These Keto Pumpkin Bars are a dreamy blend of cozy autumn flavors and guilt-free indulgence. Soft, moist, and subtly spiced, they’re perfect for satisfying your pumpkin cravings without derailing your goals. With just 5 minutes of prep and 30 minutes in the oven, they’re a quick, wholesome treat that feels like a hug in every bite.
Packed with warm cinnamon and nutty pumpkin, each bar offers a creamy texture that melts in your mouth, while a hint of natural sweetness ties it all together. Whether you’re enjoying them with coffee or sharing them with friends, these bars are a delightful way to celebrate the season, effortlessly.
Ingredients for Keto Pumpkin Bars
- For the Pumpkin Bars:
- ½ cup pumpkin puree
- 2 tablespoons avocado oil (or substitute with melted coconut oil)
- ¼ cup granulated sugar-free sweetener (e.g., Lakanto or Swerve)
- 2 eggs, room temperature
- 1 teaspoon gluten-free vanilla extract
- 1 ¼ cups almond flour (spoon into the measuring cup and level it for accuracy)
- 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 sugar-free sweetener
- 1 teaspoon vanilla extract
Step-by-Step Instructions
- Preheat the oven: Set your oven to 350°F (180°C). Grease an 8″x 8″ baking pan and set it aside.
- Mix wet ingredients: In a medium mixing bowl, combine the pumpkin puree, avocado oil, sugar-free sweetener, eggs, and vanilla extract. Mix until smooth and well combined.
- Add dry ingredients: To the same bowl, add the almond flour, pumpkin pie spice, salt, and baking soda. Mix until the batter is fully incorporated and no dry spots remain.
- Bake: Pour the batter into the prepared pan and spread it evenly. Bake for 25–30 minutes, or until the top starts to darken and the center is set. (Start checking at 25 minutes to avoid overbaking.)
- Cool: Remove the pan from the oven and let the bars cool completely before frosting.
- Prepare the frosting: In a separate bowl, beat the cream cheese until smooth. Add the powdered sweetener and vanilla extract, and mix until the frosting is creamy and well combined.
- Frost and serve: Spread the frosting evenly over the cooled pumpkin bars. Slice into squares and enjoy!
- Store: Keep leftovers in an airtight container in the refrigerator for up to 5 days.
Perfect Toppings for Your Keto Pumpkin Bars
While these bars are delicious on their own, adding a topping can take them to the next level. Try a dollop of keto whipped cream made with heavy cream and a touch of powdered sweetener. For a crunchy twist, sprinkle chopped pecans or walnuts on top of the cream cheese frosting. If you’re feeling adventurous, a drizzle of sugar-free caramel sauce can add a decadent finish.
How to Store and Reheat for Freshness
Store your Keto Pumpkin Bars in an airtight container in the refrigerator for up to 5 days. If you’d like to enjoy them warm, simply microwave a slice for 10-15 seconds or reheat in a preheated oven at 300°F (150°C) for 5 minutes. For longer storage, these bars freeze well—wrap them individually in plastic wrap and place them in a freezer-safe bag for up to 2 months. Thaw in the fridge overnight before serving.
Quick Variations to Mix It Up
Feel free to customize this recipe to suit your tastes! Swap the pumpkin spice for cinnamon and nutmeg for a slightly different flavor profile. If you’re not a fan of almond flour, try using coconut flour (use ¼ cup and adjust moisture if needed). For a nut-free version, sunflower seed flour works beautifully. You can also add sugar-free chocolate chips to the batter for a sweet surprise in every bite.
Time-Saving Tips for Busy Bakers
To speed up the prep process, measure out your dry ingredients ahead of time and store them in a ziplock bag. Use canned pumpkin puree instead of making your own for convenience. If you’re doubling the recipe, consider baking in a larger pan (like 9″X 13″) to save time and effort. Lastly, make the frosting while the bars are baking to multitask efficiently.
Can I Use Fresh Pumpkin Instead?
Yes, you can absolutely use fresh pumpkin puree! Simply roast and blend a sugar pumpkin until smooth. However, make sure to drain any excess liquid to avoid a soggy texture. Keep in mind that canned pumpkin puree often has a more consistent texture and flavor, which is why it’s commonly used in baking. Whichever you choose, your bars will still be keto-friendly and delicious!
Keto Pumpkin Bars
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.