Bone-Healthy Pecan Pie

Published: October 9, 2019
Updated: August 19, 2020

This year, I decided enough is enough…

I love pecan pie. But the problem is, traditional pecan pie isn’t exactly healthy. And while there’s nothing wrong with a little indulgence on occasion, I often can’t help but feel guilty afterward. 

So I set out to create a healthy version that I can enjoy guilt-free…

The result is this “Bone-Healthy Pecan Pie” recipe!

Now, this isn’t a traditional pecan pie. There’s no refined sugar and no crust. (I told you it was healthy!) Instead, it’s naturally sweetened with honey, and the pecan mixture itself works as the crust. The mixture is held together with almond flour and egg whites, so the pie may be a little thinner than you’re used to. But it’s no less delicious!

And the best part? Pecans are a bone health superstar! They’re loaded with five of the essential bone-supporting minerals: calcium, magnesium, phosphorus, potassium, and zinc. What’s more, they contain vitamins C and E — two powerful inflammation-fighting antioxidants. 

So this is a pie you can feel good about indulging in for your waistline and your bones! Top it off with your choice of fruit and enjoy…

Bone-Healthy Pecan Pie

Prep Time 15 mins
Cook Time 30 mins
Course Dessert
Cuisine American
Servings 8
Calories 235 kcal

Ingredients
  

  • 1 cup almond flour
  • 1/2 tsp cinnamon
  • 3 egg whites
  • 1/2 cup honey
  • 1 cup pecans chopped
  • 1/4 tsp baking soda
  • blueberries to garnish (or your choice of topping!)

Instructions
 

  • Start by preheating your oven to 325 degrees Fahrenheit and greasing a 9-inch pie pan.
  • Then, heat a frying pan over medium heat. Add in your almond flour and cinnamon and cook, stirring often, for about 8-10 minutes until the mixture is toasted. Set your pan aside to cool.
  • Next, separate three egg whites into a bowl and beat them until they start to stiffen.
  • When your egg whites start to stiffen, pour in the honey in three batches, making sure to beat well after each addition.
  • In another mixing bowl, combine the toasted almond flour mixture, baking soda, and pecans.
  • Take your egg whites and gently fold them into the dry mixture.
  • Pour your mixture into the greased pie pan.
  • Pop your pan in the oven and bake for 25-30 minutes, until your pie is lightly browned. Let it cool and serve it with your choice of toppings!

Notes

I topped my pecan pie with blueberries, but feel free to get creative. Try your favorite fresh fruit, yogurt, cream, or go for a mix of toppings!

Nutrition

Calories: 235kcalCarbohydrates: 22gProtein: 5gFat: 16gSaturated Fat: 1gSodium: 59mgPotassium: 80mgFiber: 3gSugar: 18gVitamin A: 7IUVitamin C: 1mgCalcium: 41mgIron: 1mg
Tried this recipe?Let us know how it was!

Pecan Pie Takeaways

There’s nothing humble about this pie. It’s delicious, packed full of bone-healthy nutrients, and free of refined sugar and refined flour. So you don’t have to feel guilty about this dessert. In fact, you can feel good about it!

When it comes to toppings, I used local, organic blueberries in the video. But you’re welcome to swap in your favorite fruit! This would also be delicious with some Greek yogurt. Or even, for a special treat, a dollop of naturally sweetened whipped cream.

So go ahead and make this yummy pecan pie your own! And as always, I’d love to hear how your dessert turns out. Please share with me in the comments below and happy baking. 🙂

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Recipe Rating




  1. Mary Huffmire

    October 12, 2019 , 8:39 am

    Wondering about using Stevia since my husband is diabetic?

  2. Megan AlgaeCal

    October 15, 2019 , 1:22 pm

    Hi Mary!

    You can definitely substitute Stevia in for the honey. This blog might be a helpful resource on how to do this. Let us know how it goes! ?

    -Megan @ AlgaeCal

  3. Roberta Schiller

    October 12, 2019 , 10:30 am

    Thanks for the recipe, but I can’t eat pecans and I can’t eat almond flour. Too much arginine which causes me to have herpes outbreaks. Paleo diets are great for some people, but not for people who have to watch the arginine

  4. Megan AlgaeCal

    October 15, 2019 , 1:08 pm

    Hi Roberta, thanks for taking the time to share!

    Sorry to hear you aren’t able to enjoy our Pecan Pie recipe. Please feel free to browse through some of our other bone-healthy recipes here! ?

    -Megan @ AlgaeCal

  5. Carol Schloegel

    October 12, 2019 , 12:08 pm

    How fun!
    Thank you for sharing this healthy recipe of a holiday favorite!
    Anticipating making and eating this nourishing and nurturing treat!

  6. Megan AlgaeCal

    October 15, 2019 , 1:05 pm

    You’re very welcome, Carol!

    Let us know what you think after trying out the recipe! ?

    -Megan @ AlgaeCal

  7. Liz Muzio

    October 13, 2019 , 5:58 pm

    Came out very crumbly. Would not hold a shape

  8. Megan AlgaeCal

    October 15, 2019 , 2:15 pm

    Hi Liz, sorry to hear that!

    Adding a few teaspoons of cold water may help hold the pie together. Another important step is the beating and folding of the egg whites. When beating, be sure that the egg whites have started to stiffen before adding honey. When folding be sure to incorporate the egg white mixture well so that it moistens the dry ingredients.

    Hope this helps! 🙂

    -Megan @ AlgaeCal

  9. Cathy Amato

    October 14, 2019 , 10:42 am

    I made this today and let it cool; instead of waiting until supper to try it, I had a piece and it was absolutely delicious (and easy!). Thank you!

  10. Blaire AlgaeCal

    October 15, 2019 , 1:47 pm

    So glad you enjoyed the pie, Cathy! 🙂

    – Blaire @ AlgaeCal

  11. Pat

    December 28, 2019 , 9:18 am

    Using honey certainly adds too many carbs.

  12. Megan AlgaeCal

    December 31, 2019 , 9:51 am

    Hi Pat!

    Feel free to reduce the amount of honey or substitute another sweetener in if you’re trying to watch your carbohydrate intake. Stevia may be a good substitute especially for those with diabetes. To substitute Stevia for honey, check out this blog post.

    Hope this helps! 🙂

    -Megan @ AlgaeCal

  13. Upside Down 365

    May 12, 2020 , 12:56 pm

    Hi, I’m going to make this recipe soon. Just 3 quick questions:
    1. Do I have to whip the egg whites or I can just get the egg whites and mix it?
    2. Can I instead crush the pecans, and if I had to add more whole pecans for the amount to crush it?
    And 3rd. I’m using a convection oven or a toaster oven, so do I need to adjust the temperature to 325 degrees and then bake it for how much? The same time as what you put down or cook it in for a little longer because of the temperature?

  14. Megan AlgaeCal

    May 13, 2020 , 1:58 pm

    Great questions!

    1. We would recommend beating the egg whites as this will affect the texture of the pie.
    2. Definitely! You can stick with 1 cup of crushed pecans.
    3. You can still bake at 325F for 25-30 minutes. Start watching it at 25 minutes to see if it has started browning.

    Hope this helps and please let us know how it turns out! 🙂

    -Megan @ AlgaeCal

  15. Denise

    May 24, 2020 , 12:03 pm

    Are the nutrition facts for the entire pie or one-eighth of the pie? I made it. It is quite good.

  16. Megan AlgaeCal

    May 26, 2020 , 8:38 am

    Hi Denise!

    The nutrition facts are for one-eighth of the pie. Glad you enjoyed the recipe! Feel free to check out more of our bone-healthy recipes here 😀

    -Megan @ AlgaeCal

  17. Ilene Ungerleider

    August 20, 2020 , 5:41 am

    I am wondering if anyone has tried making this vegan by using whipped aquafaba instead of egg whites.

  18. Blaire AlgaeCal

    August 20, 2020 , 2:41 pm

    Hi Ilene,

    That’s a great question to ask on here!

    We haven’t tried using aquafaba instead of egg whites personally, but hopefully, one of our readers has and can share the results! If you try it, Ilene, please do let us know how it turns out ?

    – Blaire @ AlgaeCal

  19. Claire Zaehringer

    August 23, 2020 , 4:41 pm

    Thank you for the idea. Lately, I have been using pecans with dark green lettuce and adding strawberries. Strawberry, pecan salad.

  20. Megan AlgaeCal

    August 25, 2020 , 9:02 am

    That sounds like a delicious salad, Claire!!

    Hoping you’ll enjoy this pecan pie recipe as much as we do 😀

    -Megan @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,