Allergy Friendly Pumpkin Pie Bites

Allergy friendly pumpkin pie bites that are egg free, dairy free, gluten free, and nut free. Perfect for Thanksgiving, these bites are frozen and easy to make. #pumpkinpie #thanksgiving #recipes #paleo #nutfree

A few of the requests I received for Thanksgiving dishes this year were allergy friendly items that were dairy, gluten, nut and egg free. That’s a tall order when it comes to a family meal! But these next few days I wanted to give you a wide range of things you can make that will please at least 1 person at the table…and hopefully that’s you!

Thankfully just a few weeks earlier I had spotted these no bake pumpkin pies by The Defined Dish and thought I would give them a try. Alex’s recipe is unfortunately packing a few potential Migraine triggers, like nuts and dates. To make them Migraine friendly, I started with a seed-based crust which includes pepitas and sunbutter. Although these little bites are heavy on the crust, I didn’t have enough pumpkin filling based on the way the recipe was written so I had to add more pumpkin.

This time I used Oatly for my milk, but I think using coconut milk will yield a creamier, less crunchy texture. The frozen texture was a little bit of a shock at first, but they’re delicious enough to keep eating. The great thing about these is you can keep them in your freezer for as long as you’d like. Just pop a few out for an easy dessert. They do defrost quickly, so you’ll want to watch that unless you like pumpkin soup with seed crostinis…actually that sounds pretty glorious.

In case you missed it, don’t forget to check out my homemade green bean casserole and stay tuned for more Migraine safe holiday meal ideas!

Allergy friendly pumpkin pie bites that are egg free, dairy free, gluten free, and nut free. Perfect for Thanksgiving, these bites are frozen and easy to make. #pumpkinpie #thanksgiving #recipes #paleo #nutfree Allergy friendly pumpkin pie bites that are egg free, dairy free, gluten free, and nut free. Perfect for Thanksgiving, these bites are frozen and easy to make. #pumpkinpie #thanksgiving #recipes #paleo #nutfree

Allergy friendly pumpkin pie bites that are egg free, dairy free, gluten free, and nut free. Perfect for Thanksgiving, these bites are frozen and easy to make. #pumpkinpie #thanksgiving #recipes #paleo #nutfree
Allergy Friendly Pumpkin Pie Bites
Prep Time
15 mins
Freezer Time
1 hr 20 mins
Total Time
15 mins
 

These little frozen bites are perfect for the dairy free, nut free, egg free, and gluten free crowd. Easy to make and store in the freezer for the perfect post Thanksgiving treat that you won't feel so guilty about. 

Course: Dessert
Cuisine: American, Thanksgiving
Keyword: Allergy Friendly, Bites, Frozen, Gluten Free, Pumpkin Pie
Author: The Dizzy Cook inspired by The Defined Dish
Ingredients
Crust
  • 1.5 cups toasted pepita (pumpkin) seeds
  • 1/3 cup sunbutter (sunflower seed butter)
  • 1/4 cup honey
Filling
  • 2/3 cup pumpkin puree
  • 1/3 cup coconut milk *You can sub another milk but the texture might yield more of a crunch
  • 1/4 cup maple syrup
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • small pinch of cardamom
Instructions
  1. In a food processor, pulse toasted pepitas until slightly crushed. Add sunbutter and honey and pulse till the mixture clumps together in a ball.

  2. In a separate bowl, combine the filling ingredients and stir till smooth. 

  3. Using a non-stick muffin pan or adding liners, add about 1.5 tbsp of mixture to each cup. I used a 1.5 inch cookie scooper to get them even. Press the mixture into the bottom of each cup until it's firm.

  4. With a spoon, pour the filling into each cup. You may need to spread the mixture out over the top. Don't worry that it doesn't fill your tin, the filling mixture should barely cover the top of each "pie". 

  5. Freeze for at least 1.5 hours in the tray. Remember these defrost easily, so only serve when ready. They should pop out pretty easily if you slide a knife around the edges of your non stick pan. 

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.

2 comments

  1. Allison Dacey

    Is there a coconut milk you suggest? I just looked at mine and its from pacific with a bunch of bad stuff in it 🙁 Im half way through the recipe so I am just going to use organic regular milk instead…

    Reply

    1. Alicia

      I love the ones from Trader Joe’s if you have them around. They’re really clean! Other than that I believe there’s a brand called Native Forest that’s ok. Regular milk should be fine, it just makes them a little more crunchy when frozen. 🙂

      Reply

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