Keto Pumpkin Bars

Keto Pumpkin Bars (Low Carb, Gluten Free)

Gluten FreeSugar FreeLow CarbKeto

Packed with the fall flavors of pumpkin spice and warm cinnamon, these keto pumpkin bars are a delightful treat that will satisfy your cravings.

keto pumpkin bars

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Keto Pumpkin Bars

A moist and flavorful creation, these keto pumpkin bars offer a guilt-free indulgence for those following a low carb or keto lifestyle. There is no need to stay away from treats because treats come in healthy form too!

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

Pumpkin always makes me think of fall.  Leaves changing, crisp air, and shorter days.  But truthfully, we enjoy these keto pumpkin bars year round.  Why in the world would we make the amazing taste of pumpkin only 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!

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

Keto Pumpkin Bars

How to Make Keto Pumpkin Bars

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

Cake layer

In a large bowl, add eggs, olive oil, monkfruit and pumpkin puree. Beat with a hand beater until well combined.

How to Make Keto Pumpkin Bars

In a medium bowl, mix almond flour, baking soda, baking powder, and salt (and optional pumpkin pie spice). Combine well.

How to Make Keto Pumpkin Bars

Add dry mixture to egg mixture and continue beating with a hand beater.

Pour evenly onto the baking sheet and bake for 25-30 minutes.

How to Make Keto Pumpkin Bars


Mix all ingredients (except almond milk) in a medium bowl and beat with clean hand beaters.

How to Make Keto Pumpkin Bars

Add 1-2 tablespoons of almond milk (IF NEEDED) to get a slightly more spreadable consistency.

Frost a WARM cake. Put small globs all over the cake and spread with a frosting spreader or butter knife. A spatula does not work very well.

How to Make Keto Pumpkin Bars

Put as much or as little frosting as you want and then keep refrigerated.

How to Make Keto Pumpkin Bars

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 not to touch them!

Hand Beaters - simple hand beaters will do!  I do recommend them as it is much easier than trying to do the mixing by hand!

How to Store Keto Pumpkin Bars

These definitely need to be refrigerated. It is best to put them in a deep, glass container with a lid to keep them fresh. Another option is to put toothpicks in the bars and wrap them with plastic wrap on a plate. This does not keep as well as a closed container, however.

Keto Pumpkin Bars

Best Sweetener for Keto Pumpkin Bars

I chose to use the Besti brand allulose and monk fruit sweetener to make the best keto pumpkin bar.   Brown sugar is hard to replace.  I considered trying to make my own and then quickly gave up that thought.  Then I ran across the WholesomeYumFoods Besti brand and realized I didn't have to reinvent the wheel! It is my favorite sweetener.  

You can try it out with code TRINA10 to save 10%. Buy it here!

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?  I think not!

Then we have pumpkin puree of course! It is 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?

Yes, pumpkin is keto friendly!  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.  This comes out to be 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, as well as these easy delicious keto pumpkin bars, are totally keto!

Keto Pumpkin Bars

Can I Substitute Olive Oil For Extra Virgin Olive Oil?

The short answer is yes. There is a little more to it, but for the most part, you can substitute olive oil and extra virgin olive oil.

I tend to use extra virgin olive oil rather than regular olive for the added health benefits.

In short, extra virgin olive oil is less processed and higher in antioxidants than regular olive oil. That is enough for me!

Keto Pumpkin Bars


As I mentioned 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 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 in this case!

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!

Other Keto Pumpkin Dessert Recipes

Keto Pumpkin Cheesecake Mousse

Keto Pumpkin Pecan Bagels

Savory Keto Pumpkin Rolls

Keto Pumpkin Pie Fat Bombs

Keto Pumpkin Bars

Keto Pumpkin Bars

The best, most delicious and moist keto pumpkin bar recipe out there! A great keto dessert to enjoy year round!
4.54 from 217 votes
Prep Time 10 minutes
Cook Time 30 minutes
Additional Time 10 minutes
Total Time 50 minutes
Servings 32
Calories 180 kcal


Cake Layer

  • 5 eggs beaten
  • 1 cup extra virgin olive oil
  • 1 cup low carb brown sweetener
  • 1 cup pumpkin puree
  • 2 cups almond flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • ½ teaspoon Pink Himalayan sea salt
  • optional 1 teaspoon pumpkin pie spice - I've heard many people like to add pumpkin spice for a little extra pumpkin kick!
  • optional dash of cinnamon
  • Greasing agent of choice



  • 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

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


  • Mix all ingredients (except almond milk) in a medium bowl and beat with clean hand beaters.
  • Add 1-2 tablespoons of almond milk (IF NEEDED) to get a slightly more spreadable consistency.
  • 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.
  • Put as much or as little frosting as you want!
  • Keep refrigerated.


Serving: 1sliceCalories: 180kcalCarbohydrates: 2gProtein: 2gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 10gCholesterol: 59mgSodium: 159mgSugar: 2g
Tried this recipe?Let us know how it was!

82 thoughts on “Keto Pumpkin Bars (Low Carb, Gluten Free)”

      1. I finally updated the post with that because I get asked all the time and keep forgetting to update! 18×13 (ish) works the best but as long as you monitor baking time, that size can be flexible.

      1. Soooo good! I used a slightly smaller cake pan and probably didn’t bake for long enough and the bars seemed a little soggy. Either that or too much oil. Flavor was amazing though. Just need to fixture texture of the actual bar.

        1. I cut the oil in half and only used half the frosting. Cutting the oil in half gave it a more cake texture and I liked it much better.

      1. Most grocery stores have it! It is normally on the baking aisle. It is a common ingredient for pumpkin pies, etc.. It could be called canned pumpkin as well!

      1. You could freeze the bars before frosting them. I have not tried to freeze these particular bars, but I would imagine if you wait until they are completely cooled and get all the air out they would probably freeze just fine!

    1. No, I have not. If you were to use coconut flour, it would almost need to be a new recipe because it is so different. It is WAY more dense than almond flour for starters so it will soak up a lot more. My kiddos are not overly fond of coconut flour so I minimize the use.

      1. Very delicious. Only thing is that personally I think the recipe makes too much frosting for cake but others may like that

    1. I know that coconut flour would greatly change the recipe, so I wouldn’t try that. I will be looking into creating more desserts and baked goods WITHOUT almond flour, so stay tuned! I will also be experimenting with existing recipes to offer alternatives.

    1. YES! So sorry! I will fix the wording. On occasion, I say brown on accident, but what I mean is GOLDEN!

  1. Great Pumpkin Bar recipe. My wife has to have her deserts. She loves this one. I didn’t have the liquid Stevia for the frosting and so I used the small packet of Stevia. Big mistake the frosting has small crystals in it. Still very good. I’m still leaning.

  2. This is so good but I need to scale it down to an 8×8. Can you give me some guidance on the approximate ratios? Thanks.

  3. I just took mine out of the oven. Smells great! I added pumpkin pie spice. Only made half the frosting as I’m going to try a freeze half. Do you know if it freezes well?

      1. For the frosting, is it supposed to be powered white monkfruit? Not powdered golden? I cant find powdered golden! 🙁

    1. You can leave it out if you want. Or taste it and add a touch more powdered/granular sweetener. I like to pair liquid stevia with other types as they balance each other out. But you can certainly replace it or leave it out!

  4. I’ve been baking low carb for almost two years and this is my favorite dessert to date! I made only very minor substitutions due to using my preferred brands/ingredients— including using avocado oil, brown swerve, and adding 1 tsp cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground cloves. My family found the frosting to be the perfect amount. In it I used vanilla creme flavored stevia drops, powdered swerve, and heavy whipping cream instead of almond milk. Trina, thank you so much for this amazing recipe. I know my family will be asking for this all fall. Who am I kidding?! They’ll be asking for this one year round!

  5. Can you please confirm that this uses an entire cup of olive oil? That seems like an awful lot for one pan of pumpkin bars. Thank you.

  6. Is is really “golden” sweetener in the frosting? The flavor doesn’t seem quite right. And it has a brown tint to it that I don’t notice in your pictures.

    1. I go back and forth and use whatever I have on hand. Both will work. Many people prefer the golden, but if you prefer the more traditional cream cheese frosting, then you can use a regular sweetener vs the golden! I personally like it both ways.

  7. I made the Keto Pumpkin Bars and included the pumpkin spice. What a great flavour and so moist! Thank you! I just made 1/3 the recipe using orange extract and orange zest and put it into a 8×8 pan. Oh my word! Wonderful!! Thank you for the recipe.

  8. This recipe turned out amazing!! I’ve made keto desserts in the past and some just don’t turn out right. I hate experimenting with keto ingredients because they are expensive lol!
    These pumpkin bars are super yummy! My non keto friends loved it so much, they had seconds.
    I only had avocado oil so I used it instead of olive, it turned out just fine! I feel guilty eating them lol! They don’t taste healthy whatsoever.

  9. Do you store these in the fridge since they have cream cheese frosting? Just finished making mine… about to try!!!

    1. You don’t have to use pink Himalayan sea salt. That is just what I prefer! You can use regular sea salt. Or if you don’t have sea salt at all, then decrease the amount a bit for regular salt as it is not as coarse as sea salt.

  10. Why a sheet pan? Can you use a 9×13 dish or is the batter easier on sheet tray? Going to make this, it sounds yummy!! Thanks.

    1. THE cooking time would definitely vary if you use a 9×13 pan as it would make the thickness of a cake vs a bar! I use a sheet pan so that they are bars thickness!

  11. I made the cake first. I didn’t have the m/fruit confectioners sugar, but it was ordered. However, it smelled soooooo goooood I couldn’t stop salivating, so I tried a piece. The cake is now half gone. Damn the bad luck. So, it looks like I’ll be doing some more baking next weekend. Absolutely D-lish!

  12. This is soooo good. I did not have the powder monkfruit sweetener so I just blended the golden monk fruit I had. And I don’t like almond milk so I just use him heavy cream and I left out the liquid stevia because I thought it was sweet enough. This has got to be one of the best Keto desserts I have tried.

  13. I’ve never made anything like this before but I’m now pre pre-diabetic (thanks dad genetics and PCOS) and I have to get my blood sugar under control. This was my first whirl even tasting stevia or monk fruit sweetener. So I don’t know what I was expecting- but this was actually good. The cake is moist and the frosting was decent- I didn’t use the stevia drops because have you ever tasted stevia? Horrific. I threw the brand new bottle straight in the garbage. My husband even liked them after he made a crack at the fact that the were gf and sf.

    1. SO glad you like them. I generally don’t use stevia by itself. But when *combined* with other sweeteners it often removes the “cooling” effect that some people find with erythritol based sweeteners! Not everyone experiences the cooling effect, though.

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