An easy lemon coconut custard pie with coconut milk that’s low in carbs and keto friendly. And there’s no need to make a crust to make it a simple crustless pie.
After posting my creamy lemon custard pie with meringue, I thought about making a pie more like the crustless coconut pie recipe. I do prefer a crustless pie, but the lemon custard was too soft for that.
If you’re new to the Keto lifestyle, whether it’s for medical reasons or just weight loss, here’s a question you might be asking:
Can a Keto pie really taste good? Like comfort food should?
The answer: surprisingly, yes!
Low-glycemic keto pies can be mind-blowing moist. And dare I say, even decadent.
But this coconut custard pie doesn’t leave you with a nasty, artificial aftertaste. This is an important fact to address in learning how to cook healthy desserts.
You can’t use artificial sweeteners just to keep the net carbs down. Sugar substitutes that are man-made trick the brain into wanting more and more.
Thus, eventually, you’ll end up eating more and more pie. And the rest of the ingredients will have calories so you’ll defeat the purpose of eating low carb.
However, if you use a smart fat in your recipe, you’ll be able to keep it keto and curb your appetite.
[Don’t know what a smart fat is? Read my interview with celebrity nutritionist, Dr. Jonny Bowden on my natural health blog about the subject.]
Coconut Custard Pie: Will All That Coconut Kill Me?
Yes, coconut oil has been trendy going on for about a decade now. And that’s a good thing. To be honest, I’m not sure I’d be able to pull off some of these delectable desserts on my blog if it weren’t for coconut oil.
Without doubt, there are still some coconut critics out there. In fact, about a year ago, in the mainstream media, there were lots of articles with bait-click headlines. “Coconut oil isn’t healthy. It’s never been healthy.”
Well, thank you, USA TODAY for the Grim-Reaper-is-coming-for-you warning. That means more coconut oil for me!
Actually, I think it’s a shame for this disinformation….
One reason why the article suggests coconut oil is bad for you is the high saturated fat content.
But as Dr. Bowden points out in my interview with him, the only dietary fat that’s bad for you is oxidized fat. It doesn’t matter whether the fat is saturated, polyunsaturated or monounsaturated.
In fact, dietary fats contain all three forms (saturated, poly & mono). Even olive oil is about 10 percent saturated fat.
But if the fat is all-natural and hasn’t been denatured/gone rancid/spoiled due to heat, light, air or hydrogenation, there’s no need for the dire warning.
LDL in Coconuts: Reason For Concern?
Another reason coconut gets a bad rap by the mainstream is that it raises LDL levels. Although that’s true, it’s not necessarily a bad thing.
Wait, what? Isn’t LDL the “bad cholesterol?”
No, it’s not.
In fact, as this article says, you need a certain amount of LDL to gain more muscle mass. Furthermore, all your bodily tissues need cholesterol. And LDL delivers it.
Here’s another reason why LDL isn’t synonymous with a massive heart attack. When levels of it are high, it serves as a warning sign that something is wrong.
So who cares if coconut raises your LDLs….?
It also raises your HDLs, too. HDL removes cholesterol build up from the arteries.
But why all this talk about coconuts?
Two reasons. First, my recipe for coconut custard pie contains the holy trinity of C’s: coconut milk, coconut flour and shredded coconut flakes (unsweetened, of course.)
And second, perhaps because of the preponderance of articles online bashing coconut nutrition, I have been getting more emails asking if coconut is keto-friendly.
Now, granted, I’m just a humble low-carb food blogger. But if there’s one thing about me you need to understand is I’m a pesky, diligent researcher.
I’ll sift through research journals and nutrition articles until my eyes bleed until I come to a conclusion.
Coconut Flour Nutrition
Most articles that focus on coconuts do so emphasizing the oil. I wish there were more focus about coconut flour. Using it transforms high-sugar recipes into healthy, delicious creations.
Many of my followers report that they’re skeptical of baking with coconut flour. Primarily because they don’t like the strong taste of coconut.
But you might be surprised. Even if you despise coconuts. Coconut flour isn’t too, well, coco-nutty.
It’s gluten-free, it’s high in protein and dietary fat.
I can’t emphasize enough that if you want to do dessert the healthy way, you need enough fat.
If a dessert has enough fat while also being very low in net carbs, just one serving will likely satisfy. This is why I love using coconut flour (and almond flour) in my desserts.
Coconut Custard Pie: Other Necessary Ingredients
My recipe calls for two large eggs. Try to buy organic, free-range if you can. Don’t fall for the false marketing ploy, “Cage Free.”
Cage-free is only slightly less inhumane than factory-farmed, big-agribusiness eggs.
I’ll leave it up to you what natural sweetener you want to use. I’ve used the sugar alcohol, Swerve, in several recipes.
Unlike other sugar alcohols, it doesn’t cause bloating or gas. You can also try Stevia extract or monk fruit extract.
But with the vanilla extract and lemon extract and zing, you really won’t need much.
I hope you enjoy the recipe. Is it a dessert that satisfies your sweet tooth and cravings? Does it taste amazing? Tell me what you think….
Easy Lemon Coconut Custard Pie with Coconut Milk
Ingredients
- 2 large eggs
- 1 cup Coconut Milk canned
- ¾ cup low carb sweetener
- ¼ cup coconut flour
- 2 tablespoons unsalted butter melted and cooled (use butter flavored coconut oil for dairy-free)
- 1 teaspoon vanilla extract
- ¾ teaspoon baking powder
- 1 teaspoon lemon zest
- ½ Teaspoon Lemon Extract
- 4 Ounces Unsweetened Shredded Coconut
Instructions
- Spray a 9-inch pie dish with cooking spray and preheat the oven to 350 degrees.
- In a large bowl, mix the eggs, coconut milk, sweetener, coconut flour, butter, baking powder, vanilla, lemon zest, and lemon extract. Stir just until combined.
- Fold in the unsweetened coconut. Pour the mixture into the pie dish.
- Bake for 40 - 45 minutes or until the edges are brown and the top is a light golden brown.
- Remove from the oven and allow to cool completely before attempting to cut and serve.
- Store leftovers in the refrigerator for up to three days.
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Notes
This pie can be frozen for up to six months. It should be placed in the refrigerator to thaw before serving.
Nutrition
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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Teresa says
This was yummy! I love coconut. This reminded me of a scone! I used an extra egg yolk and less sweetener, 1/2 cup. I was worried it would be too sweet since I’ve been off “sugar” for 8 months. Can’t wait to have a slice with coffee in the morning.
Lisa says
It’s really hard to get a sweetener amount for all. I typically use half or less of what’s in the recipe. The longer you are away from real sugar, the less sweet you like treats.
Tina says
I just made this tonight and it’s delicious! I can’t wait until tomorrow to have another slice. I should have whipped up some coconut milk whipped cream or something to top it with, but instead I just stuffed it in my face.
It is very crumbly, though. Moist! But crumbly. I wonder if adding an egg would make it more gooey and custardy…
Lisa says
An extra egg yolk or egg might help.
Christy says
If I have to use Swerve, should it be the same amount and do you think it would be do better with granulated or confection sugar?
Lisa says
Swerve or any one-for-one sweetener can be used in the same amount.
Maggie says
Oh my gosh! This was crazy easy and taste DELISH! Perfect recipe and bakes beautifully! My husband loves it too!
Lisa says
Thanks for writing in Maggie and letting us know how it worked out. So glad you both enjoyed the pie!
Ruby Miller says
I also made this for the 1st time yesterday, my husband couldn’t get enough of it, so I have just make it again…in a bread tin….x
Lisa says
Interesting to put this in a bread tin. Thanks for sharing!
jane says
It’s a keeper! Everyone loved it. Because there’ s no such thing as too much lemon I topped it with some homemade keto lemon curd, fresh blueberries and a sprinkle of mint.
Lisa says
Oh yeah! The more lemon the better!
Jane says
Love this recipe! Making it again this week for my birthday. Happy birthday to me!
Lisa says
Happy Birthday! Enjoy!
Deborah says
Can I use sweetened coconut not worried about calories??
Lisa says
If you don’t care about the added carbs and sweet taste, sure.
Amy says
The mixture was really thick after I added the coconut. Is it supposed to be like that? I used dehydrated coconut because I couldn’t find any other unsweetened coconut. It’s in the oven now so hopefully it works. My husband is waiting for it!
Lisa says
It is dehydrated unsweetened coconut that was used.
Amberley says
Is it 4oz of coconut measured by volume of 4 oz in weight for the coconut?
Lisa says
It’s weight.
Julia Mueller says
This looks absolutely fabulous…’nuff said! I’ve been craving sweets like crazy and have been trying to be more cognizant of my sugar intake, so this looks perfect!
Roberta says
I’m a bit confused: you wrote about LDL sayng that coconut rises it, but I had always found that coconut doesn’t contain colesterol (it contains satured fats, I know, but they’re good for us, and also cocoa butter contains satured fat but I’m sure no colosterol …) could you explain this with a short note please?
Lisa says
You can read more about it on this article at Dr. Hyman where he states the following:
“Studies show saturated fat raises LDL (your so-called “bad” cholesterol) but it improves the quality of the LDL and increases its size making it less likely to promote heart disease. It also raises HDL (“good” cholesterol). On the other hand, sugar lowers HDL. Ultimately, the ratio of total to LDL cholesterol and particle number and size are a far bigger predictor of heart attacks than LDL itself.
That brings us back to coconut oil, which can contain up to 90 percent saturated fat. Interestingly, countries with the highest intakes of coconut oil have the lowest rates of heart disease.”
Bettie says
Thank you for actually putting canned coconut milk…It gets very confusing between canned and boxed. Is this recipe did you use a can of coconut milk that has NOT been refrigerated to separate?
Lisa says
It’s so cold here in Connecticut that canned coconut milk is always separated. I like to warm the can/container in warm water and mix it together before using.
rita reynolds says
how many slices per pie or size of slice
Lisa says
It’s at the top of the recipe (8 people = 8 slices).
Michele says
Does the coconut milk act as a flavor enhancer and thickener? Would almond milk work as well in this recipe?
Lisa says
Almond milk should work, but canned coconut milk is thicker and has more fat. You may need to add a thickener with almond milk.
Linette Arnold says
May I use fresh lemon juice in place of extract? How much would you recommend. Aaaaah, coconut and lemon are my two favorite flavors!
Lisa says
You won’t get the same flavor with lemon juice so if you don’t mind that, you can add some. However, it will add more liquid.
Gloria Moore says
Pie looks good can’t wait to try.
Samantha Smith says
The recipe looks yum, will try it tomorrow. Btw, nice and detailed blog on natural low carb foods. 😀
Keith says
Hi is there an error on sweetner amount.
I did this and it’s delicious but my carbs are at 20+ per slice due to the 3/4 cup of monk fruit?
Lisa says
The erythritol in the sweetener is not counted as it does not impact.
Debbie Villa says
I dont eat eggs! What can I use in in place of the??
Lisa says
You’ll need a thickening agent like glucomannan or xanthan gum