Most of the calories in pumpkin pie comes from the crust and sugar. Invest in almond flour or wheat flour in your crust and you’ve got a good start. You can reduce the amount of sweetener that you use and increase the other seasonings. Many cooks have found that almost half the sugar can be eliminated in a pie filling without affecting the flavor.
If you want to eliminate the crust entirely, choose a pumpkin puree parfait or other lighter fare. Whip pumpkin puree with a little cream cheese to thicken, then serve in pretty dessert bowls with a sprinkling of nutmeg and crunchy toppings of chopped pecans.