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    Home » Recipes » Allergy Friendly Pumpkin Pie Bites

    Published: Nov 9, 2018 · Modified: Dec 8, 2018 by Alicia This post may contain affiliate links.

    Allergy Friendly Pumpkin Pie Bites

    Jump to Recipe Print Recipe

    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 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

    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. 
    5 from 1 vote
    Print Pin Rate
    Course: Dessert
    Cuisine: American, Thanksgiving
    Prep Time: 15 minutes
    Cook Time: 0 minutes
    Freezer Time: 1 hour 20 minutes
    Total Time: 15 minutes
    Servings: 12 bites
    Calories: 184kcal
    Author: Alicia

    Ingredients

    Crust

    • 1.5 cups toasted pepita (pumpkin) seeds
    • ⅓ cup sunbutter (sunflower seed butter)
    • ¼ cup honey

    Filling

    • ⅔ cup pumpkin puree
    • ⅓ cup coconut milk *You can sub another milk but the texture might yield more of a crunch
    • ¼ cup maple syrup
    • ½ teaspoon cinnamon
    • ¼ teaspoon ginger
    • ¼ tsp nutmeg
    • small pinch of cardamom
    US Customary - Metric

    Instructions

    • In a food processor, pulse toasted pepitas until slightly crushed. Add sunbutter and honey and pulse till the mixture clumps together in a ball.
    • In a separate bowl, combine the filling ingredients and stir till smooth. 
    • Using a non-stick muffin pan or adding liners, add about 1.5 tablespoon 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.
    • 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". 
    • 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. 

    Nutrition

    Serving: 2bites | Calories: 184kcal | Carbohydrates: 16g | Protein: 6g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 5mg | Potassium: 183mg | Fiber: 1g | Sugar: 10g | Vitamin A: 2124IU | Vitamin C: 1mg | Calcium: 30mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!
    « 5 Day Migraine Safe Meal Plan
    Cranberry Pomegranate Muffins »

    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Allison Dacey says

      November 10, 2018 at 7:11 pm

      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
      • Alicia says

        November 10, 2018 at 8:32 pm

        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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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Trending Recipes

    • Creamy Boursin Pasta
    • Beef Stew Recipe without Wine
    • Lazy Lasagna
    • No Tomato Chili (Texas-Style)
    • Anti-Inflammatory Smoothie
    • Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Healthy New Year Recipes

    • Stir Fry Without Soy Sauce
    • Beef Protein Bowl
    • Mediterranean Baked Halibut
    • Dutch Oven Pot Roast (Wine-Free)
    • Baked Chicken Kabobs
    • Chicken and Brown Rice Soup

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