Healthy Sweet Potato Pecan Pie (Gluten-Free Crust)

Are you team sweet potato pie or pecan pie? With this recipe, you don’t have to choose. This healthy sweet potato pecan pie combines a smooth, creamy sweet potato filling with rich pecan butter and toasted pecans, all baked in a tender gluten-free crust. There’s no added sugar or corn syrup — just the natural sweetness of baked sweet potato, pecans, and a few Medjool dates, complemented by vanilla and a splash of bourbon for a deeper, richer flavor. It’s a nourishing take on two classic holiday pies and a beautiful make-ahead dessert for Thanksgiving, Christmas, or any fall gathering.

How Much Sugar Is in a Traditional Pecan Pie?

Traditional pecan pie is one of those desserts where a significant part of the filling is sugar. Depending on the recipe, it may contain granulated or brown sugar, corn syrup, maple syrup, or a combination of these sweeteners.

A slice of traditional pecan pie can contain around 30 to 40 grams of sugar, depending on the recipe and serving size. That’s roughly 7 to 10 teaspoons of sugar in a single slice.

Traditional sweet potato pie also usually contains added sugar, even though sweet potatoes already bring quite a bit of natural sweetness to the filling.

That was part of my inspiration for creating this recipe. I wanted the richness and nuttiness we associate with pecan pie and the creamy comfort of sweet potato pie, but without building the filling around added sugar or corn syrup.

After years of baking without sugar, I’ve learned that desserts don’t necessarily need to be intensely sweet to be satisfying. When naturally sweet and flavorful ingredients are combined thoughtfully, they can do much of the work themselves.

Learn more about my journey going sugar-free and the way it changed how I bake.

Ingredients: What Makes This Sweet Potato Pecan Pie a Healthier Dessert?

There is no added sugar or corn syrup. The filling gets its sweetness naturally from baked sweet potato, pecans, and three Medjool dates. Vanilla and bourbon add another layer of flavor without the need to make the filling excessively sweet. Based on 10 servings, each slice has about 7 grams of naturally occurring sugar.

It’s made with nutrient-dense, whole-food ingredients. Sweet potatoes, pecans, almonds, coconut flour, eggs, and butter make this a substantial dessert with protein, fiber, and healthy fats. Based on the nutritional calculation for this recipe, one serving provides approximately 8 grams of protein and 5 grams of fiber.

Sweet potato and pecans are especially good together. This combination isn’t just about nutrition. Sweet potato gives the filling its smooth, creamy texture and gentle sweetness, while pecan butter makes it richer and more flavorful. Toasted pecans folded into the filling add that unmistakable roasted, nutty flavor and a little texture to every slice.

The homemade crust is gluten-free and lectin-free. Made with almond flour, coconut flour, tapioca flour, egg, and butter, it’s a tender, buttery alternative to a traditional wheat-based pie crust and complements the filling beautifully.

How to Make Sweet Potato Pecan Pie

Make the Gluten-Free Pie Crust

Start by combining the almond flour, coconut flour, and tapioca flour in a large bowl. Add the cold, cubed butter and the egg, then use your hands to work everything together until you have a crumbly, buttery mixture.

Add the cold water gradually, one tablespoon at a time, mixing until the dough comes together. Shape it into a ball, then flatten it into a disk about 8 inches (20 cm) wide on a piece of parchment paper. Wrap and refrigerate the dough while you prepare the sweet potato pecan filling.

When you’re ready to assemble the pie, roll the chilled dough from the center outward into a circle about 10 inches (25 cm) in diameter. Gluten-free pastry can develop a few cracks around the edges as you roll it, so simply pinch them back together as you go.

Transfer the crust carefully to the pie dish and gently press it into the bottom and sides. Mend any cracks with your fingers and crimp the edges. Prick the bottom of the crust a few times with a fork.

Make the Sweet Potato Pecan Filling

For the filling, add the baked sweet potato purée, pecan butter, eggs, pitted dates, bourbon, vanilla, and salt to a blender. Blend until completely smooth and creamy.

Coarsely chop about half of the toasted pecans and leave the remaining pecans whole. Reserve four nice pecan halves for decorating the top, then fold the chopped and remaining whole pecans into the creamy sweet potato filling.

Assemble and Bake the Pie

Preheat the oven to 350°F (180°C). Make an egg wash by mixing the egg yolk with a small splash of cold water, then lightly brush it over the exposed edges of the crust.

Pour the sweet potato pecan filling into the prepared crust and spread it evenly. Arrange the four reserved pecan halves on top. I prefer using only a few pecans for decoration because pecans sitting directly on top can become too dark during baking.

Bake for about 30 minutes, or until the filling is set and the crust is golden.

Let the pie cool completely before serving. For the best flavor and creamy, fully set texture, refrigerate it after cooling and serve it chilled. If you like, finish with a light dusting of cacao or carob powder before serving.

How to Serve Sweet Potato Pecan Pie

This pie is creamy, rich, and flavorful enough to serve on its own. In fact, I think the texture and flavor are even better after refrigeration, making it an excellent dessert to prepare a day ahead.

Let the pie cool completely after baking, then refrigerate it until chilled and fully set. Slice into 8 to 10 servings and enjoy as is, preferably with a cup of coffee or tea.

Store leftovers covered in the refrigerator for up to four days. The nutritional values for this recipe are calculated based on 10 servings.

We hope you enjoy this sweet potato pecan pie recipe as much as we do!

More Healthy Thanksgiving Dessert Recipes

If you are looking for inspiration on creating a healthy Thanksgiving feast, check out our collection of healthy Thanksgiving desserts that are sugar-free, gluten-free, lectin-free, and nutritious.

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