Gut-Friendly Pumpkin Custard

‘I love all things pumpkin. Growing up, one of my favorite seasonal desserts was pumpkin pie. However, if you’re trying to heal your gut, regular old pumpkin pie might not be the best option. It’s usually high in sugar, gluten, and other ingredients that might cause your symptoms to flare.

However, that doesn’t mean you have to be deprived. You can still enjoy a tasty treat using healthier ingredients.

So many commercial desserts are loaded with so much sugar that overtime we become used to the super sweet taste, and anything less sweet is just not satisfying. Once you start to reduce the sugar and processed foods in your diet, your body adapts and starts to recognize sweetness in small amounts. Even fruit and some vegetables will start to taste sweeter than you might remember.

While this recipe does incorporate some natural sweetener, it’s a minimal amount. You may add more, but I doubt you’ll need to. You’ll find this treat to be perfectly sweet without causing distress on your gut.

As a bonus, this pumpkin custard is incredibly easy to make and only uses 5 ingredients! Don’t feel you have to limit it to dessert only. It makes for a perfect breakfast or afternoon snack as well.’ Jen Broyles.


  • 2 cups steamed/roasted and blended pumpkin (or 1 can organic pumpkin)
  • 2 eggs
  • 2 tbsp organic honey or 15-20 drops pure stevia
  • 1 tbsp coconut oil
  • 3 tsp pumpkin pie spice (cinnamon, ginger, nutmeg, clove)


  1. Heat oven to 180 degrees celsius (350 degrees farenheit)
  2. Combine all ingredients in a bowl and mix together (or combine in a blender and blend together)
  3. Grease baking dish with coconut oil. (I use a 9×9 dish)
  4. Pour mixture into dish
  5. Bake for 20-30 minutes until the top starts to brown slightly
  6. Serve and enjoy! (store in the refrigerator)

NOTE: If you don’t have a good quality pumpkin pie spice, then you can just use cinnamon.


Jen Broyles is a Certified Holistic Health Coach who helps people regain their health and vitality naturally through clean eating, stress-management, essential oils, and supplements. Jen has a special interest in gut health, detox, mood, and hormone imbalances. Her personal story is what inspired her to educate and guide others. She dealt with chronic digestive issues, anxiety, and hormone imbalances for years, and it was significantly affecting her quality of life. She left her career in pharmaceutical sales and returned to school to study nutrition and train with functional medicine practitioners. She is a firm believer in the roles that nourishing food, a balanced lifestyle, and a positive mindset play on overall health. You can visit her website for healthy living advice, practical essential oils tips, and delicious recipes at

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