Autumn is the season for warm, spiced treats —think cinnamon, nutmeg, star anise and, of course, pumpkin. These Keto Pumpkin Bars capture those cozy flavors in a low-carb, satisfying dessert that’s perfect for snacking or serving after dinner.
As the air cools and leaves change color, pumpkin-flavored treats suddenly appear everywhere. This recipe delivers that classic fall taste without the excess sugar, making it ideal for anyone following a keto or low-carb lifestyle.
Combining pumpkin puree with warm spices, cinnamon and vanilla creates a rich, comforting filling. The result is a tasty bars-style dessert that works as a fireside treat, a brunch option, or an indulgent, yet health-conscious, dessert.
What Makes These Bars So Appealing
Fall is the season to embrace pumpkin, and these bars give you all the best flavors without the sugar overload of traditional recipes. This version uses a monkfruit/erythritol sweetener instead of granulated sugar, keeping the carbs low while preserving sweetness and flavor. That means you can enjoy pumpkin and spice even on a keto plan.
Full Seasonal Flavor with a Nutty Crust
These bars layer a nutty pecan-almond crust beneath a creamy pumpkin filling spiced with pumpkin pie spice, cinnamon and vanilla. The pecans add texture and depth, while the crust keeps the bars satisfying and easy to slice.
If you want an even richer dessert, add cream cheese to the filling to transform the recipe into keto pumpkin cheesecake bars. With that small tweak you’ll have two versatile fall desserts from one base recipe—great for serving at gatherings or enjoying throughout the week.
Notes
- Pecans in the crust contribute both flavor and texture and pair wonderfully with pumpkin.
- When baking finishes, the pumpkin layer may puff slightly. Ensure the center is fully set before removing the pan from the oven.
- Allow the bars to cool completely before cutting. A small offset spatula helps remove squares cleanly from the pan.
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Recipe
Keto Pumpkin Bar
Ingredients
For the Crust:
- 1 ½ cups almond flour
- ¼ cup finely chopped pecans
- 4 Tbsp salted butter, melted
- 2 Tbsp Monkfruit/Erythritol sweetener
- ¼ tsp cinnamon
- 1 pinch salt
For the Pumpkin Filling:
- 1 x 15 oz. can pumpkin puree
- ¾ cup heavy cream
- ½ cup Monkfruit/Erythritol sweetener
- 4 eggs, slightly beaten
- 3 Tbsp coconut flour
- 1 ½ tsp pumpkin pie spice
- 1 tsp cinnamon
- 1 tsp vanilla
- ¼ tsp salt
Garnish:
- whipped cream
- chopped pecans
Instructions
To Prepare the Crust:
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Preheat oven to 350°F (180°C).
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Grease or spray a 9 x 9-inch (23 x 23 cm) pan and line the bottom with parchment paper for easy removal.
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In a bowl, combine almond flour, chopped pecans, melted butter, sweetener, cinnamon and a pinch of salt. Press the mixture firmly and evenly into the bottom of the prepared pan. Bake 8–10 minutes, until the edges are lightly golden. Remove and set aside.
To Prepare the Pumpkin Filling:
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Whisk together pumpkin puree, heavy cream, sweetener, beaten eggs, coconut flour, pumpkin pie spice, cinnamon, vanilla and salt until smooth. Pour the filling over the baked crust and return to the oven. Bake 40–45 minutes or until the center is fully set and not jiggly.
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Allow the pan to cool completely before removing or slicing. Cut into 16 bars and serve topped with whipped cream and chopped pecans if desired.
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Tips & Notes:
- Pecans in the crust boost flavor and texture and pair well with the pumpkin filling.
- The pumpkin layer may rise slightly during baking; make sure the center is fully set before removing the pan from the oven.
- Cool the bars completely before cutting. A small offset spatula helps lift the squares from the pan cleanly.
Calories from Fat 126
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