PROTEIN Pumpkin Pie Recipe (Low Fat)

Protein Pumpkin Pie Recipe
Written by The Protein Chef

If you like pumpkin even just a little bit then you’re going to LOVE my low fat, high protein pumpkin pie recipe. Not only is it just healthy but it’s absolutely delicious as well!

Here is the recipe:

  • 2 Large Whole Eggs
  • 15oz (425g) Can Pure Pumpkin
  • 1/2 Cup Sweetener
  • 1/4 Cup (2oz) Sugar Free Vanilla Coconut Milk (or Vanilla Almond Milk)
  • 1/4 Teaspoon Ground Ginger
  • 1/4 Teaspoon Ground Nutmeg
  • 1/8 Teaspoon Ground Cloves
  • 1 1/2 Teaspoons Ground Cinnamon
  • 1/4 Cup (58g) Fat Free Cottage Cheese
  • 1/2 Teaspoon Vanilla Extract
  • 2 Scoops (60g) Vanilla Protein Powder

Calories in the WHOLE recipe without the Graham Cracker Crust and Bacon Bits:

  • Calories: 557
  • Fat: 13g
  • Saturated Fat: 4g
  • Sodium: 900mg
  • Carbs: 36g
  • Fiber: 18g
  • Sugar: 17g
  • Protein: 74g

Calories in the WHOLE recipe with the Graham Cracker Crust and without the Bacon Bits:

  • Calories: 1321
  • Fat: 41g
  • Saturated Fat: 12g
  • Sodium: 1350mg
  • Carbs: 156g
  • Fiber: 22g
  • Sugar: 65g
  • Protein: 82g

Calories per slice (8 slices):

  • Calories: 165.125
  • Fat: 5.125g
  • Carbs: 19.5g
  • Protein: 10.25g

Combine all of the ingredients into either a large bowl or food processor. Mix or process them together. Pour your mix into either a oven-safe pie dish sprayed with non-stick cooking spray or Premade Graham Cracker Crust. Bake on 350°F/176°C for 30:00. Reduce your temperature to 300°F/148°C and bake for an additional 15:00-20:00 (to check if the pie is done insert a knife or toothpick into the center, if it comes out clean then your pie is done), Devour!


  • Top the pie with cool whip, whip cream, nuts, bacon bits like I did, etc!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • This looks fantastic! The crust probably serves to soak up a bit of the liquid, but do you think I can get away w/o the crust? It adds quite a bit to the total calories/carbs.

  • We’ve been super into pumpkin stuff lately, and as usual, your recipe did not disappoint. We stayed crustless and it was absolutely delicious! Big fan of your work, keep it up!

  • Hello! I’ve just discovered your website and I’m looking forwards to trying your recipes 🙂 just tried your protein chocolate chip cookies yesterday and loved them 🙂 (mine just turned out kind of dry, any suggestions to fix that?) & I was wondering if you’ve tried subbing plain greek yogurt for the cottage cheese and how that worked out for you if you did? No one in my households a fan of the stuff and I’d hate to waste most of the container.

    Thanks for all the great posts! 🙂

    • Greek yogurt works great too. The dryness could be from your oven not being calibrated correctly (too high heat) so you could try cooking on a lower temp or just less time in the oven. Another option is you could throw in another egg!

  • I have been on a 3-years-long quest looking for a healthier, high protein pumpkin pie. I made this four days ago, and I’ve already made two more since then. This is a WINNER, and my new staple – the pumpkin pie quest is over. Side note – I’ve made all 3 without the crust and they’ve turned out great.

  • I just made this with cinnamon swirl protein from Slap Nutrition, and i gotta say…WOW this blew my mind. I LOVE pumpkin, especially in pie so I was a little skeptical as to how this would taste. It definitely lived up to my expectations. I didn’t use the individual spices though went straight for Pumpkin Pie Spice. Thanks for this awesome recipe!

  • Hi, I use unflavored whey protein powder. Does this recipe assume a vanilla powder that is sweetened? Should I add more vanilla or sweetener? Would you suggest stevia or xylitol as an alternative sweetener? And I can use greek yogurt as an equal exchange for the cottage cheese? Thanks!

    • I would definitely add in some extra vanilla extract. Stevia is a great option and you don’t need much! Most of the time you can sub Greek yogurt for cottage cheese but results may vary depending on the brand! 🙂

  • I’m new to this site, but I see a few recipes I want to try. Do you think I can substitute the cottage cheese with applesauce?

  • Made this today in celebration of thanksgiving. For protein I used a scoop of vanilla and a scoop of cinnamon swirl, and stayed crustless. Amazing, will definitely be making this again in the near future. Thanks for helping me stay on track whilst still enjoying pumpkin pie-a must during thanksgiving 😀

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