Pecan Pie – Fructose Friendly

Firstly, sorry for not posting over the last couple of weeks. I was in Australia minus my laptop so my photos and recipes weren’t accessible… plus I was having WAY too much fun with my family and friends. This particular recipe, however, I printed out and took with me; I had promised my dad a pecan pie and he wasn’t going to let me forget it.


Dad loves pecan pies so much that every Australia Day weekend (when we were growing up) that we stayed in Bright for the Audax Alpine Classic bike ride, we had to come home via Beechworth to go to the Beechworth Bakery. Dad would stock up on about 20 of their medium sized pies and freeze them to last through the year. He is the ultimate champion at making food last. I think that’s where my sister and I get it from, because every Easter growing up we would see who could make their chocolate last the longest. I think we still had chocolate in August most years.

This pecan pie is a pretty standard recipe. You don’t have to use maple syrup – in fact, in Australia real maple syrup is so expensive that I halved it and replace the rest with CSR’s treacle or golden syrup (both made with cane sugar). In Seattle, maple syrup is about half the price as Aus so I have no qualms using as much as I like. Which is lots, ’cause I love the flavour.


  1. Use lactose free cream in the sour cream pastry and pecan filling if you malabsorb lactose.
  2. Pecans are FODMAP friendly in the amounts served in a single slice of this pie.
  3. Brown sugar is FODMAP friendly in 1 tbsp. serves. 1/2 a cup contains 6 tbsp., and this pie serves 12. Add a little dextrose if you are worried about the fructose load or are extra sensitive.
  4. Butter is low in lactose but, if it still bothers you, use a suitable sub like coconut oil or something else you know works.
  5. Maple syrup is low FODMAP, with a fructose ratio of 1.0.

Classic Pecan Pie


For the pastry, I used my GF sour cream pastry recipe. The amounts listed in the recipe will make enough pastry for one large pie. I had to double it, though, because I had to make two. I wonder how long Dad will make them last?

One note though, you should only blind bake the pastry with the pie weights for 10 minutes and then put the filling in to complete the baking below.

Pecan Pie Filling

Adapted from a Donna Hay recipe.

  • 2 cup pecan nuts
  • 1/2 cup brown sugar or 1/2 + 1/4 cup dextrose if brown sugar is a trigger food
  • 1/2 cup maple syrup (or substitute/mix with rice syrup, golden syrup or treacle)
  • 50 g butter (or coconut oil), melted and slightly cooled
  • 3 eggs, lightly beaten
  • 1/4 cup thickened cream/heavy whipping cream (lactose free if required)

Place the pecans on a baking tray and bake for 5 mins until golden and aromatic at about 150C/300F. Set aside to cool completely.

Chop 3/4 of the pecans into small chunks and the last 1/4 in halves for the top of the pie. If you’re in a hurry and can’t be bothered placing pecan halves prettily, just chop them all. It will still taste delicious.

Place the sugar, maple syrup, butter, eggs and cream in a bowl and whisk to combine. Stir through the pecans. Pour the mix into your half-baked pie shell and bake for 40 mins at 150C/300F or until filling is set.


Before the final baking


Completely baked; you can see I took the quick and less decorative route with this pie

Cool before serving.


Enjoy with cream, ice-cream or custard. Yummo!

One thought on “Pecan Pie – Fructose Friendly

  1. Reblogged this on Not From A Packet Mix and commented:

    Hey guys! I promise I will have a new post up for you next Friday but for now, in honour of my parents staying with us, here’s my Dad’s favourite dessert ever. A pecan pie.

    Simple, quick (after the pastry is made) and delicious, this is a real crowd pleaser. I never have any left over. I will make it again soon and update the photos, I swear!

    Cheers guys and happy fructose friendly Friday!

    Nat xo.

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