Servings: 6
Prep: 10–15 minutes
Bake: 40–55 minutes
Chill: at least 2 hours
Total: about 3 hours
Difficulty: Easy
Ingredients
Pumpkin filling
1½ cups (about 360 g) pure pumpkin purée
Use 100% pumpkin, NOT pumpkin pie filling.
1 cup (240 g) plain nonfat Greek yogurt
2 large eggs
1 scoop (about 30 g) vanilla protein powder
2–3 tbsp monk-fruit/erythritol/allulose sweetener, to taste
1 tsp vanilla extract
2 tsp pumpkin-pie spice
1 tsp ground cinnamon
¼ tsp ground ginger — optional
Pinch of ground cloves — optional
Pinch of salt
Optional for a firmer pie
1–2 tbsp cornstarch, especially if your protein powder doesn’t absorb much liquid.
Topping
Greek yogurt or light whipped topping
Cinnamon
Optional: chopped pecans/walnuts
The core combination of pumpkin, Greek yogurt, eggs and vanilla protein powder is consistent with versions of this recipe currently published online.
S
sipthesoup.com
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Full Method
1. Prepare the oven
Preheat your oven to:
350°F / 175°C
Lightly spray an 8-inch pie dish or similar baking dish with nonstick spray.
2. Blend the wet ingredients
Add to a blender/food processor:
Pumpkin purée
Greek yogurt
Eggs
Vanilla extract
Sweetener
Blend until completely smooth.
You can also use a large bowl and whisk, but blending gives the smoothest, almost cheesecake-like texture.
3. Add protein and spices
Add:
Protein powder
Pumpkin-pie spice
Cinnamon
Ginger
Cloves
Salt
Blend another 20–30 seconds, just until everything is incorporated.
Don’t overblend unnecessarily, because you don’t want to incorporate lots of air.
4. Check the consistency
The mixture should be thick but pourable, similar to a custard.
If it seems extremely thick because your protein powder absorbs a lot of liquid, add 1–2 tbsp milk or unsweetened almond milk.
If you want a firmer, more sliceable pie, mix in 1–2 tbsp cornstarch.
5. Pour
Pour the mixture into your prepared pie dish.
Tap the dish gently against the counter a couple of times to remove large air bubbles.
6. Bake
Bake at 350°F / 175°C for approximately 40–50 minutes.
Start checking around 40 minutes.
The edges should be set while the center still has a slight jiggle.
Don’t wait until the center is completely hard in the oven. It continues setting as it cools.
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sipthesoup.com
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7. Cool
Remove from the oven and let it cool at room temperature for approximately 1 hour.
8. Refrigerate
Cover and refrigerate for at least 2 hours.
For the best texture, refrigerate it overnight.
The chilling step is particularly important because it changes the filling from soft custard into a creamy, sliceable pie.
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sipthesoup.com
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9. Serve
Top each slice with:
A spoonful of Greek yogurt or light whipped topping
Cinnamon can substantially reduce carbohydrates, but you should calculate the actual nutrition-style yogurt and plant-based protein powder. The protein amount and texture will
For a more dessert-like version, add a few chopped pecans.
Nutrition Information
This is where the “33g protein” claim needs some clarification.
Nutrition varies substantially according to the Greek yogurt, protein powder and sweetener you use. One published version reports approximately 33g protein per serving, while another version using 1 scoop of protein powder reports only around 16–17g per serving when divided into six portions.
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sipthesoup.com
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Approximate nutrition — 1/6 pie
Using nonfat Greek yogurt and a protein powder that provides about 24–25g protein per scoop:
Nutrient Approx. per slice
Calories 150–200 kcal
Protein ~25–33 g*
Carbohydrates ~10–15 g
Fiber ~2–4 g
Fat ~3–5 g
Sugar ~3–6 g
Sodium ~150–300 mg
*To genuinely reach ~33g protein per serving, you’ll generally need a high-protein powder and/or a higher-protein formulation. The number should be calculated from the nutrition label of your specific ingredients rather than assumed from the recipe title.
S
sipthesoup.com
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If you want EXACT 33g protein
For six servings, the entire pie needs approximately:
33 × 6 = 198g protein
Two eggs provide roughly 12–13g, and 1 cup nonfat Greek yogurt commonly provides roughly 20–25g. Pumpkin contributes a few grams.
So one scoop of ordinary protein powder usually isn’t enough to bring the entire pie to ~198g protein.
For a true 33g-per-slice version, use either:
2 scoops protein powder, or
a combination of high-protein Greek yogurt + protein powder.
A published 6-serving version using 2 scoops is specifically designed around the higher-protein target.
T
The American Indoor Plants Informer
Nut / Allergen Information
If by “nut info” you mean nuts and allergens:
The basic recipe is naturally:
Approximate nutrition — 1/6 pie
Nutrient Approx. per slice
Calories 150–200 kcal
Protein ~25–33 g*
Carbohydrates ~10–15 g
Fiber ~2–4 g
Fat ~3–5 g
Sugar ~3–6 g
Sodium ~150–300 mg
Two eggs provide roughly 12–13g, and 1 cup nonfat Greek yogurt commonly provides roughly 20–25g. Pumpkin contributes a few grams.
For a true 33g-per-slice version, use either:
2 scoops protein powder, or
a combination of high-protein Greek yogurt + protein powder.
A published 6-serving version using 2 scoops is specifically designed around the higher-protein target.
Nut-free if you use nut-free protein powder and toppings.
Vegetarian
Crustless
No wheat/flour is required.
Potential allergens
Eggs: Yes
Milk/dairy: Yes, from Greek yogurt and potentially whey protein
Whey: Check your protein powder
Soy: Possible depending on protein powder
Tree nuts: Only if using almond milk, almond-based protein powder, pecans, walnuts, etc.
If you have a nut allergy, use water or dairy milk instead of almond milk and check the protein powder’s allergen statement.
Easy Substitutions
Greek yogurt
You can substitute:
Skyr
Blended cottage cheese
Low-fat ricotta
Dairy-free Greek-style yogurt
Blended cottage cheese can make the filling particularly creamy.
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sipthesoup.com
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Protein powder
Best choices:
Protein powder
Vanilla whey
Vanilla whey/casein blend
Casein
Vanilla plant protein
Plant protein can make the pie slightly denser, so you may need a splash of milk.
T
The American Indoor Plants Informer
Sweetener
Use:
Monk fruit
Allulose
Erythritol
Regular sugar
Honey
Maple syrup
If using honey/maple syrup, calories and carbohydrates will increase.
Pumpkin
Use pure pumpkin purée.
Do not substitute canned pumpkin pie filling because it already contains sugar and spices.
FAQ
1. Does it actually taste like pumpkin pie?
Yes. Pumpkin, cinnamon, pumpkin-pie spice and vanilla give it the characteristic pumpkin-pie flavor. The texture is closer to a creamy pumpkin custard/cheesecake than traditional pie because there is no crust.
2. Why is my pie watery?
Common reasons:
It wasn’t baked long enough.
It wasn’t chilled long enough.
Your pumpkin purée contains more water.
Your Greek yogurt is relatively thin.
You added too much milk.
Bake until the edges are set and the center has only a gentle jiggle, then refrigerate thoroughly.
T
The American Indoor Plants Informer
3. Why did it crack?
Usually overbaking or excessive heat.
A small crack doesn’t affect the taste. Cover it with Greek yogurt/whipped topping and cinnamon.
2. Why is my pie watery?
4. Can I make it without protein powder?
Yes.
However, the protein content will drop considerably. One option is replacing some of the protein powder with additional Greek yogurt or cottage cheese, but it will no longer have the same protein numbers.
S
sipthesoup.com
5. Can I use cottage cheese?
Yes. Blend it completely smooth first.
This can produce a very creamy, cheesecake-like texture.
S
sipthesoup.com
6. Can I use vanilla Greek yogurt?
Yes.
If the yogurt is already sweetened, reduce the additional sweetener.
7. Can I make individual portions?
Yes. Divide the batter among ramekins and reduce the baking time. Begin checking around 20–25 minutes, depending on the size of the ramekins.
8. Can I eat it warm?
Yes, but it will be considerably softer.
For the classic creamy pie texture, chill it first.
9. How long does it last?
Keep covered in the refrigerator for approximately 4–5 days.
E
EASY KETO RECIPES
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10. Can I freeze it?
Yes. Cut into individual portions, wrap well and freeze.
Thaw overnight in the refrigerator. The texture may be slightly different after freezing.
11. Is it keto?
Not automatically. The answer depends on your pumpkin, sweetener, yogurt and protein powder. Using a zero/low-carb sweetener can substantially reduce carbohydrates, but you should calculate the actual nutrition from your products.
12. Can I make it dairy-free?
Yes. Use a dairy-free Greek-style yogurt and plant-based protein powder. The protein amount and texture will depend on the products used.
S
sipthesoup.com
My Recommended Version
For the best balance of creamy texture + genuinely high protein, I’d make it this way:
1½ cups pumpkin purée
1½ cups nonfat Greek yogurt
3 eggs
2 scoops vanilla protein powder
2–3 tbsp allulose/monk fruit
1 tsp vanilla
2 tsp pumpkin spice
1 tsp cinnamon
¼ tsp salt
Blend → pour into an 8–9 inch dish → bake at 350°F/175°C for ~45 minutes → cool → refrigerate at least 2 hours.
This is closer to the versions specifically formulated to reach the higher protein target.
4
4ufood
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Important: I would not put “33g protein” on the recipe unless you calculate it using the exact protein powder and yogurt you’re using. The online versions vary considerably, so the title’s 33g figure isn’t universal.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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