Healthy Pumpkin Pie Recipe: Mini Cups for Gut Health & Blood Sugar Balance

As we approach Thanksgiving, the air fills with the warm, inviting aroma of pumpkin spice and the promise of gathering with loved ones. At Arbor Health Functional Medicine & Psychiatry, we believe the holidays should nourish both body and soul—and that means enjoying delicious treats that support your health goals rather than derailing them.

These Mini Pumpkin Pie Cups offer all the comfort of traditional pumpkin pie in a perfectly portioned, nutrient-dense package. This dessert is low in sugar and includes gut-healing collagen and anti-inflammatory spices. These cups are naturally gluten-free, dairy-free, nut-free, and come together in just 30 minutes. And they taste delicious! Whether you're hosting Thanksgiving dinner or bringing a dish to share, these cups let you celebrate without compromise.

Why Pumpkin Deserves a Place on Your Plate

Pumpkin is far more than a seasonal flavor—it's a functional food that supports your health in meaningful ways. This vibrant orange squash is rich in:

• Beta-carotene: A powerful antioxidant your body converts to vitamin A, supporting immune function, vision health, and skin vitality
• Fiber: Promotes healthy digestion and helps maintain steady blood sugar levels throughout your holiday celebrations
• Potassium: Supports heart health and helps balance the effects of sodium in your diet
• Anti-inflammatory compounds: Help your body manage the stress and indulgences that often accompany holiday gatherings

When you choose pumpkin-based desserts, you're giving your body nutrients it can actually use while still enjoying the flavors of the season.

Mini Pumpkin Pie Cups Recipe

Adapted from Calla's Clean Eats

Yield: 8 mini cups

Total Time: 30 minutes active + 2 hours freezing time

For the Crust:

• ½ cup almond flour
• ¼ cup coconut flour
• 3 tablespoons coconut oil, melted
• 2 tablespoons maple syrup

For the Pumpkin Layer:

• ½ cup sunflower seed butter
• ½ cup coconut oil
• ⅓ cup pumpkin puree (not pumpkin pie filling)
• 3 tablespoons maple syrup
• 2 tablespoons grass-fed collagen powder
• 1 teaspoon vanilla extract
• 2 teaspoons pumpkin pie spice
• ¼ teaspoon ground ginger
• ¼ teaspoon ground turmeric
• ¼ teaspoon sea salt

Instructions:

1. Preheat and prepare: Preheat your oven to 350°F (175°C). Place cupcake liners in a standard muffin tin and set aside.
2. Make the crust: In a small bowl, mix together almond flour, coconut flour, 3 tablespoons melted coconut oil, and 2 tablespoons maple syrup until well combined. Scoop about 1 tablespoon of the mixture into each cupcake liner and roll into balls. Press each ball flat into the bottom of the liner to form a crust.
3. Bake the crust: Bake for 12 minutes or until the edges start to lightly brown. Remove from oven and let cool completely before adding the filling.
4. Prepare the pumpkin layer: In a medium bowl, combine sunflower seed butter, ½ cup coconut oil, pumpkin puree, 3 tablespoons maple syrup, collagen powder, vanilla extract, pumpkin pie spice, ground ginger, ground turmeric, and sea salt. Microwave for 15-30 seconds (or heat gently on the stovetop) to soften the coconut oil and sunflower seed butter, then whisk vigorously until fully combined and smooth. The collagen should dissolve completely into the mixture.
5. Assemble: Once the crusts have cooled completely, pour the pumpkin mixture evenly over each crust, filling to the top of the liner.
6. Set and serve: Place the muffin tin in the freezer for at least 2 hours to allow the filling to fully set. Before serving, top with coconut whipped cream if desired. Store leftovers in the freezer for up to 2 weeks.

Why We Love This Recipe

At Arbor Health, we're always looking for ways to maximize the nutritional value of our favorite recipes. Here's why we love these Pumpkin Pie Cups:

• Reduced sugar: Limited sugar content while maintaining delicious sweetness. This helps minimize blood sugar spikes and supports metabolic health.
• Collagen: Grass-fed collagen powder provides 10+ grams of protein per serving while supporting gut lining integrity, joint health, and skin elasticity. It dissolves seamlessly without affecting taste or texture.
• Anti-inflammatory spices: Ginger and turmeric are included for their powerful anti-inflammatory compounds (gingerol and curcumin). These work synergistically with the pumpkin to help your body manage holiday inflammation.
• Sunflower seed butter: Makes the recipe nut-free and school-safe while providing vitamin E, magnesium, and selenium. It's also more affordable and accessible than cashew butter for many families.

Additional Functional Medicine Modifications

Want to personalize this recipe even further? Here are additional modifications based on your specific health needs:

• For blood sugar stability: Replace all maple syrup with monk fruit syrup or allulose to create a zero-glycemic dessert. This is especially helpful if you're managing diabetes, insulin resistance, or PCOS.
• For deeper gut healing: Increase collagen to 3-4 tablespoons and add 1 tablespoon of L-glutamine powder to the filling. Both support intestinal barrier function and are beneficial for leaky gut, IBS, or IBD.
• For additional omega-3s: Stir 1-2 tablespoons of ground flaxseed into the filling for anti-inflammatory omega-3 fatty acids and additional fiber to support hormone balance and cardiovascular health.
• For coconut sensitivities: Replace coconut oil with avocado oil or ghee (if dairy is tolerated), and substitute coconut flour in the crust with additional almond flour (¾ cup total).
• For nut-free crust: Replace almond flour with sunflower seed flour for a completely nut-free and seed-based recipe that's safe for school lunches and gatherings.
• For probiotic boost: Top each cup with a dollop of plain coconut yogurt or Greek yogurt (if dairy is tolerated) for beneficial probiotics that support digestive and immune health.

Nutritional Highlights

Each mini pumpkin pie cup delivers:

• Healthy fats from coconut oil and sunflower seed butter to support hormone production, brain health, and nutrient absorption
• Quality protein from collagen powder to support tissue repair, satiety, and blood sugar balance
• Fiber from pumpkin and coconut flour to promote digestive health and steady energy
• Antioxidants from pumpkin, turmeric, and ginger to combat oxidative stress and inflammation
• Essential minerals including magnesium, selenium, vitamin E, and manganese for metabolic and immune function

Celebrate Mindfully This Holiday Season

The holidays don't have to be a time of nutritional stress or feeling like you must choose between health and enjoyment. With recipes like these Mini Pumpkin Pie Cups, you can honor both your body and the traditions that bring you joy.

These little cups are more than dessert—they're a reminder that nourishing yourself can be delicious, simple, and deeply satisfying. Whether you're managing digestive concerns, supporting balanced blood sugar, reducing inflammation, or simply seeking wholesome alternatives to conventional treats, this recipe meets you where you are.

More Nourishing Recipes from Arbor Health

Looking for more healthy, delicious recipes to support your wellness journey? Check out these other favorites:

Low FODMAP Mediterranean Salad Recipe

Roasted Root Vegetable Lentil Salad Recipe

Marrakesh Carrots Recipe

Mojito Mocktail Recipe

At Arbor Health Functional Medicine & Psychiatry, we believe in empowering you with tools to heal—starting with food. If you're looking for personalized nutrition guidance or comprehensive support for chronic health challenges, we're here to help you on your journey to vibrant health.

Happy Thanksgiving from all of us at Arbor Health!

This Website has been created to provide information about functional health care services and is for general informational purposes regarding functional health care that should never be construed as medical advice for any person, including patients of the Practice. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.