It takes just 10 minutes prep to make these fluffy, moist keto pumpkin bars. Topped with a silky-smooth sugar free cream cheese frosting, this recipe is a real crowd pleaser.
I love secretly healthy desserts and these sugar free pumpkin bars are one of them! The texture is just wonderful and don't even get me started on the oodles of flavor.
These bars are super easy to make and require only 10 ingredients (not counting the frosting). They contain almond flour and low carb sweetener, which means they are both gluten-free and low carb.
You'll also love to hear that the recipe requires only 10 minutes prep!
And did I mention they only contain 5.6g net carbs per generous slice?
Let's get started! Here's what you need for low carb pumpkin bars:
- Almond flour - I like to use ground almonds, which is equivalent to regular almond flour. If you are using super-fine almond flour, reduce the amount by ¼ cup or 25 grams.
- Baking powder
- Pumpkin spice mix - You can use 2 teaspoons cinnamon, ½ teaspoon ginger, ¼ teaspoon nutmeg and ¼ teaspoon allspice instead.
- Powdered sweetener - I used an erythritol monk fruit sweetener blend. You can also use pure erythritol, allulose, Bocha Sweet or another 1:1 sugar substitute.
- Chopped pecans
- Eggs - must be large and room temperature. Separate the yolks from the whites
- Butter - Melted, then cooled
- Vanilla extract
- Almond milk
- Pumpkin puree - I used Libby's canned, unsweetened pumpkin puree.
(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
1.) Mix the dry ingredients in a bowl.
2.) Beat the egg whites until stiff.
3.) Beat the egg yolks until pale and fluffy. Then, add the remaining wet ingredients - melted butter, vanilla, almond milk and pumpkin puree - and blend.
4.) Add the dry ingredients to the mixture, then fold in the egg whites.
5.) Fill the pumpkin batter into a baking pan and smoothen the top.
6.) Bake until golden brown.
While the keto pumpkin bars are in the oven, make the cream cheese frosting:
Whip the butter and cream cheese until thick. Add the low carb sweetener and vanilla. Then place the frosting in the fridge to cool.
7.) Once the bars are fully cooled, spread the keto cream cheese frosting on top. Sprinkle with a dusting pf pumpkin pie mix or mixed spice before serving.
Room temperature ingredients. All ingredients should be at room temperature. This prevents the mix from splitting.
Separate the eggs. Don't skip this step. Beating the egg whites until stiff and folding them in last makes the end result so much fluffier and yields a lighter crumb.
Dairy-free: Replace the butter with coconut oil and use coconut cream in the frosting.
Nut free: Try using a 50 / 50 blend of sunflower seed flour and sesame seed flour.
Coconut flour pumpkin bars: Replace the almond flour with around 150g / 1 ¼ cup coconut flour. Note I have not tried this yet.
Use different nuts: Instead of pecans, try walnuts or hazelnuts. Or add a handful of sugar free chocolate chips!
Can I make muffins with this recipe?
Of course! Simply fill the batter into a muffin pan that you have lined with paper cases and bake for around 25 minutes.
Do I need to use the frosting?
Not at all! The bars taste just as delicious without the frosting. Or, spread them with a little softened butter or peanut butter.
What if I can't find canned pumpkin?
It's easy to make your own pumpkin puree in the oven!
Fridge: Store keto pumpkin bars in an airtight container in the refrigerator for up to 5 days and bring the cake to room temperature before serving.
Freezer: Slice and freeze for up to 3 months.
You'll also like
I have a bunch of delicious keto pumpkin recipes on the website. Here is a selection:
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Healthy Pumpkin Bars With Cream Cheese Frostingfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 10 x 8 inch baking pan
- 3.5 cups / 350g almond flour
- 2 teaspoon baking powder
- 3 teaspoon pumpkin pie spice
- ⅓ cup / 60g powdered erythritol
- 6 tablespoon chopped pecans 45g
- 5 large eggs room temperature
- ⅓ cup butter melted, room temperature (plus a little for greasing) 70g
- 2 teaspoon sugar free vanilla extract
- ⅓ cup / 80 ml almond milk unsweetened, room temperature
- 1 cup / 250g pumpkin puree
Cream cheese frosting
- ½ cup unsalted butter 114g room temperature
- 1 cup cream cheese 250g room temperature
- ½ cup powdered erythritol 80g use up to ¾ cup / 120g for a sweeter frosting
- 1 teaspoon sugar free vanilla extract
- Pinch of salt
- Preheat the oven to 350F / 180C /(electric) or 320F / 160C (fan). Line
- Place all dry ingredients (almond flour, baking powder, pumpkin spice, sweetener and pecans) in a large bowl and mix to combine.
- Separate the egg whites from the yolks. Beat the egg whites using an electric whisk until light, fluffy and stiff peaks form.
- In a clean mixing bowl add the egg yolks and beat with an electric whisk for about 30 seconds. Add the melted butter, vanilla, almond milk and pumpkin puree. Whisk until combined.
- Add the dry ingredients to the egg yolk mix and stir to combine. Last, fold through the egg whites.
- Fill thecae batter into the pan and smoothen the top.
- Bake for 25 - 30 minutes until you can insert a toothpick without any crumbs sticking. Allow to cool fully.
- Chop room temperature butter into chunks. Whip the butter and cream cheese until smooth. Whisk in the low carb sweetener and vanilla. Place in fridge for 10 - 15 minutes to stiffen up.
- Spread the frosting on top of the bars, sprinkle with a light dusting of pumpkin spice mix.
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