These Healthy Pumpkin Pie Cups are the perfect solution when you’re craving classic pumpkin pay any day of the year! A blended cottage cheese and yogurt base gives the filling the same silky, custard-like texture as the real thing, but with a fraction of the sugar and a serious protein boost. They’re gluten-free, refined sugar-free, & so easy to make!

Healthy, low calorie, high protein pumpkin pie.

When October hits, i’m not going to lie, I get a wee little craving for pumpkin pie. And I don’t even love pumpkin pie. However, these cute little cups are so dang delicious, the same texture as classic pumpkin pie, but a fraction of the calories and sugar. You guys know I don’t count calories, but I do love a lighter treat for every day life! They’re perfectly spiced, lightly sweet, and so light and fluffy. They are sure to curb the holiday dessert craving 😉

Why This Recipe Works

High protein, no compromise on texture. Blended cottage cheese disappears completely, leaving a smooth, creamy filling — not a hint of curd.
Low calorie without feeling like it. Swapping heavy cream and a butter crust for yogurt and a light coconut oil-bound crust cuts the calories dramatically while keeping the pie-like richness.
No-bake, no stress. No water bath, no cracked custard, no waiting on the oven — just blend, press, chill.
Portion-controlled by design. Individual cups mean no guessing at slice size, which makes these easier to fit into a macro-tracked day.

Recipe video

Ingredient to make pumpkin pie cups

Cottage cheese: Use full-fat or 2% for the creamiest blend — it purées completely smooth in a blender or food processor, so don’t worry about texture.
Greek or coconut yogurt: Greek yogurt keeps the protein count up; coconut yogurt makes this dairy-light and adds a subtle richness. Coconut yogurt also tends to be slightly less tangy.
Sweetener: Maple syrup gives the most traditional pumpkin pie flavor; a monk fruit or allulose blend keeps it lower in sugar.
Simple Mills pecan cookies or sweet thins: Their natural warmth and slight sweetness make them an ideal grain-free crust base — no need to add extra spice to the crust itself.
Coconut oil: Just enough to bind the crushed cookies into a crust that holds together when chilled.

Steps to make healthy pumpkin pie cups

In a food processor, combine the simple mills cookies and coconut oil. Process until a crumbly mixture forms and no large cookie lumps remain. Add a little to the bottom of each muffin cup.
Give the processor a rinse and then add all of the pumpkin pie ingredients. Blend until completely smooth.
Add some of the pumpkin pie mixture to each muffin cup. Then bake at 350F for 30-35 minutes. The tops should be crackly and they should be firm to touch.
Remove from the oven and let cool completely. Then place in the fridge for 2-3 hours to set before removing from the muffin tin. Top with extra cookie crumbles and coconut whiped topping (or regular!). Enjoy!

Tips for Success

Don’t skip chilling. These are best after being thoroughly chilled. This allows the pies to set up properly and creates that perfect pumpkin pie texture!
Be sure to bake long enough! It’s okay if they start to form cracks on top – this is supposed to happen. They should be golden and firm to touch when they’re done. If you touch the tops and it sticks to your finger, bake a few minutes longer!
Cool completely before removing from the cupcake pan. This will help prevent the pie cups from crumbling/falling apart.

Storaging pumpkin pie cups

Store healthy pumpkin pie cups in an air-tight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months. Thaw frozen cups in the fridge for about 20 minutes before serving.

FAQ

Can I make these without a blender?
Not recommended — an unblended cottage cheese filling will have a curd-like texture rather than the smooth, custard-like consistency that makes these taste like real pumpkin pie.

Can I use fresh roasted pumpkin instead of canned puree?
Fresh pumpkin holds more water than canned, which can make the filling too loose to set so I highly recommend getting canned pumpkin pure!

What’s the approximate protein and calorie count per cup?
Roughly 90–120 calories and 7–9g of protein per cup, depending on your yogurt and sweetener choice.

Are these gluten-free?
Yes — Simple Mills pecan cookies are grain-free and gluten-free, making the whole recipe gluten-free as written. However, you can use graham crackers or another crunchy cookie of choice.

More healthy dessert recipes to try