Keto Pumpkin Bars
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 bars 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 gluten free 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 keto pumpkin 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 puree 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 pie spice you enjoy will work, either homemade or store-bought.
How To Make Keto Pumpkin Bars
You will get to enjoy these amazing low carb healthy pumpkin bars in no time. Here are the step-by-step directions:
Step One: 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 almond flour crust for 10 minutes.
Step Two: 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 to the keto pumpkin bars.
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.
Step Three: 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.
Take the crust out of the oven and spread in the pumpkin filling. Bake the keto pumpkin bars for 20 minutes.
Step Four: 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.
Is pumpkin Keto friendly?
Yes! 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.
How many carbs are in pumpkin puree?
Pumpkin puree has only 7 net carbs in half a cup. Since you generally don’t sit down and eat a can of pumpkin puree and only use a small amount per serving in desserts or savory pumpkin recipes it is a great low carb option.
Tips & Suggestions
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 pumpkin bars and other 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 low carb pumpkin 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.
- Store these in the refrigerator covered in plastic wrap for up to 5-6 days or freeze for longer storage.
More Ideas
We love this keto pumpkin bars recipe as is. But here are some other ideas to dress it up to suit your own taste buds!
Cream Cheese Icing – who can ever go wrong with a pretty icing drizzle? Simply make 1/4 batch of my keto cream cheese frosting and thin it with heavy cream until it is drizzling consistency. Drizzle on the cooled bars.
Chocolate Chips – love the combination of pumpkin and chocolate? Go ahead and sprinkle some sugar free chocolate chips on top of the filling before adding the crumbs.
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Keto Pumpkin Bars
Ingredients
Crust Ingredients:
- 1 1/3 cup almond flour
- 1 1/2 tsp coconut flour
- 2 tbsp butter
- 1 1/2 tsp water
Pumpkin Filling:
- 15 oz pumpkin puree (one small can)
- 1/2 cup Joy Filled Eats Sweetener (or see alternatives in recipe notes)
- 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 Joy Filled Eats Sweetener (or see alternatives in recipe notes)
- 1 1/2 tsp coconut flour
- 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 Bars
- Pumpkin Truffles
- Keto Pumpkin Muffins
- Keto Pumpkin Pie Twists
I just have a question- how do I make this without coconut flour? Family member is deathly allergic to coconut.
You can use all almond flour. If it seems too wet just add an extra tablespoon or two.
My family is going to love this, thank you for the recipe!
I am new to keto so still missing my carb heavy treats. This went over like a charm and EVERYONE loved it. Thanks for all your recipes. I am looking forward to cooking and baking my way through your website!