I originally shared this healthy pumpkin pie in a jar recipe on Instagram a few years ago and it’s one of the most-saved posts. I’ve tweaked it since then (swapped the sweetener, adjusted the crumble ratio, dialed in the spices), and this is the version I make every fall. I’ve served it at our big family Thanksgiving and it was a HIT. The first thing gone (even made a vegan-friendly version for some family members and they RAVED about it!)
This healthy pumpkin pie in a jar is basically a deconstructed version of the classic — all the same flavors, but without the heavy crust and the added sugar that comes with a traditional slice. The pecan crumble gives you that buttery, toasty bite. The pumpkin filling is rich and spiced and thick enough to hold its own. And the yogurt on top adds protein and that cool, creamy contrast that makes the whole thing work.
I make this healthy pumpkin pie in a jar in 8oz mason jars, but any small container works. They hold up in the fridge for a full week, so they’re perfect for meal prep. Fair warning though — the crumble softens after a couple of days. Still delicious, just not as crunchy. If that matters to you, store the crumble separately and layer it fresh.
For Thanksgiving or a holiday party, make these in small cups and display them fully assembled. They look impressive, everyone gets their own, and nobody has to know they’re the healthy option on the table.
Healthy Pumpkin Pie
in a Jar
11g protein per jar
30 minutes to make
3 components
Makes 8 jars
Ingredients
Crumble
60g whole wheat flour (1/2 cup)
48g golden monkfruit (2 tbsp)
75g chopped pecans (~3/4 cups)
1 tsp cinnamon
42g light butter, melted (3 tbsp)
Pumpkin Filling
15oz pumpkin puree
240ml skim milk (1 cup)
1 1/2 tsp cinnamon
1/4 tsp ground cloves
1/2 tsp ground ginger
1/2 tsp ground nutmeg
28g sugar free vanilla or cheesecake pudding mix (1 package)
Yogurt Topping
600g nonfat, plain Greek yogurt (~2 1/2 cups)
Directions
- Preheat oven to 350 degrees. Mix crumble ingredients in a bowl together. Combine into a crumble. Pour into a single layer on a baking sheet and bake for 10-13 minutes or until lightly browned.
- Whisk the pumpkin filling ingredients together in a medium bowl.
- Let the crumble sit for 10-15 minutes to cool.
- To assemble: this makes 8 servings, so divide evenly. In 8 jars, add: pumpkin filling, pecan crumble, pumpkin filling, pecan crumble, yogurt, then a tiny bit of pecan crumble on top. Top with a lid.
- That’s it — healthy pumpkin pie in a jar, ready for the fridge.
Serve immediately or refrigerate for up to a week. (The pecan crumble starts to lose its bite after 2-3 days in the fridge. Some love it, some don’t.)
For Thanksgiving or a holiday party, make these in small cups and display fully assembled.
*You can add 30-60g (1-2 scoops) vanilla protein powder to the pumpkin pie filling. This will add 3-6g more protein per serving.
Want More Recipes For Free?
Get my free guide of six high-protein snacks that taste like dessert — each one ready in ten minutes or less, with nutrition info and already logged in MyFitnessPal. And if you want even more, my full cookbook A Month of Family Dinners is available now.
Ready to start tracking? My Macro Counting Starter Kit has a full beginner guide to tracking macros, plus a progress tracking spreadsheet... everything you need for your first month, all in one download.
Looking for personalized macro coaching from a mom who gets it? I keep it affordable with no contracts, limited spots. Learn more here.
Nutrition Info
Search MyFitnessPal for:
RJF Healthy Pumpkin Pie In a Jar
Per Jar:
226 calories
11g protein | 25g carbs |
9g fat
+3.7g fiber
I am a mom of three who fell in love with nutrition and strength training after having kids. Now I create simple, high-protein recipes and healthy living ideas that help busy moms fuel their families well and make nourishing food a normal part of everyday life.