Healthy Pumpkin Pie Tarts with Coconut Whipped Cream

/

These Healthy Pumpkin Pie Tarts are a fun, lighter take on classic pumpkin pie. Made with a naturally sweetened almond-cashew crust, creamy pumpkin filling, and fluffy coconut whipped cream, they’re perfect for fall gatherings, Thanksgiving, or whenever you’re craving something pumpkin-y.

They’re also individually portioned, which makes them a nice alternative to baking an entire pie.

Why You'll Love These Pumpkin Pie Tarts

  • Made with wholesome ingredients

  • Naturally sweetened with maple syrup

  • No refined sugar

  • Gluten-free

  • Individual serving size

  • Creamy, spiced pumpkin filling

  • Topped with coconut whipped cream

 
 

Easy Recipe Swaps

No arrowroot powder?
Use tapioca flour instead.

Want to make your own pumpkin pie spice?
Combine 1/4 cup ground cinnamon, 4 tsp ground nutmeg, 4 tsp ground ginger, and 1 tbsp ground allspice. Store in an airtight container.

Prefer pumpkin pie squares?
Press the crust mixture evenly into a parchment-lined rectangular baking dish. Spread the pumpkin filling over the crust and bake for 45 minutes. Cool and/or refrigerate for 6+ hours, then slice into squares and top with coconut whipped cream.

Ingredients

Makes: 12 tarts
Prep + cook time: About 1 hour 30 minutes

For the crust:

  • 1 cup almonds

  • 1 cup cashews

  • 1 egg

  • 1/4 cup melted coconut oil, divided

  • 1/3 cup maple syrup, divided

  • 1 tsp vanilla extract

  • 1 tsp cinnamon

  • 1/2 tsp sea salt

For the pumpkin filling:

  • 2 1/4 cups pureed pumpkin

  • 1/3 cup unsweetened almond milk

  • 2 1/2 tbsp arrowroot powder

  • 2 tsp pumpkin pie spice

For the coconut whipped cream:

  • 1 1/2 cups full-fat canned coconut milk, refrigerated overnight

How to Make Pumpkin Pie Tarts

  1. Add the almonds and cashews to a food processor and pulse until finely chopped. Add the egg, 3/4 of the melted coconut oil, 1/5 of the maple syrup, vanilla, cinnamon, and half of the sea salt. Process until a crumbly dough forms.

  2. Preheat the oven to 350°F (177°C) and line a muffin tray with parchment cups.

  3. Place the dough between two sheets of parchment paper and gently roll it to about 2–3 mm thick.

  4. Use a 3.5-inch cookie cutter to cut out circles. Carefully press each piece into a parchment cup, forming the crust. Repeat with the remaining dough.

  5. In a bowl, combine the pumpkin, remaining maple syrup, almond milk, remaining melted coconut oil, arrowroot powder, pumpkin pie spice, and remaining sea salt.

  6. Spoon the pumpkin mixture into each crust.

  7. Bake for 45 minutes. Remove from the muffin tray and allow the tarts to cool. For a firmer filling, refrigerate for at least 6 hours or overnight.

  8. While the tarts cool, make the coconut whipped cream. After refrigerating the coconut milk overnight, scoop the thick coconut cream from the top of the can into a mixing bowl.

  9. Using a hand mixer, whip the coconut cream for 5–10 minutes, or until fluffy. Refrigerate until ready to serve.

  10. Top each pumpkin tart with a dollop of coconut whipped cream and enjoy!

Nutrition

Per serving: 281 calories | 6g protein | 18g carbohydrates | 22g fat

THE MIND + BODY LAB - SAY HELLO TO A NEW WAY TO APPROACH YOUR WELLNESS

A way of learning how food, mindset, habits, lifestyle, and your body's own signals interact — so you can make choices that work for you.

Includes:

  • Nutrition Pathways (Mediterranean, High Protein, GLP-1 & More - recipes, meal plans & action steps)

  • Discovery - tools & educations to learn and experiment with. Enjoy topics from mindset (identity, self-talk, limiting beliefs, perfectionism), self-care, habits and motivation to nutrition and eating behaviors.

  • The Body Insight Method - Learn how to tune into your body & lifestyle to create a wellness plan that works for you. 

  • What’s New (interactive) - A space for our coaches to post weekly topics, reflective thoughts, monthly challenges and more. This is also a place for interaction. You can comment and ask questions to learn more!

  • My Lab (intuitive + interactive) - Your personal space to practice what you’re learning. Check in, reflect and notice what you’re learning and what’s working (or what isn’t). Let the lab provide helpful tips and pattern recognition to support your wellness & mindset goals.

Get The Mind + Body Lab Today!