Cool, refreshing fall days are coming soon, and that can only mean one thing…PUMPKIN! Yes, it’s time to make these incredible Keto Pumpkin Bars with Crumb Topping. They are one of the most delicious treats you’ll ever taste and filled with lots of pumpkin and fall flavors. This low carb pumpkin recipe is also grain-free, sugar-free, gluten-free, Trim Healthy Mama friendly, and has a dairy-free option!
In my eyes, there are basically two kinds of people: those who love pumpkin and those who don’t. My family falls at about half in each category. I lean towards the not loving pumpkin category. But we have enough pumpkin lovers that as soon as it’s sweater season, we are in the kitchen baking the latest pumpkin desserts.
Even if you aren’t a huge pumpkin fan, these keto pumpkin pie bars go over like a champ at October and November pot lucks and parties. You can still whip up a batch for your pumpkin loving friends and family members. Trust me, they will agree this is one of the best low carb recipes.
Ingredients and Substitutes
There are three parts to these keto friendly pumpkin bars. Don’t let that scare you, though, because they are all easy, and many of the ingredients are the same for each layer. There are only 9 ingredients in total plus water. Let’s take a look at what you need:
Crust & Crumb Topping Ingredients:
The crust and the crumb topping have the same ingredients with the exception of the sweetener only being in the crumb topping.
- Almond Flour – I use unbleached finely ground almond flour in these for the best color and texture.
- Coconut Flour – These only need a TEASPOON of coconut flour. This much may seem like it doesn’t matter but it helps balance the oiliness of the almond flour.
- Sweetener – I use my blend of xylitol, erythritol, and stevia. There are notes in the recipe card about subbing in other sweeteners.
- Butter – Regular salted butter gives the crust and crumb topping the best flavor.
- Water – Just a tad is all you need to bring the crust together.
Pumpkin Filling Ingredients:
All you need is 6 ingredients for a luscious pumpkin filling!
- Heavy Cream – If you would like to make this recipe dairy-free you can use coconut cream in place of the heavy cream and coconut oil in place of the butter in the crust and crumb topping.
- Canned Pumpkin – I’ve found that canned pumpkin tends to be more flavorful than using fresh pumpkin puree but if you have fresh puree feel free to sub that in.
- Eggs – These are necessary for this recipe as the binder.
- Sweetener – Again, I prefer my sweetener blend. It really tastes similar to sugar and it is twice as sweet as 1:1 sweeteners so you use a lesser amount.
- Vanilla Extract – A dash of vanilla enhances the other flavors in this recipe.
- Pumpkin Spice – I personally prefer using a combination of cinnamon and ginger and skipping the nutmeg all together but any pumpkin spice you enjoy will work, either homemade or store-bought.
How To Make Keto Pumpkin Bars
You will get to enjoy these amazing pumpkin bars in no time. Here are the step-by-step directions:
First Step: Heat the oven to 350 degrees and make the crust.
Add the almond flour, coconut flour, butter, and water for the crust in a food processor. Pulse the ingredients until you end up with crumbs.
Expert Tip – You may need to process this for 1-2 minutes until the dough comes together. The food processor starts to break down the almond flour releasing the natural oils.
Then pour the crust into the bottom of a 9 x 13 baking dish. Use your fingers or the back of a measuring cup to spread the crust out into a thin layer—Bake for 10 minutes.
Expert Tip: It may seem like there isn’t enough to cover the bottom of a 9 x 13 pan. I assure you, there is. Just keep pressing and spreading. This is a thin crust on purpose to let the pumpkin flavor shine through. If you prefer a thicker crust double this part of the recipe.
Bake the crust for 10 minutes.
Second Part: Now, mix the topping ingredients in the food processor, just like you did the crust. Mix until you get crumbs and add them to a bowl. Refrigerate until you are ready to add the topping.
Expert Tip: Make the topping at this point saves the need to wash the food processor. You don’t need to wash the food processor before making the filling. If you made the filling before the topping you would have to.
Third Part: Make the filling: combine the heavy cream, canned pumpkin, eggs, sweetener, vanilla, and spices for the pumpkin filling in the food processor. Process until smooth and creamy.
Step Four: Take the crust out of the oven and spread in the pumpkin filling. Bake the keto pumpkin bars for 20 minutes.
Step Five: Sprinkle on the crumb topping, then bake for 20-25 additional minutes until golden. The center will only jiggle very slightly when it’s done. Cool, serve, and enjoy!
Expert Tip: If the crumbs are browning too quickly, add a piece of aluminum foil for the last ten minutes of baking. This will keep them from burning.
What Kind Of Canned Pumpkin Do I Need?
The most important part of making these keto pumpkin bars is making sure you are using the correct pumpkin. You need to use pureed pumpkin, not pumpkin pie filling. If you end up grabbing the wrong one, the bars won’t turn out the same and won’t be keto. Canned pumpkin pie fillings have sugar added.
Pumpkin Bar Tips
There is nothing more frustrating than going to the trouble of baking a dessert, and when you go to cut it, you end up with a mess. With the alternative ingredients needed in gluten free keto recipes that can be even more disappointing. Here are a few tips to help you get beautifully cut low carb pumpkin pie bars.
- Use a plastic knife. I know it’s tempting to use a fancy regular knife, but when you do, the bars are likely to stick to it. They don’t stick to plastic as well and will give you better results.
- Cut slowly and make straight, even strokes. If you attempt to cut them too quickly you will end up with a mess. Take your time because it’s worth it.
- Wipe off the knife after each cut. Have a paper towel nearby and clean the knife after every cut. This will keep the keto pumpkin bars from sticking to the knife.
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Ingredients
Crust Ingredients:
- 1 1/3 cup almond flour
- 1 1/2 tsp coconut flour TEASPOONS
- 2 tbsp butter
- 1 1/2 tsp water
Pumpkin Filling:
- 15 oz pumpkin puree (one small can)
- 1/2 cup Trim Healthy Mama Gentle Sweet
or my sweetener - 1/4 cup heavy cream
- 3 eggs
- 2 tsp vanilla
- 2 tsp pumpkin spice
Crumb Topping:
- 1 1/3 cup almond flour
- 1/2 cup Trim Healthy Mama Gentle Sweet
or my sweetener - 1 1/2 tsp coconut flour TEASPOONS
- 2 tbsp butter
- 1 tbsp water
Instructions
- Preheat oven to 350.
- Put crust ingredients in a food processor. Pulse until crumbs form. Dump into a 9 x 13 baking dish. Press out into a thin bottom crust. Bake for 10 minutes.
- Next, put the crumb topping ingredients in the food processor. Pulse until crumbs form. Put the crumbs into a spare bowl and put it in the fridge until needed.
- Meanwhile, put the pumpkin filling ingredients in the food processor (no need to wash the bowl). Process until smooth.
- Remove the crust from the oven. Pour on the pumpkin filling. Bake for 20 minutes.
- Scatter on the crumb topping. Bake for an additional 20-25 minutes until the center only jiggles slightly. You may need to cover the top with foil for the last ten minutes so the crumbs don't burn. Store in the refrigerator.
Notes
Nutrition
Even More Low Carb Keto Pumpkin Recipes
If you love pumpkin, you don’t want to miss out on these beauties. They are calling your name:
- Keto Pumpkin Cookies with Cream Cheese Frosting
- Pumpkin Spice Cinnamon Rolls
- Keto Pumpkin Cheesecake
- Keto Pumpkin Pie Twists
