This Sugar Free Pumpkin Crisp is a quick and healthy recipe made without cake mix and uses oatmeal, pureed canned pumpkin, and seasonal pumpkin spice. This dish is made without refined sugar. Serve this for breakfast or dessert!
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Do we really need an excuse like fall or Thanksgiving to enjoy the delicious flavor of pumpkin? I say no. This crisp is loaded with flavor and is so simple to put together. You're definitely going to want this one for breakfast!
Table of Contents
What's the Difference Between Crisp, Crumble, and Cobbler
Crumbles have a topping similar to streusel, often made with butter, flour, and sugar. A crisp is made very similarly, but often includes oats. Both often have the option to add nuts to the topping as well.
A cobbler is usually made with biscuit dough or pie crust. It has buttery, flaky layers with fruit filling lying within. Peach cobbler has always been one of my favorite desserts.
What Kind of Pumpkin to Use
When purchasing canned pumpkin, be sure the label says 100% pure pumpkin and not pumpkin pie filling. You can grab it here from Amazon. Pumpkin pie filling is sweetened and loaded with sugar.
How to Make Sugar Free Pumpkin Crisp
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Preheat oven to 350 degrees.
- Combine eggs and sweetener in a mixing bowl. Mix.
- Add pureed pumpkin, pumpkin pie spice, vanilla extract, and coconut milk. Combine until well blended.
- Transfer the pumpkin mixture to the bottom of an 8×8 baking dish or skillet.
- Combine oats, cinnamon, pecans, and melted butter in a separate bowl.
- Spread the topping throughout the pan.
- Bake.
Homemade Pumpkin Pie Spice Ingredients
- Ground Cinnamon (1 teaspoon)
- Ground Ginger (½ teaspoon)
- Ground Nutmeg (½ teaspoon)
What Sweetener to Use
The two biggest things that make this dish healthy is the use of rolled oats instead of all purpose flour and the sweeteners used instead of refined sugar.
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I like to use granular monkfruit sweetener for the filling and granular golden monkfruit sweetener for the topping. Monkfruit is zero-calorie, zero-carb, and is made without the use of artificial sweeteners
You can also use the following:
- Regular sugar (you can use the same amount outlined in the recipe)
- Pure Organic Maple Syrup (⅓ cup in the filling and 3 tablespoons in the topping)
- Honey (⅓ cup in the filling and 4 tablespoons in the topping)
What to Substitute for Butter
You can substitute melted coconut oil (best option) or olive oil.
How Long Will it Last in the Fridge/How to Store Leftovers
Store the crisp in the fridge tightly sealed for 3-4 days.
Can You Make it Ahead?
Yes! If you are making this dish for a holiday or for Thanksgiving, you may opt to make it ahead. In my family we bake all of the desserts the night before.
To get the crisp texture, reheat the crisp in the oven until warm.
Freezer Tips
Freeze the dish covered and tightly sealed. Thaw completely and bake for 20-30 minutes on 350 degrees.
I like to serve this with a nice scoop of vanilla ice cream. Rebel and Halo Top are my favorite brands with low carb options.
More Pumpkin Recipes
Keto Low Carb Pumpkin Pie
Sugar Free Pumpkin Spice Latte
Keto Pumpkin Mug Cake
Keto Low Carb Pumpkin Bread
Keto Low Carb Pumpkin Muffins
Keto Pumpkin Spice Latte
No Bake Pumpkin Cheesecake Bars
Keto Low Carb Pumpkin Cookies
Sugar Free Apple Pie
Pumpkin Cornbread
Creamy Pumpkin Soup with Canned Pumpkin
More Crisp Recipes
Healthy Apple Crisp
Healthy Blueberry Crisp
Sugar Free Oatmeal Raisin Cookies
Sugar Free Pumpkin Crisp
Ingredients
Pumpkin Filling
- 3 eggs
- ½ cup sweetener
- ¼ cup brown sweetener
- 1 15 oz can pure pureed pumpkin Not pumpkin pie.
- 2 teaspoons pumpkin pie spice See notes for how to make your own.
- 1 teaspoon vanilla extract
- ½ cup coconut milk I have used both full and reduced fat. Can substitute heavy cream
Topping
- 1 cup rolled oats See notes for low-carb substitute
- ½ teaspoon cinnamon
- 3 tablespoons melted butter Can substitute coconut oil.
- ¼ cup chopped pecans optional
Instructions
- Preheat oven to 350 degrees.
- Combine the eggs and sweeteners in a mixing bowl. Mix.
- Add in the pureed pumpkin, pumpkin pie spice, vanilla extract, and coconut milk. Combine until well blended.
- Transfer the pumpkin mixture to the bottom of an 8x8 baking dish or skillet.
- Combine the oats, cinnamon, pecans, and melted butter in a separate bowl.
- Spread the topping throughout the pan.
- Bake for 25-30 minutes until the top of the crisp is crunchy and golden brown.
- Cool before serving.
Video
Notes
- Macros assume reduced-fat coconut milk.
- You can substitute melted coconut oil (best option) or olive oil, the same amount.
- Ground Cinnamon (1 teaspoon)
- Ground Ginger (½ teaspoon)
- Ground Nutmeg (½ teaspoon)
- Regular sugar (you can use the same amount outlined in the recipe)
- Pure Organic Maple Syrup (⅓ cup in the filling and 3 tablespoons in the topping)
- Honey (⅓ cup in the filling and 4 tablespoons in the topping)
Brandi B says
I really like this recipe!! I also made a version where I used vanilla protein powder instead of the white sweetener in the base. I wanted to up the protein to have it for breakfast. I knew the powder would add some sweetness itself. Ended up with 17g of protein per serving. The base was a little bit dryer than the original version, which I am fine with. I heat it up in my air fryer (another glorious thing I learned from you!) in the mornings and it's delicious! Could probably even up the protein a bit more by serving it with vanilla greek yogurt. I love how this recipe can be adapted for breakfast, dessert...dinner! Thank you!
staysnatched says
I love these additions!
Verena says
Absolutely delicious! The perfect pumpkin recipe to welcome in fall - we’ve enjoyed this for breakfast and dessert!
staysnatched says
That’s such a good idea!
Judy A Adams says
I do not understand the directions. There are 2 difference sugars for the filling. If you sub maple syrup the directions say add 1/3 cup of maple sryup for the filling and sub 3 Tbles for the topping. The topping ingredients doesn't list a sugar as an ingredient. Please explain
staysnatched says
This is my preference in what I liked during testing. When using monkfruit sweetener the topping didn't need sweetener.
Valerie says
@staysnatched, if you choose to substitute maple syrup or honey for the sweetener, do you just leave out the brown sweetener or do you need to substitute something for that as well if you don’t have monkfruit and don’t want to use brown sugar?
staysnatched says
Just leave it out.
Rachel Mudek says
Super super easy. Made for my breakfast meal prep in the mornings-used a unsweetened coconut milk/almond milk mixture instead of just coconut milk and that was ok, but next time I’d follow as is to improve the consistency! Still delicious and great flavor!
staysnatched says
Wonderful! I love the recipe as it is.
P. Dixon says
This pumpkin crisp is delicious. The pumpkin filling is just right- fluffy and not too sweet. I added unsweetened shredded coconut and chopped pecans to the topping along with the oats. This makes a great snack or dessert. Thanks for the recipe!
staysnatched says
You're welcome! I'm so glad you enjoyed it.
Lisa says
This recipe is delicious and creative!! I really like pumpkin pie and loved that this recipe was dairy free so I was excited to try it. I ended up liking it way more than pumpkin pie (the crumble on top is amazing) and it was easier! A total win-win, thank you for the recipe!
staysnatched says
You're welcome! I'm glad you enjoyed it!
Vicky says
If I make this ahead and freeze it, are your directions for freezing it baked or unbaked?
staysnatched says
Baked.
Hannah says
Is it possible to freeze this?
staysnatched says
Sure. You can freeze just about anything.