With the rise of gluten-free diets, many wonder if their favorite foods are gluten-free. One common question during the fall is: Is pumpkin pie gluten-free?
The answer is…maybe. It depends on which ingredients you’re using and how they’re prepared.
Pumpkin pie is one dessert that never fails to please the palate—but can it be enjoyed without gluten?
In this article, we’ll explore which ingredients contain gluten and what ingredients can be substituted to make gluten-free pumpkin pie.
Where’s the Gluten in Pumpkin Pie?
Gluten is a protein found in wheat, barley, and rye, and it can cause issues for those with coeliac disease or gluten sensitivities. Some additives and flavorings, like malt or modified food starch, may also contain gluten.
Which Ingredients Contain Gluten?
Gluten is commonly found in wheat, barley, and rye grains. However, it can also be present in some additives, and flavorings like malt or modified food starch are often added to processed foods.
What Ingredients Can Be Substituted to Make it Gluten-Free?
If you’re looking to make your favorite pumpkin pie gluten-free, there are a variety of substitutes you can choose; Almond flour, Coconut flour, and gluten-free all-purpose are just a few options that can help you achieve delicious, gluten-free results.
Is Pumpkin Pie Typically Made With Gluten-Containing Ingredients?
Pumpkin pie is typically made with a crust made of wheat flour, which contains gluten, which means yes. Additionally, some pumpkin pie recipes call for thickeners, such as flour or cornstarch, which can also contain gluten.
On top of that, significant hidden sources of gluten in pumpkin pies come from canned fillings and whipped cream toppings. Canned fillings have added ingredients to thicken them (such as modified food starch).
It’s always best to check the labels of these products before buying. This will help you avoid any potential contamination from hidden sources.
Gluten-Free Pumpkin Recipe Options
Making a delicious pumpkin pie can be easy, even if you avoid gluten. The first step is to switch out traditional ingredients to make gluten-free crusts and fillings.
Gluten-Free Crust Alternatives
The crust has different options, including an almond or pecan meal base and buttery crackers or graham crackers that provide a flaky texture and sweetness. Coconut oil is also an excellent alternative for a crust or tar shell.
Gluten-Free Flour Substitutes
You’ll need to find a gluten-free flour substitute to make the pumpkin filling itself—luckily, plenty of options are available! Popular choices include almond flour, oat flour, buckwheat flour, chickpea flour, and rice flour.
If you’re looking for something that provides more health benefits, try using chickpea flour or cassava flour—both are high in fiber and protein and low in carbs.
Gluten-Free Thickening Agents
Lastly, you can use any gluten-free thickening agent, such as arrowroot powder or xanthan gum, to help bind the filling together without adding extra gluten. This will give your pie that ultra-creamy texture.
Making a pumpkin pie with these ingredients will help you eliminate gluten in your pie.
Gluten-Free Alternatives to Traditional Pumpkin Pie
If you’re looking for alternatives to traditional pumpkin pie, there are many gluten-free pumpkin desserts to try. Here are a few ideas:
- Pumpkin Cheesecakes: A delicious and creamy pumpkin dessert that’s naturally gluten-free when made with a gluten-free crust.
- Pumpkin Bars: Similar to pumpkin pie, but in bar form. It can be made crustless or with a gluten-free crust.
- Pumpkin Bread: A sweet bread perfect for breakfast or a snack.
- Pumpkin Muffins: Another breakfast favorite. These muffins are easy to make and can be customized with your favorite add-ins, such as nuts or chocolate chips.
What Are the Health Benefits of Eating Gluten-Free Pumpkin Pie?
If you’re considering switching to a gluten-free diet, health benefits may come with it. However, there’s only limited scientific evidence backing these claims. Here are some potential benefits:
1 – Improved Digestive Health
People with coeliac disease or non-gluten sensitivity often experience bloating, gas, diarrhea, and constipation. By removing gluten from the diet, these symptoms may improve, leading to better digestive health.
2 – Increased Energy
Some individuals feel more energetic after starting a gluten-free diet. This could be due to removing gluten-containing foods that may have caused inflammation and fatigue.
3 – Reduced Inflammation
Gluten has been linked to inflammation in the body, which can contribute to various health issues. Individuals with coeliac disease or non-coeliac gluten sensitivity may experience reduced inflammation by removing gluten from the diet.
In short, a gluten-free diet does have health benefits. But, working with a healthcare provider or registered dietitian is essential to ensure you’re meeting your nutritional needs.
Making pumpkin pie gluten-free is more manageable than it might seem.
With the right ingredients and proper preparation techniques, anyone can enjoy the delectable flavors of pumpkin pie without worrying about consuming gluten.
Try making a gluten-free pumpkin pie yourself, and you may find it even more delicious than you think!
Sarah is the founder of Baking Kneads, LLC, a blog sharing guides, tips, and recipes for those learning how to bake. Growing up as the daughter of a baker, she spent much of her childhood learning the basics in a local bakery.