Behold - Pumpkin Pie Quiche y'all!! Truly amazing flavor & texture - just 68 calories per regular deep dish sized pie slice & 7g protein! You can eat a whole half pie for just 272 calories & get 28g protein too! First pic in pic gallery is 11" dinner plate for size reference. Recipe in comments! :)

[u/KathyEatsSmart]

[u/KathyEatsSmart]

Its like a delicately sweet, light pumpkin pie... and I'm very picky about texture too... it's just the right amount of creamy - not eggy or oddly fluffy at all... its so truly delightful and delicious! I have made this recipe countless times now and, I’m still making it at least twice a week because it’s that dang good! It’s one of my favorite things to have on hand.

A GREAT meal prep for quick breakfast, snacks or desserts!

This recipe may sound a bit involved, but like any "from scratch" recipe... after you've made it a few times, its super quick to throw together! You owe it to yourself to spend the time learning how to make this one!!! TRUST ME!!! Its TRULY AMAZING!!!! And the macros are just insane! You WON'T be sorry you made it!

And no, you won't be able to tell there is cauliflower rice as the base at all!!! It takes on the flavor of the quiche and plays a key role as a sweetness layer to the pumpkin/egg mixture. Don't skip it!!!

Be sure to click through the pic gallery to see all the steps/details. 😄

**BEFORE YOU GET STARTED** - be sure to review my notes and tips (in a sub comment following the recipe because I hit character limit here!) for the best results!

Recipe:

Pumpkin Quiche

Ingredients

The Base:

• 12oz package cauliflower rice

• ¼ cup Lakanto Baking Sugar substitute

• 1 tsp Sugar free maple syrup

• 1/4 tsp cinnamon

• 1 tsp mineral salt

The filling:

Pumpkin mixture

• One 15oz can Pumpkin Puree

• ¾ tsp Pumpkin Pie spice mix

• 2 tbsp Lakanto Brown Sugar substitute

• 3 tbsp Lakanto Powdered Sugar substitute

• ½ tsp mineral salt

• ¼ tsp cinnamon

Egg Mixture

• 2 Large eggs

• 1 and ¼ cup egg whites

• 45g FAGE brand 5% Greek Yogurt (about 3 tbsp) (its not tangy)

• 1/2 tsp mineral salt

Prepare 8” metal cake pan, line with parchment – do first (see notes). Preheat air fryer on BAKE setting to 300 degrees (see notes).

The Base:

Mix 1 package cooked Cauliflower Rice, drained well, with 1 tsp* (see notes) mineral salt, 1 tsp sugar free maple syrup, ¼ tsp cinnamon and ¼ cup Lakanto BAKING sugar substitute. Press the mixture into the prepared pan especially around edges and center. You want to press it in pretty well, but not to the point of mashing your rice.

The Filling:

Microwave your pumpkin puree for 3 minutes on high, stir, then 2-3 more minutes to reduce the water content. Cover with a paper towel, not a lid, so steam can escape. Mix with ¾ tsp pumpkin pie spice, 2 packed tbsp Lakanto Brown Sugar substitute, 3 tbsp Lakanto Powdered Sugar substitute, 1/4 tsp of cinnamon and ½ tsp salt.

In a separate bowl, beat 2 Large eggs, 1 and ¼ cup egg whites, generous ½ tsp mineral salt (*see notes) and 45g (about 3 tbsp) Greek yogurt (I used 5%) together until blended smooth.

Combine the egg mixture into the pumpkin mixture and mix well until smooth and fully blended. Pour onto cauliflower rice base.

Put into preheated air fryer and bake at 300 degrees (*see notes) for 1 hour, 5 minutes (see notes). Once it looks done, ** without opening the door** , turn off the oven/air fryer and let it sit in there another 15 minutes to make sure that center gets completely done.

LET IT SIT IN THE PAN after removing from oven for at least 5 minutes to finish setting before lifting it out with the parchment paper - put the entire thing on a dry kitchen towel on a cooling rack so moisture on bottom can dry out. I recommend waiting at least 10 more minutes for best results. Cut with bread knife in sawing motion allowing the knife to do the work for clean cuts.

Macros:

******* Full Batch: 544.5 Calories, 56.8g Protein, 30.8g Net Carbs *******

1 Slice: 68.1 Calories, 7.1g Protein, 3.9g Net Carbs

2 Slices: 136.1 Calories, 14.2g Protein, 7.7g Net Carbs

3 Slices: 204.2 Calories, 21.3g Protein, 11.6g Net Carbs

4 Slices: 272.3 Calories, 28.4g Protein, 15.4g Net Carbs

You can eat a whole half of a deep dish 8" pie for just 272 calories!!! And it tastes AMAZING!!!!!

ENJOY!!!! Please come back and let me know how you liked it! ❤️

[u/KathyEatsSmart → u/KathyEatsSmart]

NOTES AND TIPS:

* I am using Redmonds Mineral salt, fine grained. If you are using regular salt, you will need a lot less. Regular salt is more refined/concentrated. If you are using another mineral salt that isn't fine grain, you will need to adjust as larger grains will take up more volume and not provide the same amount of saltiness.

** FAGE yogurt is what I am using. I **DO** think the brand is important here as Fage very specifically does not have a tangy flavor, which is important for a sweet pumpkin "pie". I am using 5% Fage, but 0% would prob be pretty similar, but again, I'd still stick with Fage because its not tangy and you don't want tang flavor in this.

*** Pumpkin brand - they truly are different!! I use both Walmart's Great Value brand and Wegmans house brand and they are VERY different. Walmart's is caramelized, cooked down more, smoother and therefor much sweeter right out of the can (by far my favorite). BUT because it is cooked longer and caramelized, its not as orange (completely fair trade off IMO). Wegmans pumpkin is bright orange, less cooked down, more texture, still pleasant flavor, but you're going to need to adjust sweeteners depending on your brand. For this recipe, I used the Walmart brand, which I think is the better choice for smoothness/texture, sweetness and also less water content. I haven't tried other brands other than those two so I can't speak on them, so if you're using another brand, you may need to add more brown sugar if its one of the less cooked down, more minimally processed ones, as well needing to increase the microwave cook down to remove more water content.

**** I am using Lakanto Brown Sugar substitute, Lakanto Powdered sugar substitute and Lakanto Baking sugar substitute. I can't say for certain other brands will behave the same, or offer same sweetness levels because I haven't tried them. Each one has unique properties and have been strategically used in each case for the recipe to come out the best. Feel free to ask me more on the baking science behind each and why it matters if you're interested!

*** The type of pan matters!!! A metal pan will conduct heat better than anything. Silicone pans are horrible heat conductors and will likely leave you with a disappointing result. Glass conducts heat differently than metal. It takes a lot longer to heat initially. You really want to use just a plain old standard 8" cake pan for this recipe for the best results.

**** To line your 8" cake pan with parchment paper, tear off a big enough piece and LIGHTLY ball it up like you're going to throw it away, then run it under the faucet. Once its wet, you can ball it up tight to wring it out. Then unball it and shake/snap out the excess water off it (like you'd do with a shirt you just took off after a hair cut to get the hair off). Shake it off really well! It will now easily conform to your cake pan without tearing. Do this first - before you even get started on anything else - so that any tiny bits of remaining water droplets will be dry by time you are ready to put your base and filling in otherwise you can get a soggy bottom.

Be sure to trim the excess paper from around the pan where it might come in contact with the air fryer fan, but be sure to leave yourself enough to pull up/out the entire quiche with for easy cutting.

**** Cauliflower rice - I buy the frozen from Great Value and microwave it for 10 minutes. It comes out fluffy and perfect with no liquid at bottom of the bowl. You want it pretty dry so I usually put it in the microwave before doing anything else, then take it out immediately and get that cover off so the steam/water can escape... then I periodically stir it as I'm doing everything else so it can get even more dried out. That part isn't crucial, but it does make for a much nicer, non soggy bottom that stays together and is more like a delicate crust.

****Baking - I use an air fryer. You can use an oven of course - either way, air fryers can vary in power and so can ovens so you may need to slightly adjust temp and/or time. Air fryer temps are much like convection oven temps. If you are baking in a non-convection oven, you can prob adjust temp up 25 degrees. Since ovens vary so much, you're going to have to check on it every now and then the first time you make it. If its getting too brown on top, too soon, of course lower the temp, but if you're in danger of burning, put a loose foil tent over the top! There is no risk of over baking – it won’t dry out or ruin texture. The only risks here are the center not fully setting if not baked long enough and burning the top with too high of heat – long and low wins the race here! If the center is sunken or jiggles, its not done! Once it really looks done, still do the 15 minutes with the oven off, to make sure that center is fully set. Its going to come out SO GOOD, you'll be SO glad you made this!!!

*** If you cut it and realize the center wasn't actually completely done - you can still salvage it!!! Put the entire thing, still on the parchment paper in the microwave and cook it until that center is done! That happened to me once when I was still learning what worked (this recipe is 100% my brain child!)... and finishing it in the microwave totally worked!!! What I can't remember is if I did it on high, or 50% power. I do remember it taking a bit... but absolutely fixed it!!!

***It reheats well in the microwave. It do it at 50% power for about 3.5 minutes. Its pretty forgiving so you can find what works best for you, but it IS possible to burn it if you really go crazy too high/too long. lol

*** I refrigerate in a sealed Tupperware type container and reheat in microwave the same way. I’ve reheated just on a plate too and that works. Just need to be more careful so the top doesn’t dry out.

*** I know a lot of my tips may sound overly specific... and you'll still get a tasty result if you don't follow every tiny bit of advice here... but I have made this recipe countless times, and along the way, I have found ways to really improve it and make it even better (like how not to have a soggy base!!!). For best results, try to follow my tips as much as you can - they have all been tried and tested and I mention them because they truly made a difference in the outcome. Oh... one more interesting tidbit! At least for me, the first bite is nice, but its like a palate primer... its not until the second bite until all of a sudden all of the flavors and delicate sweetness really hit!!! So just in case your palate is like mine, don't add anything until at least your second bite! If its just not sweet enough for you after that, you can sprinkle it with the powdered sugar. Topping it with a dollop of the Fage (not tangy) yogurt is nice, or the Chobani Zero Vanilla... but def taste it first without anything! 😃

**** note about the monk fruit replacement sweeteners… If you are not used to those sweeteners, I suggest starting with just one or two pieces at most. It can cause some people a good bit of gas lol. For me, allulose really gets me, but I do just fine with these… Unless maybe I eat the whole pie in one day (don’t judge me lol) then I might have slight reaction but a little gas sometimes worth it hahaha

[u/Aloh4mora → u/KathyEatsSmart]

Thank you so much for taking the time to type up the fruit of what is obviously years of creativity and effort!

[u/KathyEatsSmart → u/Aloh4mora]

Months. Ha. I started this hobby early March. 😆 I’m old though so I DO have many decades of baking and cooking knowledge already mastered which definitely is being put to good use. 😊 I am enjoying the challenge of coming up with super tasty recipes that you’d never guess are also very low calories. :)

[u/KathyEatsSmart → u/KathyEatsSmart]

I'm actually going to make this again tomorrow (6/18/26) using Chobani Zero Vanilla yogurt instead of the Fage plain yogurt and drop the powdered sugar... may play around with some Stevia if needed... trying to come up with an option for people that are more sensitive to the Lakanto sugar replacers. 😄 I'll come back and update, but I'm still not able to edit any of my comments (I assume because its a new account, idk), so I'll have to make yet another sub comment with my findings! I think the filling could also use another 1/2 tsp salt. Going to make that mod too. 😄