Gluten-Free Crustless Mini Pumpkin Pies with Coconut Whipped Cream
It’s October—and that means all things pumpkin! But this time, we’re skipping the sugar crash that usually comes with traditional pies and treats. These Gluten-Free Crustless Mini Pumpkin Pies with Coconut Whipped Cream deliver everything you love about pumpkin pie—creamy, cozy, spiced perfection—without the refined sugar, heavy crust, or dairy that can leave you feeling sluggish and inflamed.
These little pies are light yet satisfying, making them a perfect way to enjoy fall flavors while still supporting hormone balance, gut health, and stable energy.
🍂 Why This Pumpkin Dessert Supports Blood Sugar and Cortisol Balance
Most traditional pumpkin pie recipes rely on refined sugar, processed crusts, and dairy, all of which can spike blood sugar and trigger cortisol—the body’s main stress hormone—to rise. That rollercoaster leads to energy crashes, cravings, and mood swings.
This version flips that script with wholesome, anti-inflammatory ingredients that calm your body instead of stressing it out:
- Pumpkin Purée: Rich in beta-carotene, fiber, and vitamin C, pumpkin helps stabilize blood sugar while supporting gut and immune health. Its natural sweetness means you need less added sugar overall.
- Coconut Milk: Full-fat coconut milk provides healthy fats that keep you full longer and help slow glucose absorption—key for balanced hormones and steady energy.
- Coconut Sugar or Maple Syrup: Unlike refined white sugar, these natural sweeteners contain trace minerals and have a lower glycemic index, meaning they cause a slower, steadier rise in blood sugar.
- Warming Spices (Cinnamon, Ginger, Nutmeg, Cloves): Not only do they bring cozy fall flavor, but these spices are also known to support digestion, improve insulin sensitivity, and reduce inflammation.
The result? A treat that tastes indulgent but feels balanced—perfect for when you want dessert without the energy dip.
🧁 Dairy-Free Coconut Whipped Cream for the Win
The homemade coconut whipped cream is the ultimate finishing touch—airy, lightly sweetened, and packed with nourishing fats that promote hormone health. It’s a dairy-free alternative that’s gut-friendly, anti-inflammatory, and easier to digest than heavy cream.
Tip: Chill a can of full-fat coconut milk overnight for the best fluffy texture when whipping!
💛 Why You’ll Love These Mini Pies
- Crustless = easier digestion and less stress on the gut
- Naturally gluten- and dairy-free
- Portion-controlled for steady blood sugar
- Ready in 35 minutes—no rolling pin or crust required
- Perfect for make-ahead desserts or holiday gatherings
These mini pumpkin pies are proof that you can indulge in fall desserts and support your body at the same time.
🌿 A Healthier Way to Savor the Season
Whether you’re enjoying them after dinner or sharing them at a fall gathering, these crustless mini pumpkin piesremind us that healthy eating doesn’t mean restriction—it means alignment. By choosing ingredients that support your body’s natural rhythms, you’re creating calm from the inside out.
If you love this recipe, don’t miss what’s coming next! Every week in October, I’m releasing a new pumpkin-inspired recipe that nourishes your hormones, balances cortisol, and keeps blood sugar steady.
✨ Ready to Heal Your Stress from the Inside Out?
Join my Heal Your Stress Recipe Membership, where you’ll get 10 exclusive recipes each month that help you cook simple, gut-friendly meals your body (and taste buds) will love.
Gluten-Free Crustless Mini Pumpkin Pies with Coconut Whipped Cream
Equipment
- mixing bowl
- whisk
- measuring cups and spoons
- silicone muffin liners (recommended) or muffin tin
- mixer stand or handheld
Ingredients
Pumpkin Pie Filling:
- 1 cup pumpkin puree
- 1/3 cup coconut sugar
- 1 cup full-fat coconut milk
- 2 large eggs
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp nutmeg
- 1/4 tsp cloves optional
- Pinch of salt
Dairy-Free Whipped Coconut Cream (Topping):
- 1 can full-fat coconut milk or coconut cream chilled overnight
- 2 –3 tbsp coconut sugar or maple syrup
- 1 tsp vanilla extract
Instructions
Pies:
- Preheat oven to 350°F. Grease a 12-cup muffin tin or use silicone liners.
- In a large bowl, whisk together pumpkin puree, coconut sugar, and coconut milk until smooth. Add eggs, vanilla, and spices. Whisk again.
- Pour mixture into muffin cups, filling about 3/4 full.
- Bake for 20–25 minutes, or until centers are set and a toothpick comes out clean.
- Cool in tin for 10 minutes, then transfer to a wire rack to cool fully.
Whipped Coconut Cream:
- Scoop the solid cream from the top of the chilled can into a bowl.
- Whip with a hand mixer for 2–3 minutes until fluffy.
- Add coconut sugar and vanilla, whip 1 minute more.
- Top each mini pie with a dollop just before serving.
