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.
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 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.
How to make Keto Pumpkin Bars
- 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 a oiled 8X8 baking pan.
- Bake as directed
For the full list of instructions and baking times, please see the keto pumpkin bars recipe card below.
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 ½ cup of keto friendly chocolate chips to make these sugar-free pumpkin bars a little sweeter.
Approximate Nutrition Information for Keto Cream Cheese Frosting in the recipe card - 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.
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.
Not keto? Try this Pumpkin Pie Ice Cream.
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We love enjoying these keto pumpkin bars for a snack. For more ideas, check out our post on Keto Snacks.
Keto Pumpkin Bars
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
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″X8″ 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"X8" 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.
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.
- 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.
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Nutrition Information:
Yield: 16 Serving Size: 1 barAmount 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.
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.
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.
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.
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.
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!
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
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.
Sheila
Are they suitable for freezing?
Four Score Living
Yes, you can freeze them for up to 3 months.
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.
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!
Durshi
These were really tasty! Ddelicious and moist.
Christie
Can I use erythritol in stead of swerve?
Four Score Living
Yes, you can use erythritol.
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.
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.
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.
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!
Barbara
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 🙂
Four Score Living
I am so glad you like them. Thank you for letting me know.
Barbara
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 🙂
Pattey
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!
Four Score Living
Hi Pattey,
I am so glad you loved them. If you need a quick treat sometime, you'll love my pumpkin mug cake 😉
Scharleen
Are these gluten free?
Four Score Living
Yes, the ingredients are gluten free.
Melissa
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.
Four Score Living
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.
Mandie Willhoite
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! ??
Four Score Living
I am so glad you liked them 🙂
Jamie
Could I bake this in a loaf pan with the same texture results?
Four Score Living
Yes, you can bake it in a loaf pan. This recipe makes a lovely pumpkin loaf.
Jessie
Swerve Brown Sugar? What’s your thoughts on using the swerve brown sugar instead of the granulated swerve?
Four Score Living
I haven't personally used it but I bet it would be really good in this recipe.
Lindsay
Wow, these are delicious. Great with butter and my husband loves them with keto cream cheese frosting. I also used this recipe for lower carb banana bars by substituting mashed banana for the pumpkin and cinnamon for the pumpkin pie spice. They were delicious as well! A little higher carb because of the bananas, but still significantly less carbs than traditional banana bread. Thank you so much for this fabulous recipe!
Penny
I added raisins👍👍
Kim
So good! I used chia seed (1 egg - 1 TBS chia seed soaked in 3 TBS water) in place of egg. I also used half coconut flour and half almond flour. Had to add some water, but turned out great! I had to make myself stop eating them!
Nanette
I’m just chiming in with my adjustment for high altitude conditions. I’m at 5,400 ft and the first time I made the recipe as directed it took forever to cook and it was flat and a little too moist. Still delicious, though, so I wanted to make it again. I increased my oven temp to 375, used only 1/2 tsp of baking soda, and used ghee instead of the avocado oil for its more solid texture. They turned out perfectly! Cooking at high altitudes can be a big challenge for baking so I thought I’d post this in case it might help someone else. I also put chopped pecans on top and YUM! I made the cream cheese frosting and put some sugar free maple syrup in it and that made it even more delicious. 😋😋
Four Score Living
Hi Nanette,
Thank you so much for sharing what you used at high altitude.
The Four Score Living Team
Leah
Hello, delicious recipe! I used swerve brown sugar in the batter and it turned out great! Wanted to ask about nutrition info if it includes the frosting? I put the recipe in my carb manger app and they came up with 6.6 net carbs? It’s very hard eating one bar 😋 because they are seriously good so want to make sure of carbs because 6.6 is a lot to me as I’m trying to do 20 carbs or under daily. Thank you for the recipe and I’ll be anxious for your reply before I get another bar!🤭
Sincerely
Leah
Leah
Me again, update on nutritional info on carb manager for pumpkin bars.. they put both sugars as regular sugar so I adjusted recipe to swerve sugars.. so now it’s correct and much lower in carbs! Think they have it now as 2.5?
Thanks
Leah
Four Score Living
Hi Leah,
Thank you for following up. Nutrition calculators are great, but yes, they can sometimes be off. It's always a good idea to calculate the macros yourself, especially since you may use slightly different brands/ingredients.
The Four Score Living Team
Sarah
These were so delicious! I’ll be making a bigger batch for Thanksgiving. One substitution I made; instead of the avocado oil I used sour cream (same measurement). This will be a regular treat at our home, especially during the fall! Thank you!
Four Score Living
We're so glad you loved them. Thank you for taking the time to stop back by and let us know.
The Four Score Living Team