Spiced Pumpkin and Almond Flour Tart: One of the Best Healthy Thanksgiving Desserts
One dessert that does not require negotiating with six other dishes is a reasonable thing to want from Thanksgiving. This spiced pumpkin tart in an almond flour shell is exactly that. It is impressive enough to look like an effort, simple enough to make the day before without any loss of quality, and genuinely lighter in sugar and calories than the traditional pie it replaces. The flavour is unambiguously autumnal: warm spice, deep pumpkin richness, a crust that is simultaneously crumbly and satisfying. It serves eight comfortably and keeps in the fridge for three days, which means no scramble on the day itself.
Why this recipe works
Almond flour has a natural richness that allows the crust to taste buttery with very little actual butter. Pressed directly into a tart tin and pre-baked, it creates a firm, golden shell with a texture closer to shortbread than traditional pastry, which is a very good thing. The pumpkin filling uses coconut sugar and maple syrup rather than the large quantities of white and brown sugar found in many traditional recipes. Warm spices, properly measured and freshly ground where possible, carry the flavour through the reduced sugar without the filling tasting austere.
Getting it right
Use a fluted tart tin with a removable base. This makes unmoulding dramatically easier and produces the attractive edge that looks good on a Thanksgiving table. Press the crust up the sides as evenly as possible to ensure even baking around the perimeter.
Pour the filling into the pre-baked, still-warm crust. Pouring into a cold crust can cause it to contract slightly.
Common mistakes
Skipping the blind bake step produces a soggy base that does not hold up when the tart is sliced. Even ten minutes in the oven before the filling goes in makes a significant difference.
Adding too many different spices muddies the flavour. Cinnamon, ginger and a small amount of nutmeg is a sufficient combination. Restraint is right here.
Substitutions
Sweet potato puree replaces pumpkin for a denser, richer result. Cashew cream replaces dairy in the filling for a fully vegan version. A walnut and oat crust can replace the almond flour crust for those with nut allergies attending.
Serving suggestion
Make the day before and refrigerate overnight. Remove from the fridge thirty minutes before serving so the filling comes back to a soft, sliceable consistency. Top with a small amount of coconut whipped cream and a light dusting of cinnamon.
Ingredients
- 2 cups almond flour (blanched, fine-ground)
- 2 tbsp coconut oil (melted and cooled)
- 1 tbsp pure maple syrup (for the crust)
- 1 pinch fine sea salt (for the crust)
- 425 g pure pumpkin puree (one standard can, not pumpkin pie filling)
- 3 large eggs (at room temperature)
- 4 tbsp pure maple syrup (for the filling)
- 4 whole medjool dates (pitted and soaked in warm water for 10 minutes)
- 120 ml full-fat coconut milk (from a can, stirred well)
- 1.5 tsp ground cinnamon
- 1 tsp ground ginger (fresh grated works too)
- 0.5 tsp ground nutmeg (freshly grated if possible)
- 0.3 tsp ground cardamom
- 1 tsp vanilla extract (pure, not imitation)
- 1 pinch fine sea salt (for the filling)
Instructions
- 1
Preheat your oven to 175 degrees Celsius (350 degrees Fahrenheit). Lightly grease a 9-inch loose-bottomed tart tin with a small amount of coconut oil.
A loose-bottomed tin makes it much easier to remove the tart cleanly for serving.
- 2
In a medium bowl, combine the almond flour, melted coconut oil, 1 tablespoon of maple syrup and a pinch of salt. Mix well until the mixture resembles damp sand and holds together when pressed between your fingers.
If the mixture feels too dry, add half a teaspoon of cold water and mix again.
- 3
Press the crust mixture evenly into the base and up the sides of the prepared tart tin. Use the base of a flat measuring cup or glass to smooth it out evenly.
Aim for an even thickness of around 5mm throughout to ensure it bakes uniformly.
- 4
Place the crust in the preheated oven and bake for 10 to 12 minutes, until it is lightly golden at the edges. Remove from the oven and allow it to cool for 10 minutes before adding the filling.
Do not overbake the crust at this stage as it will continue to cook once the filling is added.
- 5
While the crust is cooling, drain the soaked medjool dates and add them to a blender along with the pumpkin puree, eggs, 4 tablespoons of maple syrup, coconut milk, cinnamon, ginger, nutmeg, cardamom, vanilla extract and a pinch of salt.
Soaking the dates makes them blend completely smooth, preventing any lumpy texture in the filling.
- 6
Blend the filling ingredients on high speed for about 60 seconds until the mixture is completely smooth, creamy and uniform in colour. Stop and scrape down the sides halfway through.
Taste the filling at this point and adjust spices to your liking before baking.
- 7
Pour the blended filling carefully into the pre-baked crust, smoothing the top with a spatula. Return the tart to the oven and bake for 35 to 38 minutes, until the edges are set and the centre has just a slight wobble.
Cover the edges loosely with foil after 20 minutes if the crust is browning too quickly.
- 8
Remove the tart from the oven and allow it to cool completely at room temperature for at least 30 minutes. Then transfer it to the fridge to chill for at least one hour before slicing and serving.
The filling continues to set as it cools, so chilling is important for clean, firm slices.
Nutrition per serving
215kcal
Calories
7g
Protein
18g
Carbs
14g
Fat
4g
Fibre
9g
Sugar
95mg
Sodium
Pro Tips
- ✓
Use pumpkin puree that lists only pumpkin in the ingredients. Pumpkin pie filling is pre-sweetened and spiced and will make this recipe too sweet.
- ✓
Room temperature eggs blend more smoothly into the custard filling than cold eggs.
- ✓
For the cleanest slices, run a sharp knife under hot water and wipe it dry between each cut.
- ✓
If your almond flour crust starts to puff up slightly during blind baking, gently press it back down with a spoon before adding the filling.
- ✓
This tart tastes even better the next day once the spices have had time to meld, making it a great make-ahead option for Thanksgiving.
Frequently Asked Questions
Variations
- •
Sweet Potato Version
Swap the pumpkin puree for an equal amount of roasted and pureed sweet potato. Roast two medium sweet potatoes at 200 degrees Celsius until completely tender, scoop out the flesh and blend until smooth before using. The result is slightly sweeter and earthier than the pumpkin version.
- •
Chocolate Swirl Pumpkin Tart
Melt 2 tablespoons of dairy-free dark chocolate chips with 1 teaspoon of coconut oil. Pour the pumpkin filling into the crust, then drizzle the chocolate over the top and use a skewer to swirl it gently before baking.
- •
Mini Tart Version
Divide the crust and filling mixture across a 12-hole muffin tin lined with strips of baking paper for easy removal. Reduce the baking time to 20 to 22 minutes. These individual tarts are great for a buffet-style Thanksgiving spread.
Substitutions
- •Almond flour → Sunflower seed flour (Use at a 1:1 ratio for a nut-free version. The crust will have a slightly greener tinge due to the seeds but the flavour is mild.)
- •Coconut oil → Melted ghee (Ghee works well in the crust but will make the recipe no longer dairy-free. Use the same quantity.)
- •Medjool dates → Soft dried figs (Dried figs add a slightly more complex, jammy sweetness. Remove the tough stems and soak them for 15 minutes before blending.)
- •Full-fat coconut milk → Unsweetened oat cream (Oat cream is a good neutral-flavoured alternative that keeps the recipe dairy-free. The filling will be very slightly less rich.)
- •Maple syrup → Raw honey (Honey works at the same quantity but will make the recipe no longer vegan. It adds a floral sweetness that pairs nicely with the spices.)
🧊 Storage
Store the tart covered in the fridge for up to 4 days. Keep it in the tart tin with plastic wrap pressed lightly over the surface, or transfer individual slices to an airtight container. This tart can also be frozen for up to 6 weeks. Slice it before freezing and wrap each piece individually in cling film before placing in a freezer bag. Thaw overnight in the fridge.
📅 Make Ahead
This tart is an ideal make-ahead healthy Thanksgiving dessert. Bake it the day before your gathering and store it in the fridge. The spices develop beautifully overnight. The crust can also be made and blind-baked up to 2 days in advance. Once baked and cooled, wrap the crust tightly in the tin and leave at room temperature until you are ready to add the filling.
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