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This healthy pumpkin custard recipe featured in the Natural Pregnancy Cookbook: Over 125 Nutritious Recipes for a Healthy Pregnancy, by The Foodie Physician, is so nourishing and delicious. You’ll love it even if you’re not pregnant!

This healthy pumpkin custard is packed with vitamin A and calcium. Top if off with whipped cream & pecans for an indulgent, yet nourishing dessert!

If you haven’t met, I’m delighted to introduce you to Dr. Sonali Ruder, aka The Foodie Physician.

Although I don’t hope to end up in the ER anytime soon, if I did end up there, I’d love to have  Sonali, an Emergency Medicine Physician, as my doc, because our nutrition and healthy lifestyle philosophies totally mesh. Here’s a great quote from her blog…

I want to use my medical and culinary backgrounds to help you create meals that are nutritious and full of flavor.  I also enjoy the occasional splurge- after all I am a foodie and believe that eating is one of life’s greatest pleasures.  So I believe in the philosophy of eating in moderation and maintaining an active lifestyle.  I enjoy discussing the health benefits of foods and encourage people to know what they’re eating so that they can make smart food choices all day long.

So when Sonali asked me if I would like to review her new Natural Pregnancy Cookbook, of course I said, yes!

Natural Pregnancy Cookbook by Dr. Sonali Ruder, aka The Foodie Physician
Disclaimer: I received a free copy of the Natural Pregnancy Cookbook. I was not compensated to write this review. As always, all thoughts and opinions are 100% my own.

Here are a few of my favorite natural pregnancy tips from the Natural Pregnancy Cookbook

  1. Think about eating twice as smart, not twice as much. If you are at a normal weight pre-pregnancy, this equates to ~300 additional calories per day.
  2. What’s more important than the numbers is what you choose to eat. So focus on choosing whole foods over processed and refined foods. Of course this is good advice for all of us! 🙂
  3. Add these pregnancy all-star foods to your diet, as they are packed with important nutrients to nourish you and your baby: Salmon {preferably Wild Alaskan}, lentils, Greek yogurt, eggs, berries, nuts, broccoli, orange juice, flax/chia seeds, and more!
  4. Avoid these foods during pregnancy: High mercury seafood{i.e. swordfish, shark, king mackerel, and tilefish}; raw, undercooked or contaminated seafood, meat, poultry, and eggs; unpasteurized foods, unwashed fruits and vegetables; and alcohol.
  5. Plan your meals and stock your kitchen well {you will find a very thorough “Essential Foods” Pantry list in the book} so you can prepare all the delicious meals in the Natural Pregnancy Cookbook!

If you’re pregnant, planning a pregnancy, know someone who is pregnant, or even if you simply crave healthy, easy, and delicious whole food based recipes, I highly recommend the Natural Pregnancy Cookbook!

This healthy pumpkin custard is packed with vitamin A and calcium. Top if off with whipped cream & pecans for an indulgent, yet nourishing dessert!

After reading the book, I wished I had this fabulous resource for healthy recipes and natural pregnancy tips when I was pregnant with my own kiddos. This leads me to a disclaimer, and a fun story to share with you…

Disclaimer–> No, mom {if you’re reading this} I’m not pregnant.

Several years ago, when Sisi and Big Tex were about 8 and 6, Mr. Spicy and I gave his mom a pair of pretty metal lanterns for Christmas. Because they were large, and rather awkward to wrap, we kept one in our garage, and put a bow on the other one. Then we presented it to my mother-in-law along with a note I had written. “Merry Christmas! And, one more to come!”

After that, while I ventured to the garage to bring up the other lantern, both my mom, and my mother-in-law started conjuring up visions of a new grandchild in their futures. When I returned with the lantern, they asked in unison, “Do you have something to tell us? Are you pregnant? Is there one more baby on the way???”

My response: “Um, nope. No baby. Just another lantern.” LOL!

And, in case you were thinking the grandmas might have been excited for another grandchild, they actually thought Mr, Spicy and I were completely and utterly insane, as we are both only children, and, who in their right frame of mind would ever have two children, let alone three?!!

End of story. Let’s eat some healthy pumpkin custard!

This healthy pumpkin custard is packed with vitamin A and calcium. Top if off with whipped cream & pecans for an indulgent, yet nourishing dessert!

Healthy Pumpkin Custard Nutrition Notes…

  • Naturally gluten-free, this healthy pumpkin custard is rich in Vitamins A, C, and K, and calcium.
  • Delicious enough to eat for dessert {with a dollop of whipped cream if you wish!}. It’s also healthy enough to eat for breakfast, especially with pecans on top, and perhaps some Greek yogurt on the side.
  • This healthy pumpkin custard is also vegetarian, grain-free, wheat free, soy free. And, it easily made low FODMAP with lactose-free milk, and cane sugar in place of the coconut sugar.
Healthy pumpkin custard in a glass dish with pecans and whipped cream on top.

Healthy Pumpkin Custard

This healthy pumpkin custard, which is just like pumpkin pie minus the crust, is sure to be a hit! You’ll get plenty of nutrients with this dish including protein, Vitamin A, Vitamin C, Vitamin K, and calcium. Top it off with a little whipped creams and pecans for an indulgent, yet nourishing dessert.
4.64 from 11 votes
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Prep Time: 8 minutes
Cook Time: 50 minutes
Total Time: 58 minutes
Servings: 4 sevings


  • 3/4 cup canned pumpkin puree
  • 2 large eggs
  • 1 1/2 cups whole milk
  • 1 teaspoon vanilla extract
  • 1/2 cup coconut palm sugar
  • 2 teaspoons cornstarch
  • 1/2 teaspoon cinnamon plus extra for garnish
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon sea salt
  • Optional toppings: whipped cream, chopped pecans


  • Preheat ove to 350 degrees F. In a large bowl, whisk together the pumpkin, eggs, milk, and vanilla. In another bowl, stir together the coconut sugar, cornstarch, spices, and sea salt. Sift sugar mixture into the pumpkin mixture. Stir the batter with a whisk until well combined and pour into four 3/4-cup custard cups. Place cups in a 9 x 11-inch baking pan and add enough warm water to come halfway up the sides of the cups.
  • Bake in the oven for 50 minutes, or until it sets and is lightly browned. transfer cups to a wire rack to cool. Top with a little whipped cream and sprinkle with cinnamon.


Low FODMAP Option: Make with lactose free milk and cane sugar.
Recipe Tip: Dr. Ruder notes that the key to this recipe is to sift the sugar mixture before adding it to the other ingredients to ensure a silky smooth texture. I did not do this, and the recipe still turned out delicious.


Serving: 1custard cup | Calories: 175kcal | Carbohydrates: 26g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 90mg | Sodium: 257mg | Potassium: 245mg | Fiber: 1g | Sugar: 19g | Vitamin A: 7415IU | Vitamin C: 1.9mg | Calcium: 128mg | Iron: 1mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dessert
Cuisine American, Gluten Free, Grain Free, Low FODMAP Option, Vegetarian
Keyword canned pumpkin recipes, pumpkin recipes, pumpkin recipes dessert
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  1. la fitness says:

    Excellent post. I definitely love this website.
    Continue the good work!

  2. Jessica @ Nutritioulicious says:

    Love your story! Had the same disclaimer in my review of Sonali’s book lest my parents and in-laws think I’m having another baby! Love the quote you took from Sonali’s blog about what she hopes to achieve – I certainly think she does a great job and love her recipes!

  3. Ann Dunaway Teh says:

    Love the story! And pumpkin + custard = yum!! Looks like a great book too – glad to know about it (not for me but for friends and clients). 🙂

  4. Viviane Bauquet Farre says:

    Sounds and looks DELICIOUS, EA! And if it helps with a healthy pregnancy, all the better — though I don’t believe I’ll be needing that specific benefit 🙂

  5. kellie@foodtoglow says:

    Your story made me smile. Just yesterday I said to my husband “I hope we have another one around in about eight years or so,” and then I followed it by saying, “I meant another baby in the family. A grandchild this time.” And without a beat he said, “I knew what you meant. The other would have been more than a miracle.” I didn’t know whether to be insulted or not (I am nearly 52). Anyway, although Sonali’s book is not for me, clearly it is a great book to give to someone in the applicable stage of life, combining medical and family expertise with nutritional nous. ;-). This recipe looks superb.

  6. Katie | Healthy Seasonal Recipes says:

    I love the story about the second lantern. I am sure you were pretty surprised when you came back in with it. Ha ha! These custards are totally yummy looking!

  7. Lauren Harris-Pincus says:

    This sounds AMAZING! No pumpkin fatigue for me- YUM!

  8. Love her recipes. I’ve been playing around with her book in my kitchen and have had great success….but haven’t gotten to this one yet. Now I will!

  9. Sonali- The Foodie Physician says:

    Haha, love the story about the lanterns! This blog tour has actually been sparking a lot of pregnancy rumors! I’m so happy that you enjoyed the book and think that it would be a valuable resource for expectant moms. It looks like the pumpkin custard turned out great and I’m in love with your photos- absolutely beautiful!

    1. The Spicy RD says:

      Thank YOU so much Sonali for sending me a copy of your fabulous cookbook to review, and for helping to spread the work that healthy IS delicious!!

  10. Kaylin@EnticingHealthyEating says:

    Mmm, this sounds so creamy and delicious. I like the use of coconut sugar. Do you prefer that sugar over all others?

    1. The Spicy RD says:

      Hi Kaylin! So glad you like the recipe-it really is delicious 🙂 I do use coconut sugar sometimes, although I haven’t found much convincing evidence that it is “healthier” than other sweeteners. My take on sweeteners, is to use a variety of natural ones, such as maple syrup, honey, unrefined cane sugar, and, sometimes coconut sugar-but with any of these I like to cut back on the amount of sweetener a recipe usually calls for-it’s amazing how you really can retrain your tastebuds by cutting back. I hope you enjoy the pumpkin custard as much as I do!