Once again my cravings for outrageously non keto-friendly foods while on the keto diet has motivated me to create a keto version of a typically super non keto-friendly food. This time it’s Maple Syrup Pie. Uncommon in most of the world, Maple Syrup Pie, is a dessert of French-Canadian origin. I first tried it in Ottawa, when a roommate brought one back from a trip to Montréal, and it’s been one of my favourites ever since. Proper maple syrup pie uses mostly pure maple syrup, but seeing as pure maple syrup has too much sugar to work on a Keto Maple Syrup Pie recipe; I’ve replaced the Maple Syrup with Swerve Brown Sugar Erythritol, Sukrin Maple-Favoured Erythritol Syrup, and Maple Extract.
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Erythritol is a naturally occurring sugar alcohol that can be found in various fruits as well as in the beer and wine-making process. Erythritol has zero calories and carbohydrate because the small intestine absorbs it quickly and gets it out the body before it has a chance to be metabolised into energy – as a result Erythritol is a safe, naturally-occurring sugar substitute that is also Keto friendly. Erythritol is also easy on the stomach unlike other sugar alcohols like Maltitol.
The simple press-in pie crust of this recipe is made from Almond Flour instead of wheat flower to reduce carbs. I used a aluminium foil pan, but feel free to use something equivalent. The slight almond flavour of the crust blends well with all the maple-ness of the overall recipe. Take care to cover the crust with foil when you bake it together with maple filling to make sure it doesn’t burn.
The hardest part about this recipe is waiting for the pie to completely cool both on the countertop and then at least for 4 hours in the refrigerator before serving. As much as you want to have your pie right away – do no skip this step! Otherwise, you’ll end up with runny pie-filling, instead satisfying caramel-toffee like filling that I assure you is worth waiting for 🙂 (I unfortunately speak from experience…)
This recipe creates 8 generous sized pie slices at 308 calories per slice, 5 net carbs, and paradoxically only 3g of sugar! Great for those on keto, low-carb or diabetic diets.
Keto Maple Syrup Pie
Equipment
- 1 8-inch foil pie pan (or equivalent)
Ingredients
Crust
- 1 1/3 cup Almond Flour
- 1/4 cup Melted Butter
- 1/4 cup Granulated Erythritol
Pie Filling
- 1 cup Swerve Brown Sugar
- 6 tbsp Sukrin Maple Flavoured Syrup
- 2 Eggs
- 2/3 cup Whipping Cream
- 1/4 cup Melted butter
- 1/4 cup Skim Milk Powder
- 1 tsp Maple Extract
Instructions
- Preheat oven to 350F
- While oven is preheating, add all dry crust ingredients into a bowl and mix well. Melt 1/4 cup of butter.
- Mix melted butter into dry crust ingredients
- Mix crust ingredients together until well-integrated. The mixture will look slightly crumbly.
- Grease your pie pan, and pour crust mixture into pie pan.
- Using a spoon or spatula start pressing the crust mixture into the pie pan.
- Once your crust has been pressed evenly into the pan it's ready to bake.
- Place pie crust into the oven for 12-15 minutes until slightly golden. Allow crust to cool while you prepare the filling.
- Turn oven down to 325F. Whisk together all filling ingredients – except whipping cream – together in a bowl.
- Once initial ingredients are well blended, mix in the whipping cream.
- Once mixture is well blended, it will lighten in colour and is now ready to be poured into the crust.
- Pour pie filling mixture into the prepared crust.
- Place prepared pie into the oven for 15 minutes at 325F. Take pie out, and cover crust edges with aluminium foil to avoid overbrowning the crust. Reduce heat down to 300F and back for another 20 minutes.
- Allow pie to cool completely and refrigerate at least a 4 hours – or overnight – before serving.
