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

Frosting

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

Notes

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

Yield: 32

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!

Prep Time 10 minutes
Cook Time 30 minutes
Additional Time 10 minutes
Total Time 50 minutes

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

Instructions

  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.

Frosting

  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:

Yield:

32

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!

For the step-by-step version of this recipe, check out the How to Make Keto Pumpkin Bars { Low Carb | Keto | GF} Story.

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