This Pumpkin Custard is a light and healthy dessert, snack, or even a nourishing breakfast, especially served with nuts on top!
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4.67 from 3 votes

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.
Prep Time8 mins
Cook Time50 mins
Total Time58 mins
Course: Dessert
Cuisine: American, Gluten Free, Grain Free, Low FODMAP Option, Vegetarian
Keyword: canned pumpkin recipes, pumpkin recipes, pumpkin recipes dessert
Servings: 4 sevings
Calories: 175kcal
Author: EA Stewart, RD | Registered Dietitian Nutritionist


  • 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