Healthy Vegan Pumpkin Pie (Silken Tofu, Less Sugar)

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Pumpkin pie without eggs or milk? Absolutely. This healthy vegan pumpkin pie uses blended silken tofu to make a smooth, custardy filling that slices cleanly, sweetened with maple syrup and warmed with classic pumpkin pie spice. It sits on an easy press-in almond-oat crust, so there’s no rolling and no butter. It’s the same idea as our popular Cottage Cheese Pumpkin Pie, made completely plant-based.

🌱 Why It’s a Healthier Pumpkin Pie

• Less sugar: About 12 g of sugar per slice compared with 20–25 g in a classic pumpkin pie.
• Plant protein: Silken tofu replaces eggs and evaporated milk and adds about 6 g of protein per slice.
• No butter crust: Almond flour, oats and coconut oil make a whole-food crust in minutes.
• Fiber and vitamin A: Pumpkin is rich in fiber and beta-carotene.

🥧 Healthy Vegan Pumpkin Pie Recipe

Healthy Vegan Pumpkin Pie

A silky, classic-tasting pumpkin pie made with silken tofu and maple syrup on a press-in almond-oat crust. Egg-free, dairy-free and lower in sugar.

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Prep Time 20 minutes mins

Cook Time 1 hour hr 5 minutes mins

Chill 4 hours hrs

Total Time 5 hours hrs 25 minutes mins

Course Dessert

Cuisine American

Servings 8 slices

Calories 220 kcal

Ingredients

  

Almond-oat crust

• 1 cup almond flour 100 g
• ½ cup rolled oats 45 g, ground into flour in a blender
• 3 tbsp coconut oil 42 g, melted
• 1 tbsp maple syrup
• salt a pinch

Filling

• 1 can pure pumpkin purée 15 oz / 425 g, not pumpkin pie filling
• 12 oz firm silken tofu 340 g, drained
• ⅓ cup pure maple syrup 105 g
• 2 tbsp coconut sugar
• 3 tbsp arrowroot starch or cornstarch
• 2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• ¼ tsp salt

Instructions

 

• Heat the oven to 350°F (175°C). Mix all the crust ingredients until they look like damp sand. Press evenly into the bottom and up the sides of a 9-inch pie dish. Bake for 10 minutes and let it cool slightly.
• Blend the silken tofu until completely smooth. Add the pumpkin, maple syrup, coconut sugar, arrowroot, spice, vanilla and salt, and blend until creamy.
• Pour the filling into the crust and smooth the top. Bake for 50–55 minutes, until the edges are set and the center looks matte with only a slight jiggle. Cover the crust edges with foil if they brown too fast.
• Cool at room temperature for 1 hour, then refrigerate for at least 4 hours, or overnight, until fully set. Slice with a sharp knife wiped clean between cuts.

Notes

Use firm silken tofu (often sold in shelf-stable boxes). The pie sets as it chills, so don't skip the fridge time. Keeps covered in the fridge for 4 days. Nutrition values are estimates.

Keyword healthy pumpkin pie, tofu pumpkin pie, vegan pumpkin pie, vegan thanksgiving dessert

🍴 How to Serve It

• With a spoonful of coconut whipped cream or coconut yogurt.
• Sprinkled with toasted pecans and a pinch of cinnamon.
• After a plate of Vegan Lentil Mushroom Wellington for a fully plant-based feast.

🧘‍♀️ Nutrition Tips

Approximate nutrition per slice (1/8 pie): 220 calories · 6 g protein · 25 g carbs · 3 g fiber · 12 g fat · about 12 g sugar.

• Use silken tofu, not regular firm tofu. Shelf-stable boxes of firm silken tofu work perfectly.
• Be patient: Tofu pies set as they chill. Refrigerate for at least 4 hours, or overnight, before slicing.
• Even less sugar: Replace the coconut sugar with a granulated monk fruit sweetener.
• Nutrition values are estimates.

🛒 Healthy Amazon Finds for This Recipe

• MORA Ceramic 9-inch Pie Dish: bakes evenly and looks lovely on the table.
• Vitamix E310 Explorian Blender: blends the tofu filling perfectly silky.
• Bob's Red Mill Arrowroot Starch: helps the filling set into clean slices.

❓ Frequently Asked Questions

🔗 You May Also Like

• Healthy Cottage Cheese Pumpkin Pie: the high-protein version for non-vegan guests.
• Monk Fruit Sweetener Recipe: swap it in to cut sugar even more.
• Healthy Vegan Sweet Potato Casserole: another lower-sugar holiday favorite.

🧮 Track it: Use our free Daily Calorie Intake Calculator to find out how many calories you need each day.

✅ Final Thoughts

This healthy vegan pumpkin pie has a silky, spiced filling and a crisp almond-oat crust, with no eggs, no dairy and less sugar. Make it a day ahead and let the fridge do the work. Pin it for your Thanksgiving dessert table!