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Are you enjoying pumpkin season as much as I am? Between low carb pumpkin pie and healthy pumpkin muffins and sugar-free pumpkin bread, I’ve been loving it. These healthy pumpkin bars with cream cheese frosting are my final low carb pumpkin recipe for the year.
My Memories with Easy Pumpkin Cream Cheese Bars
Making these pumpkin cream cheese bars was a little bittersweet for me. I made them last week, and as I often do, shared them with our kids’ nanny. She usually declines, because she avoids sweets and doesn’t really understand what I mean when I explain that mine are low carb. Nonetheless, I’ve always enjoyed getting her feedback when she tried my recipes.
Unexpectedly, last Thursday turned to be our nanny’s last day with us, due to health reasons. She’s been staying with my older daughter for over two years, and with my youngest for a couple months as well.
It’s amazing how much someone that stays with your kids can become like family. After all, she was at our house five days a week for two years. The only people I saw more frequently than her were my kids and husband. I was so sad that she had to go! 🙁
I’m grateful for the time that we had with our nanny while she was here. She was amazing with our kids. She taught them tons, and our two year old adored her.
These healthy pumpkin bars were the last sweet recipe I made with her around. Somehow, they remind me of her because of that.
Low Carb Gluten-free Pumpkin Bars
I’ve actually made two versions of pumpkin bar recipes in the past. My first was close to when I started the blog, and I never got around to posting it. That one was made with almond butter, and more dense and fudgy, like brownies. The second version was more like pumpkin cake bars.
When I finally decided to post a low carb gluten-free pumpkin bars recipe, I opted for the second one. It’s more reminiscent of classic pumpkin bars with cream cheese frosting that people are used to. I hope you’ll enjoy the cake-like texture. But, if you want to see the first one too, let me know!
It’s hard to believe that these low carb pumpkin bars have no flour and no sugar. To me, they taste almost identical to regular ones. In fact, I like the cream cheese frosting so much that I might be posting the recipe for it separately. I think there are so many other ways you can use it! But if cream cheese isn’t your style, try keto buttercream instead — so good.
With the coconut oil, protein and fiber, I’d say we can consider these healthy pumpkin bars. They’re definitely better than the typical ones that are loaded with sugar and refined flour. Instead, you can make these using almond flour and your favorite sugar-free sweetener. What a delicious way to enjoy pumpkin season!
Low Carb Healthy Pumpkin Bars with Cream Cheese Frosting
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Low Carb Healthy Pumpkin Bars with Cream Cheese Frosting
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Ingredients
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Healthy Pumpkin Bars
Cream Cheese Frosting
Get Keto Sweetener For This Recipe
GET BESTIInstructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 350 degrees F (177 degrees C). Line a 9x9 in (23x23 cm) baking pan with parchment paper.
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Using a bowl in the microwave or a double boiler on the stove, melt together the cream cheese and coconut oil, until you can stir them together easily.
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In a large bowl, combine the pumpkin puree, melted coconut oil/cream cheese mixture, eggs and vanilla. Beat with a hand mixer at medium speed, until smooth.
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In another bowl, stir together the almond flour, Besti, baking powder, pumpkin pie spice, and salt.
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Add the dry flour mixture to the wet ingredients. Beat with the hand mixer at low speed, until just combined.
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Transfer the batter to the lined baking pan and smooth the top. Bake for 20-30 minutes, until an inserted toothpick comes out clean. Cool completely.
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To make the frosting, use a hand mixer to beat together the cream cheese, powdered Besti, and vanilla, until smooth. (You can thin it out with a little milk or cream if you'd like.) Let the bars cool completely before frosting and cutting.
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Recipe Notes
Serving size: 1 bar, or 1/16 of entire recipe
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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428 Comments
Jan Huntley
Can I substitute stevia for the monk fruit allulose blend?
Angela
This is sooooooo delicious, easy to make, and a favorite to bring over to friends and family!
George Medina
Great recipe. In added crushed pecans to the mix and a few drops of liquid stevia to both the cake mix and the frosting. Yummy
Kendra
I love these when I don’t want to make pie. I add some maple extract in the frosting. Yum!!
Julia
This is my absolute favorite dessert! Thank you!
Laura
Can you use liquid coconut oil?
Wholesome Yum D
Hi Laura, Yes, this would work because you are heating the coconut oil up anyway.
Lisa
I doubled this recipe to fill a standard-sized cake pan, as I was baking for a crowd. Perhaps because of this, I had to bake it almost twice as long. After 25 minutes, the center was still very wet and jiggly. I have a gas convection oven that is usually pretty spot-on with cooking times. These were delicious and very moist. I think next time I make them, I will increase the pumpkin spice a little bit. I find that if I combine different kinds of sweeteners, I get closer to ‘just like sugar’ flavor, so I usually use half allulose and half Monkfruit-blend sweetener in any recipe. I only use powdered Monkfruit for the frosting, though. It was PERFECT. Creamy and delicious without being too sweet. I’m so glad I found this recipe!! Thank you so much!
Francy
These came out so good! I made them with dairy-free cream cheese and monk fruit blend sweetener. The texture is like a real pumpkin bar and the frosting is YUMMY! Thank you for another great recipe.
Pam
I made these and they didn’t bake up like a cake, more creamy and dense like a pie. What might I have done differently? The flavor was there just not cake like texture.
Wholesome Yum D
Hi Pam, Did you only use 1 cup of pumpkin? Sounds like there could have been too much.
Adele
These pumpkin bars are so good, they taste like a cheat! This is definitely a keeper in my book. I invited friends over tonight to try it. I’m sure they would never be able to tell it’s low carb. I will make this one before Thanksgiving.
Pat
Hi. These sound delicious. Am I reading it correctly that portion size and nutrition is for 1/16 of a 9×9 pan?
Wholesome Yum D
Hi Pat, Yes, that is correct.
Patty
Can I sub butter for the coconut oil? My guy hates coconut:(
Wholesome Yum D
Hi Patty, You could use butter to replace the coconut oil.
Amanda
These have the best flavor and texture of any keto pumpkin dessert I have found in the past year. Do you think the same recipe could be converted to cupcakes? Has anyone tried this? I’m thinking of testing it out this week to share with the family visiting over the weekend.
Wholesome Yum D
Hi Amanda, Yes, this should work if made into cupcakes.
Jessica
Would it be the same amount?
Wholesome Yum D
Hi Jessica, Please clarify what amount you are asking about?
Heather
Another terrific recipe, Maya!! Even my picky eater loved this!
Taylor
Amazing!! I used almond flour and some flaxseed meal and it turned out just as yummy.
Susy
I don’t know where I went wrong. I made sure to use 1 CUP of pumpkin, not one can, used a 9×9 pan, baked it the 30 minutes. The toothpick came out clean, but, there have been so many comments about not baking thoroughly that I added 5 more minutes. Cooled it. It was set enough to be able to spread the cream cheese frosting, which is INCREDIBLE, but, only the edges are caky. All but about 1/2 an inch all the way around is very super moist, goopy pumpkin stuff. The texture of extremely undercooked pumpkin bread. Should I have baked it longer? The toothpick came out clean. Total cooking time was 35 minutes.
Wholesome Yum D
Hi Susy, These bars may not appear to be fully set in the oven. Do the toothpick test to make sure it comes out clean. They will come together as they cool and then fully set in the fridge.
David
Delicious…had the texture, sweetness (I used allulose), and moistness I usually associate with carrot cake. My wife, who’s very good with self discipline, had three bars before she re-established control. Definitely a winner!
HLD
Can I use gluten free flour? Have a nut allergy.
Wholesome Yum D
Hi HLD, Gluten free flour is not low carb. So if you are concerned about carbs I would suggest sunflower seed flour. Gf flour does not measure the same as almond flour so you may have to add more gf flour.
Denise
Do these freeze well?
Wholesome Yum D
Hi Denise, these should freeze fine. Avoid frosting them until they thaw.
Jennifer
Could the coconut oil be switched with melted butter?
Wholesome Yum D
Hi Jennifer, Yes, you can use butter in place of the coconut oil.
Dawn
I was worried about this recipe not baking in the centre, so decided to make it into cupcakes. Baked them on the lowest oven rack for 32 minutes at 325 (I was roasting a turkey at the same time) and then piped the frosting on top after they’d cooled fully. They were a HUGE hit and everyone loved them, including my teenage daughter who typically dislikes anything sweetened with erythritol! Next time, I’ll be doubling the recipe as there were only 10 cupcakes and people wanted more.
Ad
I tried this today but it’s been 30 mins and it’s still not cooked. Smells great. I followed all steps. Any tips ?
Wholesome Yum D
Hi Ad, These bars may not appear to be fully set in the oven. Do the toothpick test to make sure it comes out clean. They will come together as they cool and then fully set in the fridge.
Wendy
BEST frosting EVER!!! This dessert is a hit. Easy to make, and also delicious!!! Win, win!!!
Joy
I made this for my birthday this year and everyone ‘s initial comments were, “I thought you were following a Ketogenic diet.” It amazed everyone that these were so low carb.
I will definitely make these and the muffins again and again!
Dot
When I printed out this recipeI was instrucked to add MOLASSES in the Instructions #2 ? Its not listed in the original ingredients ? Is this an error ?
Wholesome Yum M
Hi Dot, This recipe does not contain molasses. Sometimes a small amount can be added to a recipe for depth of flavor, but that is not the case with this recipe. Enjoy!
Angie
I’ve made this at least 5 times in the past year and I LOVE it! It’s also a hit with whoever I share it with. Hope many of you try it out. Easy and delicious!
Rob
This is such an incredibly easy recipe that is as delicious as it is simple. Thank you very much for sharing this and will return to make it again. Very much appreciated!
Lisa Eddy
I made these and they never fully baked! What did I do wrong?
Wholesome Yum M
Hi Lisa, These bars may not appear to be fully set in the oven. Do the toothpick test to make sure it comes out clean. They will come together as they cool and then fully set in the fridge.
Deb
I doubled this recipe and used 2 cans of pumpkin instead of 2 Cups because a can is probably 1-1/2 cups or so and I have no use for the leftover pumpkin! It still turned out great, the best recipe for pumpkin bars so far and I
I’ve tried plenty! I’m making another double batch today and this time will not combine my coconut oil with my cream cheese as like others have said they don’t blend well and it doesn’t seem necessary they be combined. I won’t be searching for anymore pumpkin bar recipes now that I’ve found this one and it’s my husbands favorite!
Shelagh
Canned pumpkin can be frozen when you don’t need a whole can for a recipe. HTH
Vicki Hauser
Love your site, but after a lengthy search,
I cannot find your video. Any suggestions?
Wholesome Yum M
Hi Vicki, The video is located in the recipe card. If you cannot see it, please make sure you are not viewing the website in ‘Reader Mode’ or in an RSS feed.
Angela
This is sooo yummy and easy! Very moist and not too sweet. I now make double batches to share with family!
Jennifer
Very good!! Not quite as sweet as the real thing but still a hit in my home! I used Allulose for my sweetener and by far a great choice!
Chris Norman
I love these bars, but help me out here. Every time i enter the nutrition information into my Keto calculator app I keep coming up with 14g net carbs. That takes up most of my carb count for the day. What am I doing wrong. Please help!
Wholesome Yum M
Hi Chris, Most macro calculators do not subtract the sweetener from recipes. These pumpkin bars are 2 net carbs per serving.
Angela
I ended up having to cook almost an hour – but perfect! Cream cheese frosting perfect after put in the refrigerator for an hour or so – best dessert I’ve made in a long time – my family loved it!!!!
Elyse
If I substitute butter for coconut oil do I use 1/4 cup solid butter or 1/4 cup melted butter to combine and soften with 2 Oz cream cheese? Also can an 8×8 square pan be used ( don’t have 9×9) or what size can be substituted and by how much should baking time be adjusted?
Thank you..
Wholesome Yum D
Hi Elyse, You would use 1/4 melted butter. You can use the 8×8 pan but made need to add a few extra minutes to the baking time.
Kelly Harris
Amazing! I have a nut allergy so I used 1/4 cup coconut flour instead of almond flour and an extra egg. So moist and yummy! Thank you!
Nancy Emery
Never mind, Maya. I just read where you recommend using a fat that is solid at room temp so olive oil would not work.
Maya | Wholesome Yum
Hi Nancy, Correct, olive oil probably won’t work, but you could use butter instead of coconut oil.
Nancy Emery
Hi Maya! I was looking for a substitute for the pumpkin spice muffins and I’m eliminating coconut products and found this one. I was wondering if I could substitute olive oil for the coconut oil?
Leftie
Have made this a few times with great success. Tried leicithin ,instead of eggs. Baked up into a greasy mess
Wholesome Yum M
Hi Leftie, I am pleased you enjoyed this recipe in the past. I don’t think it would work well with lecithin, as the batter for the bars is already very wet.
Vicky L Lee
I love this recipe.. It’s easy to make and tastes wonderful..
Jane
The flavor was great but I had to keep putting it back in the oven 3 times at over an hour and it was still too loose.
Wholesome Yum M
Hi Jane, I am sorry this recipe didn’t set for you. Did you make any substitutions?