Keto Pumpkin Bars

These Keto Pumpkin Bars are easy to make with a low carb almond flour crust, sugar-free pumpkin filling and a dairy-free whipped topping. They have all the delicious flavors of a classic pumpkin pie without having to make a pie crust and are the best low carb dessert for fall! 

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Low Carb Pumpkin Pie Bars

These Keto Pumpkin Pie Bars are the perfect sugar free keto dessert for fall. They are actually based off of our reader favorite Keto Pumpkin Pie recipe and are full of all the classic flavors of pumpkin pie without the hassle of having to make a pie crust.

We love making these pumpkin bars along with these other pumpkin recipes like our Keto Pumpkin Bread, Paleo Pumpkin Cookies and these Low Carb Pumpkin Pancakes all through September, October and November once the weather cools down. They’re perfect for making ahead of time, and they’re full of warm spices that are perfect for fall, Halloween and Thanksgiving.

Ingredients you need for keto pumpkin squares

Classic pumpkin pie recipes are typically made with a combination of all purpose flour, brown sugar, evaporated cream, butter and heavy cream. Since we wanted to keep these pumpkin bars healthy, you’re going to need:

For the Grain-Free Pie Crust

• Ghee: You’ll need some softened ghee or refined coconut oil.
• Yacon syrup OR Lakanto Sugar-Free Maple Syrup
• Vanilla Extract: adds flavor and makes these extra delicious
• Super fine blanched almond flour: our favorite paleo and low carb flour to use in place of all purpose flour
• Coconut flour – another gluten-free flour that helps to provide the right structure. We have not tested with any other flour combination for this bread recipe, but you may try subbing with tapioca flour or arrowroot starch if you don’t have any coconut flour on hand.

For the Pie Filling

• Pumpkin Puree: (be sure to use pure sugar free canned pumpkin puree or homemade fresh pumpkin puree by roasting your own sugar pumpkins. Be sure not to use canned pumpkin pie filling which has added sweeteners and fillers otherwise, it will change the taste and texture of your paleo pumpkin bars.
• Coconut Cream: You could also use the thick part of full-fat canned coconut milk.
• Maple Syrup: adds natural sweetness and extra moisture. You can sub with another liquid sweetener of your choice such as coconut nectar syrup, Lakanto Sugar-free maple syrup to make keto pumpkin pie bars.
• Golden Monk Fruit Sweetener or sub with other brown sugar substitute you like such as golden Swerve Brown Sugar replacement or erythritol golden
• Vanilla Extract and Fine Grain Sea Salt: balances out the sweetness and adds amazing flavor.
• Pumpkin Pie Spice: If you don’t have homemade pumpkin pie spice, combine cinnamon, nutmeg, cloves and ginger.
• Ground Cinnamon
• Eggs: binds the ingredients together and helps the pumpkin filling rise. We have not tried using chia eggs or flax eggs to make this pumpkin pie bars vegan but would love to hear if you do. Be sure to bring your eggs to room temperature.

For the Topping

• Whipped Cream: Or coconut whipped cream, if desired.
• Pumpkin Pie Spice

How to Make Keto Pumpkin Bars

1. Prepare for Baking: Preheat the oven to 350°F and line an 8×8 pan with parchment paper, leaving a slight overhang. Set aside.
2. Make the Crust: In a large bowl, combine the coconut oil, sweetener and vanilla until smooth. Sift in the almond flour and coconut flour and mix until the dough forms and comes together.
3. Bake the Crust: Press the dough into the bottom of the lined pan and bake for 11-13 minutes, or until golden. Remove from the oven and allow to cool slightly.
4. Make the Filling: In a large bowl, beat the eggs, then whisk in the pumpkin puree, coconut cream, sweeteners, vanilla, pumpkin pie spice and cinnamon and mix until well combined and smooth. Alternatively, blend the ingredients in a food processor or blender until smooth.
5. Bake: Pour the filling over the crust and tap gently on the counter to remove any air bubbles. Bake for 50-60 minutes, or until it’s set and the filling no longer jiggles.
6. Let Cool & Chill: Remove your bars from the oven and allow them to cool completely at room temperature before covering them with plastic wrap and transferring them to the fridge for 6-8 hours, or overnight.
7. Cut, Add Topping & Serve: Once cool, cut into 12 even bars and top each bar with piped whipped cream or a dollop of coconut cream sprinkled with a little bit of pumpkin pie spice.

Tips for making the best low carb pumpkin bars

• Line Pan Generously: I recommend lining your baking pan with a large piece of parchment paper that hangs over the edges of the pan. This way, you can remove your pumpkin pie squares from the pan after chilling them and cut them with ease.
• Use Canned Pumpkin Puree: For the pumpkin pie filling, be sure to use canned pumpkin puree and not canned pumpkin pie filling. Your filling is the star of the show when it comes to pumpkin flavor!
• Don’t Over Mix Batter: It’s totally fine if your pie mix is a bit lumpy. Don’t try to overmix it until it’s smooth.
• Let Cool Completely: Before you chill your pumpkin dessert bars, let them cool completely on the counter. This will make them easier to cut and also prevent moisture from building up in the fridge.

Storage

Store leftover pumpkin bars in an airtight container in the fridge. They’ll last for up to 5 days! I recommend adding the whipped topping as you eat the bars so it’s nice and fresh.

Can you freeze keto pumpkin bars

Yes! To freeze these low carb pumpkin bars, be sure to allow the bars to cool completely. Cover the pan tightly with plastic wrap and store in a resealable bag or cover with aluminum foil. You can also transfer the bars to an air tight container with a resealable lid. These ultra easy pumpkin pie bars can be frozen for up to 2 months.

When ready to eat, simply defrost your snack bars by placing them in the refrigerator the night before. ‘

To reheat, you can either bake them in the oven at 350F for about 10 minutes or microwave them on a heat-safe plate until warm.

More keto pumpkin recipes you will love:

Pumpkin Granola

Low Carb Pumpkin Waffles

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Keto Pumpkin Bars

These Keto Pumpkin Bars are easy to make with a low carb almond flour crust, sugar-free pumpkin filling and a dairy-free whipped topping. They have all the delicious flavors of a classic pumpkin pie without having to make a pie crust and are the best low carb dessert for fall! 

Course Dessert

Cuisine American

Keyword keto pumpkin bars, keto pumpkin pie bars, low carb desserts

Prep Time 15 minutes

Cook Time 1 hour

Total Time 1 hour 15 minutes

Servings 16 squares

Calories 167 kcal

Author Kelly

Ingredients

For the crust

• 1/3 cup ghee or refined coconut oil softened
• 3 tbsp yacon syrup OR Lakanto Sugar-free maple syrup, or preferred liquid sweetener
• 1 tsp vanilla
• 2 cups superfine almond flour
• 3 tbsp coconut flour

For the Filling

• 15 oz can pumpkin puree not pumpkin pie filling
• 1/2 cup canned coconut cream or use the thick part of full-fat canned coconut milk
• 3 tbsp Lakanto Sugar-free maple syrup or preferred liquid sweetener
• 1/4 cup golden monk fruit sweetener or preferred brown sugar substitute
• 1 tsp vanilla extract
• 1/4 tsp fine grain sea salt
• 2 1/2 tsp pumpkin pie spice
• 1/2 tsp ground cinnamon
• 2 large eggs room temperature

For the Topping

• coconut whipped cream
• pumpkin pie spice

Instructions

1. Preheat the oven to 350°F and line an 8×8 pan with parchment paper, leaving a slight overhang. Set aside.

2. In a large bowl, combine the coconut oil, sugar-free maple syrup and vanilla until smooth. Sift in the almond flour and coconut flour and mix until the dough forms and comes together.

3. Press the dough into the bottom of the lined pan and bake for 11-13 minutes, or until golden. Remove from the oven and allow to cool slightly.

4. In a large bowl, beat the eggs, then whisk in the pumpkin puree, coconut cream, sweeteners, vanilla, pumpkin pie spice and cinnamon and mix until well combined and smooth. Alternatively, blend the ingredients in a food processor or blender until smooth.

5. Bake: Pour the filling over the crust and tap gently on the counter to remove any air bubbles. Bake for 50-60 minutes, or until it’s set and the filling no longer jiggles.
6. Let Cool & Chill: Remove your bars from the oven and allow them to cool completely at room temperature before covering them with plastic wrap and transferring them to the fridge for 6-8 hours, or overnight.
7. Cut, Add Topping & Serve: Once cool, cut into 12 even bars and top each bar with piped whipped cream or a dollop of coconut cream sprinkled with a little bit of pumpkin pie spice.

Nutrition Facts

Keto Pumpkin Bars

Amount Per Serving (1 bar)

Calories 167 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Total Carbohydrates 3g 1%

Dietary Fiber 3g 12%

Sugars 3g

Protein 4g 8%

* Percent Daily Values are based on a 2000 calorie diet.