These moist, flavorful and delicious Keto Pumpkin Bars with cream cheese frosting are a decadent, holiday dessert!
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❤️ Why You’ll Love this Keto Pumpkin Bars Recipe
- Perfectly moist and rich in pumpkin flavor
- Topped with cream cheese frosting
- Easy to make with wholesome ingredients
- Healthy and family friendly
As cooler months roll around, you know what that means...it's time to think about yummy low carb pumpkin recipes! From Keto Pumpkin Cheesecake Mousse to Pumpkin Cupcakes and these Keto Pumpkin Cookies, it just doesn’t seem like fall without the warm and comforting aroma of all things pumpkin spice.
But if you’re looking for a way to really wow your guests, you’re going to absolutely love these amazing, frosted Keto pumpkin bars. The base layer is a mouthwatering pumpkin cake, that's the perfect cross between cake and brownies. And they're topped with a rich and creamy frosting that makes them over-the-top delicious!
One of the things people love the most about low carb or Keto pumpkin desserts, like these pumpkin bars, is that the pumpkin adds so much incredible flavor, it feels almost like you're cheating when you're not!
🛒 What You’ll Need to Make Pumpkin Bars
- Super fine almond flour
- Pumpkin puree
- Sour cream
- Cream cheese
- Heavy cream
- Monk fruit/allulose
- Brown monk fruit/allulose
- Pumpkin pie spice
- Vanilla extract
- Baking powder
*Exact measurements are listed in the recipe card below.
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🔪 How to Make Keto Pumpkin Bars
To Make the Gluten-Free Pumpkin Bars
Preheat oven to 350°F.
In a mixing bowl, add in the almond flour, pumpkin pie spice, baking powder and salt. Whisk to combine and set aside.
In another mixing bowl, add in the pumpkin puree, sour cream, eggs, vanilla extract and sweeteners. Using a hand mixer, whip for 2 minutes.
Add in the dry ingredients and continue mixing, just until combined.
Pour into a 9 x 13 pan or baking dish lined with parchment paper.
Bake for 25-30 minutes or until a toothpick, when inserted, comes out clean. Allow to cool completely before frosting.
Tip: Using an offset spatula helps you get a perfectly even layer.
To Make the Cream Cheese Frosting
Add the butter and cream cheese to a mixing bowl and mix together until combined.
Add in the sweetener, vanilla and heavy cream.
Continue mixing until well combined and fluffy.
Tip: If you don't have a hand mixer, you can certainly mix this frosting by hand.
Once the pumpkin bars have completely cooled, spread the frosting over the top using an offset spatula.
Chill in the fridge until the frosting has firmed up some, then cut into bars and serve.
Tip: Wiping the knife on a damp paper towel between cuts helps to get nice neat squares.
Should You Refrigerate Pumpkin Bars?
Because these pumpkin bars have a cream cheese frosting, you will have to store them in the fridge.
How Long are Pumpkin Bars Good For?
These gluten free pumpkin bars will stay fresh for up to 4-5 days, though they're best when eaten in the first couple of days. For the best results, make sure to store them in the fridge in an airtight container that will protect them from other odors that are in the fridge.
Do Pumpkin Bars Freeze Well?
They certainly do! Think of them just as you would cake when it comes to freezing. For best results, you'll want to avoid wrapping them right away. Instead, stick them in the fridge for about a couple of hours or until the frosting sets up really well. I even like to put mine in the freezer for about an hour.
After that, wrap the pumpkin bars with plastic wrap. Place them in a spot in the freezer where they are not likely to get mashed until they have had time to freeze. They will freezer well for a couple of months.
To thaw, just place them in the fridge overnight.
Are Pumpkins Keto Friendly? How Many Carbs are in Pumpkin?
It sure is and it's very nutritious! Pumpkin is a great source for vitamins A and C, E, iron folate and beta-carotene, it's low carb and high in fiber!
Though pumpkin may be higher in carbs than some other fruits, there are still only 7 net carbs in an entire cup of fresh pumpkin. Most recipes use one cup of puree or less for an entire recipe making the carb impact minimal.
Is Pumpkin Puree and Canned Pumpkin the Same?
Yes, they are the same thing. It is cooked pumpkin that has no other added ingredients. Be careful to not confuse it with pumpkin pie filling. Pie filling already has spices added to it and is loaded with sugar.
Tips for What You Can Do with Leftover Pumpkin
I hate for anything to go to waste. If you can relate to that then I am sure you have been left wondering what you can do with leftover pumpkin puree.
Since most recipes call for just part of a can, that means the rest of the can usually ends up getting stuck in the back of the fridge until it eventually gets thrown out. Let’s try to change that with some of these great ways to use up leftover pumpkin puree:
- Add a couple of tablespoons to some unflavored Greek or other sugar free yogurts with some crunchy granola for an easy fall breakfast that’s super quick and easy.
- If you love coffee, you can make this Pumpkin Spiced Bulletproof Coffee. You can also make a simple pumpkin latte with coffee, a little bit of sugar free almond milk, a tablespoon of pumpkin puree and a pinch of your favorite sugar substitute.
- Pumpkin works well with savory recipes also. Add leftover puree to beef stew for a super subtle pumpkin flavor that really adds a lot of depth. You can even add it to low carb homemade sloppy joe mix!
- You can always freeze it for future uses. Just place the puree in an airtight freezer safe container and it should stay fresh for several months.
More Keto Pumpkin Recipes
- Pumpkin Coffee Cake
- Pumpkin Chaffles
- Pumpkin Donuts
- Fluffy Pumpkin Pancakes
- Pumpkin Muffins with Cream Cheese Filling
- Pumpkin Bulletproof Coffee
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Keto Pumpkin Bars
For the Bars
- 2 cups super fine almond flour
- 1 cup pumpkin puree
- ½ cup sour cream
- ½ cup monk fruit/allulose
- ⅓ cup brown monk fruit/allulose
- 3 whole eggs
- 2 teaspoons pumpkin pie spice
- 2 teaspoons vanilla extract
- 1 teaspoon baking powder
- Pinch of salt
For the Frosting
- 8 ounces cream cheese, softened
- ½ cup butter, room temperature
- ⅔ cup monk fruit/allulose, powdered
- 1-2 tablespoons heavy cream, or as needed
- 1 teaspoon vanilla extract
To Make the Pumpkin Bars
- Preheat oven to 350°F.
- In a mixing bowl, add in the almond flour, pumpkin pie spice, baking powder and salt. Whisk to combine and set aside.
- In another mixing bowl, add in the pumpkin puree, sour cream, eggs, vanilla extract and sweeteners. Using a hand mixer, whip for 2 minutes.
- Add in the dry ingredients and continue mixing, just until combined.
- Pour into a 9 x 13 pan or baking dish lined with parchment paper.
- Bake for 25-30 minutes or until a toothpick, when inserted, comes out clean. Allow to cool completely before frosting.
To Make the Cream Cheese Frosting
- Add the butter and cream cheese to a mixing bowl and mix together until combined.
- Add in the sweetener, vanilla and heavy cream.
- Continue mixing until well combined and fluffy.
- Once the pumpkin bars have completely cooled, spread the frosting over the top using an offset spatula.
- Chill in the fridge until the frosting has firmed up some, then cut into bars and serve.
- Store leftovers in an airtight container for several days or freeze.
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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve/Erythritol, Allulose, or Monk Fruit.
NOTE: Recipes using Swerve/Erythritol can be substituted 1:1 with a Monk fruit/Allulose blend.
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