These keto pumpkin bars - with cream cheese frosting - are not only tasty, seasonal, and festive, they're also easy to make AND have some protein!
Recently I had to stock up on my favorite fall spice and work up some sweet desserts for the season.
For the most part, they were literally sweet desserts - recipes for my two non-keto blogs. My husband and tasters were VERY happy with their haul.
Obviously, I had to work up some keto pumpkin recipes as well - both ended up being low carb pumpkin desserts.
These easy keto pumpkin bars have all of the great pumpkin flavor of my original recipe for traditional pumpkin bars ... just done up as a low carb version.
They’re even topped with a creamy cream cheese frosting!
This is a fantastic keto pumpkin dessert to serve at family gatherings and parties during the holiday season, as they just do NOT taste like diet food.
The best keto pumpkin bars I’ve ever had!
Before getting into the keto pumpkin bars recipe, let’s take a quick look at the nutrition in this one.
When cut into 16 bars, you’re looking at 162 calories, 14 grams of fat, and 5 grams of protein per bar.
After deducting sugar alcohols, there are 5 grams of carbohydrates per bar. There are also 2 grams of fiber per bar, leaving us with 3 grams of net carbs per serving - the perfect pumpkin treats for anyone on a keto diet.
These healthy pumpkin bars are also great for those with another dietary restriction - they’re gluten free pumpkin bars!
You should be able to find most of the keto pumpkin bar recipe ingredients in grocery stores, I tend to buy the protein powder online though.
I’ve got a few notes on some of the ingredients, potential substitutions, etc:
Keto Flour Mix
Rather than using almond flour alone to take the place of wheat flour, I use a mix of a few different low carb flour substitutes:
I find this gives the best structure, texture, flavour, and nutritional profile.
You want to use pure pumpkin puree for this, NOT pumpkin pie filling. Pie filling generally includes added sugar and other ingredients, you just want pumpkin here.
Homemade pumpkin puree or canned, it’s up to you!
I use an Erythritol / Monk fruit Blend Sweetener, use whichever you like best.
Swerve Brown Sugar Substitute is a great option if you have it on hand, it works well with the flavours of the pumpkin and spices.
I use melted unsalted butter when making this recipe, but you can substitute melted or liquid coconut oil or olive oil, if you’d prefer.
Finally, these are the ingredients that I don’t have any comments on, to fill out the recipe:
Wholesome Yum's Besti Powdered Allulose
Pumpkin pie spice
How to Make Low Carb Pumpkin Bars
The full recipe is in the recipe card at the end of this post, this is a pictorial walk through of the technique.
Preheat oven to 350F (180C).
Grease an 8"x 8" square baking pan with vegetable shortening or baking spray, line with parchment paper if desired.
In a large bowl, combine almond flour, sweetener, protein powder, coconut flour, spice, baking powder, xanthan gum, and salt. Set aside.
Add wet ingredients mixture to the bowl of dry ingredients, stir gently until everything is well distributed.
Bake for 30-40 minutes, or until set in the middle. Do not over cook!
Keto Cream Cheese Frosting
In a medium bowl, whip cream cheese and butter together until smooth - I like to use an electric hand mixer for this.
Add vanilla and salt, mix well to combine.
Add powdered sugar, stir by hand to combine, then whip until fluffy.
Spread cream cheese icing over cooled bars, chill for a few hours to set up a bit before slicing and serving.
Pumpkin bars can be stored in an airtight container in the fridge (or on a plate, covered with plastic wrap) for several days.
More Keto Holiday Recipes
Looking for more easy keto recipes to serve over the holidays? Here are some tasty ideas:
Bacon Wrapped Mummy Meatloaf
Halloween Deviled Eggs
Keto Paska (Ukranian Easter Bread)
Turkey Meatballs with Keto Cranberry Glaze
Keto Cream Cheese Mints
Pumpkin Fat Bombs
Keto Mushroom Turnovers
Low Carb Funeral Potatos
Keto Sauerkraut Buns
Low Carb Holiday Desserts Roundup
Low Carb Holiday Main Dishes Roundup
Low Carb Holiday Side Dishes Roundup
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Keto Pumpkin Bars
Cream Cheese Frosting:
- 8 oz Cream cheese softened
- 2 tablespoon Butter softened
- 1 teaspoon Vanilla extract
- Pinch Salt
- ⅔ cup Powdered sweetener
- Preheat oven to 350F (180C).
- Grease an 8"x 8" square cake pan with vegetable shortening or baking spray, line with parchment paper if desired.
- In a large bowl, combine almond flour, sweetener, protein powder, coconut flour, spice, baking powder, xanthan gum, and salt. Set aside.
- In a small bowl, whisk together pumpkin puree and eggs. Add melted butter and vanilla, stir well to combine.
- Add wet ingredients mixture to the bowl of dry ingredients, stir gently until everything is well distributed.
- Transfer batter to prepared baking pan, spreading evenly.
- Bake for 30-40 minutes, or until set in the middle. Do not over cook!
- Allow bars to cool completely, before making the frosting:
Cream Cheese Frosting:
- Whip cream cheese and butter together until smooth - I like to use an electric hand mixer for this.
- Add vanilla and salt, mix well to combine.
- Add powdered sugar, stir by hand to combine, then whip until fluffy.
- Spread frosting over cooled bars, chill or a few hours to set up before slicing and serving.