This recipe for Keto Blueberry Pie features fresh blueberry filling and has a double crust the perfect fresh berry pie for anyone watching their carbs. Because this recipe happens to be sugar-free, gluten-free it’s also keto-friendly, yet full of flavor.
Blueberry season means it’s time to create another blueberry recipe for you all to enjoy. And what better way to celebrate blueberries than with an easy low carb blueberry pie?
Blueberries are a favorite among the ketogenic community, mainly because they are packed with antioxidants, vitamins and minerals and are lower in carbs than most fruits. It’s why a recipe that includes a keto blueberry pie filling just makes sense in my book.
I also have a few other blueberry recipes you might want to try:
Keto Blueberry Pie
With just a few basic ingredients you can make a fresh blueberry pie that is low in carbs and has all the qualities of it’s high carb counterpart minus all the carbs.
The good news is that even if berries are not in season you can make this pie with frozen berries with equal success. This means you can enjoy this recipe year round. And that my friend is a major win in my book.
How To Make A Low Carb Blueberry Pie
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This low carb blueberry pie comes together rather quickly. The only tricky part is the rolling out of the crust.
Why? Well, because we are using coconut flour and melted butter. Since coconut flour does not have any gluten it can tend to be a little fragil. However, don’t let that deter you because you can easily pinch the crust together if any cracks form.
This pie features a cream cheese layer that beautifully pairs with the blueberries. You can though choose to leave out the cream cheese and just double the amount of blueberries. Keep in mind that if you opt to do this the pie carb count will be higher.
The Sweetener Options
As far as sweeteners are concerned I have several choice you can pick from. The amount of sweetener use is minimal with only two tablespoons in the filling. This allows for the natural sweetness of the blueberries be the star.
My personal favorite is Lakanto Monk Fruit because the texture is spot on and since there is barely any aftertaste. It is a monk fruit and erythritol blend.
All three of these choices have erythritol which is unlike other sugar alcohols because it has a 0 % impact on blood sugar.
Lastly, if you can easily find a more natural sugar substitute you can also use Splenda with great success.
You will want to use the Splenda that has a bulking agent. It’s the one that comes in larger bags. I don’t recommend Splenda Bake because it’s actually half sugar half sucralose product and will be too high in carbs to be considered keto-friendly.
The Problem With Fructose
Although we’ve been taught for years that fruits are healthy, they can prove to be problematic when doing a low carb keto diet.
This is because of their tendency to be high carbs. What’s the solution? Moderation. Which is why a keto blueberry pie can fit into your daily macros as long as you plan well for it.
Fruit has been called nature’s candy and for good reason, because most fruits are as high in sugar as the candy that comes in a wrapper. Here’s the thing, just because fruits contain natural sugar, it doesn’t mean this form of sugar can be consumed liberally.
Unfortunately, most people give fruit high marks because they don’t really understand fructose (the natural sugar in fruits).
But I can give you several reasons why a diet that is high in fructose is not good for you. In order to keep this post about my recipe for keto blueberry pie, I will resist the urge and only give you my top three reasons why you need to limit fructose in your diet.
- Too much fructose in the diet damages the liver and leads to insulin resistance, as well as fatty liver disease.
- The fructose sugar found in fruit has a similar effect on the body than that of alcohol. In fact, it has the same toxic effect of alcohol.
- Fructose consumption can lead to leptin resistance. Why is it important for leptin to be working properly? Because it’s the hormone that controls our appetite and metabolism. And when we become leptin resistant we gain fat a lot faster.
And since fruits are made up of fructose, this can spell disaster for someone who needs to limit their dietary sugar.
This is especially the case if you are pre-diabetic, diabetic, insulin resistant, and/or are dealing with metabolic syndrome.
Carb Counting On Keto
On a ketogenic diet, the goal is to stay below 30 grams of net carbs per day. That’s drastically lower than most people on a western diet consume.
In the majority of cases, one piece of fruit could take you over the limits of your daily carbohydrate intake alone. This is especially the case of tropical fruits.
But why is this? The reason being that any form of sugar will spike blood sugar levels, and when this happens insulin is released.
AND do you know what happens when your insulin levels rise? Your body clings tight to fat. If you are trying to lose or maintain weight, it makes sense to keep an eye on your insulin levels. This is the case even if you are NOT a diabetic.
On a keto diet, your body breaks down fat and uses it for energy. So, the goal is to not block the process of ketosis with an insulin spike. Thankfully, a slice of my easy keto blueberry pie can keep you safely in the ketosis zone. Of course, this is as long as you resist the urge to have them more than one slice.
If we are consuming foods that are high in carbs (including fruit), we drastically reduce our ability to burn fat as fuel.
Which is why, when people ask us what types of fruit are permitted on keto, we always steer them in the direction of berries. Of course, even berries should be eaten in moderation.
A dessert like my recipe for keto blueberry pie should be treated as an occasional indulgence. Even though the pie features a keto blueberry filling, it’s still not reason alone to go overboard.
Are Berries Ok On Keto Diet ?
When it comes to a ketogenic lifestyle, the fruit choices are pretty limited. The natural sugar in fruits tends to also make them high in carbs. And when you have foods that are too high in carbohydrates you can be kicked out of ketosis.
If the goal is to be in ketosis then being kicked out of ketosis is no bueno on keto. But this doesn’t mean you can’t enjoy a blueberry pie as long as it’s a low carb blueberry pie.
Wondering if a keto fruit pie can safely fit into a low carb keto diet? Well, let me show you that it can as long as you choose your fruits wisely.
Berries are part of the limited list of keto allowed fruits since they are among the lowest in sugar. And because blueberries are rich antioxidant gems, we personally give a nod in their direction.
Something else to take into consideration is to aim to have your berries when they are in season. This way you maximize their nutritional value.
During the summer I make it a point to enjoy fresh blueberries. Since I treat them as something to have occasionally, when I do indulge, I enjoy them even further by creating a keto blueberry recipe.
With that being said, you can also use frozen blueberries and gain lots of benefits in this pie. Can you see why a keto blueberry pie then becomes a real treat? I may make this pie maybe twice during the summer.
I say all this to say, that although I’m a fan of blueberries I advocate you don’t go overboard with them or any fruit for that matter. You can recipe like this by simply planning for it.
What Are Net Carbs Anyway?
If you are going to indulge with a few extra carbs, blueberries are worth the splurge because they carry so many health benefits.
How exactly can you plan for a keto blueberry pie? By keeping an eye on your carbs for the day, and not going over 25-30 grams of net carbs.
When you subtract the fiber from the total amount of carbs what remains are your net carbs.
Most people who do keto do not count the dietary fiber because it does not impact blood glucose levels. It’s considered non-digestible, which means it won’t raise your sugar levels or kick you out of ketosis.
- They are high in fiber, potassium, vitamins C, folate, vitamin B6
- Blueberries contain a plant compound called anthocyanin a flavonoid. Anthocyanin is what gives blueberries their bright blue color making them rich in antioxidants.
- Blueberries are also rich in iron, phosphorus, magnesium, calcium, manganese, zinc, and vitamin K. All of which strengthen our bones.
Join Our Jesus And Keto Movement
If there is one thing I particularly proud of sharing it’s how we combined our Christian faith with the keto diet.
In case you don’t know, Randy and I came to the keto diet looking at it from a Christian perspective. As believers, we live our entire lives supported by God’s grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
Randy had been a diabetic for over 15 years and he was dealing with the consequences of this disease. I was a survivor of the Guillan Barre Syndrome and was fighting fibromyalgia and chronic sciatica.
To say we needed God’s intervention is putting it mildly. When we followed the Holy Spirit’s prompting to we got on the path to real transformation.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. I love how supportive and encouraging this group of believers are. It’s exciting to see how people are transforming their lives by combining this lifestyle with the Christian faith.
The testimonies coming out of our Fittoservegroup is what motivates us to continue to share what we’ve learned.
We invite you to join our Private Facebook Group and see if it’s not the key you have been missing.
Note that once you click the link you will be prompted to answer a few questions that ensure that you understand what this group stands for.
Keto Pie Crust
- 1 cup of unsalted butter melted and cooled
- 4 large eggs
- ½ teaspoon sea salt
- 1 ½ cups coconut flour
- ¼ teaspoon of baking powder
- 1 tablespoon of water
Keto Blueberry Pie Filling Ingredients
- 1 ½ cups of fresh blueberries
- 2 tablespoons of sugar substitute
- 1 8 ounce package of room temperature neufchâtel cream cheese or regular cream cheese
- Mix all the ingredients just until dough forms.
- Divide dough in half to make the top and bottom of the pie crust.
- Roll out with between two sheets of parchment paper. Set aside.
- Transfer one crust into a 9-inch pie pan. Being careful to smooth out any cracks.
- Once you add the filling to the pie and the top crust
- Pre-heat oven to 350
- Place half the rolled low carb dough into a 9-inch pie pan.
- Spread the cream cheese to the bottom of the crust.
- Add the blueberries that have been mixed with the 2 tablespoons of sugar substitute over the cream cheese layer.
- Top the pie with the other half of the rolled-out dough. Make sure to add vents to the top of the crust.
- Bake for 25 minutes until the topping is lightly brown.
- Allow to cool before slicing.
- Store in the refrigerator
The pie crust is fragile but comes together easily when pressed together.
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Nutrition Information:Yield: 10 Serving Size: 1
Amount Per Serving:Calories: 324 Total Fat: 36g Saturated Fat: 21.7g Cholesterol: 184mg Sodium: 294mg Carbohydrates: 4.9g Net Carbohydrates: 3.3g Fiber: 1.6g Sugar: 3.1g Protein: 6g