Treatment Guide

Easy Allergen-free Gluten-free Pumpkin Pie Recipe

This recipe is taken from The Heart Of Cooking — a wonderful resource for all things allergen-free.  The blog is loaded with recipes that are “legal” on the Specific Carbohydrate Diet or G.A.P.S. Diet, are gluten-free, casein-free (or, dairy-free), soy-free, and nut-free.

Allergen-free pumpkin pie with a coconut crust. Photo:

Coconut shreds are used in place of white flour and a traditional crust.  It’s a great gluten-free/grain-free alternative to rice flours or other starches (tapioca, potato, etc.) that are often called for in gluten-free baking. Coconut is very healthy, too: low carbohydrate, low glycemic index, and high in protein and fiber.  It is said to lower cholesterol and improve brain function.  It also contains lauric acid, which is an immune stimulant and natural antibacterial agent (it can help prevent colds and the flu).  Coconut also stimulates thyroid function, which can mean weight loss for many people. Organic coconut flour, shreds, and flakes are easy to find at your local health food store, or online, and are rather inexpensive.

Adapted from: Nourishing Traditions

1 coconut crust
1 15 oz can of pumpkin puree or 2 cups fresh baked pumpkin
3 eggs
1/3- ½ cup honey or other natural sweetener, to taste
1 tsp dried ginger or 1 Tbsp freshly grated ginger
1 tsp cinnamon
¼ tsp sea salt
¼ tsp powdered cloves
¼ tsp nutmeg
1 cup coconut milk (full fat)

1. Line a 9 inch pie pan with your choice of gluten-free crust. Crack the eggs into a large bowl and beat well. Add the rest of the ingredients until thoroughly combined. Pour batter into pie crust.

2. To avoid the crust getting burned, cover edges of pie pan with strips of aluminum foil until they just over the edges of the pie crust.

3. Bake at 325 for 45 minutes or until firm.

Per Serving (doesn’t include crust): 96 Calories; 4g Fat (37.2% calories from fat); 3g Protein; 13g Carbohydrate; 1g Dietary Fiber; 64mg Cholesterol; 77mg Sodium.


From: Nourishing Traditions

1/2 cup melted butter or coconut oil
2 cups dried, unsweetened coconut meat, finely

1. Mix the coconut with the butter or oil in a small bowl. Transfer to a buttered or oiled 9-inch pie pan and press firmly and evenly against the bottom and sides.

2. For pumpkin or pecan pie, add the filling and then bake according to recipe directions. This pie crust can also be baked by itself for 30 minutes at 300 degrees and then used with filling that doesn’t need to be baked, such as a Coconut Cream Pie.

Per Serving: 138 Calories; 15g Fat (91.4% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 97mg Sodium.

Author Information: Liz Schau, Tampa, FL
Liz Schau, Health Writer

About Liz Schau

Liz Schau is a health writer whose focus is in nutrition, as well as natural and green living. She is both the resident GreenGirl for -- a site aimed at raising self-esteem in females of all ages, as well as a columnist for on which she writes "How To Kick Your Thyroid's Ass" -- an irreverent guide to better thyroid health. She can be reached at


  1. Can you make this pie crustless? I love pumkin pie, but have not had any success making pie crusts!

  2. This looks amazing. I even have all the ingredients at home right now. I’m going to make this today. Thank you!

Leave a Reply

Your email address will not be published. Required fields are marked *



Check Also

Gluten-Free Pesto Fettuccine with Chicken

Since I received the world’s greatest fettuccine noodles in the mail (thank you Cappello’s Gluten-Free), I ...

Gluten-Free Macho Nachos

Our gluten-free macho nacho makes a hefty appetizer for a crowd or  a crunchy good ...

Vegan Creamy Ranch Quinoa Salad Recipe

Did you have a good weekend? Kevin and I had initially planned to go to Calaway ...