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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