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    Home » Recipes » Cookies and Bars

    Keto Pumpkin Bars

    Published: Aug 11, 2022

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    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!

    A plate of low carb pumpkin cake bars with cream cheese icing.

    Pumpkin season is looming!

    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.

    Aside from the Pumpkin Fat Bombs I just posted, I also worked up an easy recipe for low carb pumpkin bars.

    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!

    A plate of low carb pumpkin bars with cream cheese frosting.

    Nutrition Facts

    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!

    A plate of keto pumpkin bars with cream cheese icing.

    Ingredents

    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:

    Super Fine Almond Flour / almond meal
    Coconut Flour
    Unflavoured Whey Protein Isolate
    Xanthan Gum

    I find this gives the best structure, texture, flavour, and nutritional profile.

    Pumpkin

    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!

    Sugar-Free Sweetener

    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.

    Butter

    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.

    Remaining Ingredients

    Finally, these are the ingredients that I don’t have any comments on, to fill out the recipe:

    Wholesome Yum's Besti Powdered Allulose
    Cream cheese
    Large eggs
    Vanilla extract
    Pumpkin pie spice
    Baking powder
    Salt

    A plate of low carb pumpkin bars with cream cheese frosting.

    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.

    Cake Layer

    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.

    A 2 part image showing measured dry ingredients being mixed together.

    In a separate bowl (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.

    A 5 part image showing the wet ingredients being mixed together and stirred with the dry ingredients.

    Transfer batter to prepared baking pan, spreading evenly.

    Bake for 30-40 minutes, or until set in the middle. Do not over cook!

    A 4 part image showing a baking pan lined with parchment paper, filled and spread with keto pumpkin bar batter, and baked.

    For best results, allow the bars to cool to room temperature before making the frosting:

    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.

    A 4 part image showing the cream cheese frosting being mixed together.

    Spread cream cheese icing over cooled bars, chill for a few hours to set up a bit before slicing and serving.

    A 5 part image showing the cream cheese icing being spread on bars, then the bars cut.

    Leftovers

    Pumpkin bars can be stored in an airtight container in the fridge (or on a plate, covered with plastic wrap) for several days.

    A plate of keto pumpkin cake bars with cream cheese frosting.

    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

    A plate of keto pumpkin bars with cream cheese icing.

    Share the Love!

    Before you chow down, be sure to take some pics of your handiwork! If you Instagram it, be sure to tag me - @LowCarbHoser - or post it to My Facebook Page - so I can cheer you on!

    Also, be sure to subscribe to my free email newsletter, so you never miss out on any of my nonsense. Well, the published nonsense, anyway!

    ... and hey, if you love the recipe, please consider leaving a star rating and comment!

    A plate of keto pumpkin cake bars with cream cheese frosting.

    A plate of low carb pumpkin cake bars with cream cheese icing.
    Print Recipe Pin Recipe Save Recipe Saved!
    5 from 1 vote

    Keto Pumpkin Bars

    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!
    Prep Time15 mins
    Cook Time35 mins
    Total Time50 mins
    Course: Dessert
    Cuisine: American
    Diet: Diabetic, Gluten Free
    Servings: 16 Bars
    Calories: 162kcal

    Equipment

    8 inch square glass dish

    Ingredients

    Pumpkin Bars:

    • ¾ cup Almond flour
    • ⅔ cup Sweetener
    • ⅓ cup Unflavoured protein isolate
    • ¼ cup Coconut flour
    • 2 teaspoon Pumpkin pie spice
    • 1 teaspoon Baking powder
    • ½ teaspoon Xanthan gum
    • ½ teaspoon Salt
    • ¾ cup Pumpkin puree
    • 3 Large eggs
    • ⅓ cup Butter melted
    • 2 teaspoon Vanilla extract

    Cream Cheese Frosting:

    • 8 oz Cream cheese softened
    • 2 tablespoon Butter softened
    • 1 teaspoon Vanilla extract
    • Pinch Salt
    • ⅔ cup Powdered sweetener

    Instructions

    Pumpkin Bars:

    • 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.

    Nutrition

    Calories: 162kcal | Carbohydrates: 5g | Protein: 5g | Fat: 14g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 63mg | Sodium: 208mg | Potassium: 65mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2191IU | Vitamin C: 1mg | Calcium: 58mg | Iron: 1mg

    A plate of low carb pumpkin cake bars with cream cheese icing.

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