Desserts/ Gluten Free/ Low Carb/ Thanksgiving Recipes

Pumpkin Bars with Cream Cheese Frosting

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Pumpkin bars slathered with a 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 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.

pumpkin bars

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! They are truly addictive with the perfect balance of texture and taste.

pumpkin bars

The second batch stayed in the house as the Chief Taster is now back.  The temptation for me to eat them all has now disappeared.  It’s now a battle for the last piece so order in the kitchen has been restored.

pumpkin bars


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!




Pumpkin Bars

Moist and tasty pumpkin bars made with coconut flour are a delicious low carb & gluten free dessert.
4.05 from 40 votes
Print Pin Rate
Course: Cake, Dessert
Cuisine: American
Keyword: pumpkin recipes
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 8 Slices
Calories: 313kcal
Author: Angela Coleby



  • 1/2 Cup Coconut Flour
  • 1/2 Cup Butter, unsalted Melted
  • 1/2 Cup erythritol low carb sweetener
  • 1/2 Cup Pumpkin puree
  • 5 Eggs
  • 1/2 teaspoon Baking powder
  • 1/2 teaspoon Salt
  • 1 teaspoon Pumpkin spice
  • 1 teaspoon Vanilla extract


  • 6 oz Cream cheese softened
  • 3 oz Butter, unsalted softened
  • 1/2 teaspoon Vanilla extract
  • 1/4 cup Erythritol low carb sweetener


  • 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.


The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.


Serving: 1slice | Calories: 313kcal | Carbohydrates: 7g | Protein: 6g | Fat: 29g | Fiber: 4g
Tried this recipe?Mention @Divalicious_Recipes or tag #divaliciousrecipes
This post may contain affiliate links. Please read my disclosure policy for more info.
pumpkin bars

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  • Reply
    November 21, 2018 at 9:18 pm

    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…

    • Reply
      Angela Coleby
      November 22, 2018 at 10:57 am

      I am delighted that you enjoyed these and your comments have made my day! Enjoy your Thanksgiving! x

  • Reply
    Mary Hansen
    November 2, 2018 at 3:35 pm

    The print choice does not work on this recipe. Also if you were using medium eggs how many large eggs would you use? Can’t find medium eggs anymore!

    • Reply
      Angela Coleby
      November 5, 2018 at 8:22 am

      I would reduce the number of eggs by one if you are using large eggs.

      • Reply
        November 11, 2018 at 4:52 pm

        I used 5 large eggs and it was perfect!

  • Reply
    Jessic Johnson
    October 23, 2018 at 1:32 am

    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 !

  • Reply
    October 18, 2018 at 3:10 pm

    Thanks for sharing! What kind of Xylitol do you like to use?

    • Reply
      Angela Coleby
      October 19, 2018 at 9:39 am

      I’ll use the one from NOW foods.

  • Reply
    October 8, 2018 at 12:24 am

    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.

    • Reply
      Angela Coleby
      October 9, 2018 at 1:50 pm

      Try erythritol.

  • Reply
    October 4, 2018 at 11:51 am

    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.

    • Reply
      Angela Coleby
      October 4, 2018 at 12:03 pm

      I’d use a bit less as I find Splenda sweeter than Xlitol. Perhaps reduced it by a couple of tablespoons.

  • Reply
    October 2, 2018 at 4:10 pm

    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.

    • Reply
      Angela Coleby
      October 3, 2018 at 9:38 am

      Thanks! Glad yo enjoyed it!

  • Reply
    September 30, 2018 at 4:34 pm

    How many eggs recipe doesn’t say?

    • Reply
      Angela Coleby
      October 1, 2018 at 11:32 am

      5. It is listed in the ingredients.

  • Reply
    September 20, 2018 at 4:58 pm

    Can u tell me what size eggs u use

    • Reply
      Angela Coleby
      September 24, 2018 at 11:05 am

      Medium size.

  • Reply
    January 22, 2018 at 5:36 pm

    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.

    • Reply
      Angela Coleby
      January 22, 2018 at 7:12 pm

      Glad you liked it!

  • Reply
    November 22, 2017 at 1:37 pm

    Can this be made a day ahead and refrigerated until thanksgiving? Or does it need to be served warm/room temp?

    • Reply
      Angela Coleby
      November 22, 2017 at 1:38 pm

      Yes, it can be made ahead. You’ll need strong will power though!

  • Reply
    November 20, 2017 at 4:38 pm

    When I typed this recipe into my app, it said that it was 19 net carbs per serving 😬 I used everything you did??

    • Reply
      Angela Coleby
      November 20, 2017 at 5:14 pm

      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.

  • Reply
    November 17, 2017 at 12:27 am

    Mine is taking way longer than 20 min…. Batter was yummy and they smell good:)

    • Reply
      Angela Coleby
      November 17, 2017 at 7:12 am

      Perhaps it is the size of the eggs making the batter more wet? Hope it tastes good!

  • Reply
    November 3, 2017 at 9:13 pm

    Mine does not look done after 20 minutes. I’m cooking it longer.

    • Reply
      Angela Coleby
      November 4, 2017 at 9:46 am

      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.

  • Reply
    October 29, 2017 at 1:28 pm

    Can we use salted butter or is it unsalted butter better for this recipe

    • Reply
      Angela Coleby
      October 29, 2017 at 1:35 pm

      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!

  • Reply
    Amber T
    October 17, 2017 at 3:04 pm

    Have you ever doubled this recipe to make it in a 9×13 pan??

    • Reply
      Angela Coleby
      October 17, 2017 at 4:24 pm

      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.

      • Reply
        Amber T
        October 17, 2017 at 5:24 pm

        Well I am trying it right now! We will see how it turns out 🙂

        • Reply
          November 22, 2017 at 8:26 pm

          Did it work?

          • Amber T
            November 22, 2017 at 8:35 pm

            It did and they were great!

  • Reply
    Deb Micek
    October 16, 2017 at 3:20 pm

    Could you substitute almond flour instead of coconut? I can’t stand coconut flour ?

    • Reply
      Angela Coleby
      October 16, 2017 at 4:18 pm

      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.

      • Reply
        Tasha W.
        October 30, 2017 at 12:15 pm

        What would be the new calculations if I used Almond Flour?

        • Reply
          Angela Coleby
          October 30, 2017 at 1:39 pm

          I’d keep everything the same BUT use 1 1/2 cups almond flour and 3 eggs.

          • Mariah Anderson
            December 24, 2017 at 4:29 pm

            Darn. I think that’s where I went wrong.

  • Reply
    October 14, 2017 at 10:05 pm

    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”.

    • Reply
      Angela Coleby
      October 15, 2017 at 6:41 am

      That is strange as it should only take 20 minutes.

    • Reply
      Lea Gutierrez
      October 24, 2017 at 1:36 am

      Same thing happened to me 🙁

  • Reply
    Rachel A
    October 10, 2017 at 12:32 am

    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! ?

    • Reply
      Angela Coleby
      October 10, 2017 at 6:40 am

      Thanks for the lovely review! The roasted pecans sounds a good idea! Glad you enjoyed the cake!

  • Reply
    Leonie Gittins
    October 7, 2017 at 11:56 pm

    Can you tell me what is in the pumpkin spice mix please, I’ve not seen it in Australia. This looks so nice!

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