Delicious Keto Pumpkin Bars Recipe: Easy, Healthy & Low Carb Treats

Indulge in Autumn’s Delight with Keto Pumpkin Bars

Welcome to a world where the warm spices of fall meet the health-conscious needs of the keto diet. If you’re on the lookout for a treat that satisfies your sweet tooth without derailing your dietary goals, look no further than these keto pumpkin bars. A seasonal favorite, these bars boast a moist texture and rich flavor, all while keeping carbs in check. Perfect for anyone following a ketogenic lifestyle, these pumpkin bars are a guilt-free indulgence that doesn’t compromise on taste.

With a perfect balance of nutty almond flour, creamy pumpkin puree, and a touch of sweetness from a natural sugar substitute, these bars are a testament to the versatility of keto-friendly ingredients. Topped with a velvety cream cheese frosting, they are the quintessential treat for fall gatherings, or simply a cozy night in. So, let’s dive into the delicious world of low-carb baking and discover why these keto pumpkin bars should be your go-to dessert this season.

Keto Pumpkin Bars

A Personal Take on Keto Pumpkin Bars

There’s something about the arrival of autumn that beckons the baker in all of us. As the leaves turn and the air chills, our kitchens become a haven for comfort foods that embody the essence of the season. These keto pumpkin bars were born from a love of fall flavors and a commitment to a ketogenic lifestyle.

As someone who follows a keto diet, I understand the challenge of finding desserts that align with low-carb, high-fat requirements. That’s where the beauty of these bars comes into play. They’re not just a good keto recipe; they’re a testament to how delicious keto can be. The almond flour base offers a gluten-free alternative to traditional flours, keeping the carb count low while providing a source of healthy fats and protein. Pumpkin, the star of the show, is naturally low in carbs and packed with fiber, vitamins, and minerals.

The natural sugar substitute, erythritol, ensures that these bars are sweet without the added sugar spike. It’s a keto-friendly sweetener that doesn’t affect blood sugar levels, making it an excellent choice for those managing diabetes or looking to maintain ketosis. The addition of pumpkin pie spice not only infuses these bars with the classic flavors of fall but also offers the added health benefits of spices like cinnamon and nutmeg.

When you bite into these bars, you’re not just enjoying a delicious dessert; you’re nourishing your body with ingredients that align with your health goals. The creamy pumpkin puree melds with the richness of butter and the subtle sweetness of erythritol, creating a dessert that’s both indulgent and responsible. It’s a celebration of seasonal flavors that fits perfectly within a ketogenic framework.

Keto Pumpkin Bars Preparation

Mastering the Method for Perfect Keto Pumpkin Bars

Creating the perfect keto pumpkin bar is an art that requires a little know-how and attention to detail. The process starts with preheating your oven to ensure it’s at the right temperature for baking. Using parchment paper not only prevents sticking but also allows for easy removal of the bars from the pan.

When combining your dry ingredients, whisking is key to preventing clumps and ensuring the pumpkin pie spice and baking powder are evenly distributed. This will give you a consistent flavor and proper rise in your bars. As for the wet ingredients, room temperature eggs and butter blend more smoothly with the pumpkin puree, creating a cohesive mixture that will integrate well with the dry mix.

The real secret to these bars’ texture lies in the mixing. Overmixing can lead to a dense final product, so it’s crucial to stir until just combined. Once your batter is ready, spreading it evenly in the pan is the next step to achieving uniform baking and a smooth surface for your frosting.

While your bars are in the oven, the focus shifts to the cream cheese frosting. The key here is to have your cream cheese and butter softened to room temperature for a silky-smooth consistency. Using an electric mixer will help you achieve that perfect creamy texture that’s so irresistible atop these pumpkin bars.

Patience is a virtue when it comes to cooling. Rushing the frosting process can lead to a messy finish, so ensure your bars are completely cool before spreading the frosting. This waiting period allows the flavors to meld together and the texture to set, resulting in a bar that’s firm enough to cut but still delightfully moist.

Remember, these tips are what elevate a good recipe to a great one. It’s these little nuances in preparation and technique that will make your keto pumpkin bars the talk of the season.

Keto Pumpkin Bars with Cream Cheese Frosting

Variations to Spice Up Your Keto Pumpkin Bars

Chocolate Chip Pumpkin Bars

For those who love the combination of pumpkin and chocolate, adding keto-friendly chocolate chips to the batter can take these bars to new heights. The slight bitterness of dark chocolate pairs wonderfully with the sweetness of the pumpkin, creating a complex flavor profile that’s sure to delight.

Nutty Pumpkin Bars

Adding chopped pecans or walnuts to the batter not only introduces a delightful crunch but also ups the healthy fats, making these bars even more keto-friendly. The nuts complement the pumpkin’s soft texture and add a layer of rustic charm to each bite.

Spiced Frosting

To amplify the fall flavors, consider adding a pinch of cinnamon or pumpkin pie spice to the cream cheese frosting. This small tweak can transform the frosting into an even more flavorful complement to the pumpkin bars beneath.

Substitutions for Your Keto Pumpkin Bars

Understanding the need for flexibility in the kitchen, especially when adhering to dietary restrictions, is crucial. Here are some substitutions to keep your pumpkin bars keto while catering to different preferences or pantry limitations.

For those who are dairy-free or simply out of butter, coconut oil is an excellent substitute. It provides a similar fat content necessary for the bars’ texture, and its subtle tropical flavor is usually masked by the pumpkin and spices.

If cream cheese isn’t your thing or you’re looking for a dairy-free frosting option, consider using a dairy-free cream cheese alternative. Many brands offer products that can be whipped into a frosting that’s just as creamy and delicious as the traditional version.

Finally, if erythritol isn’t available, other keto-friendly sweeteners like stevia or monk fruit can be used in its place. However, be mindful of the conversion rates, as these sweeteners can have different levels of sweetness compared to erythritol.

Frequently Asked Questions

Here are some of the most common questions and answers to help you perfect your keto pumpkin bars:

Can I use fresh pumpkin instead of canned puree?

Yes, fresh pumpkin can be used, but it must be cooked and pureed to match the consistency of canned puree. Ensure it’s well-drained to avoid excess moisture.

How do I store leftover pumpkin bars?

Store them in an airtight container in the refrigerator for up to 5 days, or freeze them without frosting for up to 3 months.

Can I make these bars nut-free?

Yes, for a nut-free version, try using sunflower seed flour or coconut flour, but adjust the quantity as coconut flour is more absorbent.

Is there a way to make the frosting less sweet?

Adjust the amount of sweetener to taste, or add a pinch of salt to balance the sweetness.

Can I double this recipe?

Yes, simply double the ingredients and use a larger pan, but keep an eye on the baking time as it may need to be adjusted.

With these tips, variations, and substitutions, you’re well on your way to creating keto pumpkin bars that are sure to impress. Happy baking!

Keto Pumpkin Bars

Rich, moist, and bursting with pumpkin spice flavors, these Keto Pumpkin Bars are a perfect blend of nutty almond flour, creamy pumpkin puree, and a touch of sweetness from a natural sugar substitute. Topped with a luscious cream cheese frosting, these bars are the quintessential fall treat without the carb overload.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Desserts
Cuisine American
Servings 12 bars
Calories 180 kcal


  • 8x8-inch baking pan
  • Parchment paper
  • Large mixing bowl
  • Medium mixing bowl
  • Whisk
  • Spatula
  • Electric mixer (for frosting)
  • Wire rack


Pumpkin Bars

  • 1 ½ cups almond flour 150g
  • ½ cup pumpkin puree 122g
  • cup granulated erythritol 67g
  • ¼ cup unsalted butter, melted 57g
  • 2 large eggs
  • 2 tsp pumpkin pie spice 4g
  • 1 tsp vanilla extract 5ml
  • ½ tsp baking powder 2g
  • ¼ tsp salt 1g

Cream Cheese Frosting

  • 4 oz cream cheese, softened 113g
  • 2 tbsp unsalted butter, softened 28g
  • ¼ cup powdered erythritol 48g
  • ½ tsp vanilla extract 2ml


  • Preheat your oven to 350°F (175°C). Line an 8x8 inch (20x20 cm) baking pan with parchment paper, leaving some overhang for easy removal of the bars.
  • In a large mixing bowl, combine the almond flour, granulated erythritol, pumpkin pie spice, baking powder, and salt. Whisk these dry ingredients together to remove any clumps and ensure even distribution of the spices and leavening agents.
  • In a separate bowl, mix together the pumpkin puree, melted butter, eggs, and vanilla extract until smooth. This is your wet mixture that will provide the moisture and structure to the bars.
  • Gradually add the wet ingredients to the dry ingredients, stirring until you have a uniform batter. Be careful not to overmix, as this can lead to denser bars.
  • Pour the batter into the prepared baking pan, using a spatula to spread it into an even layer.
  • Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the center comes out clean or with a few moist crumbs.
  • While the pumpkin bars are baking, prepare the cream cheese frosting by beating together the softened cream cheese, softened butter, powdered erythritol, and vanilla extract until smooth and creamy.
  • Once the pumpkin bars have finished baking, allow them to cool in the pan for about 10 minutes before lifting them out onto a wire rack to cool completely.
  • When the bars are completely cool, spread the cream cheese frosting evenly over the top. Cut into 12 bars.
  • Serve immediately or store in an airtight container in the refrigerator for up to 5 days.


Ensure all ingredients, especially the eggs and cream cheese, are at room temperature to achieve a smooth batter and frosting.
For a dairy-free version, replace the butter with coconut oil and use a dairy-free cream cheese alternative.
The erythritol can be substituted with another keto-friendly sweetener; however, taste and adjust as necessary since sweetness levels can vary.
If you prefer a thicker frosting layer, you can double the frosting ingredients.
These bars can be frozen without the frosting for up to 3 months. Thaw in the refrigerator and frost before serving.


Calories: 180kcalCarbohydrates: 6gProtein: 5gFat: 16gFiber: 3gNet Carbs: 3g
Keyword keto fall recipes, keto pumpkin bars, low carb pumpkin dessert
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