Maple Pecan Pie

Couldn’t resist; had to try to healthify this dessert.  The corn syrup is just begging to be substituted.   Now would I normally consider maple syrup to be healthy?  Not necessarily; it is basically pure sugar (natural or not).  But we are talking about dessert here, something that we consume in moderation, right? 😉  When using [pure] maple syrup instead of corn syrup, we are replacing a highly processed ingredient with a more natural one.  Also, because maple syrup is much sweeter than corn syrup, we can eliminate (or at least reduce) the need for more added sugar.

This pecan pie is everything I need in a pie.  It’s flavorful, sweet and tenderly crunchy.  If you have a big sweet tooth, you might want to add more sugar in addition to the maple syrup, but it was just fine for me without it (and I do have a big sweet tooth).

See the recipe:

Maple Pecan Pie

makes one 9″ pie.  Requires about 80 minutes from start to finish, including baking and cooling time.


The crust:

2 cups       unbleached, all purpose flour

1/4 tsp      salt

1/2 cup      canola oil

2-3 Tbsp   room temperature water

The filling:

1/2 cup      pure maple syrup

1/2 cup      honey

1/4 cup      plant-oil-based tub butter

5 large        egg whites, well beaten

2 Tbsp       all purpose flour

1 tsp           vanilla extract

3/4 cup      pecan halves, roughly chopped

1/2 cup       chopped dates


  1. Preheat oven to 350ºF
  2. in a large/medium-sized mixing bowl, combine 2 cups of flour with salt and then add canola oil.  mix until crumbly, and then slowly add water, 1 tablespoon at a time while forming dough (with hands).  dough should be soft, but not sticky.
  3. lightly flour a flat surface, such as the countertop, and roll dough out with a lightly floured rolling pin until dough is about 12 inches in diameter.  add more flour as needed to prevent dough from sticking too much.
  4. lightly grease a 9″ pie plate. gently lift dough from counter (may need to use spatula to loosen edges) and place into pie plate (dough will likely come apart, but that’s okay; it can be pieced together in the pie plate and will still bake just fine)
  5. in another mixing bowl, combine all of the filling ingredients, except for pecan halves and dates, until well mixed
  6. sprinkle pecan pieces and chopped dates directly into the pie crust, evenly spreading across the bottom
  7. pour the filling ingredients on top (pecans will float to the top; this is what we want!)
  8. bake for 40-50 minutes until filling is set (top should be somewhat puffed-up and should only slightly jiggle when moving pie plate.  If the filling is very jiggly, it likely needs a few more minutes)
  9. allow to “rest” for 10 minutes before slicing into.image image

Nutrition Facts: Serving size: 1/8 of pie: 470 calories, 24 grams of fat (3 grams of saturated fat), 155 mg sodium, 60.5 grams of carbohydrate (4 carb choices), 2.5 grams of fiber, 35.5 grams of sugar, 8.5 grams of protein

Nutrition Facts for average of 3 popular pecan pie recipes: same serving size as above: 720 calories, 49.5 grams of fat (15.5 grams of saturated fat), 280 mg sodium, 66 grams of carbohydrate (4 carb choices), 2.5 grams of fiber, 36.5 grams of sugar, 7.5 grams of protein

Maple Pecan Pie


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