Bone-Healthy Pecan Pie

Recipes / October 9, 2019

When you think of fall, what flavor comes to mind? 

For many people, it’s pumpkin! 

But for me, fall has always been a time for pecan pie. There’s something deeply comforting about the flavor of rich, toasted pecans combined in a slightly gooey, sweet mixture. 

The problem is, traditional pecan pie isn’t exactly healthy. And while there’s nothing wrong with a little indulgence on occasion, I often can’t help but feel guilty afterward. 

So this year, I decided enough is enough! There’s no reason I can’t take my favorite fall dessert and create a healthy version that I can enjoy guilt-free…

The result is this “Bone-Healthy Pecan Pie” recipe!

Now, this isn’t a traditional pecan pie. There’s no refined sugar and no crust. (I told you it was healthy!) Instead, it’s naturally sweetened with honey, and the pecan mixture itself works as the crust. The mixture is held together with almond flour and egg whites, so the pie may be a little thinner than you’re used to. But it’s no less delicious!

And the best part? Pecans are a bone health superstar! They’re loaded with five of the essential bone-supporting minerals: calcium, magnesium, phosphorus, potassium, and zinc. What’s more, they contain vitamins C and E — two powerful inflammation-fighting antioxidants. 

So this is a pie you can feel good about indulging in for your waistline and your bones! Top it off with your choice of fruit and enjoy…

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Bone-Healthy Pecan Pie

Course Dessert
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings 8
Calories 235 kcal

Instructions

  1. Start by preheating your oven to 325 degrees Fahrenheit and greasing a 9-inch pie pan.
  2. Then, heat a frying pan over medium heat. Add in your almond flour and cinnamon and cook, stirring often, for about 8-10 minutes until the mixture is toasted. Set your pan aside to cool.
  3. Next, separate three egg whites into a bowl and beat them until they start to stiffen.
  4. When your egg whites start to stiffen, pour in the honey in three batches, making sure to beat well after each addition.
  5. In another mixing bowl, combine the toasted almond flour mixture, baking soda, and pecans.
  6. Take your egg whites and gently fold them into the dry mixture.
  7. Pour your mixture into the greased pie pan.
  8. Pop your pan in the oven and bake for 25-30 minutes, until your pie is lightly browned. Let it cool and serve it with your choice of toppings!

Recipe Notes

I topped my pecan pie with blueberries, but feel free to get creative. Try your favorite fresh fruit, yogurt, cream, or go for a mix of toppings!

Ingredients

  • 1 cup almond flour
  • 1/2 tsp cinnamon
  • 3 egg whites
  • 1/2 cup honey
  • 1 cup pecans chopped
  • 1/4 tsp baking soda
  • blueberries to garnish (or your choice of topping!)
Nutrition Facts
Bone-Healthy Pecan Pie
Amount Per Serving
Calories 235 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 1g6%
Sodium 59mg3%
Potassium 80mg2%
Carbohydrates 22g7%
Fiber 3g13%
Sugar 18g20%
Protein 5g10%
Vitamin A 7IU0%
Vitamin C 1mg1%
Calcium 41mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Pecan Pie Takeaways

There’s nothing humble about this pie. It’s delicious, packed full of bone-healthy nutrients, and free of refined sugar and refined flour. So you don’t have to feel guilty about this dessert. In fact, you can feel good about it!

When it comes to toppings, I used local, organic blueberries in the video. But you’re welcome to swap in your favorite fruit! This would also be delicious with some Greek yogurt. Or even, for a special treat, a dollop of naturally sweetened whipped cream.

So go ahead and make this yummy pecan pie your own! And as always, I’d love to hear how your dessert turns out. Please share with me in the comments below and happy baking. 🙂

Author: Monica Straith, BS

Comments
Cathy Amato
Cathy Amato

I made this today and let it cool; instead of waiting until supper to try it, I had a piece and it was absolutely delicious (and easy!). Thank you!

Blaire AlgaeCal
Blaire AlgaeCal

So glad you enjoyed the pie, Cathy! 😃

– Blaire @ AlgaeCal

Liz Muzio
Liz Muzio

Came out very crumbly. Would not hold a shape

Megan AlgaeCal
Megan AlgaeCal

Hi Liz, sorry to hear that!

Adding a few teaspoons of cold water may help hold the pie together. Another important step is the beating and folding of the egg whites. When beating, be sure that the egg whites have started to stiffen before adding honey. When folding be sure to incorporate the egg white mixture well so that it moistens the dry ingredients.

Hope this helps! 💕

-Megan @ AlgaeCal

Carol Schloegel
Carol Schloegel

How fun!
Thank you for sharing this healthy recipe of a holiday favorite!
Anticipating making and eating this nourishing and nurturing treat!

Megan AlgaeCal
Megan AlgaeCal

You’re very welcome, Carol!

Let us know what you think after trying out the recipe! 😊

-Megan @ AlgaeCal

Roberta Schiller
Roberta Schiller

Thanks for the recipe, but I can’t eat pecans and I can’t eat almond flour. Too much arginine which causes me to have herpes outbreaks. Paleo diets are great for some people, but not for people who have to watch the arginine

Megan AlgaeCal
Megan AlgaeCal

Hi Roberta, thanks for taking the time to share!

Sorry to hear you aren’t able to enjoy our Pecan Pie recipe. Please feel free to browse through some of our other bone-healthy recipes here! 😊

-Megan @ AlgaeCal

Mary Huffmire
Mary Huffmire

Wondering about using Stevia since my husband is diabetic?

Megan AlgaeCal
Megan AlgaeCal

Hi Mary!

You can definitely substitute Stevia in for the honey. This blog might be a helpful resource on how to do this. Let us know how it goes! 😊

-Megan @ AlgaeCal

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