Gluten FreeSugar FreeLow CarbKeto

Why save pumpkin just for fall?  I mean, seriously!  These Keto Pumpkin Bars are perfect for a year-round treat and snack.  WHY LIMIT YOURSELF?

Keto Pumpkin Bars

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Keto Pumpkin Bars

I stole my mom’s non-keto pumpkin bars which are simply amazing and I turned them into a delicious keto treat!

I just can’t stop making pumpkin desserts!  These keto pumpkin bars are another hit!

Pumpkin always makes me think of fall.  Leaves changing and the air getting colder.  But truthfully, we enjoy things like this year round.  Why in the world would we make the amazing tastes of pumpkin only be enjoyable for a few months out of the year?

My entire family enjoyed these low carb and gluten free pumpkin bars – now yours can too!

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Keto Pumpkin Bars


Now, if you like individual pumpkin desserts, be sure to check out keto chocolate chip pumpkin muffins and keto pumpkin cupcakes!  YUM!!!

Kitchen Essentials for Baking Keto Pumpkin Bars

Baking Sheet – yes, you will be baking this on a baking sheet!  Make sure it is a nice one and not one that your hubby uses for raw meat and then scratches up by cutting things on it.  Oh wait, maybe that’s just at my house. 

I get these colored ceramic ones so he KNOWS now to touch them!

Hand Beaters – simple hand beaters will do!  I do recommend them vs trying to do the mixing by hand!

Keto Pumpkin Bars


I chose to use Lakanto Brown Monkfruit.  I know it sounds scary, but really it isn’t.  You can get it on Amazon and it will be to your doorstep in no time.  

Brown sugar is hard to replace.  I considered trying to make my own and then quickly gave up that thought.  Then I ran across  Lakanto Brown Monkfruit on Amazon and was sold. 

I actually use it in quite a few recipes such as Keto Cinnamon Rolls and Keto Chocolate Chip Cookies.  Both of which happen to be very popular.  Coincidence?  Hmm….

Pumpkin puree of course!  Nature’s natural sweetener!   Pumpkin puree is often used in place of other sweeteners because it is not crazy high in carbs and tastes amazing!

Keto Pumpkin Bars

Is Pumpkin Keto friendly?

Absolutely!  Let’s take pumpkin puree, for example, since that is what we use in these bars.  For 1/2 a cup, pumpkin puree is approximately 10 total carbs with 4 grams of fiber.  So 6 net carbs.  We use 1 cup, which puts us at 12 net carbs.

Now, while that may seem like a lot, there are 36 bars, therefore the pumpkin accounts for .3 carbs per bar.  

So pumpkin AND these easy healthy pumpkin bars are totally keto!

Keto Pumpkin Bars


As I mention in the recipe, frosting can be tricky if you rush it or if you wait too long. 

Simply wait a few minutes for the cake to cool, but still is warm and then start frosting.  The cake is delicate so you cannot do this with brute force.  Spread out a bunch of globs of frosting on the cake and let them warm for a moment.  Then spread.

I actually found a butter knife worked the best!

BUT if you want a little trick, here is my trick!  When I take the cake out of the oven, I set it aside on the counter and then make the frosting in an oven-safe bowl.  

I place the frosting in the oven (that has been turned off and is cooling down) for about 2-3 minutes.  This is just enough to soften up the frosting!  Works quite well.  Just don’t forget about it in there!

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Keto Pumpkin Bars

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Yield: 32

Keto Pumpkin Bars

Keto Pumpkin Bars
Prep Time 10 minutes
Cook Time 30 minutes
Additional Time 10 minutes
Total Time 50 minutes


Cake Layer



  1. Preheat oven to 350 degrees and grease regular size (18x13) baking sheet. The sheet size can be a little flexible if you monitor baking time.

Cake layer

  1. In a large bowl, add eggs, olive oil, monkfruit and pumpkin puree. Beat with hand beater until well combined.
  2. In a medium bowl, mix almond flour, baking soda, baking powder and salt (and optional pumpkin pie spice). Combine well.
  3. Add dry mixture to egg mixture and continue beating with hand beater.
  4. Pour evenly in baking sheet and bake for 25-30 minutes.


  1. Mix all ingredients (except almond milk) in a medium bowl and beat with clean hand beaters.
  2. Add 1-2 tablespoons of almond milk (IF NEEDED) to get a slightly more spreadable consistency.
  3. Frost a WARM cake. Put small globs all over cake and spread with frosting spreader or butter knife. A spatula does not work very well.
  4. Put as much or as little frosting as you want!
  5. Keep refrigerated.

Nutrition Information:



Serving Size:

1 slice

Amount Per Serving: Calories: 180Total Fat: 18gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 59mgSodium: 159mgCarbohydrates: 2gFiber: 0gSugar: 2gProtein: 2g
Nutrition is calculated using a third party plug-in. It is best to always validate!