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My Healthy Pumpkin Bars Are Super Moist With No Refined Sugar
These healthy pumpkin bars started out as my shortcut when I didn’t have time to make a classic pumpkin pie. I wanted that same cozy flavor, but in a quick and easy format. After a few tests with different flours and sweeteners, I found the combo that worked and now these are the bars I make on repeat every fall. They’re soft, spiced, and finished with a dreamy cream cheese frosting that nobody ever guesses is sugar free. Here’s why I think you’ll love them, too:
- Pumpkin spice + tangy frosting – The warm fall spices in these pumpkin bars pair perfectly with the creamy, tangy frosting, giving each bite that sweet-meets-spice balance you’ll love.
- Super moist, cakey texture – These bake up soft, tender, and moist. The consistency reminds me of pumpkin cake, but thinner and easier to slice and share.
- Better-for-you ingredients – Wholesome Yum Superfine Almond Flour and Besti Monk Fruit Allulose Blend (both granulated and powdered) give these healthy pumpkin bars an amazing taste and texture, but in a gluten-free, no-refined-sugar way.
- Quick prep – I can whip up the batter in about 10 minutes, and unlike my almond flour pumpkin muffins, these bars are faster since I don’t have to portion individual cups. They’re perfect for last-minute get-togethers or a healthy weekday dessert.
Whether you’re baking for a fall gathering or just want something sweet with your bulletproof coffee, grab a pan and make this pumpkin bars recipe with me!
Reader Review
“Fantastic recipe! I’ve made these several times, exactly as directed, and they are delicious. I use the butter option and I find that the frosting is perfectly creamy without the addition of the heavy cream. A sprinkling of chopped walnuts over the top makes a nice garnish. Thank you, Maya, for this one. It’s a winner!” –Katherine
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Ingredients & Substitutions
Here I explain the best ingredients for my healthy pumpkin bars with cream cheese frosting, what each one does, and substitution options. For measurements, see the recipe card.
- Wholesome Yum Blanched Almond Flour – Some recipes use oats or oat flour, but I love the soft consistency from my almond flour. Just note that brands vary and some are grainier — this one I use is super fine. You can swap half for oat flour if you’re not watching carbs. I don’t recommend coconut flour, though; it’s way too dry for these ingredient ratios.
- Besti Monk Fruit Allulose Blend – Sweetens like sugar, but without the spike. It also locks in moisture, which helps the bars stay soft. Other sweeteners can work (check my conversion chart), but avoid liquid ones like maple syrup because the bars won’t hold together.
- Pumpkin Puree – Be sure to measure 1 cup, not a full can. If you need ideas for the rest of the can, check out my other pumpkin recipes.
- Coconut Oil – This keeps the bars soft and moist. If you don’t love the coconut flavor, swap in refined coconut oil or even unsalted butter.
- Cream Cheese – I added this to the bar layer for tang, softness, and richness. A dairy-free cream cheese alternative should work if needed.
- Eggs – You can substitute flax eggs, but these healthy pumpkin bars turn out more fragile with them.
- Pumpkin Pie Spice – A cozy mix of cinnamon, nutmeg, ginger, cloves, and allspice. Store-bought works fine, but my homemade pumpkin pie spice is easy, too.
- Vanilla Extract, Baking Powder, & Sea Salt
- Cream Cheese Frosting – I make this with cream cheese, Besti Powdered Monk Fruit Allulose Blend (which is key because it dissolves and doesn’t leave a gritty texture like most sweeteners do), vanilla extract, and heavy cream to thin it out as needed.
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How To Make Healthy Pumpkin Bars
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Melt the cream cheese and coconut oil. You can microwave in short bursts, or use a double boiler on the stove. Stir smooth.
- Beat the wet ingredients. In a large bowl, beat the pumpkin puree, warm cream cheese mixture, eggs, and vanilla with a hand mixer, until smooth.
- Mix the dry ingredients. In a separate bowl, whisk the almond flour, Besti, baking powder, pumpkin pie spice, and sea salt.
- Combine the wet and dry. Combine the wet and dry ingredients and beat the batter at low speed, until just combined.
- Bake. Transfer batter to a baking pan (this is the one I use) lined with parchment paper, and smooth the top with a spatula. Bake the pumpkin bars in the oven, until an inserted toothpick comes out clean.
- Make the frosting. With a hand mixer, beat the cream cheese, powdered Besti, and vanilla, until smooth. If needed, thin out with a splash of cream.
- Frost the bars. Once the healthy pumpkin bars are completely cooled, spread the frosting over them. Add a light sprinkle of cinnamon or pumpkin pie spice if you like, and slice.
My Recipe Tips
- Use room-temperature ingredients. I let the eggs, cream cheese, and coconut oil sit out, so they blend smoothly. If I forget the eggs, I pop them in a bowl of warm water for 5 minutes. You can fill a stainless steel bowl with boiling water, empty and dry, and then place upside down over the cream cheese and coconut oil on a plate, which helps them come to room temp quickly.
- PSA: The pumpkin puree is 1 cup, not a full can! Level it off when measuring. If I have extra, I use it to make a pumpkin spice latte or pumpkin muffins.
- I bake these in a 9×9-inch square pan for the perfect thickness (mine’s warp-resistant and nonstick). If you use an 8×8, add a few minutes to the bake time. If you use a 9×13, these healthy pumpkin bars will be thinner, so start checking around 20-25 minutes. Either way, pull them when a toothpick comes out clean.
- I like to line the pan with parchment with a little overhang off the sides. This makes it easy to lift the slab out to a board and make clean cuts.
- Not into cream cheese frosting? Skip it, or swipe on my sugar-free buttercream instead.
- Want some crunch? Sprinkle the cooled pumpkin bars with toasted pecans or walnuts, or a handful of sugar-free mini chocolate chips. You can also fold them into the batter as mix-ins.
- Cool before frosting. I know it’s tempting, but wait until the bars are fully cool, or the frosting will melt and slide.
Healthy Pumpkin Bars
By
My healthy pumpkin bars are soft, moist, and topped with dreamy cream cheese frosting. Nobody will guess they have no refined sugar!
Ingredients
[ See substitutions ]Tap underlined ingredients to see the ones I use.
Healthy Pumpkin Bars
Cream Cheese Frosting
Instructions
[ See step photos See my tips ]Tap on the times in the instructions to start a kitchen timer.
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Preheat the oven to 350 degrees F (177 degrees C). Line a 9×9 in (23×23 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 for30-35 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.
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
Maya’s Recipe Notes
Serving size: 1 bar, or 1/16 of entire recipe
- Tips: Check out my recipe tips above to help you get the right texture in these healthy pumpkin bars, plus a few variations.
- Storage: I keep these healthy pumpkin bars in an airtight container in the refrigerator for up to 1 week. They’re also fine on the counter for up to 2-3 days if you don’t frost them.
- Freeze: Chill, wrap snugly (I recommend plastic wrap followed by foil.), and freeze for up to 3 months. Thaw overnight in the fridge. I unwrap them for thawing, so the frosting doesn’t stick to the wrapping.
📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Healthy Pumpkin Bars
510 Comments
Priya Lakshminarayan
0wow these look so delicious! I am surely trying this recipe
Carla Ferong
0I just made your Pumpkin Bars w/ Cream Cheese Frosting and they won’t last 5 days with just my husband (who is not Keto) and myself. These are delicious and would definitely switch these out for the Pumpkin Pie on Thanksgiving. I LOVE your recipes.
Yollande
0Loved these. I’ve made them 3 times now, last time as muffins. I added butter to the cream cheese in the frosting. Delicious!! My family who isn’t doing keto love them as well.
Veronica R
0Oh my yum!!!! Just tasted the batter and it is sooo delicious! Can’t wait to taste after baking. I’m sure this will be a hit. TY!!
Carri
0I was so excited about this recipe. It had a good amount of ingredients and so I thought, it would have good flavor. But it was just bland. If I ever decide to repeat it, I will definitely increase the Pumpkin Spice, the salt and the vanilla to see if that helps. 🙁
Wholesome Yum M
0Hi Carri, I am sorry this recipe didn’t suit your tastes. Absolutely feel free to adjust the number of spices and vanilla in the recipe to match your personal tastes.
Carri
0This recipe looks so good! I will be making it soon. Maya, can I use butter instead of Coconut oil? Always love my butter.
Maya | Wholesome Yum
0Hi Carri, Yes, that should work great!
Karen
0Maya: can you tell me the ratio of monk fruit to allulose in your Besti monk fruit/allulose blend? Something is causing me stomach issues, and not sure if it’s the allulose or the monk fruit. Also, was wondering if your erythritol blend is easier on the stomach than the allulose blend. Just trying to determine which sweetener is easiest on the stomach before making anymore baked goods, but would love to make these. Thanks so much for your help. ~Karen
Maya | Wholesome Yum
0Hi Karen, Our blends are proprietary. 🙂 Most people don’t have stomach issues with monk fruit or allulose (it’s very rare), in fact that’s usually one of its advantages over erythritol. Are you 100% sure it couldn’t be something else you ate? That being said, everyone is different, so it’s possible that for you it’s the other way around. You can try plain erythritol and see if that works better!
Karen
0Unfortunately, I can’t do erythritol either. I am pretty sure that it’s the allulose that’s causing me problems I bake something with pure monkfruit extract, and didn’t have any problems at all, but everything I eat with allulose causes problems. Thanks for your feedback though. 🙂
Janet
0I think I made these last year, but the recipe at that time called for powdered Erythritol (swerve). I loved them and bought a couple of bags of the very expensive sweetener. Now the recipe calls for monk fruit sweetener. How much powdered swerve do I use in the bars/frosting? The conversion chart lists swerve but not powdered. Thanks
Wholesome Yum M
0Hi Janet, The sweetener in the recipe was changed to make it better, not just for no reason. 🙂 Both versions of the sweetener are listed in the calculator found in the keto sweetener guide. Swerve does call their powdered version “confectioners” and it listed as such in the calculator. You will use your sweetener as written in the recipe, they are the same sweetness. If you do decide to try the new better version, you can get Besti monk fruit sweetener here for that.
Annette
0Can you use coconut flour instead of almond flour?
Wholesome Yum M
0Hi Annette, I have not personally tested this, although several readers have commented on having success using coconut flour. Check the comments to see what others have tried.
Kathleen Sebeny
0I tried this recipe for the first time for my family as my son is diabetic. Everyone loved it. I used Monk Fruit sweetener with erythritol and cut down it down to like 1/3 cup instead of 2/3. It was perfect.
For the frosting, I always use Powdered Swerve and it also worked great.
Thanks for sharing this great alternative for those watching their dietary intake.
Tanya Garg
0This was incredible!!!! This was the first keto dessert I’ve made and I genuinely couldn’t believe there was barely any sugar in this. It initially had a pumpkin pie consistency (kept it in the oven for 55 minutes) and didn’t mind it at all! Tasting it straight out of the fridge really gave the “bar” texture. I will definitely be making this again!
Ruthanne
0Great easy recipe, and they are absolutely delicious! Thanks!
bonnie douglas
0what exactly is the monk fruit blend? I am kind of new to all this. I have just plain monk fruit. This like a combo of monk fruit and stevia?
Wholesome Yum M
0Hi Bonnie, Monk fruit can be blended with several types of sweeteners like erythritol and allulose. You can read more about sweetener blends in my Keto Sweetener Guide. Or to keep it simple, all you really need to know is this is the monk fruit sweetener to get for this recipe.
Tamny Keith
0Just checking is it possible to just use erithrotol or does it have to be this monk fruit mixture?
Wholesome Yum M
0Hi Tammy, The recipe has been updated to use allulose for the best flavor and texture. If you would like to use a different sweetener, check out this sweetener calculator to determine how much you would need.
Kristen
0Love a lot of your recipes but the first step of this one (melting cream cheese and coconut oil) is not a common task and doesn’t look “right”. Any tips you have for that step would be helpful. I wound up making muffins instead.
Wholesome Yum M
0Hi Kristen, This is the correct method. The recipe will turn out great if you two the two ingredients together and continue on with the recipe.
Dawn
0Where is the video? This page is hard to navigate. Some text says “tap video below” then you scroll down looking for it and the next text says “tap video above” yet there was no video to be found in between these two sections of text. Am I missing something? I haven’t rated this recipe as I haven’t make it yet – would like to see the video.
Carri
0I also learned this the hard way! Different browsers (if that’s what they’re called) do not show the video at all! Opera doesn’t and I think Chrome doesn’t either. I have to use Microsoft Edge to see the videos. Hope that helps.
Wholesome Yum M
0Hi Dawn, The video is located in the recipe card. If you cannot see it, you may want to make sure you aren’t viewing the website in ‘reader mode.’ You can verify this in your internet browser settings.
Nicole
0Hi! Your recipes are awesome! Question-could I substitute the cup of pumpkin for a cup of apple puree? I know it demolishes the carb count, but that’s ok! Thank you.
Wholesome Yum M
0Hi Nicole, I think apple puree would be too wet to replace 1:1 with pumpkin puree. It may work if you cut the amount back to 3/4 cup of apple puree. Please let us know how it turns out if you decide to try it!
Alicia
0These were excellent!! I used butter instead of coconut oil and I baked them in a 9×13 Pyrex pan to have thinner, bigger bars. I thought the bars without icing were delicious. So I opted to just leave them plain and I top with pecans and sugar free whipped cream just before eating one.
NOTE: For those of you thinking you curdled the cream cheese mixture. You likely didn’t. Just stir it well and it will smooth out.
Jean Johnson
0What is a substitute for coconut oil? I’m allergic.
Wholesome Yum M
0Hi Jean, Butter will work in place of coconut oil.
Allison
0These are delicious! After cooling on the counter I then let them cool further in the fridge before icing. After icing, I cut them up and put them on a plate. At this point the bars were quite wet on the bottom – very moist! – and I had to use a spatula to keep them from falling apart. Perhaps I could have cooked a bit longer but a toothpick did come out clean. I couldn’t help but eat one right away and this first one had more of a consistency and taste of pumpkin pie, rather than a bar. However, I stored the rest on the plate in the fridge and the next day they had hardened and could be eaten like a bar. Tastes even better with a scoop of Rebel Salted Caramel! So good and I would definitely make them again. The icing itself is a great recipe that could be used on other things. Make them!
Becky
0I’ve made these 3 times already! Family favorite and turned out perfectly! I reduced the monk fruit sugar by just a little bit- we prefer it not as sweet.