Cooking Classes


Guilt-Free Pumpkin Pie Pudding

The challenge this month in the Virtual Supper Club is to choose recipes that are less than 300 calories. 

That is no problem if you have the salad or vegetable dish on the menu but dessert is a tough one. Desserts are typically full of sugars and fats. You don't find a dessert filled with protein, do you! Fats and sugars are the killers when trying to cut calories.

Pumpkins are on my mind but pie won't make the calorie cut. In my search I found this Cooking Light recipe for a pudding. The recipe suggests it makes 4 servings and each serving is 288 calories. I found that this easily serves 6 and this brings the count down to a tidy 200 calories. Remember that a little bit more whipped cream and candied walnuts will be required.

Check out the rest of the dishes for a healthy choice meal.

Jerry –   Chiang Mai Pork Patties -297 calories a serving
Sandi –  Chinese scallops (70 calories each) 
Val –  76 calories -Theresa’s Double Tomato Soup
Susan –  Two Potato Gratin

Pumpkin Pie Pudding

  • 1/2 cup sugar, divided
  • 2 tablespoons cornstarch
  • 1 3/4 cups 1% low-fat milk 
  • 1 large egg 
  • 1/2 cup canned unsweetened pumpkin (I used fresh pureed pumpkin)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • Cooking spray
  • 1/4 cup chopped walnuts 
  • Dash of salt
  • 1/4 cup heavy whipping cream
  1.  Combine 6 tablespoons sugar and 2 tablespoons cornstarch in a medium saucepan over medium heat. Combine milk and egg, stirring well with a whisk. Gradually add milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat.
  2. Combine pumpkin and the next 4 ingredients (through ground nutmeg) in a bowl, stirring well. Slowly add pumpkin mixture to milk mixture, whisking constantly. Place pan over low heat, and cook for 3 minutes or until thoroughly heated, stirring constantly (do not boil). Divide pudding evenly among 4 dessert bowls, and cover surface of pudding with plastic wrap. Chill.
  3. Line a baking sheet with foil, and coat foil with cooking spray. Place the remaining 2 tablespoons sugar, walnuts, and a dash of salt in a small nonstick skillet; cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts. Transfer mixture to prepared baking sheet, and cool completely. Coarsely chop nuts.
  4. Place cream in a bowl. Beat with a mixer at high speed until stiff peaks form. Top each serving with 2 tablespoons whipped cream and about 1 tablespoon nuts.


  1. Such a perfect ending to our calorie counting meal Sarah.

  2. Well, I started right out with this dessert and I'm glad I did! Looks light in taste and calories! I do like the idea of nixxing the pie crust and going for a fluffy ending to a meal like Thanksgiving feast! Well done!

  3. Well done, we have both just been on a weight loss run and I agree desserts are not easy. Fresh fruit salad gets a bit boring after a while. Love this and yes I will also be using fresh pumpkin purée. Thanks Diane

  4. This turned out wonderfully! I'm looking for a dessert for Sunday and this fits the bill.


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