This creamy, high-protein pumpkin pie is a crustless dessert made with pumpkin purée, Greek yogurt, eggs, and warm pumpkin spices. It has the flavor of traditional pumpkin pie with a soft, custard-like texture, fewer carbohydrates than a pastry-crust pie, and plenty of protein.
Recipe at a glance
Preparation
10 minutes
Baking
40–50 min
Yield
4 servings
Protein
About 12–14 g
Per serving, without topping
Important nutrition note: The image advertises “33g protein,” but the visible ingredients alone do not establish that amount per serving. With the recipe below, the entire pie may contain roughly 45–55 g protein, depending on the yogurt and egg sizes. That works out to approximately 11–14 g per serving when divided into four portions. To get 33 g per serving, you would need a different ingredient ratio or a suitable high-protein addition.
Ingredients
9 Canned Pumpkin Brands, Ranked
Chobani vs Fage: Greek yogurt showdown – FoodReveal – FoodReveal
Two eggs in glass bowl
Ingredient checklist
0 of 9
Pumpkin purée — 1½ cups (about 365 g)
Use 100% pure pumpkin, not pumpkin pie filling.
Plain Greek yogurt — 1 cup (about 245 g)
Nonfat or 2% works well; higher-protein yogurt boosts protein.
Large eggs — 2
Bind the custard and give the pie structure.
Sweetener — ¼ cup sugar or equivalent
Adjust to taste; use a calorie-free sweetener if desired.
Vanilla extract — 1 tsp
Adds a warm dessert flavor.
Ground cinnamon — 1 tsp
The main pumpkin-pie spice.
Ground ginger — ½ tsp
Optional, for warmth.
Ground nutmeg — ¼ tsp
Optional, for a classic pie flavor.
Salt — ⅛ tsp
Balances the sweetness.
Step-by-step instructions
Preparing Pumpkin Pie for the Holidays in Domestic Kitchen
Step 1: Preheat the oven
Preheat to 350°F (175°C). Lightly grease an approximately 8-inch round baking dish or a similar-sized oven-safe dish.
【高たんぱく・低脂質スイーツ】ギリシャヨーグルトで濃厚リッチに♡「かぼちゃチーズケーキ」作ってみた！ – エキサイトニュース
Step 2: Mix the wet ingredients
Whisk the pumpkin purée, Greek yogurt, and eggs until smooth. Add the sweetener, vanilla, cinnamon, ginger, nutmeg, and salt. Mix thoroughly without whipping in too much air.
Pie crust filled with mixture ready for baking pumpkin pie
Step 3: Fill the baking dish
Pour the mixture into the prepared dish and gently tap it on the counter to release large air bubbles. Smooth the top.
Crustless Pumpkin Pie – Super Creamy with Keto Option
Step 4: Bake
Bake for approximately 40–50 minutes. The edges should be set, and the center should have a slight wobble rather than look liquid. If using a deeper dish, it may need longer.
Crustless Pumpkin Pie — Jan Buhrman
Step 5: Cool and chill
Let it cool for about 30–45 minutes, then refrigerate for at least 2 hours. Chilling helps the custard firm up and improves the flavor.
Nutrition information
The following figures are estimates for the whole recipe using plain nonfat Greek yogurt, two large eggs, unsweetened pumpkin purée, and ¼ cup regular sugar. Actual nutrition depends on the product labels and sweetener used.
Estimated nutrition · entire pie
Calories
390–430
Protein
37–42 g
Carbohydrates
45–55 g
Fat
9–12 g
Fiber
6–8 g
Total sugars
30–38 g
Per serving if divided into 4 equal portions
98–108
Calories
9–11 g
Protein
1.5–2 g
Fiber
Vitamins and minerals
Vitamin A: Pumpkin provides substantial beta-carotene, which the body can convert into vitamin A.
Calcium: Greek yogurt contributes calcium for bone health.
Vitamin B12: Eggs and yogurt provide some vitamin B12.
Choline: Eggs contribute choline, which supports normal brain and nervous system function.
Potassium: Pumpkin and yogurt contribute potassium.
Fiber: Pumpkin supplies fiber that supports normal digestion.
Allergens and dietary suitability
Dietary consideration
Suitable?
Vegetarian
Yes
Gluten-free
Yes, if all ingredients are gluten-free
No added oil
Yes, if the dish is prepared without oil
No crust
Yes
Dairy-free
No, unless yogurt is replaced with a suitable alternative
Egg-free
No, unless a tested egg substitute is used
Low-carb or keto
Not as written; pumpkin and sweetener contribute carbohydrates
How to increase the protein
If you want a higher-protein version, try these adjustments:
Use a high-protein, plain Greek yogurt or strained yogurt, checking the label for protein per 100 g.
Replace some of the sweetener with a calorie-free alternative if you want to reduce calories.
For an additional boost, mix in a small amount of unflavored whey or casein protein powder, adding a little milk if the mixture becomes too thick. The texture may change, so test a small batch first.
Remember: The pictured “33g protein” claim may refer to the whole recipe rather than one serving. It should not be assumed to mean 33 g per slice without a serving size and ingredient nutrition calculation.
Frequently asked questions
1. Why is my pumpkin pie watery?
Pumpkin purée and yogurt contain water. Use thick Greek yogurt, avoid pumpkin pie filling, and bake until the center is nearly set. Chilling the pie also helps it firm up.
2. Can I use regular yogurt instead of Greek yogurt?
Yes, but regular yogurt is thinner and usually contains less protein. Strained yogurt is preferable for a creamy, firm result.
3. Can I make it without sugar?
Yes. Use a granulated sweetener suitable for baking, adjusting the quantity according to its sweetness. Pumpkin itself contains naturally occurring sugars.
4. How do I know when it is done?
The edges should look set, with only a small wobble in the center. For an egg-based custard, the center should reach 160°F (71°C) for food safety. Avoid overbaking, which can make the texture rubbery.
5. Can I make it in an air fryer?
Yes, if your dish fits and is rated for the appliance. Start at 320–325°F (160°C) and check after about 20–25 minutes. Timing depends on dish depth and the air fryer.
6. How long does it last in the refrigerator?
Store it covered in the refrigerator and eat within 3–4 days. Do not leave it at room temperature for more than 2 hours.
7. Can I freeze it?
Yes. Freeze individual portions in airtight containers for up to about 2 months for best quality. Thaw in the refrigerator; the texture may become slightly less smooth.
8. What is the best topping?
Try a spoonful of plain Greek yogurt, lightly sweetened whipped cream, or a sprinkle of cinnamon. Add toppings separately so you can account for their calories and protein.
9. Can I eat it for breakfast?
Yes. It can be part of breakfast alongside fruit, oats, or nuts. Consider the serving’s protein, carbohydrates, and calories in the context of your overall needs.
10. Is it suitable for weight loss?
It can fit into a weight-management plan. Portion size, sweetener choice, toppings, and total daily food intake matter more than any single dessert.
Customize your recipe
Number of servings
2
4
6
8
Sweetener
Regular sugar
Calorie-free baking sweetener
No added sweetener
Greek yogurt
Nonfat
2% fat
High-protein Greek yogurt
Topping
No topping
Extra Greek yogurt
Whipped cream
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.
- Easy Crockpot Creamy Garlic Parmesan Chicken - October 18, 2026
- Turmeric Carrot Lentil Stew - October 18, 2026
- 33g Protein Creamy Crustless Pumpkin Pie - October 18, 2026
