Pumpkin Pecan Bars

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!

 

 

 

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Keto Chocolate Chip Pumpkin Pecan Bars

 

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. 

 

Keto Pumpkin Pecan Bars

 

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!

 

Keto Pumpkin Pecan Bars

 

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!

 

Keto Pumpkin Pecan Bars

 

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?    

 

Keto Pumpkin Pecan Bars

 

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.

 

Keto Pumpkin Pecan Bars

 

Bake for 14 minutes or until the edges begin to get golden brown.

Set aside and prepare filling.

 

Keto Pumpkin Pecan Bars

 

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.

 

Keto Pumpkin Pecan Bars

 

Bake for 30-35 minutes.

Set aside to cool and fully set. At least 60 minutes.

BOOM, DONE!

 

Keto Pumpkin Pecan Bars

 

How To Store Pumpkin Pecan Bars

The best way to store these delicious keto pumpkin bars is in an airtight contianer in the fridge.  They can sit out on the counter for shorter periods of time, but the fridge is best to lenghten 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!

 

Keto Pumpkin Pecan Bars

 

More Keto Pumpkin Desserts From The Keto Option

Chocolate Chip Pumpkin Muffins

Keto Pumpkin Bars

Keto Pumpkin Bread

Pumpkin Spice Latte

Keto Pumpkin Pie

 

Chocolate Chip Pumpkin Pecan Bars

Chocolate Chip Pumpkin Pecan Bars
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes

Ingredients

Crust

Filling

  • 2 eggs, beaten
  • 1/3 cup pumpkin puree
  • 1/4 cup low carb sweetener (I use Lakanto monkfruit)
  • 1 tablespoon butter, melted
  • 1/2 teaspoon vanilla extract
  • 1/2 cup Lily's chocolate chips
  • 3/4 cup coarsely chopped pecans

Instructions

Preheat oven to 350 degrees F and grease an 8x8 glass baking dish.

Crust

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.

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!

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