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Make This Healthy Dessert For Your Thanksgiving Dinner (recipe)

Most folks get stuffed on Thanksgiving, but that doesn't have to mean it has to be from bad calories. So why not make a healthy whole food plant based pecan pie that's incredibly delicious, rich, sweet, caramel-ly, loaded with pecans and the perfect holiday dessert?

Introducing the Healthy Vegan Pecan Pie!

Prep Time: 15 mins

Cook Time: 40 mins

Total Time: 55 mins

Servings: 8 Slices

Calories: 395 kcal/slice

  • Pie Plate

  • Pie Shield

  • 1 oil free vegan pie crust or crust of choice

  • 1 1/4 cups pecan halves

  • 2/3 cup maple syrup

  • 3 tablespoons fancy molasses

  • 1/4 cup ground flaxseed

  • 1/3 cup unsweetened cashew milk or milk of choice

  • 3 tablespoons tapioca starch

  • 2 tablespoons cashew butter or almond butter

  • 1/2 teaspoon sea salt

Optional Add Ins:
  • 2.5 teaspoons instant coffee granules

  • 1 teaspoon pure vanilla extract

  • 1 teaspoon cinnamon

  • Prepare your pie crust of choice and set aside. I use my oil free pie crust with the almond flour option, which I highly recommend. If using this crust, there's no need to prebake (blind bake) the crust.

  • Preheat the oven to 325 degrees F.

  • Add all the filling ingredients, except the pecans, to a mixing bowl and whisk well until combined. Then add the pecan halves and give it a quick stir to coat the pecans.

  • Pour the mixture into your prepared crust and bake for 15 minutes. Then place a pie shield over your pie or loosely cover it with aluminum foil and bake for an additional 25 minutes. (Total bake time 40 minutes.) This will prevent your crust from baking too quickly and getting too dark.

  • Remove from the oven and cool on a cooling rack for a minimum of two hours before slicing.

  • Let your pecan pie cool at room temperature for a minimum of two hours after baking. This cool down time is essential for your pie to set, and make slicing easier.

  • Make sure the pie is completely cooled to room temperature before refrigerating or freezing.

  • You may make your pie in advance, but it tastes best on days 1-2.

  • Leftovers keep refrigerated for 3-5 days, or freeze for up to 2 months.



Calories: 395kcal | Carbohydrates: 49g | Protein: 6g | Fat: 21g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Sodium: 229mg | Potassium: 462mg | Fiber: 6g | Sugar: 23g | Vitamin A: 46IU | Vitamin C: 3mg | Calcium: 81mg | Iron: 2mg

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at     

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Until next time, stay healthy!


Lawrence Castanon

Author, "The Short Fight"


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