Pumpkin. Protein. Hmmm…where have we heard THAT pairing before? I just can’t help myself. Pumpkin pie is in my top
threefive favourite pies of all time (along with Apple, Blueberry, Strawberry-Rhubarb and Pecan Pie). To me, pumpkin pie is a real standout because its flavour and texture are so rich and creamy without actually needing to be rich in fat and calories. The beautiful burnt orange colour of ripe pumpkin is so alluring and any time something with cinnamon is baking in the oven, everyone is drawn to the kitchen. This easy, healthy, high-protein recipe is a surefire way for even the most hardcore gym buffs to have their cakepie and eat it, too.
Quite honestly, I’m running out of things to say on the topic of pumpkin, canned or otherwise. I’ve already extolled the health benefits of pumpkins AND the marvels of the canning process. So, I decided to learn a little bit about the history of the pumpkin pie. I’ll spare you an in-depth exposé (for once), but rest assured that pumpkin pie dates as far back as the 17th century, right with the first European settlers in North America (the native North Americans of the time saved many a scurvy European with the beta-carotene rich squashes and pumpkins they harvested and stewed).
Back to the nutritional side of things, I mentioned that “traditional” pumpkin pies can often be high in fat and calories. A quick scan of popular recipes came up with cans of sweetened condensed or evaporated milk, whole eggs, egg yolks, and up to 3/4 cup of refined sugar in the ingredient lists. The average nutrition information for 1/8 of a standard 9″ pie was 323 calories with 13g of fat (up to 5g of which is saturated fat), up to 25g of sugar and only 5g of protein. If you peek ahead at the stats for THIS pie, you’ll see that a piece twice the size has only 1/3 of the calories, 1/5-1/4 of the sugar, negligible fat and more than double the protein. So THERE!
As I’ve said before, a couple of times (here’s some self-plagiarism AGAIN): you could of course get your hands on a perfectly ripe, in-season pumpkin and make your OWN homemade pumpkin purée for use in this recipe. But again, canned pumpkin (not pumpkin pie mix!) will do just fine.
I promise you’ll never miss the “traditional” high-fat, high-sugar ingredients in this recipe. You might even catch yourself having pie for breakfast. Or lunch. Or as a pre- or post-workout snack. You never know!
Power Pumpkin Pie (High-Protein)
This healthy, high-protein, low-fat pumpkin pie isn’t just for the holidays! You’ll fool any dinner guest with its classic pumpkin pie spices and smooth texture, but with 12g of protein per slice and no refined sugar, you can enjoy this high-octane pie any day of the year, any time of day.
Author: The Golden Graham Girl
4 large egg whites (33g = ~1/2 cup liquid egg whites)
1/2 cup (125mL or 120g) non-fat milk OR unsweetened almond milk (nutrition information shown is for non-fat dairy milk)
1, 15-oz can (425g) canned pumpkin purée NOT pumpkin pie filling – I used Farmer’s Market Organic Pumpkin Purée* but any canned pumpkin will do
1 scoop (28g) vanilla or unflavoured protein powder of choice – I used Quest Nutrition Vanilla Milkshake Protein Powder*
1 tsp (5g) cinnamon
1/2 tsp (2g) nutmeg
1/4 tsp (0.5g) ground ginger
Optional sweetener of choice (honey, maple syrup, brown sugar, stevia) – depending on the sweetness of your protein powder and pumpkin, you may wish to add an additional sweetener, to taste
Optional ~1/2 cup (45g) graham cracker crumbs – gluten-free, if you require (I use these gluten-free graham-style crumbs*) – these crumbs will add texture and flavour to the pie – since we removed the crust, they can be a nice addition
1. Preheat a conventional oven to 350F (185C) or a convection oven to 325F (165C).
2. Grease an 8″ or 9″ pie plate with coconut oil, butter or non-stick cooking spray.
3. Whisk all wet ingredients in a large mixing bowl until fully combined and small air bubbles have formed.
4. Add the protein powder and spices and whisk until fully combined. If using an additional sweetener, add now, to taste (note that this will alter the nutritional information vs. what is presented below).
5. If using graham cracker crumbs, stir in now until evenly distributed in mixture.
6. Pour the mixture into prepared pie plate and bake for 20-30 minutes until pie is set and a tester inserted in the center of the pie comes out clean.
7. Cool in pie plate on a wire rack before serving.
NUTRITION INFORMATION (without added sweetener, without graham cracker crumbs)
Calories: 101 Fat: 0.3g Carbohydrates: 12.9g Sugar: 5.6g Fiber: 4.7g Protein: 12.2g
In case you didn’t notice (and I’m sure you did), those nutritional stats are for a QUARTER of the pie. If you cut the pie into six or eight wedges, you’re looking at fewer than 100 calories per slice. You could eat the ENTIRE pie for 404 calories (not that I know anyone who has actually DONE that…over the course of the day after Thanksgiving…while editing food photos…).
All content on The Golden Graham Girl is the original creation and property of thegoldengrahamgirl.com (unless otherwise noted).
*Please note that I am currently NOT sponsored by or affiliated with any particular brand, company or product. Any ideas, comments or opinions are my own, as mentioned in my Product Review page. However, if you choose to purchase new-to-you products I recommend using the link(s) I provide, I can earn a small credit. More information on that is available here.
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