Pumpkin Bars

Pumpkin bars are a thick and fudgy pumpkin base topped with a layer of chocolate! Made in just one bowl and ready in 5 minutes, these keto pumpkin bars are the perfect fall treat! 2 grams net carbs per bar.

When it comes to keto pumpkin recipes, my favorites are pumpkin pie, pumpkin cheesecake, and these healthy pumpkin bars

keto pumpkin bars

I get a little bit excited whenever Fall comes around. It’s the perfect excuse to make all things pumpkin, including every dessert imaginable!

When I first started a keto diet, it was RIGHT before Thanksgiving. As I was still warming up to what exactly a ketogenic diet entailed, I honestly thought that all my favorite holiday desserts would be off the menu! Luckily, pumpkin is a fantastic keto vegetable, being incredibly low in carbs and packed with fiber!

While I am partial to the classic pie, I also love a good no bake dessert, these pumpkin bars are a fantastic one to kick the pumpkin season off.

They are quite a healthy dessert, made with simple low carb ingredients, like almond butter and coconut flour. The base is somewhat fudgy and thick, with plenty of pumpkin flavor. I added a layer of chocolate, because the pumpkin and chocolate combination is incredibly delicious!

These bars are perfect for a light dessert or even a cheeky afternoon tea. They need just 5 ingredients and they require no baking, so you have NO excuses. not to make them!

How do you make pumpkin bars?

The Ingredients

  • Pumpkin puree– Unsweetened pumpkin puree, not pumpkin pie filling. 
  • Almond butter– Smooth and drippy almond butter. You can also use peanut butter or another nut or seed spread, like sunflower seed butter or tahini. 
  • Coconut flour– This holds the pumpkin layer together, and keeps the base thick and doughy. 
  • Sugar free syrup– Adds sweetness and also bars, but also holds the bars together. 
  • Sugar free chocolate– To add the chocolate layer on top. Use either keto chocolate chips or a chocolate bar. 

The Instructions

Start by microwaving or heating up in a saucepan your syrup and almond butter, until warm. Whisk together, until combined. Add your pumpkin puree and coconut flour and mix well, until a thick dough remains. Transfer the batter into a lined 8 x 8-inch pan and spread out evenly. Place in the freezer while you melt the chocolate. Once melted, pour over the pumpkin bars then refrigerate them, until firm. 

low carb pumpkin bars

Tips to make the best pumpkin bars

  • You can use any nut or seed butter, however, it needs to be smooth and creamy.
  • If your almond butter is super drippy and smooth, you don’t need to microwave or heat it up. Simply add all the ingredients together in a mixing bowl. 
  • Feel free to add some cinnamon or pumpkin pie spice into the batter. I’m not a huge fan, so I omitted it, but it’s a personal preference. 
  • Refrigerate the bars once the chocolate has been added, not the freezer. Freezing it will often see the chocolate separate from the bars once sliced up. 

Storing and Freezing Bars

  • To store: Pumpkin bars will keep at room temperature, covered, for up to 1 week. They are best stored in the refrigerator, in a sealable container, for up to 4 weeks. 
  • To freeze: Place bars in a ziplock bag and store in the freezer for up to 6 months. 

sugar free pumpkin bars

More easy keto desserts to try

keto pumpkin bars

Keto Pumpkin Bars

These healthy pumpkin bars are your keto and low carb dessert recipe that requires no baking! 5 minutes and less than 4 ingredients!
4.89 from 18 votes
Print Rate
Course: Dessert
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 16 Bars
Calories: 113kcal
Author: Arman



  • Line an 8 x 8-inch pan with parchment paper and set aside.
  • In a microwave-safe bowl or stovetop, combine your almond butter and maple syrup and heat until melted. Whisk together. 
  • Add your pumpkin and mix well. Slowly add your coconut flour and mix very well, until no clumps remain and a thick batter is formed. If it is too thin, add extra coconut flour. 
  • Transfer your pumpkin fudge bar base into the lined pan and press firmly into place. Melt your chocolate chips of choice and pour over the top. Refrigerate until firm, before slicing into bars. 


TO STORE: Pumpkin bars will keep at room temperature, covered, for up to 1 week. They are best stored in the refrigerator, in a sealable container, for up to 4 weeks.
TO FREEZE: Place bars in a ziplock bag and store in the freezer for up to 6 months. 


Serving: 1Bar | Calories: 113kcal | Carbohydrates: 5g | Protein: 4g | Fat: 9g | Sodium: 9mg | Potassium: 125mg | Fiber: 3g | Vitamin A: 596IU | Vitamin C: 1mg | Calcium: 55mg | Iron: 1mg | NET CARBS: 2g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!


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