Keto Pumpkin Bars

These keto pumpkin bars are a healthy no bake dessert using just 4 ingredients! Made using real pumpkin and naturally sweetened, they take less than 10 minutes to come together! 2 grams net carbs per serving.

keto pumpkin bars

Keto pumpkin bars

It’s no secret that keto pumpkin desserts are some of my favorites. We’ve made a keto pumpkin pie and some keto pumpkin bread. With fall in full swing, we also love making healthy pumpkin bars.

Although I am someone who indulges on an almost daily basis, I do try and incorporate healthier foods and desserts too. If there is a way for me to healthify a dessert without sacrificing taste, you know I’ll be doing it.

During fall and winter, I often gravitate towards the more hearty and ‘heavy’ foods. We spend more time indoors and the cooler weather shifts the cravings from ice cream and salads to pies and casseroles. I grew up enjoying pumpkin bars on special occasions, and have been meaning to give them a little bit of a makeover! Not only have I given them a low carb makeover, but I’ve also skipped the baking process altogether!

This keto pumpkin bar recipe is an easy and healthy dessert made with just 4 ingredients (5 if you include the chocolate topping!). You skip the oven completely as there is no baking required. Now, these bars may look incredibly fancy but I promise you, they are SO easy to make and literally take five minutes to put together.

No oil, no grains, and no dairy are needed, but you’d never tell. The texture is thick, soft, and fudgy, and stable at room temperature. The bars are pleasantly sweet and full of pumpkin flavor, and you won’t taste the coconut at all!

The secret to these delicious bars is to use homemade pumpkin puree. It’s so fresh and flavorful, you don’t need to add any spices to it whatsoever!

How to make keto pumpkin bars

This section explains the ingredients in detail, along with possible substitutions and their role in the recipe. It also includes general instructions. For measurements and complete instructions, see the recipe card below.

The Ingredients

  • Pumpkin puree– Unsweetened pumpkin puree, not pumpkin pie filling. I used homemade pumpkin puree but canned pumpkin works in a pinch- Just be sure it has no added sugar or salt. 
  • 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. 
  • Keto maple syrup– Adds sweetness and also bars, but also holds the bars together. Do yourself a favor and make a batch of homemade keto maple syrup (it’s great on pancakes or using them in many other desserts too!). 
  • Sugar free chocolate– To add the chocolate layer on top. Use either keto chocolate chips or a even chocolate frosting.

The Instructions

Start by microwaving your syrup and almond butter, until warm then 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. 

healthy pumpkin bars

What makes these pumpkin bars healthy?

  • No added sugar. This recipe uses sugar free maple syrup to sweeten it, and even then, it is nothing artificial. You are welcome to use traditional maple syrup and it will still be refined sugar free (although not keto friendly).
  • Uses real pumpkin. Homemade pumpkin puree boasts a mere 40 calories per cup and 3 grams of fiber (6 grams net carbs). You can get the pumpkin pie flavor by adding some warming spices to it. 
  • Low in carbs. No white flour and no grains are needed!
  • No butter or oil. Traditional pumpkin bars use at least some butter and/or vegetable oil. These bars use almond butter, a heart-healthy fat that also boasts protein and fiber.

Storing and freezing tips

  • To store: These 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 leftover bars in a ziplock bag and store them in the freezer for up to 6 months. 

Frequently Asked Questions

Can I use canned pumpkin?

Yes, you can definitely use canned pumpkin. Be sure to use unsweetened pumpkin puree, not pumpkin pie filling.

I’m allergic to nuts. What can I use instead?

Easily swap out the almond butter for either tahini or sunflower seed butter. Be sure that it has a smooth texture, so it will be easy to mix with the other ingredients.

Can I substitute the coconut flour?

Coconut flour is one of the more difficult flours to substitute in recipes, as it absorbs moisture like no other flour out there. As this is a no bake recipe, you can replace it with either almond flour or oat flour. However, you will need double the amount of coconut flour (e.g. if it says 1 cup of coconut flour, use two cups of oat flour/almond flour).

Low carb pumpkin bars

More keto pumpkin recipes to try

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keto pumpkin bars

Keto Pumpkin Bars

These keto pumpkin bars are a simple and healthy no bake dessert using just 5 ingredients! No grains and no sugar needed, these bars come together in less than 10 minutes!
5 from 35 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

Ingredients

Instructions

  • 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. 

Notes

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. 

Nutrition

Serving: 1serving | 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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    Categories:

    Bars and Brownies Desserts Gluten Free holiday desserts Keto No Bake Desserts recipe

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    Comments

    6 thoughts on “Keto Pumpkin Bars

    1. 5 stars
      Just made these last night and WOW they are good! I didn’t put any chocolate on top and they still taste great! Since this was my very first attempt I’ll save the chocolate for next time!
      I’m very eager to try your other recipes! Thanks for sharing them all.

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