Primal Pies: Fill ‘er Up

A few weeks ago we previewed a recipe for a flourless pie crust. Our only regret? We didn’t actually tell you what you could be filling those pie crusts with!

With the fall season now in full swing (seriously… where did summer go?) we wanted to offer up a few Primal pie fillings. Granted, some are higher than we’d like in carb counts, but when you compare it to the alternatives, it looks a whole lot…errr…sweeter!

For all pies listed below, we recommend using our flourless pie crust recipe:

1 1/4 cups almond meal
2/3 cup coconut oil
1/4 tsp salt
5 tbsp (approximately) of icy water

Combine almond flour and salt in a mixing bowl, stir in coconut oil and mix until mixture resembles course crumbs. Mix in water, 1 tbsp at a time, until a dough is formed. Refrigerate until ready to use. When ready, roll out and place in a pie dish. Fill your favorite fruit (we recommend apples, but blueberries are also delicious) and bake at 450 degrees Fahrenheit for 15 minutes or until crust turns a rich golden brown.

Primal Pumpkin Pie Filling

Pumpkin Pie

What would a Thanksgiving be if there were no pumpkin pie? Here’s a recipe which, although less sweet than traditional (read: horrendously unhealthy!) pumpkin pie, is an excellent substitute that is sure to please the palate!

1.5 cups fresh or canned pumpkin (not to be confused with pumpkin pie filling, which comes pre-sweetened.)
3 eggs
3/4 cup maple sugar flakes
3/4 cup coconut milk
1 tsp vanilla extract
1/2 tsp salt
2 tsp cinnamon
1/2 tsp powdered cloves
1/2 tsp nutmeg
1/8 tsp ginger

Mix all filling ingredients in a bowl. Pour into a lightly pre-cooked pie crust. Bake at 350 degrees Fahrenheit for 30 minutes or until golden.

If you are so inclined, add a dollop of freshly whipped cream to the pie instead of that Cool Whip junk.

Disclaimer: Reader Holly recommended this recipe (thanks Holly!) as one of her favorites. We can’t attest to the maple sugar flakes, but we have to admit that they are compelling. It is basically dried maple syrup. Click here and here to view a manufacturer’s site for more info, and let us know what you think in the comment boards – especially if you’ve actually used them.

Fit Day Nutrition Breakdown:
According to the fine folks over at, this recipe as listed contains:

Cal: 2463
Fat: 251
Carbs: 42
Protein: 45

Cal: 813
Fat: 64.4
Carbs: 43.6
Protein: 27

Cal: 3276
Fat: 314.8
Carbs: 85.6
Protein: 71.8

Divided by 8:
Cal: 410
Fat: 39
Carbs: 11
Protein: 9

Good Ol’ Fashioned Apple Pie Filling

Apple Pie

There’s nothing more American than good ol’ apple pie, so do your patriotic duty – without sacrificing your diet rights – with this delicious recipe.

3 cooking apples, sliced
1 tsp cinnamon
1/4 tsp grated nutmeg
1 tbsp butter, cut into small pieces

In a large bowl, combine apples, cinnamon and nutmeg. Toss until apples are evenly coated. Spoon into pie crust and dot top with butter pieces. Bake 30 minutes at 350 degrees Fahrenheit until apples are tender when pierced with a knife. Cool slightly before serving. To punch up the recipe, top with some chopped pecans.

Fit Day Nutrition Break Down:
According to the fine folks over at, this recipe as listed contains:

Cal: 2463
Fat: 251
Carbs: 42
Protein: 45

Cal: 509
Fat: 1.3
Carbs: 135
Protein: 2.6

Cal: 2972
Fat: 252.3
Carbs: 177
Protein: 47.6

Divided by 8:
Cal: 371
Fat: 31
Carbs: 22
Protein: 6

Give these a try this holiday season and then come back with your comments. We’d love to hear how you think they taste compared to more traditional recipes, if the pies turned out for you, and what, if any, modifications you made to the recipes.

eszter, CaptPiper Flickr Photos (CC)

Further Reading:

Eat This Today, Feel Better Tomorrow: Dessert Edition!

10 Ways to Forage in the Modern World

How to Eat More Fat

Top 10 Ways to “Go Nuts”

SlashFood: Organic Maple Flakes

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