Food file: Gluten & Dairy Free Pumpkin Cups

After making some healthy chocolate tarts (will share the recipe soon), my friend Yas challenged me to make a pumpkin version of them and I was totally up for it. They came out delicious, and the best part is that you think you’re indulging in this decadent dessert when it’s actually super healthy, gluten-free, and dairy-free! win-win!

This would be great for Thanksgiving and you could double-up the recipe and make a pie instead, though I’d suggest only doing that for the crust and filling as you’ll have enough whipped cream (I had tons of leftovers and not complaining about it wink wink) And speaking of whipped cream, making coconut whipped cream is the easiest thing ever and soooooo good, I’m obsessed 🙂


– 1 1/4 cups pecans (or any other nut you’d like)
– 1/2 cup almond meal
– 3 medjool dates, pitted

– 2 1/2 cups cooked pumpkin
– 1/4 cup almond milk (or any desired type of milk)
– 2 tbsp. almond butter
– 2 medjool dates, pitted
– 1 tbsp. raw unpasteurized honey
– 1 tbsp. almond meal
– 1/2 tsp. cinnamon
– 1/2 tsp. nutmeg

– 2 small cans of coconut milk, or one big one chilled for at least 4 hours or overnight
– 1 tbsp. powdered sugar
– 1/2 tsp. vanilla


– Preheat the oven to 350 and grease a cup tin or pie dish.
– Place all ingredients in the food processor leaving water for last and adding it slowly until well combined.
– Press onto each cup (approx. 1 inch of thickness?) and bake for 10-12 minutes.
– Remove from oven and let cool

– Cut your pumpkin in small pieces and remove pith and seeds.
– Place in a roasting pan (you can add a bit of water if you like) and cook for about 40 min or until tender. Remove from oven and cut away the skin (becomes super easy to do so)
– Place all ingredients in a food processor (I left the almond milk for last) and press until creamy.
– Fill each cup and refrigerate. You could also place them in the freezer for a bit before serving. I found that it was pretty easy to take them off the tin by doing that.

– Take out your can of coconut milk and scoop out the creamy version of it (don’t use the clear liquid).
– Beat the cream for a minute or two and then incorporate the powdered sugar and vanilla.
– Beat for about 5 minutes until it thickens up and refrigerate until ready to serve.
– Top each cup with whipped coconut cream and enjoy!