Keto Pumpkin bars slathered with a keto cream cheese frosting are a delicious cake baked with coconut flour. A low carb and gluten free cake that will have you reaching for another.
This easy keto pumpkin bar recipe yields such a moist sponge you would never guess that you are eating a healthier alternative. The pumpkin spices give the sponge a delicious warmth and the pumpkin an additional sweetness to the flavor.
The first time I made these pumpkin bars I tasted one and then packed them up to take to the staff at my vets to eat. The car wheels spun in the driveway as I pulled away quickly. I would not have trusted myself alone in the house with a whole batch of these and had to get them out of the house! At 3g net carbs a square, they can be happily enjoyed on a low carb diet.
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IS PUMPKIN KETO?
Pumpkin does have a few carbohydrates but can be enjoyed on a keto diet if used in moderation. A 100 gram serving has 6.5 grams net carbs. Compared to many winter squashes, pumpkin is a great low carb option.
INGREDIENTS
We use coconut flour to bake these pumpkin bars but almond flour could be used too.
KETO CREAM CHEESE FROSTING
The cream cheese topping is optional but highly recommended as it goes so well with the pumpkin bar sponge. If you enjoy carrot cake with a creamy cheese topping, then this is a healthier must for you. Cream cheese and pumpkin are a great flavour couple, it would be a shame to separate them!
HOW TO MAKE KETO PUMPKIN BARS
This is an easy one bowl mixture that you could use for other flavoured sponge recipes. We use a hand mixer but they could be made with a spoon and a strong arm.
Butter and sweetener whisked
Eggs to butter mixture
Add dry ingredients to mixture
Pumpkin batter into baking tin and bake
KETO CREAM CHEESE FROSTING
4 simple ingredients make this tasty low carb cream cheese frosting recipe. The key to a good keto frosting is the quality of the butter. Ensure that it is unsalted and a good brand.
For the low carb sweetener, we used allulose as it dissolves without a crystal texture. Other low carb sweeteners could be used.
HOW TO MAKE KETO CREAM CHEESE FROSTING
Ensure that the butter and cream cheese are softened at room temperature so that they blend without lumps.
Add the ingredients in a mixing bowl and whisk until smooth. Then slather over the low carb pumpkin bars.
Slather the cream cheese mixture of the cooled pumpkin sponge
Cut the pumpkin bars into squares or rectangles
STORAGE
Keep the frosted keto friendly pumpkin bars in an air tight container in the fridge and it should last up to 4 days.
If you want to freeze these pumpkin bars, freeze them without the frosting. That can be added later, when they are defrosted.
To freeze the sponge, place it in an air tight container or zip lock bag. It should last up to 3 months in the freezer. Defrost thoroughly before frosting.
VARIATIONS
Make this recipe your own with a few other ingredients.
- Chopped walnuts or pecans
- Sugar free chocolate chips
WATCH THE VIDEO
OTHER KETO PUMPKIN RECIPES TO ENJOY
Keto Pumpkin Bars
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Ingredients
Cake
- ½ Cup Coconut Flour
- ½ Cup Butter, unsalted Melted
- ½ Cup erythritol low carb sweetener
- ½ Cup Pumpkin puree
- 5 Eggs
- ½ teaspoon Baking powder
- ½ teaspoon Salt
- 1 teaspoon Pumpkin pie spice
- 1 teaspoon Vanilla extract
Filling
- 6 oz Cream cheese softened
- 3 oz Butter, unsalted softened
- ½ teaspoon Vanilla extract
- ¼ cup Erythritol low carb sweetener
Instructions
- Preheat the oven to 200C/400F degrees.
- Blend together the butter, eggs, xylitol and vanilla.
- Add the pumpkin puree, coconut flour, baking powder, pumpkin spice and salt. Whisk until there are no lumps and it is a smooth batter.
- Pour into a parchment paper lined baking tin. I use a 8 inch square tin.
- Bake for 20 minutes and allow to cool.
- Blend the topping ingredients until smooth. I used a hand blender but feel free to do an upper arm workout and try it with a fork/spoon!
- Slather the topping over the cake.
- Cut into 8 slices or smaller squares.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
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Shelley
This was a hit!! I used real maple syrup in place of sweetner. Thank you this recipe is delicious!!
Angela Coleby
Delighted you enjoyed them!
Lisa
One of the better recipes Zibe tried doing keto. I used monk fruit and next time will double the amount. This is a keeper!
Angela Coleby
Thank you!
Megan
Double the amount of monk fruit or double the recipe?
Michelle
Hi,
Can these be put in the freezer? Without the frosting of course
Angela Coleby
Yes they can!
Theressa Baker
I made this tonight and this is one of THE most delicious keto desserts I've made so far!!! Im hooked!!! Thanks so much!!
Angela Coleby
You've made my Sunday night with this comment! Thank YOU!
Michelle
I forgot to give my review 5 stars!
Angela Coleby
Thank you very much!
Michelle
My sister made these bars for Thanksgiving. They were THE BEST Keto dessert I’ve had yet! I’m so excited to try them myself. And really grateful for the recipe. Huge Thumbs up!!!
Laurie
Same thing happened to me with baking. Kept in 5 mins. longer and they still didn’t look done in the middle. Maybe I because I used 5 LARGE eggs.
Everything in the batter tasted good and it satisfies a craving, but my husband said not a repeater for him.
Angela Coleby
I use medium sized eggs so it might be that.
Janine Presling
This is the best Keto cake ever!
Angela Coleby
Thank you!
Amy Crissey
These pumpkin bars are wonderful! So easy to make and so good tasting!
Angela Coleby
Thank you Amy!
Barb
Really really good! Cured my craving for pumpkin muffins from the local donut shop.
Angela Coleby
Glad you enjoyed them!
Jean
They do not seem done after 20 minutes, but while they cool, the become the right texture.
Angela Coleby
Ovens can vary and if in doubt give them an extra 5 minutes.
Janelle
Definitely will make again. Very good. Thank you for this recipe.
Angela Coleby
Thank you for the review!
Tierra
Delicious! Easy to make and not too sweet! Loved these! Thank you for sharing!
Angela Coleby
I am happy you enjoyed them as much as we do!
Melissa
OH MY GOSH YOU SAVED THANKSGIVING!!! I follow a keto diet and was wondering how I would enjoy desert tomorrow. I had made a pumpkin mousse recipe in October I was going to settle for, but by the grace of the season I did a quick search. Made these and had to try them before my guests come tomorrow. Still licking the frosting bowl clean and the bars are the perfect texture, moisture, sweetness, spiciness, the whole 9 yards! Can't wait to have one with coffee in the morning with no guilt! I did have to bake them for 25 minutes instead of 20 (I made 2 batches, baking them separately) but I have a gas oven that's a bit variable. Thank you, oh Goddess of Goodness! You are awesome...
Angela Coleby
I am delighted that you enjoyed these and your comments have made my day! Enjoy your Thanksgiving! x
Angela Coleby
I would reduce the number of eggs by one if you are using large eggs.
Krusta
I used 5 large eggs and it was perfect!
Jessic Johnson
Love love love this recipe ! But I do think the nutritional facts with the post may be off?? Ths net carbs in the coconut flour alone would be closer to 18g for 1/2 cup... am I calculating something wrong ? How did you come up with these (not questing, just want to make sure I'm doing it right) ,Still delicious recipe regardless !
vanessa
Thanks for sharing! What kind of Xylitol do you like to use?
Angela Coleby
I'll use the one from NOW foods.
Diana
Can a different sweetener be used? If so what and how much? With 3 dogs in our home we cannot have xylitol in the house as it is deadly to dogs.
Angela Coleby
Try erythritol.
Audrey
I tend to use Splenda to sweeten rather than Xylotol, would I use the same amount of Splenda as Xylotol? Thanks, looking forward to trying this recipe.
Angela Coleby
I'd use a bit less as I find Splenda sweeter than Xlitol. Perhaps reduced it by a couple of tablespoons.
Shannon
So good!! Thank you for this recipe! I've been trying some different low carb pumpkin recipes, and this is by far my favorite! I'll make it again for Thanksgiving.
Angela Coleby
Thanks! Glad yo enjoyed it!
Angela Coleby
5. It is listed in the ingredients.
Bonnie
Can u tell me what size eggs u use
Angela Coleby
Medium size.
Victoria
I am a newbie to almond and coconut flour. Diabetic for 20 years. I love anything pumpkin, so I gave your recipe a try today. I was concerned about the texture because that has been my problem with these flours. However, I enjoyed this recipe. I had it with a cup of coffee, and I felt such pleasure knowing I was okay with the carbs. Texture didn’t bother me, because the taste was so good. I did have to cook it 30 minutes instead of 20, and I only had 4 eggs. I will definitely make this again. Thanks for the recipe.
Angela Coleby
Glad you liked it!
Jenn
Can this be made a day ahead and refrigerated until thanksgiving? Or does it need to be served warm/room temp?
Angela Coleby
Yes, it can be made ahead. You'll need strong will power though!
Angela Coleby
I use a nutritional tool for my calculations. It could be that your app is including sugar alcohols or has included a total carb not a net carb for something else. Sometimes the apps are a bit off. There is no way that this is 19g net carbs per serving.
Carissa
Mine is taking way longer than 20 min.... Batter was yummy and they smell good:)
Angela Coleby
Perhaps it is the size of the eggs making the batter more wet? Hope it tastes good!
DANA ROSS
Mine does not look done after 20 minutes. I'm cooking it longer.
Angela Coleby
It might be to do with the size of eggs and brand of coconut flour. If in doubt, always bake longer. Hope it worked out.
Tasha
Can we use salted butter or is it unsalted butter better for this recipe
Angela Coleby
You can use what you prefer. I always use unsalted butter simply because I don't like my food too salty. I don't think salted butter is going to push any saltiness taste over the edge though!
Amber T
Have you ever doubled this recipe to make it in a 9x13 pan??
Angela Coleby
No but now I want to!! I think it would work, just keep an eye on the sponge and bake it for longer if need be.
Amber T
Well I am trying it right now! We will see how it turns out 🙂
Stacy
Did it work?
Amber T
It did and they were great!
Deb Micek
Could you substitute almond flour instead of coconut? I can't stand coconut flour ?
Angela Coleby
After clutching my pearls (I love coconut flour) I can't see why you could not make this with almond flour. Spookily enough I was chatting to the husband about this and said when I make a cake I should try it with both flours. The quantity of the flour will change with less eggs for the almond flour.
Tasha W.
What would be the new calculations if I used Almond Flour?
Angela Coleby
I'd keep everything the same BUT use 1 1/2 cups almond flour and 3 eggs.
Mariah Anderson
Darn. I think that's where I went wrong.
John
I left the batter in the oven for 20 min. At 4400F it was not done. Is it supposed to bake longer than 20 min.? Is there a mistake. I followed the directions to the “T”.
Angela Coleby
That is strange as it should only take 20 minutes.
Lori
The difference might be humidity and everyones ovens, not all are the same
Lea Gutierrez
Same thing happened to me 🙁
Rachel A
These were delicious! I was afraid I was going to be able to taste the coconut flour like in some other coconut flour recipes but once you put the cream cheese frosting on you couldn't taste the coconut! I was also afraid they would be kind of mushy like some other coconut flour cake recipes..but nope! Light and cakey! I was very pleasantly surprised! I topped mine with toasted pecans and a dash of cinnamon! So yummy! Adding this to my low carb Thanksgiving dessert menu for sure! Thank you for the recipe! ?
Angela Coleby
Thanks for the lovely review! The roasted pecans sounds a good idea! Glad you enjoyed the cake!
Leonie Gittins
Can you tell me what is in the pumpkin spice mix please, I've not seen it in Australia. This looks so nice!
Angela Coleby
Hi, when I mix my own I use the spices as per this recipe. https://divaliciousrecipes.com/2016/03/04/pumpkin-cheesecake-ice-cream/.
Leonie Gittins
Thanks!