Packed with the fall flavors of pumpkin spice and warm cinnamon, these keto pumpkin bars are a delightful treat that will satisfy your cravings.
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Keto Pumpkin Bars
These moist and flavorful keto pumpkin bars provide a guilt-free indulgence for anyone following a low carb or keto diet. You don’t have to skip out on treats when they can be made in a healthier way!
Pumpkin always brings fall to mind—changing leaves, crisp air, and shorter days—but we love these keto pumpkin bars all year long. Why limit the delicious taste of pumpkin to just one season?
My whole family enjoyed these low carb, gluten free pumpkin bars, and now yours can too!
Now, if you like individual pumpkin desserts, be sure to check out this keto pumpkin cheesecake and these keto pumpkin pie bites. YUM!!!
How to Make Keto Pumpkin Bars
Preheat oven to 350 degrees and grease a regular size (18×13) 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.
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 a hand beater.
Pour evenly onto the baking sheet and bake for 25-30 minutes.
Frosting
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 the cake and spread with a frosting spreader or butter knife. A spatula does not work very well.
Put as much or as little frosting as you want and then keep refrigerated.
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.
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!
Is Pumpkin Keto Friendly?
Yes, pumpkin is keto friendly! For example, the pumpkin puree used in these bars contains about 10 total carbs and 4 grams of fiber per 1/2 cup, resulting in 6 net carbs. Since this recipe uses 1 cup of pumpkin puree, that amounts to 12 net carbs total.
While that might sound like a lot, it’s spread across 36 bars, so the pumpkin contributes only about 0.3 net carbs per bar. That makes pumpkin—and these delicious keto pumpkin bars—completely keto friendly!
Can I Substitute Olive Oil For Extra Virgin Olive Oil?
Yes, you can substitute olive oil for extra virgin olive oil. While there are some differences, they can generally be used interchangeably in recipes.
I personally prefer extra virgin olive oil due to its added health benefits. It’s less processed and contains more antioxidants compared to regular olive oil, which is why it’s my go-to!
Notes on Frosting
Frosting can be tricky if you rush or wait too long. Let the cake cool for a few minutes, but while it’s still slightly warm, begin frosting. Since the cake is delicate, gently spread the frosting. I recommend placing small globs of frosting on the cake and allowing them to warm up before spreading.
I found that using a butter knife works best!
Here’s a helpful trick: After taking the cake out of the oven, place your frosting in an oven-safe bowl. Put the bowl in the oven (turned off but still warm) for 2-3 minutes to soften the frosting—just be sure not to forget about it in there!
Other Keto Pumpkin Dessert Recipes
Keto Pumpkin Cheesecake Mousse
Keto Pumpkin Bars
Equipment
Ingredients
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
Frosting
- 16 ounces cream cheese softened
- 8 tablespoons butter softened
- 1 cup low carb powdered sweetener
- 1 teaspoon vanilla extract
- 1/2 teaspoon almond extract
- 10 drops liquid stevia
- 1-2 tablespoons unsweetened almond milk
Instructions
- Preheat oven to 350 degrees and grease regular size (18×13) 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.
Frosting
- 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.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.
