much !! Hope you have a great holiday too!!

        Reply
  16. Tomi says

    January 20, 2017 at 4:28 pm

    2 things: I’m doing the candida cleanse and cannot have maple syrup or sweet potato. These are making my mouth water!!!! What can I substitute for those 2 things?

    Reply
    • Natalie says

      January 21, 2017 at 9:54 pm

      No maple syrup or sweet potato, that sounds tricky! If you can eat dates, you could use this pumpkin pie filling recipe (https://www.feastingonfruit.com/fruit-sweetened-pumpkin-pie/) that is date sweetened instead, but still use the crust recipe and size of the cups. Let me know if that works!

      Reply
      • Tomi says

        January 22, 2017 at 4:06 am

        I cannot have dates either.

        Reply
        • Natalie says

          January 22, 2017 at 8:55 am

          Are there any sweeteners you can have? If not I think making pie is going to be rather difficult :/

          Reply
          • Tomi says

            January 22, 2017 at 11:13 pm

            Lol yes, i can have stevia.

          • Natalie says

            January 23, 2017 at 10:19 pm

            Ah yes stevia–I forget about that one since I don’t use it often. The sweet potato is still going to be hard to replace though since it is essential for the thickness of the filling, perhaps you’d be better off finding a stevia sweetened pumpkin pie filling recipe and then just using that along with the almond crust from this recipe. Like this one maybe: http://www.rickiheller.com/2014/11/grain-free-pumpkin-pie-vegan-sugar-free-candida-friendly-paleo/ For the crust you could easily sub in stevia for the maple syrup and just add a little extra water if need be. Hope that helps!

  17. Bex says

    March 1, 2017 at 11:22 pm

    I didn’t read through all the steps until I put them in the oven, excitedly thinking I had just 30 minutes to go until I could try one, and found out they needed to chill for 8 hours! Haha. It was worth the wait though. Delicious! They are rich and light at the same time. I can’t wait to try this crust with other pies, especially chocolate pie. Thanks!

    Reply
    • Natalie says

      March 2, 2017 at 11:05 am

      Oh no!! Ugh the patience part of pies is always the hardest for me, but I am glad that you waited it out. Warm pumpkin pie tastes kinda gross in my opinion (and there are not many desserts I say that about) I actually just posted a chocolate mousse cake recipe that is essentially a chocolate version of these pies with that same crust, so we think alike 🙂

      Reply
  18. Rach says

    September 7, 2017 at 10:05 pm

    Hi Natalie! These look delicious, and I’m so excited to make them! Unfortunately, it’s really hard to find Japanese sweet potatoes where I live and they’re rather expensive. Could I use regular orange sweet potatoes, or would those not be sweet enough? Thanks!

    Reply
    • Natalie says

      September 7, 2017 at 10:54 pm

      Absolutely Rachel! They will work perfect with the orange ones too 🙂 Enjoy!

      Reply
  19. Karlyn Bauman says

    October 17, 2017 at 1:32 pm

    Hi Natalie!

    If I wanted to make this into an actual pie using a pie pan do you happen to know how many times I would need to double or triple the recipe? I would be using a 13” pie pan.

    It looks sooo yummy! And I’m gluten & dairy free so yahoo!

    Thanks 🙂

    Reply
    • Natalie says

      October 17, 2017 at 7:12 pm

      Okay I did it once last year, trying to remember the math…🙈 I’m pretty sure you will need to double the crust ingredients and 2.5 the filling. I think I tried doubling both and the pumpkin part didn’t quite fill the crust, so 2.5 should be good. Hope that works and comes out extra delicious 🙂

      Reply
  20. Sue says

    October 17, 2017 at 2:01 pm

    What if I used butternut squash instead of sweet potato?

    Reply
    • Natalie says

      October 17, 2017 at 7:09 pm

      Should be fine! Butternut puree can be a little a little bit more watery, especially if you use the canned stuff, so if it seems really thin then maybe add an extra 1/4-1/2 cup sweet potato 🙂

      Reply
  21. Sarah says

    October 27, 2017 at 12:13 pm

    So I made these last night for a gathering today, and for some reason the crusts are completely stuck to the pan. I cant even get it out by chiseling it with a knife 🙁 It tastes great but its a mess! I followed the recipe perfectly and even baked it less time because my oven is strong.

    Reply
    • Natalie says

      October 28, 2017 at 9:52 am

      Oh no!!! Did you grease them really well? I’ve never had that issue with these, although i do usually use a silicone pan. I’m so sorry that happened, next time try it with muffin liners just to be safe!

      Reply
  22. Holly says

    November 14, 2017 at 8:43 pm

    Can these be made ahead of time then freeze?

    Reply
    • Natalie says

      November 15, 2017 at 10:08 am

      Hmm I haven’t tried freezing these. I worry the filling texture would be very weird and icy after defrosting though, so I really don’t recommend it. Sorry!

      Reply
  23. Kaitlin says

    November 17, 2017 at 3:24 pm

    Can this be made into a full sized pie? If so, how long would it cook?

    ★★★★★

    Reply
    • Natalie says

      November 17, 2017 at 4:11 pm

      This recipe is basically the same filling with the measurements already adjusted for a full-size pie, so I’d just recommend following this instead: https://www.feastingonfruit.com/sweet-potato-pumpkin-pie/

      Reply
  24. Jason says

    November 18, 2017 at 12:19 am

    Have you tried making this into a whole pie? Did it work?

    ★★★★★

    Reply
    • Natalie says

      November 18, 2017 at 10:02 am

      Right here! https://www.feastingonfruit.com/sweet-potato-pumpkin-pie/

      Reply
  25. Gabby Griffin-leon says

    November 18, 2017 at 4:43 pm

    Hi! Can i make one whole pie instead of mini ones with this recipe?

    ★★★★★

    Reply
    • Natalie says

      November 18, 2017 at 5:44 pm

      I think this recipe may be exactly what you are looking for: https://www.feastingonfruit.com/sweet-potato-pumpkin-pie/

      Reply
  26. Molly Butler says

    November 22, 2017 at 8:23 pm

    Hi Natalie,

    I just saw Sarah’s post and I had the same problem with the crust. I guess I didn’t realize we had to grease the pan. I just put strips of parchment paper down. The crusts burnt a little, too, but my oven is wonky, so maybe it was too high and I couldn’t tell. Also, the filling didn’t really come out looking like yours. I used an orange sweet potato…not sure if that matters. The filling wasn’t very creamy, once I blended it. It was more like the consistency of the pumpkin puree. My blender isn’t great, so I used my mini food processor. Would that make a difference? I’ve made pumpkin pie in the past, when I still consumed dairy, so I know it’s supposed to be on the runnier side. Not sure what happened. Maybe add a little water?

    Thanks – Molly

    Reply
    • Natalie says

      November 23, 2017 at 11:03 am

      Hi Molly! The crust will stick if you don’t spray them or use a silicone pan. The strips of paper are just there for easy removal, but won’t keep them from sticking completely. Over-baking could cause the crusts too burn if your oven is too hot, so maybe check them 5-10 mins earlier next time. I do think the filling consistency issue has to do with your blender/food processor. Orange sweet potato is fine, but you do need to blend it really well to get it smooth. This filling is supposed to be much thicker than the traditional non-vegan kind because it doesn’t use eggs or starches to thicken. I do not recommend adding more liquid or they will not set properly after baking. I hope that helps and answers all your questions!

      Reply
  27. Molly Butler says

    December 1, 2017 at 7:34 pm

    Thanks so much for the reply. I will definitely keep and eye on my stupid oven. Ha! I also got a fancy new blender, so fingers crossed on that front.

    Thanks again!

    Reply
  28. Tammie Snyder says

    December 29, 2017 at 3:45 pm

    I’m ready to jump in and try these. My only issue is a kid that isn’t supposed to eat almonds. Or rice. Or flour-even gluten free. I typically use coconut, but I bet it won’t be moist enough. Also- no maple syrup or agave, so I usually just use honey instead. Suggestions? Thank you! Tammie

    Reply
    • Natalie says

      December 29, 2017 at 4:18 pm

      Hi Tammie! So for the easy part, yes honey will be fine instead of the maple syrup. As for the crust can oats or eggs work? If so I can point you to crust recipes using either of those. If not, what about a date + coconut crust like this https://www.feastingonfruit.com/pumpkin-pie-magic-cookie-bars/ but with shredded coconut instead of the pecans. Or if there is a nut you can use feel free to use that instead. Let me know!

      Reply
  29. Tor says

    September 29, 2018 at 8:55 am

    Hi! I looked at all the comments and I didn’t see that anyone else has asked this already. Are you supposed to peel the sweet potato? Thank you!!

    Reply
    • Natalie says

      September 29, 2018 at 10:33 am

      Yes definitely need to peel it first! Sorry, I should’ve specified that 🙂

      Reply
  30. Amy says

    November 5, 2018 at 4:20 pm

    Hi Natalie…I am slowly working my way through baking as many of your yummy & healthy desserts as possible for my family. Everything I try is so good that I make them more than once, er okay perhaps more than a handful of times and so this is a deliciously slow process. These are perfect for rushed school mornings. I make them often! Thanks a bunch!

    Reply
    • Natalie says

      November 6, 2018 at 9:31 am

      Aww Amy that makes me SO happy to hear🤗 Haha I mean repeat batches are a must when you find a family favorite, right?! Thanks for the awesome feedback, and happy baking to you!

      Reply
  31. Ann says

    November 9, 2018 at 12:13 pm

    Hi-
    These look delicious. I would like to make mini muffins, any idea what the baking time should be for minis vs full size muffins.
    Thanks,

    Reply