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.
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
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.
Make this recipe your own with a few other ingredients.
- Chopped walnuts or pecans
- Sugar free chocolate chips
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OTHER KETO PUMPKIN RECIPES TO ENJOY
Keto Pumpkin Bars
- 6 oz Cream cheese softened
- 3 oz Butter, unsalted softened
- ½ teaspoon Vanilla extract
- ¼ 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 information shown is an estimate provided by an online nutrition calculator.