Ah…. Pumpkin. Let’s imagine – chocolate chips, pecans, pumpkin and a soft and chewy crust. Sounds perfect, right? That’s exactly what these keto pumpkin pecan bars are!
Chocolate Chip Pumpkin Pecan Bars
I set out to make keto pecan bars but was overtaken by all the pumpkin recipes flying around. I mean, it is pumpkin season after all!
I was originally going to use sugar free maple syrup and decided to use pumpkin puree instead. And, of course, I made a few other minor modifications to make it perfect, but it was pretty easy.
I don’t know what it is about pumpkin. The delicious smell. The amazing taste. The fact that both these things are true AND it is keto? Perhaps!
These keto chocolate chip pumpkin pecan bars are full of flavor and incredibly moist.
These certainly didn’t make it too far outside the baking dish before they were devoured by my kiddos.
Not only are these pumpkin bars a dessert, but they are also a snack, a breakfast treat, a side dish for lunch, pretty much anything, anytime!
Are Pumpkins Keto?
They certainly are! 1 cup of pumpkin has 9 grams of net carbs.
1 cup of pumpkin puree has about 12 grams of net carbs.
We use only pumpkin puree in this delicious keto dessert bar recipe!
Now, the amount of pumpkin puree that is used is 1/3 of a cup, which equates to about 3 net carbs. AND it makes 16 bars, so that is not bad at all!
Health Benefits of Pumpkin
According to HealthLine, Pumpkins have the following amazing benefits:
1. Incredibly nutritious with high beta carotene
2. High antioxidant content – this can aid in reducing the risk of cancer and chronic disease
3. High in vitamins that can boost immunity – specifically vitamin A and vitamin C
4. Great for eyesight (Vitamin A, Lutein, and Zeaxanthin)
5. Low Calorie AND nutrient dense – could promote weight loss
6. Heart health benefits from Vitamin C and fiber 7. Healthy skin
Do you need any more benefits?
How To Make Pumpkin Bars
Add almond flour, coconut flour, butter and brown sweetener in a small bowl. Mix together with a spatula until well combined.
Add crust dough to prepared baking and press down evenly.
Bake for 14 minutes or until the edges begin to get golden brown.
Set aside and prepare filling.
In a medium bowl, add eggs, pumpkin puree, sweetener, butter and vanilla extract. Whisk until well combined.
Add in chocolate chips and pecans. Continue mixing until well combined.
Bake for 30-35 minutes.
Set aside to cool and fully set. At least 60 minutes.
BOOM, DONE!
How To Store Pumpkin Pecan Bars
The best way to store these delicious keto pumpkin bars is in an airtight container in the fridge. They can sit out on the counter for shorter periods of time, but the fridge is best to lengthen shelf life.
How Long Will Low Carb Pumpkin Pecan Bars Last?
They will happily last for 3-4 days if properly stored. Mine lasted longer, but I like to say 3-4 days to be safe!
More Keto Pumpkin Desserts From The Keto Option
Chocolate Chip Pumpkin Muffins
Preheat oven to 350 degrees F and grease an 8×8 glass baking dish. Add almond flour, coconut flour, butter and brown sweetener in a small bowl. Mix together with a spatula until well combined. Add crust dough to prepared baking and press down evenly. Bake for 14 minutes or until the edges begin to get golden brown. Set aside and prepare filling. In a medium bowl, add eggs, pumpkin puree, sweetener, butter and vanilla extract. Whisk until well combined. Add in chocolate chips and pecans. Continue mixing until well combined. Bake for 30-35 minutes. Set aside to cool and fully set. At least 60 minutes. Serve and enjoy! As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. Nutrition is calculated using a third party plug-in. It is best to always validate!Chocolate Chip Pumpkin Pecan Bars
Ingredients
Crust
Filling
Instructions
Crust
Filling
Recommended Products
Nutrition Information:
Yield:
16
Serving Size:
1
Amount Per Serving:
Calories: 108Total Fat: 9gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 34mgSodium: 42mgCarbohydrates: 5gNet Carbohydrates: 4gFiber: 1gSugar: 3gProtein: 2g
For the step-by-step version of this recipe, check out the How to Make Keto Chocolate Chip Pumpkin Pecan Bars Story.