Sunday, November 29, 2015

Healthy family recipe: Upside Down Pumpkin Pie

With Thanksgiving right around the corner, here's a healthier and delicious way to enjoy a typical turkey day dessert with half the calories.

Healthy family recipe: Upside Down Pumpkin Pie


Denise Jeffery RD, LDN is a clinical dietitian for Healthy Weight Program at The Childrens Hospital of Philadelphia.

Thanksgiving is right around the corner…Here is a healthier, yet delicious way to enjoy a typical turkey day dessert with half the calories.

A typical slice of pumpkin pie can pack on the pounds with 323 calories, 13 grams of fat, and 25 grams of sugar, so try this version for only 110 calories, less than 1 gram of fat, and 17grams of sugar!

Upside Down Pumpkin Pie


  • 15 oz can pure pumpkin (not pumpkin pie filling)                
  • 12 oz can evaporated fat free milk
  • 1/2 cup fat free liquid egg substitute                                       
  • 1/3 cup granulated sugar
  • 1/3 cup Splenda                                                                         
  • 2 tsp pumpkin pie spice
  • 2 sheets (8 crackers) low fat cinnamon graham crackers, finely crushed


Preheat oven to 350F degrees. Spray a deep dish pie pan with nonstick spray. In a bowl, combine all ingredients except graham crackers. Whisk thoroughly. Transfer to the pie pan

Bake in the oven until partially firm, about 45 minutes.  (It will firm up completely once chilled)

Refrigerate until completely chilled and firm, at least 2 hours (the longer the better).

Top evenly with crushed graham crackers. Serve and if you like top with fat free whipped topping and cinnamon.

Makes 8 servings

Adapted from

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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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