These crispy pumpkin pie rice paper muffins are one of the easiest healthy pumpkin desserts you can make: egg dipped rice paper wrapped around a creamy pumpkin pie filling, then air fried until golden. It’s a gluten free pumpkin dessert that’s high in fibre, and one of the best healthy halloween snacks for a spooky spread.
This recipe actually happened because I messed up what I originally planned. I was intending to make something similar to my crispy banana rolls, but the filling was a bit too liquid, so I decided to improvise using muffin moulds and wow, these came out so well, super crispy on the outside and the middle just set and super tasty. I decorated these for a spooky Halloween spread and they would be a great thing to make with children.
- Crispy, flaky rice paper cases that taste like mini pumpkin pie bites, with no pastry in sight
- 13g fibre and 14g protein across the batch of three
- One of those healthy halloween snacks for kids that’s actually fun to make together
Key ingredients
Rice paper, cut in half and dipped in egg and milk, crisps up like filo in the air fryer; layering two halves in opposite directions makes a strong case that won’t leak.
Pumpkin puree gives the filling its colour and that pumpkin pie flavour; use plain puree, not pumpkin pie filling, which already has sugar added.
Light cream cheese and 0% Greek yogurt make the filling creamy and tangy, a bit like cream cheese pumpkin bites or an easy pumpkin cream cheese dessert, while the yogurt keeps it lighter.
Chicory syrup sweetens it and adds most of the fibre; maple syrup works too if you don’t have it.
Chia seeds thicken the filling slightly, which helps it set in the middle rather than running out.
A note from your nutrition coach
These are a lovely example of how easy healthy pumpkin desserts can be. Instead of pastry and a cup of sugar, you’ve got rice paper, pumpkin, dairy and a fibre packed syrup, which keeps the whole batch under 300 calories with 14g protein. If you’re new to chicory syrup, start with a smaller portion, as its fibre can cause bloating if you’re not used to it. And if you’re making these with kids, let them do the folding, it’s the fun bit.
If you love the crispy rice paper idea, try my Crispy Banana Spring Rolls, where these started, and for more pumpkin, my Pumpkin Spice Cheesecake Bites and Pumpkin Pop Tarts are both on the site.
Enjoy,
Alex 🙂
Crispy Pumpkin Pie Rice Paper Muffins (Healthy Pumpkin Dessert, Gluten Free)
Easy pumpkin pie bites with a crispy rice paper shell and a creamy pumpkin, cream cheese and Greek yogurt filling, air fried in a muffin mould. A healthy pumpkin dessert and low calorie pumpkin dessert, plus an easy gluten free pumpkin dessert that doubles as one of the best healthy halloween party snacks: decorate them as little mummies for a spooky spread.
Ingredients
Rice paper cases
Filling
Instructions
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Mix the cream cheese, Greek yogurt, pumpkin puree, chia seeds, pumpkin spice and chicory syrup in a bowl until smooth.
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Cut the rice paper sheets in half.
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Whisk the egg, milk and vanilla in a shallow dish. Dip one half sheet at a time, lay it over a greased muffin mould, then top with a second dipped half going the opposite direction.
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Spoon a third of the filling into the centre.
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Fold the sides in and over the top to seal it. Repeat with the rest of the rice paper and filling. Spray with some olive oil (this will help make them crispier).
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Air fry at 170°C for 12 to 16 minutes, flipping them halfway carefully using a spoon, this will make the top and bottom crispy.
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Let them cool slightly so the middle sets, then serve.
Nutrition Facts
Nutrition Facts
Servings: 1 ServingCalories:294kcalTotal Fat:9.9gSaturated Fat: 4.0gSodium:252mgTotal Carbohydrate:30.3gDietary Fiber: 13.1gSugars: 6.3gProtein:13.9g
Note
- Mummy decoration (optional): drizzle with something white and add candy eyes once cool. It isn't included in the nutrition.
- Chicory syrup is very high in fibre, so if you're not used to it, it can cause bloating. Maple syrup works instead, but drops the fibre to about 3g and adds sugar.
- Use plain pumpkin puree, not pumpkin pie filling, which is already sweetened.
- Gluten free: check your rice paper and pumpkin spice are certified if you're coeliac.
- A silicone muffin mould makes them easy to pop out and flip.
- Allergens: egg and milk.
- Leftover pumpkin puree keeps for about 5 days in the fridge, or freeze it in portions for more healthy pumpkin puree dessert recipes.
