This reflux-friendly pie has all the creamy richness of classic pumpkin pie, without the ingredients that can cause discomfort. By skipping heavy spices and acidic extracts, we keep the flavor warm but non-irritating. It’s sweetened with natural maple syrup and coconut sugar for a smooth, mellow finish. A perfect low-acidity pumpkin dessert for holidays or anytime.

Ingredients Needed:

1 pie crust: choose a low-fat, oil-free crust (oat or rice-based if possible).
1 (15 oz) can pumpkin puree: smooth and acid reflux-friendly.
3 eggs: helps the pie set.
¼ cup pure maple syrup: natural, mild sweetness.
¼ cup coconut sugar: or use organic cane sugar for a soft sweetness.
¼ cup unsweetened oat milk: gentler than almond milk.
½ teaspoon cinnamon: just enough warm spice without irritation.
¼ teaspoon salt: optional, to balance flavor.

How To Make Low Acid Pumpkin Pie:

Prepare the Crust:
Use a store-bought or homemade GERD-safe pie crust. Pre-bake slightly if crust instructions recommend it.

Mix the Filling:
In a large bowl, combine pumpkin puree, eggs, maple syrup, coconut sugar, oat milk, cinnamon, and salt. Stir until smooth. Skip nutmeg, ginger, and vanilla to keep it gentle on the stomach.

Bake the Pie:
Preheat oven to 350°F. Pour filling into crust. Bake for 50–60 minutes, until center is set and edges are slightly golden. Check every 20 minutes. If crust starts to brown too much, cover the edges with foil.

Cool and Serve:
Let pie cool for 1 hour. Refrigerate fully before serving. Optional: top with a small spoon of non-dairy whipped topping.

Recipe Tips:

Use oat milk instead of almond for a low-acidity option.
Avoid allspice, ginger, and nutmeg—common reflux triggers.
For best results, use alcohol-free vanilla or skip entirely.
Cover crust edges with foil if browning too quickly.
Serve chilled for a more soothing dessert.

How to Store & Reheat:

Room Temperature: Cool no more than 1 hour.
Fridge: Store covered up to 4 days.
Freezer: Slice and wrap tightly. Freeze up to 1 month. Thaw in fridge overnight before serving.

Nutrition Facts (per slice, based on 9 servings):

Calories: ~220
Sodium: ~90 mg
Protein: 4 g
Fat: 8 g
Carbs: 30 g
Fibre: 3 g
Sugar: 14 g

FAQs:

Is pumpkin pie okay for acid reflux?
Yes, if made with gentle ingredients. Use low-acid milk, reduce strong spices, and avoid vanilla extract to make it acid reflux-friendly.

Which milk is best for low acid baking?
Oat milk or rice milk are usually safe. Avoid almond or cow’s milk if they trigger symptoms.

Can I use spices in low acid desserts?
Use spices carefully. Stick to small amounts of cinnamon. Avoid ginger, nutmeg, and allspice, which can irritate the stomach.

What kind of pie crust is best for low acid diets?
Use a low-fat, oil-based crust made from oats or rice flour. Avoid high-fat buttery crusts if they trigger reflux.

Can I still enjoy dessert with GERD?
Absolutely! This GERD-safe dessert is a delicious option that’s both comforting and non-irritating.

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