Individual Maple Pecan Pumpkin Pie Tarts - Grain-free, Vegan
Friday, November 17, 2017
I love pumpkin pie. Like, really love pumpkin pie. Forget the turkey, pumpkin pie is the Thanksgiving food I look forward to the most!
However, it has not always been a love affair with pumpkin pie. When my kids were babies and their sensitive little tummies required me to follow a restrictive diet, I found my beloved pumpkin pie on the chopping block. Gluten-free crust was easy enough, but pumpkin pie is a custard, after all, and I couldn't eat eggs! I also couldn't eat dairy while I was nursing, and the thought of pumpkin pie without a huge glob of whipped cream was...upsetting. I might as well skip the pumpkin pie completely! Yet, pumpkin pie is only on the menu (or should I say, accepted as part of the menu) once a year. So what's a girl to do?
Figure out a recipe for an egg-free pumpkin pie with a yummy maple glaze, that's what a girl should do! And figure it out, I did.
These Maple Pecan Pumpkin Pie Tarts take the taste of pumpkin pie to the next level with a maple pecan crust and maple glaze. It's so good you won't miss the whipped cream! All that flavor, yet these little bites of flavor are gluten-free, grain-free and vegan, which means they're egg-free and dairy-free. I did all of that because I know you want to enjoy that beloved pumpkin pie flavor this Thanksgiving!
Health Benefits & Nutrition Info
Pumpkin pie is a treat, to be sure. But did you know that there is also a lot of nutrients in it?
Pumpkin provides lots of beta carotene per serving, 200% of your daily value, to be exact! When the body turns all that beta carotene into vitamin A, it is used for everything from maintaining eyesight to protecting the skin from UV damage and supporting the immune system. Research shows that a diet rich in beta carotene may even help fight certain forms of cancer.
But the benefits of pumpkin don't stop there. Pumpkin also contains more potassium than a banana and enough fiber to help you feel full (source).
But the benefits of pumpkin don't stop there. Pumpkin also contains more potassium than a banana and enough fiber to help you feel full (source).
Pecans also contribute to the nutrients in these Maple Pecan Pumpkin Pie Tarts with vitamin E, copper, manganese, and unsaturated fats that help to keep the heart healthy. Pecans also provide powerful antioxidants, especially polyphenols like ellagic acid, which research shows may protect against cancer (source).
So even though these Maple Pecan Pumpkin Pie Tarts are a treat meant to be enjoyed at the end of your Thanksgiving feast, they will provide you with plenty of nutrients to help keep you healthy. And, because they're gluten-free, grain-free, dairy-free and egg-free (vegan), they can even be enjoyed by your guests following special diets!
So even though these Maple Pecan Pumpkin Pie Tarts are a treat meant to be enjoyed at the end of your Thanksgiving feast, they will provide you with plenty of nutrients to help keep you healthy. And, because they're gluten-free, grain-free, dairy-free and egg-free (vegan), they can even be enjoyed by your guests following special diets!
Tips & Tricks
These Maple Pecan Pumpkin Pie Tarts are relatively easy to make, but I've included the tips below to make it even easier for you to get these on the table this Thanksgiving!
I've included Amazon links to products below as part of my tips and tricks. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Thank you for supporting Taste Abounds!
I've included Amazon links to products below as part of my tips and tricks. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Thank you for supporting Taste Abounds!
- This is going to be disappointing to my Paleo friends and those with corn allergies, but arrowroot is not an acceptable substitute for the cornstarch in this recipe, at least not for the pumpkin pie filling. Gelatin might work, although I admit I haven't tried it. If you try gelatin and it works for you, be sure to leave a comment about it below!
- Let's face it, real maple syrup is expensive! I've found Costco to have the best price, by far. Check out my post on 30 Organic Pantry Items to Buy at Costco for more info. If you don't have a Costco membership, you can snag this maple syrup on Amazon.
- The shortening I'm referring to in this recipe is non-hydrogenated shortening, which is usually palm oil or a combination of palm oil and coconut oil. I've found Spectrum brand shortening to be affordable and widely available, but Nutiva also sells a non-hydrogenated shortening made from a combination of palm oil and coconut oil. Please avoid traditional, hydrogenated shortening like Crisco. It is loaded with transfats that research has proven to be horrible for you! (source)
- See the beautiful Maple Pecan Pumpkin Pie Tarts in the photo above? They were made without disposable baking cups using a silicone muffin pan. Watch my video below. They just pop right out! And clean up is a piece of cake. Or tart. Whatever. The silicone muffin pan is awesome! Best. $10. Ever. Spent. Find it in one of the links above or in the ad below.
- I use the Ninja Master Prep I've told you about so many times to make this recipe. It's a blender and food processor both for less than $40 and it is awesome! I have yet to find a task it can't do.
Hopefully the tips above make this recipe easy and affordable. Check out the video below and then keep scrolling to see the full recipe!
Individual Maple Pecan Pumpkin Pie Tarts
Gluten-free | Grain-free | Egg-free | Dairy-free | Vegan
Prep Time: 15
Cook Time: 45
Total Time: 1 hour
Makes 12 individual / muffin pan size tarts
Maple Pecan Crust Ingredients:
- 1 1/2 cups (6 oz) pecan pieces
- 2 Tbsp maple syrup
- 1 Tbsp melted butter or shortening
- 1/4 tsp salt
- 1-2 Tbsp water, if needed
- 1/4 tsp salt
- 1-2 Tbsp water, if needed
Maple Pecan Crust Directions:
Preheat oven to 425 degrees.
Pulse pecans in a blender or food processor to break them into lentil-sized pieces. Add the maple syrup and melted butter or shortening and blend until the "dough" starts to pull away from the walls and seem like it's going to form a ball. One or two tablespoons of water can be added, if needed to bring the dough together.
Spoon about 1/2 tablespoon into each muffin cup. Use an oiled spoon to press and smooth the crust across the bottom.
Bake at 425 for 5 minutes. Remove and let cool while you prepare the pumpkin pie filling.
Lower oven temperature to 350 degrees.
Pumpkin Pie Filling Ingredients:
- 1 can pumpkin (almost 2 cups)
- 1/2 cup unsweetened, plain SoDelicious Coconut Milk (or whatever you prefer)
- 1/4 cup corn starch
- 1/4 cup coconut sugar or Sucanat
- 1/4 cup maple syrup
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp nutmeg
- 1/4 tsp salt
- 1 tsp vanilla
- 1 tsp vanilla
Pumpkin Pie Filling Directions:
Place all ingredients in a blender and blend until smooth. Pour an even amount on each crust (about 3 tablespoons). Level and smooth with the back of a spoon.
Bake at 350 degrees for 40 minutes.
Remove and let cool for about 30 minutes before adding the maple glaze.
Maple Glaze Ingredients:
- 2 Tbsp melted shortening or butter
- 1/4 cup maple syrup
- 2 Tbsp corn starch
Maple Glaze Directions:
Wisk all ingredients together, starting with the cornstarch and melted butter or shortening before adding the maple syrup. Let sit for a minute or two while the glaze thickens.
Once the pumpkin pie tarts have cooled, drizzle the glaze over the tarts. Top with crushed regular or candied pecans, whichever you prefer.
Enjoy!
Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
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