Soft Keto Pumpkin Bars | Cream Cheese Frosting

Fall is true across the nook; and you recognize what which means, it’s pumpkin season! These keto pumpkin bars are candy, fluffy, and topped with a clean cream cheese frosting.

pumpkin bar being served from the tray

Keto pumpkin bars with cream cheese make a terrific dessert or snack; as a result of in contrast to a typical bar these cake type bars are fluffy, however nonetheless filling.

What are Pumpkin Bars?

Unlike commonest bars you recognize of reminiscent of monster bars or oatmeal bars, these pumpkin bars are nearer to a thick slice of cake.

Low carb pumpkin bars are made similar to the unique, mild and fluffy with a number of spices and a clean cream cheese frosting that has a fundamental vanilla taste to steadiness out all of the spices.

Traditionally pumpkin bars are very talked-about within the midwest, however time beyond regulation they’ve change into a extra in style deal with to individuals all around the nation. Typically you will notice them showing round Halloween/ fall time.

Is Pumpkin Keto Friendly?

Pumpkin is technically the next carb ingredient, nonetheless relying on the quantity of pumpkin puree you employ in a recipe you may decrease the online carbs sufficient to make it keto.

A serving of canned pumpkin puree has 10 grams of carbs, three grams of fiber, 5 grams of pure sugar, 50 energy, zero.5g of fats, and 1 gram of protein. So, when you could not have the ability to eat full 1/2 cup servings of pumpkin puree at a time; you may actually take pleasure in it within recipes in small quantities.

How to Find Pumpkin Puree That’s Keto Friendly

It’s fairly simple actually. Most gadgets which might be labeled Pumpkin Puree are good for a low carb keto eating regimen. What you need to look out for is something labeled as Pumpkin Pie Filling or Pumpkin Pie Mix.

They are normally discovered proper subsequent to the canned pumpkin puree and are used for making pumpkin pie. Each one accommodates over 20 grams of carbs per serving and needs to be averted on a ketogenic eating regimen.

The pumpkin puree cans will final for a very long time in your pantry, in order quickly as I see them I hit the shop cabinets. I prefer to fill up on them, as a result of generally there will likely be shortages when you actually need them round Thanksgiving time.

Baking With Pumpkin Pie Spice

Pumpkin pie spice is by far our favourite fall spice. It’s warming, flavorful, and tremendous simple to make use of. Rather than shopping for 5 bottles of spices you should purchase 1 and have it already completely blended.

Pumpkin pie spice consists of cinnamon, nutmeg, allspice, ginger, and cloves. It doesn’t technically style “like pumpkin”, BUT all 5 spices are utilized in pumpkin pie, therefore why it’s referred to as pumpkin pie spice.

Most grocery shops and amazon now promote this tasty vacation spice.

close up of a single pumpkin bar with cream cheese frosting

Gluten Free Pumpkin Bars

We made our keto pumpkin bars completely gluten free so you can benefit from the taste of candy and moist pumpkin with out grains and an upset abdomen later.

To do that we used almond flour. Almond flour is low in carbs and excessive in fats and fiber. The pumpkin puree on this recipe will present moisture so that you don’t have to fret in regards to the almond flour being dry.

Can I sub Almond Flour for Coconut Flour?

A query we at all times get requested is should you can substitute between these two keto pleasant flours. Typically you’re finest served by not making an attempt to make the swap as a result of coconut flour is way extra absorbent than almond flour.

While you may strive it, it’s actually not really useful on this recipe. Try one of many many different coconut flour recipes on our web site as an alternative!

Almond Meal vs Almond Flour

Typically we use almond flour to make keto pumpkin bars. It’s impartial taste pairs effectively with the spices and vanilla extract, all whereas conserving the recipe keto.

Almond flour (what you see mostly in keto recipes) is made by blanching almonds, eradicating the skins, and finely grinding the nuts right into a powder.

Almond meal however nonetheless has the skins and is commonly a coarser grind. It will nonetheless work in most keto recipes, however will alter the feel a bit. When you add pumpkin and spices into this simple to make recipe you received’t even care in regards to the denser texture, as a result of the flavour alone is so good!

Homemade Cream Cheese Frosting

Low carb pumpkin bars wouldn’t style so much like the true factor if it wasn’t for this creamy cream cheese frosting.

The finest keto pumpkin bars want a creamy factor to bind collectively all of the flavors which is why we made this three ingredient frosting.

To make the frosting you will want a block of cream cheese, keto pleasant sweetener, and vanilla. Trust us your are going to be so glad you selected to make these keto pumpkin bars with cream cheese frosting as an alternative of leaving them plain!

slicing into the pumpkin bars with cream cheese icing

Can I Make a Dairy Free Pumpkin Bar?

This low carb keto pumpkin bars recipe is made finest with butter and cream cheese (softened), however there are a number of substitutions you may make in order for you it dairy free.

To make the bars themselves dairy free you will want coconut oil so as to add fats and moisture. It received’t change the pumpkin spice taste an excessive amount of, extra simply stop the bars from having that scrumptious buttery taste.

The cream cheese frosting will likely be more durable to sub as a result of you may’t simply use coconut oil instead of a dairy product like cream cheese.

You can strive a dairy free or vegan cream cheese instead of common varieties after which simply add somewhat melted coconut oil to assist it harden up. If you don’t have melted coconut oil and vegan cream cheese you could simply need to go away the bars plain for this recipe.

Don’t fear although, we promise they’ll nonetheless style tremendous scrumptious!

How to Make Keto Pumpkin Bars

Ready to make this scrumptious pumpkin bars recipe? With simply 5 web carbs per piece you’re going to demolish the entire tray earlier than tomorrow, so let’s get began.

Ingredients for This Pumpkin Bar Recipe

To make these pumpkin bars you will want almond flour, baking powder, pumpkin pie spice, keto pleasant sweetener, and salt because the dry substances.

For the moist substances you will want butter, eggs, 100% pumpkin puree, and vanilla extract. It’s vital to purchase 100% pure pumpkin or it received’t be sugar free. The pumpkin pie filling cans look about the identical as their plain pumpkin counterparts.

If you’re new to purchasing pumpkin pie spice, welcome to an exquisite new dependancy! We love pumpkin pie spice as a result of it’s the good mix multi functional so that you don’t have to purchase four totally different bottles of spices. Just make certain it’s sugar free and never bulked with issues like cane sugar and maltodextrin.

Making Keto Pumpkin Bars With Cream Cheese Frosting

To make these pumpkin bars start by preheating the oven to 375 levels.

Next, in a big bowl combine the pumpkin, butter, sweetener, vanilla, and eggs. Beat till every part is completely creamed collectively.

Once combined add within the almond flour, baking powder, salt, and pumpkin pie spice. Mix effectively to interrupt aside any clumps.

Pour the gluten free batter into your greased baking dish and bake for 40-50 minutes. Or, prepare dinner till these sugar free pumpkin bars have set and a toothpick comes out clear.

Let it cool earlier than icing. To make the icing mix all cream cheese frosting substances in a big bowl. Using a hand mixer, beat the cream cheese frosting collectively.

Ice the cooled keto pumpkin bars recipe with this candy cream cheese frosting, then dig in!

Storing the Best Keto Pumpkin Bars

To retailer these keto pumpkin bars cowl the baking dish with plastic wrap or aluminum foil and retailer within the fridge.

They may also be saved in an hermetic container within the fridge. We wouldn’t suggest leaving them out for greater than a day, or the cream cheese icing could spoil.

distant shot of keto pumpkin bars

More Keto Pumpkin Recipes

Want to make much more keto pumpkin recipes? We’ve obtained you coated with tons of low carb treats which might be full of pumpkin pie spice and taste. Try our:

  • Keto Pumpkin Pie– Who doesn’t love pumpkin pie? It’s a traditional Thanksgiving meals, and you should use pumpkin pie spice and pumpkin puree that you will have leftover from this recipe to make it!
  • Pumpkin Pancakes– Low carb pumpkin pancakes are a terrific brunch merchandise to take pleasure in this fall season. They’re festive but additionally tremendous simple to make, possibly even simpler than common pancakes.
  • Low Carb Pumpkin Bread– If you’re keen on pumpkin bars with cream cheese frosting you’re going to like this pumpkin bread with a cream cheese ribbon. It’s low carb, sugar free, and full of pumpkin pie spice taste.

Enjoy any of those low carb pumpkin recipes as a tasty fall deal with. They are additionally all nice makes use of of any leftover pumpkin puree you may need.

Be certain to indicate off your culinary expertise with our keto pumpkin bars recipe after which wow them with much more sugar free pumpkin treats.

Keto Pumpkin Bars

Congratulations you simply made pumpkin bars keto! This sugar free deal with loaded with pumpkin spice is bound to fall into your vacation rotation.

They are candy and fluffy, plus they solely have 5 web carbs a bar! The subsequent time you make keto pumpkin bars you’ll need to make a double batch as a result of they’re simply too addictive!

Enjoy your low carb pumpkin bars and make sure you hold your eyes peeled for our different pumpkin themed recipes on the best way!

keto pumpkin bars are a great fall recipe
keto pumpkin bars

Keto Pumpkin Bars Recipe | Gluten Free

Fluffy and candy pumpkin bars make the right mid- day decide me up with a cup of espresso.


Pumpkin Bars

  • Preheat oven to 375

  • In a bowl beat collectively the pumpkin, butter, sweetener, vanilla, and eggs utilizing a hand mixer or whisk.

  • Once combined add within the almond flour, baking powder, pumpkin pie spice, and salt then stir effectively to interrupt aside any clumps.

  • Pour right into a greased eight×eight dish and bake for 40-50 minutes, or till a toothpick comes out clear.

  • Allow to chill earlier than icing

Cream Cheese Icing

  • Mix collectively the softened cream cheese, vanilla, and sweetener.

  • Frost the cooled pumpkin bars and serve instantly, or retailer within the fridge.

Nutrition Facts

Keto Pumpkin Bars Recipe | Gluten Free

Amount Per Serving

Calories 319
Calories from Fat 252

% Daily Value*

Fat 28g43%

Saturated Fat 10g50%

Trans Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 124mg41%

Sodium 224mg9%

Potassium 163mg5%

Carbohydrates 9gthree%

Fiber 4g16%

Sugar 3gthree%

Protein 10g20%

Vitamin A 4854IU97%

Vitamin C 1mg1%

Calcium 117mg12%

Iron 2mg11%

* Percent Daily Values are primarily based on a 2000 calorie eating regimen.

Source hyperlink keto eating regimen

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