Lite Pumpkin Flan to celebrate National Pumpkin Pie Day

Pumpkin pie starts to show up when the leaves are turning their magnificent reds and oranges accompanied by a new chill in the air.

I created this super easy quick 5 ingredient beta carotene rich pumpkin flan when I was craving something sweet without the guilt of a ton of calories of regular pumpkin pie. Pie crust alone would add another 80 calories and 6 grams of fat per serving.  And, who needs the crust anyway. I rather spend those calories on my daily ration of Trader Joe’s dark chocolate. This recipe also saves calories and fat by using egg whites, skim milk and evaporated skim milk.

Several studies have suggested that only one serving of beta carotene a day can decrease your risk of breast cancer by ten percent. You gotta love that!  I have baked this for years when my sweet tooth starts talking. My sweet tooth really starts yaking away when the Halloween treats and decorations arrive in the stores.  How about yours?

Please check out this recipe as it will help you savor the taste of fall without the guilt of extra calories.  Happy Fall Sweet Tooth!  Ask me about the time Gary and I ate this pie in two days! Seriously!

Lite Pumpkin Flan to celebrate National Pumpkin Pie Day

  • 1 cup granulated sugar
  • 3 egg whites, beaten and 1 egg yolk
  • 1 tsp. pumpkin pie spice
  • 1 15 oz can canned pumpkin
  • 1 cup evaporated skim milk

Combine sugar, eggs, and spices. Beat well. Blend in canned pumpkin. Add milk and heat well. Pour into greased 9 inch pie plate or flan pan. Bake at 450°F for 10 minutes. Reduce heat to 350°F for 40 to 45 minutes. Flan is done when knife inserted in center comes out clean. Serves 8.

Check out the calorie and fat savings 

Homemade pumpkin pie: Calories 316; Protein 7 gm; Fat 14.4 gm; Carbohydates 40 gm

Lite Pumpkin Plan: Calories 172; Protein 4.6; Fat 3 gm; Carbohydrate 32 gm

Serving size: 1/8 of a pie