Keto Pumpkin Bars are the ultimate, low-carb pumpkin dessert. Delicious without a topping, and extra decadent with keto cream cheese frosting. And (Shhhh!) they are packed with nutrition...
Do you love pumpkin? If so, you'll want to make these Low Carb Pumpkin Muffins.
For more dessert options check out our Keto Desserts section.
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Why you'll love this recipe
These bars have the perfect balance of pumpkin and spices, plus a great texture.
You can easily have these low carb pumpkin bars in the oven in less than ten minutes. It's that simple to make.
Another recipe that's easy to make is our keto coffee cake with a sweet crumb topping. Goes perfect with your morning coffee or afternoon tea.
Key pumpkin bar ingredients
Pumpkin puree - We use pumpkin puree in this recipe not pumpkin pie filling. Pumpkin pie filling in a can is not keto friendly as it has added sugar.
Granulated sugar-free sweetener - We use Swerve granulated sugar replacement but you can also use Lakanto Monkfruit Sweetener.
Pumpkin pie spice - This is what brings the warmth and great aroma to these bars. We also use this spice in our easy keto pumpkin mug cake recipe.
Key cream cheese frosting ingredients
Cream cheese - Must be room temperature to whip up nice and smooth. Make sure you purchase a block and not what comes in a tub as they have different consistencies.
Powdered sweetener - You cannot use regular or golden sweetener to make frosting. You must use powdered.
We also make a cream cheese frosting for our tender keto carrot cake. Also, give our keto cream cheese cookies a try!
If you have any questions about the ingredients, please comment below and we will get back to you.
Substitutions
Eggs - One of our readers used ½ cup applesauce and 2 teaspoon 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.
Oil - You can use cooled melted butter in this recipe. Just note that the texture may vary slightly. We like to use melted butter for our cake recipes, like our delicious keto chocolate cake.
How to make Keto Pumpkin Bars
Step 1: Add pumpkin, oil, sugar-free sweetener, eggs, and vanilla extract to a medium mixing bowl.
Step 2: Mix wet ingredients until combined.
Step 3: Add dry ingredients - almond flour, pumpkin pie spice, salt, and baking soda.
Step 4: Mix until well combined.
Step 5: Pour batter into an oiled 8X8 baking pan. You can line the pan with parchment paper instead of using oil.
Step 6: Bake as directed. Enjoy plain or frost with our keto cream cheese frosting.
For the full list of ingredients, instructions, and baking times, please see the keto pumpkin bars printable recipe card below.
If you do make the cream cheese frosting, go ahead and make extra so you can top our keto cinnamon rolls next.
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 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.
Now that you're an almond flour baking expert, give our tender almond flour scones or our amazing almond flour banana bread recipes a try.
FAQs
Yes, but the consistency of your pumpkin bars will be wetter. Homemade pumpkin puree has more liquid than the canned pumpkin you buy at the store. Heating your homemade pumpkin puree at a gentle boil will help to remove some of the extra liquid.
Not at all! Our favorite way to enjoy these low carb pumpkin bars is with sweet cream butter spread on top. We include a keto cream cheese frosting recipe in the instructions below as an option for those who like their pumpkin bars a little sweeter.
Approximate Nutrition Information for Keto Cream Cheese Icing in the recipe card - Makes 16 servings (about 1.5 tablespoons per serving). Per serving: 53 cals, 5g fat, 5g sat fat, 45g sodium, 1g carbs, 1g protein.
You can use almond meal but your pumpkin bars will be quite dense. 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. 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.
Yes, pumpkin can be consumed on the keto diet in moderation.
How to store Keto Pumpkin Bars
You can store any leftovers in an airtight container in the refrigerator for up to 5 days.
You can also freeze these keto pumpkin bars for up to 3 months. We suggest wrapping them in plastic wrap before placing in a freezer bag or airtight container. Thaw in the refrigerator overnight.
More cozy fall keto dessert recipes
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📖 Recipe
Keto Pumpkin Bars with Cream Cheese Frosting
Ingredients
For the Pumpkin Bars:
- ½ cup pumpkin puree
- 2 tablespoons avocado oil
- ¼ cup granulated sugar-free sweetener we used Lakanto or Swerve
- 2 eggs room temperature
- 1 teaspoon gluten-free vanilla
- 1 ¼ cups almond flour make sure to spoon the almond flour into the measuring cup then level it.
- 1 ½ teaspoons pumpkin pie spice
- ½ teaspoon salt
- 1 teaspoon baking soda
For the Keto Cream Cheese Frosting:
- 8 oz cream cheese room temperature
- ½ cup powdered sweetener
- 1 teaspoon vanilla extract
Instructions
- Preheat oven to 350°F (180°C). Grease an 8″X 8″ baking pan; set aside.
- Add pumpkin, oil, sweetener, eggs, and vanilla to a medium mixing bowl. Mix until combined.
- Add almond flour, pumpkin spice, salt, and baking soda. Mix until well combined.
- Pour batter into your prepared 8"X 8" pan.
- Bake for 25 - 30 minutes or until the top starts to darken and the center is set (always start with the lowest time).
- Enjoy plain or frost with keto cream cheese frosting. For the frosting: mix the cream cheese until it is smooth. Add in the powdered sweetener and vanilla, and mix until well incorporated.
- Store in an airtight container in the refrigerator for up to 5 days.
Video
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.
- One of my readers used ½ cup applesauce and 2 teaspoon 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.
- The nutritional info below is just for the pumpkin bars.
- Approximate Nutrition Information for Keto Cream Cheese Frosting - Makes 16 servings (about a 1.5 tablespoons per serving). Per serving: 53 cals, 5g fat, 5g sat fat, 45g sodium, 1g carbs, 1g protein.
Lucinda Johnson
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.
Four Score Living
I am so glad you like them. They are amazing with cream cheese frosting. Enjoy!
Tabatha
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.
Four Score Living
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.
Lisa
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!
Four Score Living
I am so glad you like them. Thank you for letting me know.
Phyllis Dable
Made one batch on Sunday and another on Thursday, great. Thank you
Four Score Living
So glad you like them. Thank you for letting me know.
Christie
Can I use erythritol in stead of swerve?
Four Score Living
Yes, you can use erythritol.
Durshi
These were really tasty! Ddelicious and moist.
Alexandra
Do you think I can use muffin tins to bake this recipe in?
Can’t wait to try!
Four Score Living
Yes, you can use a muffin tin. Enjoy!
Angela Fink
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.
Four Score Living
I am so glad everyone loved them. Thank you for taking time to stop back by and let me know.
Sheila
Are they suitable for freezing?
Four Score Living
Yes, you can freeze them for up to 3 months.
Nancy
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!
Four Score Living
I'm so glad you like them. Thank you for stopping back by to let me know.
Tessa
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.
Four Score Living
I'm so glad they love them Tessa. Thank you for letting me know.
Joni
It would be great if you posted the nutritional info for the cream cheese frosting.
Four Score Living
Added!
The Four Score Living Team
Jeanette
I used olive oil. The top did not turn brown but the sides of the pan did. Very good recipe!
Four Score Living
So glad you liked it!
Pat
Great recipe and super easy to make! Major hit with the family! Thanks for posting!!!
Four Score Living
I'm so glad you liked it Pat! Thanks for sharing.
Alissa
Can I double the recipe and use a 9x13 pan??
Four Score Living
Hi Alissa,
Yes, you can double it. Start with the lowest baking time and watch for doneness from there.
Andrea
Do you have to use avocado oil or can you substitute something else?
Four Score Living
Hi Andrea,
You can use your oil of choice, or melted and cooled butter 🙂
Julia Bettis
I tried this recipe and doubled it for a large crowd. It turned out more like a cake than pumpkin bars.
Dianna
How did you make your frosting??
Four Score Living
Hi Dianna,
In the first paragraph, under the first photo on the page, I link to the recipe I use. Hope that helps.
Kerry
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.
Four Score Living
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.