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Keto Pumpkin Bars

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Keto Pumpkin Bars are the ultimate, low-carb pumpkin dessert. They’re secretly healthy and only require nine ingredients.

keto pumpkin bars on a wire rack with frosting

Enjoy these keto pumpkin bars plain, or topped with your favorite keto cream cheese frosting.

Do you love pumpkin? If so, you’ll want to make these Keto Pumpkin Muffins.

For more dessert options check out my Keto Desserts section.

Keto Pumpkin Bars

There are only nine ingredients in this keto pumpkin bars recipe, unless you add optional keto chocolate chips or top these keto pumpkin bars with Keto Cream Cheese Frosting.

You can easily have these low carb pumpkin bars in the oven in less than ten minutes.

 


I use Swerve granulated sugar replacement in this low carb pumpkin bar recipe but you can also use Lakanto Monkfruit Sweetener or Lakanto Maple Flavored Syrup.

I haven’t tried other sweeteners in this recipe yet. If you use another sweetener please come back and let me know how it turned out.

What is the difference between almond flour and almond meal?

Almond flour is typically made from blanched almonds which have had the skins removed, and is ground more finely than almond meal, which typically still contains the skins and has a more coarse grind.

You can use either almond flour or almond meal in this keto pumpkin bars recipe.

keto pumpkin bars in a glass pan

Keto Pumpkin Bars Recipe

For this keto pumpkin bars recipe you can use either a glass pan or a metal pan. I find that both work equally as well. Use an 8X8 pan for best results.

If you want thicker pumpkin bars you can use a smaller pan but you’ll need to adjust your cook time.

Tips for working with almond flour

One thing to note about using almond flour is that it is NOT a 1-to-1 for other flours. It has a lot more protein and fat, and less starch, so it reacts differently in recipes.

It’s best stored in the refrigerator or freezer if you’re not going to use it up in a week or two.

Always bring Almond meal or flour to room temperature before baking with it. If you use it cold, it’ll absorb more of the liquid and your batter will be thicker than it should be.

steps on how to make keto pumpkin bars

How to make Keto Pumpkin Bars

  1. Add pumpkin, oil, sweetener, eggs, and vanilla to a medium mixing bowl.
  2. Mix until combined.
  3. Add almond flour, pumpkin spice, salt, and baking soda.
  4. Mix until well combined.
  5. Pour batter into a oiled 8X8 baking pan.
  6. Bake as directed

For the full list of instructions and baking times, please see the keto pumpkin bars recipe card below. If you don’t need to eat keto, you might like this Gluten Free Pumpkin Bread.

keto pumpkin bars on a wire rack with frosting

What can I substitute for the eggs?

One of my readers used ½ cup applesauce and 2 tsp baking powder as a substitute for the eggs. You can also use flax egg, or chia egg just note that the bars will be wetter.

Can I use butter instead of oil?

Yes, you can use melted and cooled butter, or your oil of choice in this recipe. Just note that the texture may vary slightly.

Do I have to top these low carb pumpkin bars with frosting?

Not at all! My favorite way to enjoy these low carb pumpkin bars is with sweet cream butter spread on top. I give a link to a keto cream cheese frosting as an option for those that like their keto pumpkin bars a little sweeter.

You can also add in 1/2 cup of keto friendly chocolate chips to make these sugar-free pumpkin bars a little sweeter.

keto pumpkin bars on a wire rack with frosting

We like to use almond flour in our baked goods. Almond flour adds extra texture and healthy fats and proteins, making it our baking flour of choice.

If you can’t have almonds you might want to make these Low Carb Healthy Pumpkin Bars.

Ingredients you’ll always find in our pantry:

Lakanto Maple Flavored Syrup

Rodelle Unsweetened Cocoa

Lilys Chocolate Chips

Bob’s Red Mill Super Fine Gluten-Free Ground Almond Flour

LET’S GET SOCIAL, you can follow Four Score Living on Pinterest, Facebook, and Instagram. You can also leave a comment below if you have any questions.

If you make this recipe please stop back by and let me know what you thought. Also, if you have a question leave a comment and I will get back to you.

keto pumpkin bars on a wire rack with frosting

Keto Pumpkin Bars

Yield: 16 bars
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

Keto Pumpkin Bars are the ultimate, low-carb pumpkin dessert. They're secretly healthy and only require nine ingredients. Enjoy these keto pumpkin bars plain, or topped with your favorite keto cream cheese frosting.

Ingredients

Instructions

  1. Preheat oven to 350°F (180°C). Grease an 8″X8″ baking pan; set aside.
  2. Add pumpkin, oil, sweetener, eggs, and vanilla to a medium mixing bowl. Mix until combined.
  3. Add almond flour, pumpkin spice, salt, and baking soda. Mix until well combined.
  4. Pour batter into your prepared 8"X8" pan.
  5. Bake for 25 - 30 minutes or until the top starts to darken and the center is set (always start with the lowest time).
  6. If desired, frost with keto cream cheese frosting.
  7. Store in an airtight container in the refrigerator for up to 5 days.

Notes

  • The almond flour needs to be at room temperature or it will absorb more of the wet ingredients.
  • Make sure to spoon the almond flour into the measuring cup and then level it or your batter will be too thick.
  • If your batter feels too thick, add 2 tablespoon of water and mix.
  • The net carbs for this keto pumpkin recipe does not include the optional addition of chocolate chips or keto cream cheese frosting.
  • One of my readers used ½ cup applesauce and 2 tsp baking powder as a substitute for the eggs.
  • You can use melted and cooled butter, or your oil of choice in this recipe. Just note that the texture may vary slightly.

Nutrition Information:
Yield: 16 Serving Size: 1 bar
Amount Per Serving: Calories: 91Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 23mgSodium: 154mgCarbohydrates: 3.5gNet Carbohydrates: 2.5gFiber: 1gSugar: 4gProtein: 3g

The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands.

© Chrystal
Cuisine: American / Category: Desserts/Sweets
keto pumpkin bars on a wire rack with frosting

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Reader Interactions

Comments

  1. Do you have any feedback or have you tried using coconut flour or a combo of coconut and almond flour? I find it makes a Lighter dessert than the almond flour.

    Reply

    • Hi Kerry,
      We haven’t tried coconut flour in this recipe yet. These pumpkin bars are pretty light and airy. If you decide to try a combo, maybe start with 1/3 coconut flour to 2/3 almond flour.

      I hope that helps,
      Chrystal

      Reply

  6. The kiddos really loved their after school snack today (and so did their friends!).

    I topped with my own maple brown butter cream cheese frosting…everyone loved it!

    My batter was not overly thick at all…used canned pumpkin from Whole Foods.

    Reply

  7. Turned out perfect. Made recipe as written and added some lilly’s dark chocolate chips and baked for only 23 minutes. Didn’t let it brown much on top as I was using a dark non-stick pan which if left to cook too long makes things dry. They were PERFECT. I made a really light and fluffy cream cheese frosting by doing 1/2 brick cream cheese and 1 stick butter (both room temp) then about 1/2-3/4 cup powdered swerve, dash of salt and 1 tsp vanilla. SO YUMMY. Thanks for a great recipe that really satisfied my pumpkin cake craving!

    Reply

  9. I brought these over to friend’s house when we were invited for dinner. Everybody loved them! My husband said they are the best dessert I have made to date and I have made a lot! He even asked me to make them tonight as we are having dinner guests. They are so moist and cake like you would hardly know that they are keto. The only tip off might be the cooling sensation from the sweetener. Tonight I am making two batches. One modified for my vegan son and one for us. I am going to add a walnut to the top of mine! I made one cup of keto cream cheese frosting and it was just the right amount.

    Reply

    • I am so glad everyone loved them. Thank you for taking time to stop back by and let me know.

      Best,
      Chrystal

      Reply

  14. Made a pan tonight and I could seriously eat the whole thing!! So good, with just the right amount of sweet. I need more fat in my diet, so this was perfect. Will be making this throughout the holiday season. Thanks for sharing!

    Reply

  15. Can you tell me what you used to grease the pan with? I’m planning on making a batch this weekend for a possible dessert for Thanksgiving.

    Reply

    • We have some olive oil in a sprayer. We usually spray a light coating. You can also line your pan with parchment paper if you’d like.

      Best,
      Chrystal

      Reply

  16. I made these last night. I doubled the recipe & was very careful to get all ingredients doubled. They rose a little & the texture is fine. I found that they were rather bland. I will make again but use different spices. Maybe cinnamon, ginger & cloves. Tonight I will frost with cream cheese frosting.

    Reply

  17. These were so easy to make, and I love that the ingredients are so simple and all things I already have on hand. I bring baked goodies for an early morning climbing gym class, and like to have something tasty for the vegan, keto, or food-sensitive climbers as well.
    I’ve asked for feedback, so I’ll let you know what they thought 🙂

    Reply

      • Feedback has been that they are amazing, and requests for more. The climber with the most sensitivities (similar to AIP) loves them. I’ve skipped the frosting and added walnuts for extra crunch. Making a 3d batch today 🙂

        Reply

  18. I made these pumpkin bars last weekend and they all got gobbled up before I even had a chance to frost them. Everyone said it was just like pumpkin bread I used to make before keto. I haven’t been able to find a good keto recipe that is fluffy and spongy-soft and this recipe is just that. I am making these again for Thanksgiving as my daughter requested I make them so she can bring some home with her! Thanks for the delicious recipe, I will be checking out your site for more!

    Reply

    • Hi Pattey,
      I am so glad you loved them. If you need a quick treat sometime, you’ll love my pumpkin mug cake 😉

      Best,
      Chrystal

      Reply

  20. Mine were awful and I even cooked them less time so they wouldn’t be a brick and my toothpick was clean. They had a weird texture and weren’t smooth as the photo depicted. This isn’t something I would waste specialty keto ingredients on this again sadly even if I was so excited about them.

    Reply

    • Hi Melissa,
      Can you tell me what brand of almond flour you used and if you store it in the fridge or freezer? Also, how did you measure your almond flour? These bars are smooth and airy. It sounds like either you used cold almond flour and it absorbed more of the liquid ingredients or you used too much almond flour.

      Chrystal

      Reply

  21. These were amazing! Tasted just like pumkin bread, im glad to finally find something out here that is keto and taste good. I feel so deprived on this diet now i can have what feels like a cheat moment without cheating! Thank you goe posting this! 💕😁

    Reply

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