It takes just 10 minutes of prep to make these fluffy and moist healthy pumpkin bars. Topped with a silky-smooth cream cheese frosting, this recipe is sugar-free, gluten-free and a real crowd-pleaser.
I love secretly healthy desserts and these sugar free pumpkin bars are one of them. They taste like a proper indulgence, yet they are healthy enough to enjoy for breakfast.
Which I have done many times!
This easy diabetic-friendly recipe has been on my website since 2019, and I look forward to baking it each year as soon as the leaves start to turn red and there's a chill in the air.
I have just updated the post with more details to help you make the bars perfectly. The recipe itself has not changed.
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Why This Recipe Works
It's easy. These bars are super easy to make and require only 10 ingredients. My teenage daughter baked them with a friend who needs to follow a gluten-free diet last year. The bars turned out perfectly and they both loved it.
It's healthy. Not a surprise, since it's mentioned in the recipe title. But worth discussing nonetheless. Pumpkin puree adds a delicious warm flavor and rich texture but is also packed with antioxidants and rich in vitamin A. In addition, my pumpkin bars are grain-free, sugar-free and naturally low in carbs.
In my opinion, this is the ultimate healthy dessert treat for fall and the holiday season, alongside my sugar free pumpkin pie and these pumpkin brownies.
Ingredients
Here's what you need for healthy pumpkin pie bars:
DRY INGREDIENTS
- 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 pie 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. If carbs are not a concern, you can also use coconut sugar.
- Chopped pecans
WET INGREDIENTS
- Eggs - must be large and at 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.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
1.) Mix the dry ingredients in a bowl and set aside.
2.) In a second bowl, beat the egg whites until stiff. Beating the egg whites until stiff and folding them in last yields a lighter crumb.
3.) In a large mixing bowl, beat the egg yolks until pale and fluffy. Then, add the remaining wet ingredients and blend. Last, add the dry ingredients and blend until a smooth batter forms.
4.) Fold the egg whites into the batter using a spatula.
5.) Fill the pumpkin batter into the prepared baking pan and bake in the preheated oven until golden brown.
While the pumpkin bars are in the oven, make the cream cheese frosting:
Whip the butter and cream cheese until thick. Add the sweetener and vanilla. Then place the frosting in the fridge to cool.
7.) Once the bars are fully cooled, spread the frosting on top. Sprinkle with a dusting of pumpkin pie spice before serving.
Expert Tip
Room temperature ingredients. All ingredients must be at room temperature, for both the cake batter and especially for the frosting. This helps create a fluffy cake texture and it prevents the frosting mixture from splitting.
Variations
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 150g / 1 ¼ cup coconut flour.
Use different nuts: Instead of pecans, try walnuts or hazelnuts. Or add a handful of sugar free chocolate chips!
Recipe FAQs
Of course! Simply fill the batter into a muffin pan that you have lined with paper cases and bake for around 25 minutes.
It's easy to make your own pumpkin puree in the oven!
Of course. The batter will fill a 9x5-inch rectangular pan or an 8-inch springform. The oven temperature is the same, but the baking duration will likely increase to around 45 minutes or even longer.
Serving Suggestion
Pumpkin bars taste best when they are served at room temperature.
I adore the cream cheese frosting, but it's good to know that it is optional. The pumpkin bars taste just without, and then you can also serve them slightly warmed.
Sometimes I omit the frosting and spread the bars with softened butter. That way, they become an indulgent breakfast treat alongside a strong cup of coffee.
Storage
Fridge: You can store these healthy pumpkin bars in an airtight container in the refrigerator for up to 5 days.
Freezer: Slice and freeze the bars for up to 3 months. I like to arrange the slices on a baking tray so they don't touch. After they are frozen, I can transfer them to a freezer bag without them sticking together.
To defrost, simply put the bars into the fridge overnight.
More Healthy Pumpkin Recipes
I love using pumpkin in recipes. Here are more easy pumpkin recipes to try:
- Sugar Free Pumpkin Bread1 Hours 10 Minutes
- Pumpkin Porridge2 Minutes
- Keto Pumpkin Cheesecake Muffins35 Minutes
- Fluffy Keto Pumpkin Mousse5 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Healthy Pumpkin Bars
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- 10 x 8 inch baking pan
Ingredients
- 3.5 cups almond flour 350g
- 2 teaspoon baking powder
- 3 teaspoon pumpkin pie spice
- ⅓ cup powdered erythritol 60g, or any powdered sweetener of your choice
- 6 tablespoon chopped pecans 45g
- 5 large eggs room temperature
- ⅓ cup butter melted and cooled, 70g
- 2 teaspoon sugar free vanilla extract
- ⅓ cup almond milk 80 ml, unsweetened, room temperature
- 1 cup pumpkin puree 250g
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 or 120g for a sweeter frosting.
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions
Cake
- Preheat the oven to 350F / 180C /(electric) or 320F / 160C (fan). Line a baking pan with parchment paper.
- 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 the cake batter into the baking pan and level the top with a spatula.
- Bake the pumpkin bars in the oven for 25 - 30 minutes until you can insert and remove a toothpick without any crumbs sticking. Remove from the oven and allow to cool fully.
Frosting
- Chop room-temperature butter into chunks. Whip the butter and room-temperature cream cheese until smooth with an electric mixer. Then, whisk in the sweetener and vanilla. Place the frosting in the fridge for 10 - 15 minutes to firm up.
- Spread the frosting on top of the bars. Option to sprinkle with a light dusting of pumpkin spice mix and serve.
Notes
Nutrition
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Kate
Hi,
I wondered if you have any idea how to replicate the more chalky consistency of regular icing made from sugar. I have tried all the variations using sweetners and they're OK but it's the texture I really miss. I've tried using custard powder and psyllium husk but it's never quite right. I'm happy with my low carb cakes but the icing is always a let down. Would really appreciate your advice.
Thanks!
Katrin Nürnberger
Hi Kate, I recently made this coconut flour cake, which has an icing that tastes very much like "regular" sweet icing. I used powdered erythritol. The only sweetener that melts like sugar is allulose. If you haven't tried it yet, that may be worth a try too!
Patty
This is very good and I did substitute the coconut flour using the proper proportions. I would have added the whole can of pumpkin and look forward to experimenting with this using other add ins like raisins, currents, cacao chips, etc. it was much better the second day after being refrigerated. I’m so excited because sugar has a terrible reaction in me after my bout with cancer so this is very helpful.
Kim Small
Delicious pumpkin fall flavors! Easy and yummy
Liz Machin
Hi, I've just made this and its looking good. It has risen very well, just as a normal cake. I was careful to have all the ingredients at room temperature, except when it came to the icing! I took the cream cheese straight from the fridge and it did exactly as you said and split. I'm sure it will taste the same, just the texture will be not quite right. It's still cooling so I haven't tried any yet. Looking forward to eating some tomorrow.
Katrin Nürnberger
Hi Liz, so glad you tried the recipe. It's all about the taste!!!
Sapna @ just4foodies
Love these, so good warmed up a little for a late night snack!
Jo Harding
Totally love this recipe. I made it for MR B and I and the scent of the pumpkin spice filled the whole kitchen. It was so uplifting. The bars were so moist too. Thank you.
Katrin
Mr B is a very lucky man And I absolutely agree-the lovely smells in the kitchen is one of the best things about baking!
Amanda
Hello, I was wondering can I sub powdered monk fruit sweetner for the powdered erythritol? If so, would I use the same amount? I believe I have read that powdered monk fruit sweetner is sweeter so I want to be sure I don't ruin the bars by doing so. Thanks!
Katrin
This will depend on your monk fruit sweetener. There is pure Monk fruit, which I have not yet tried, but I know that it is very concentrated. But you can also buy Monk fruit sweeteners which are essentially erythritol with added Monk fruit. You will have to check your pack and take it from there. It may state what kind of ratio it is in relation to sugar. Erythritol is a one-to-one sugar replacement.