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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
Pam
0I 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
0Hi Pam, Did you only use 1 cup of pumpkin? Sounds like there could have been too much.
Adele
0These 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
0Hi. 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
0Hi Pat, Yes, that is correct.
Patty
0Can I sub butter for the coconut oil? My guy hates coconut:(
Wholesome Yum D
0Hi Patty, You could use butter to replace the coconut oil.
Wholesome Yum A
0These 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
0Hi Amanda, Yes, this should work if made into cupcakes.
Jessica
0Would it be the same amount?
Wholesome Yum D
0Hi Jessica, Please clarify what amount you are asking about?
Heather
0Another terrific recipe, Maya!! Even my picky eater loved this!
Taylor
0Amazing!! I used almond flour and some flaxseed meal and it turned out just as yummy.
Susy
0I 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
0Hi 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
0Delicious…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
0Can I use gluten free flour? Have a nut allergy.
Wholesome Yum D
0Hi 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
0Do these freeze well?
Wholesome Yum D
0Hi Denise, these should freeze fine. Avoid frosting them until they thaw.
Jennifer
0Could the coconut oil be switched with melted butter?
Dawn
0I 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.
Wholesome Yum D
0Hi Jennifer, Yes, you can use butter in place of the coconut oil.
Ad
0I 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
0Hi 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
0BEST frosting EVER!!! This dessert is a hit. Easy to make, and also delicious!!! Win, win!!!
Joy
0I 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
0When 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
0Hi 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
0I’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
0This 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
0I made these and they never fully baked! What did I do wrong?
Wholesome Yum M
0Hi 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
0I 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
0Canned pumpkin can be frozen when you don’t need a whole can for a recipe. HTH