Free Printable: Low Carb & Keto Food List
Get It NowThese keto healthy pumpkin bars with cream cheese frosting are an absolute essential to make during pumpkin season — and you don’t have to be keto to enjoy them! They bake up soft and sweet with a rich icing (based on my sugar-free cream cheese frosting recipe). And thanks to a few easy ingredient swaps, they have no white flour or sugar whatsoever. They are perfect for when you don’t have time to make a keto pumpkin pie.
To keep these low carb pumpkin bars tasting like the real deal, I carefully chose flour and sugar substitutes that would create the same flavor and texture. This recipe uses Wholesome Yum Almond Flour and Besti Monk Fruit Allulose Blend (both crystallized and powdered) to create a soft consistency and sweetness in the bars and frosting.
Why You’ll Love This Healthy Pumpkin Bars Recipe
- Spiced pumpkin and tangy cream cheese flavor
- Super soft, moist, cakey texture
- Fluffy, creamy, tangy frosting
- Simple, natural ingredients
- Just 10 minutes prep time
- Gluten-free, sugar free, and low in carbs (only 2g net carbs per bar)
- Loaded with protein and fiber
- The perfect fall dessert!
Ingredients & Substitutions
This section explains how to choose the best ingredients for keto pumpkin bars with cream cheese frosting, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Healthy Pumpkin Bars:
- Pumpkin Puree – Make sure to use 1 cup for this recipe, not 1 can. Also, get pure pumpkin puree instead of pumpkin pie filling, which has added sugar. You can use the extra canned pumpkin for making other pumpkin recipes.
- Coconut Oil – Keeps the bars soft and moist. If you don’t want coconut flavor, you can use a refined coconut oil or unsalted butter.
- Cream Cheese – Adds a tangy flavor and softness to the bars. You might be able to make this recipe dairy-free with a non-dairy cream cheese, but I haven’t tested it.
- Egg – Use whole, large eggs, at room temperature so that they don’t solidify the cream cheese and coconut oil. I haven’t tested these healthy pumpkin bars with flax eggs or any other egg alternative, but let me know how it goes if you try that.
- Vanilla Extract – Use a high-quality extract for best flavor.
- Wholesome Yum Almond Flour – Some recipes use oats or oat flour, but I find that this almond flour has the the perfect consistency in these bars. The brand you choose can impact the result though, since some tend to be more grainy. That being said, you could probably substitute half the almond flour with oat flour if you’re not concerned about the carbs. Avoid using coconut flour, which would be too dry.
- Besti Monk Fruit Allulose Blend – Adds a touch of just-like-sugar sweetness, without the sugar spike! Besti locks in moisture better than other sugar substitutes, so the bars may be more dry if you use something else. If you still want to try another sweetener, use the sweetener conversion chart here. Avoid substituting with liquid sweeteners like maple syrup, which would make the bars fall apart.
- Baking Powder – Helps the sugar-free pumpkin bars rise. Don’t confuse this with baking soda, which is different.
- Pumpkin Pie Spice – This is a blend of cinnamon, nutmeg, ground ginger, ground cloves, and ground allspice. You can usually find it in grocery stores, or make homemade pumpkin pie spice in minutes!
- Sea Salt – Balances the sweet flavor.
Cream Cheese Frosting:
- Cream Cheese – I use a full-fat variety, but any plain kind will work.
- Besti Powdered Monk Fruit Allulose Blend – This powdered sweetener blends effortlessly into the cream cheese, so it’s never gritty. And the new powdered formula is the finest grind out there, just like real powdered sugar.
- Vanilla Extract – Adds a touch of flavor.
- Heavy Cream – Optional, but makes the frosting slightly more spreadable.
VARIATION: Cream cheese frosting not for you?
You can skip it altogether, or try sugar-free buttercream frosting instead.
How To Make Healthy Pumpkin Bars
This section shows how to make pumpkin bars healthy, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Melt. Use a bowl or double boiler to melt cream cheese and coconut oil together, stirring to combine.
- Beat wet ingredients. Combine pumpkin puree, cream cheese mixture, eggs and vanilla in a large bowl and beat with a hand mixer until smooth.
- Mix dry ingredients. Stir together almond flour, Besti, baking powder, pumpkin pie spice, and salt in a bowl.
- Make batter. Combine wet and dry ingredients and beat at low speed until just combined.
- Bake. Transfer batter to a baking pan (this is the right size) lined with parchment paper. Bake the healthy pumpkin bars in the oven, until an inserted toothpick comes out clean.
- Make cream cheese frosting. Use a hand mixer to beat cream cheese, powdered Besti, and vanilla together, until smooth.
- Frost. Once bars have cooled, spread frosting over the top and slice. (You can also add a sprinkle of cinnamon or pumpkin spice on top if you like.)
VARIATION: Get more crunch!
Add chopped pecans, walnuts, or chocolate chips to the finished bars for extra texture.
Storage Instructions
- Store: Keep healthy pumpkin bars in an airtight container in the refrigerator for up to 1 week.
- Freeze: Chill fully in the fridge, then carefully wrap. (I recommend plastic wrap followed by foil.) Place in the freezer for up to 3 months. Unwrap and thaw overnight in the fridge before serving.
More Keto And Healthy Pumpkin Recipes
Enjoy all the rich, cozy flavor of pumpkin without the sugar. Try it with these easy treats (and check out more healthy and keto pumpkin recipes here)!
Tools To Make Keto Pumpkin Bars
- Hand Mixer – Makes batter quick and easy to whip up for this healthy pumpkin bar recipe.
- Baking Dish – The perfect size for these low sugar pumpkin bars.
Keto Healthy Pumpkin Bars (Cream Cheese Frosting!)
Keto healthy pumpkin bars with cream cheese frosting use natural ingredients, no added sugar, and taste bakery fresh. Just 10 minutes prep!
Ingredients
Tap underlined ingredients to see where to get them.
Healthy Pumpkin Bars
Cream Cheese Frosting
Instructions
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 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 Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
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.
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂
465 Comments
Amy M.
0I’m excited to try this recipe! I’d love for you to reconsider the amount of pop-ups and ads on your website though; this is my first time here (that I remember) and the ads and popups are some of the most invasive I have come across. It really takes away from your great content.
Wholesome Yum M
0Hi Amy, Thanks for your feedback. Ads keep the Wholesome Yum website running and allow me to develop recipes that readers like you can access absolutely free. However, you may be interested in Wholesome Yum Plus, which includes an ad-free version of the website, along with other perks.
Tina
0Love this recipe! I’ve made this recipe many times because it is a favorite! I love the fact that I can use up a cream cheese bar and not have any left overs, and I can make a second pan of this with the left over pumpkin. And I get raves from everyone when I make it, they can’t believe it’s keto.
Amber
0I don’t have powdered sugar for the cream cheese topping. I only have Swerve granulated and brown sugars. Can I use granulated in place of the powdered sugar? I am assuming it won’t come out as “fluffy” though.
Wholesome Yum M
0Hi Amber, No the granular versions will not work for the cream cheese frosting, it will make your frosting very gritty.
Haley
0It’s never too early for a pumpkin treat! I love this recipe, it’s so perfect. I will be making this a lot! Very moist and the perfect amount of sweetness!
Kendi
0Hi there! I’m wondering what would cause the pumpkin mixture to not bake? I followed directions to a T. Not sure what I did wrong!
Thanks!
Wholesome Yum M
0Hi Kendi, These bars can be a little delicate. So they may be done, just fragile. If need be, you can let them bake a little longer to make sure the center is fully set.
Christine
0Delicious!!!
Junko
0I just made the pumpkin bars. It was so moist and satisfying!! It is going to be one of my staple Keto Desserts. Thank you for the great recipe.
Kendra
0Can I use a different almond flour?
Wholesome Yum M
0Hi Kendra, You can, but I can’t guarantee results. I’ve only tested with my Wholesome Yum Almond Flour which you can get here, and the texture does vary by brand.
Gabrielle Gilbert
0Best Keto Desert I’ve made so far!! Thanks!!!
Janet Lambert
0I have made this recipe several times. Everyone that has tasted it just loves it. It is my go to for a much enjoyable Keto dessert.
Thank you for sharing your recipe.
Kristen Unroe
0My cream cheese and coconut oil will not blend.
Wholesome Yum M
0Hi Kristen, Did you use a double boiler or microwave to gently melt the coconut oil and cream cheese together? Melting makes the two ingredients very easy to incorporate.
Sharon
0This happened to me too! I’ve made these before with no problem and they are super yummy, but this time it was giving me trouble! No idea why.
Cea
0These were awesome my husband loved them.
MJ
0These were terrific. Easy to make and delicious. The website however has become almost impossible to view. I am assuming the videos and ads are the problem,it took me forever to even leave this comment. I can’t spell correct or it erases most of the comment. When viewing the recipe, the page keeps starting back at the top. So I need to stop, wash my hands, close the ads and video, go back to recipe- within a few minutes it does the same thing. It’s so frustrating I have stopped browsing recipes on your page. A shame since you have great ideas!
Wholesome Yum M
0Hi MJ, Thanks for your input regarding ads. They keep the Wholesome Yum website running and allow me to develop recipes that readers like you can access absolutely free. However, you may be interested in Wholesome Yum Plus, which includes an ad-free version of the website. If you are having issues typing, however, that is not related to ads. If this issue persists, please contact us with information on what device you have, so we can look into it.
Jessica Lamore
0I managed to completely screw up the recipe and it still came out delicious, so it’s a winner! Pretty sure I forgot to add in the baking powder. After baking in the oven for almost an hour I realized something went wrong. I took it out and let it cool for a bit. I put the frosting on half my piece (which I screwed up as well.. I don’t think I ground up the sweetener enough, grainy. I’m not the best baker). I put whip cream on the other half. The consistency of my version was more like pumpkin pie. It worked best with the whipped cream.
The moral of this comment: if you forget to add baking powder like I did, don’t throw it out. Serve it warm with whip cream and pass it off as a pumpkin pie type thingy. My husband loved it!
Looking forward to giving it another try, I’m sure the real version is even more delicious!
Linda
0I adore this recipe! Its now a staple! Have your book. Love it. But Maya, PLEASE PLEASE PLEASE get rid of the ads on your site! It is nearly IMPOSSIBLE to follow the recipes or even read a single line before the page distorts or rearranges. It’s the most frustrating thing i have ever seen and have a hard time following you because of it. Dont sell yourself out to those advertisers!
Maya | Wholesome Yum
0Hi Linda, I’m so glad you like the pumpkin bars and my book. The ads on my site help support my family and the 12+ hours per recipe that I spend to bring them to you for free.
Patricia A Gallant
0These pumpkin bars are delicious. I’ve made them several times using 1/2 cup almond flour, 1/4 cup flax seed meal, and 1/4 cup psyllium husk. I actually frost the bars and freeze them as you would berries on a cookie sheet before placing them in freezer bags. No sticking together! Each morning I have one with my coffee. They are perfect.
Tammy Griffin
0Made these for Thanksgiving and they were so good! So glad I had a few leftovers to snack on
Pat
0I made these for Thanksgiving dinner. I put them on a plate to serve. Every one grabbed 2 bars before I could take a picture. These are absolutely wonderful with whipped cream or icing. The house smelled heavenly.
Erica
0Just made these! We are stuck in the house for thanksgiving due to the flu and I had all we needed to whip them up. The only thing I added was a splash of Califia Farms holiday Nog creamer to the frosting. It’s all so yummy! The kids have no idea it’s healthy and I’m not telling them.
Cathy A
0Making these today for Thanksgiving dinner tomorrow. For the 2/3 cup erythritol sweetener…I have Swerve, both granular and confectioner’s. Which one is best to use or can I do 1/3 cup each?
Julie Owens
0When you say erythritol sweetener blend… do you mean Monkfruit sweetener or Swerve or something else?
Wholesome Yum M
0Hi Julie, Yes, both of those are erythritol sweetener blends and will work perfectly.
Amy
0Hello! Can I use maple syrup for a sweetener instead? Thanks! (Would I still use 2/3 cup?) ❤️I want to make these for thanksgiving!
Wholesome Yum M
0Hi Amy, I can’t recommend using maple syrup in this recipe. Swapping out a granulated sweetener for a liquid sweetener would completely change the final result. If you are looking to use a natural sugar, may I suggest coconut sugar or granulated maple sugar? Those you could easily swap 1:1 in this recipe.
Karen Salo
0These are awesome!! Not only are they a low carb treat…. but super healthy too! I was stunned when I tasted these!
Stacy
0I made this for a fish fry and it was such a hit!! I told everyone that they were Keto and everyone liked them better than the regular cookies and brownies that other people had brought! I am going to make this for thanksgiving as well but wanted to see if I could make it ahead and freeze it or just let it sit in the fridge for like 4 days? What do you suggest?
Wholesome Yum M
0Hi Stacy, These bars will do well in the freezer unfrosted. If you want to frost them ahead of time, then I would store them in the refrigerator.
Leanna
0Do these need to be refrigerated ?
Wholesome Yum M
0Hi Leanna, Yes, these bars will are best when stored in the refrigerator.
Faith E Jones
0Could I use a different oil? Haven’t tried yet but I am going too!!
Wholesome Yum M
0Hi Faith, Yes, if you aren’t a fan of the coconut flavor, you could use melted (but not hot) butter or avocado oil.
Alyssa
0Would I be able to substitute coconut flour for the almond flour? If so, how much would I use?
Can’t wait to try them!!
Wholesome Yum A
0Hi Alyssa, I wouldn’t recommend doing that.
Lori
0Oh.My.YUM!
Keto magic right here. I couldn’t be happier with how these turned out! So most and tasty.
Hubby is in love too. I might add more pumpkin pie spice next time.
Wonderful recipe.
Amy Lange
0I’m trying Truvia stevia sweetener blend. Do I use 2/3 cup?
Wholesome Yum M
0Hi Amy, I am not very familiar with that brand of sweetener. If the sweetness is 1:1 with sugar then yes, use the same amount as listed in the recipe.
Karen
0Absolutely delicious.
Anna Martinez
0Make pumpkin bars ever year. I had hoped that this healthier alternative would work but don’t like the texture. And there is a slight after taste, no idea what is causing that.
Wholesome Yum A
0Hi Anna, your sweetener could be to blame for the aftertaste. If these weren’t for you, you might like these pumpkin cookies instead!
Debbi
0Can I use swerve or monk fruit for the sweetener? New to keto. Please help and Thank you.
Wholesome Yum M
0Hi Debbie, Yes, either are fine.
Mrs Sew N Sew
0I doubled the recipe except for pumpkin which I used the whole can and cooked it in an 11 x 13 inch pan.
It came out perfect.
Everyone loved it.
Liz
0I made these for a dear friends birthday dinner at our home and they were absolutely delicious! I’m making them again today for. Community dinner and I think I’m going to try adding some chopped walnuts.
Jeannie
0These are delicious! I’ve been doing keto and reduced the sugar in this recipe to make it “not so bad” for my cheat day. It was more cake then bar but I absolutely loved them.
Vicki Baldwin
0Yummy!! Very moist. I baked for 45 – 50 minutes before the toothpick came out clean. I also doubled the pumpkin pie spice!
Jodi
0These are really nice. Used a 6 x 11 pan and cooked for about 20 mins longer until firm in the middle. Mashed my own pumpkin as we don’t have access to canned in Australia. Made my own version of pumpkin spice too (cinnamon, nutmeg, ground ginger). Meant to be a Halloween party food but I ate a slice for breakfast which was delish!
Sherry Keplinger
0This was the best ever!!! Even my non-keto friends loved it! They wanted the recipe too! I did double the recipe so I could put it in a 9 x 13 pan. I used three eggs though instead of four. I’m telling ya, these keto-friendly recipes are awesome! Thanks so much for a great recipe!
Marelize
0Can you freeze them
Wholesome Yum A
0Hi Marelize, yes you can! I’d wait to frost until after you thaw them.
Debbie
0Three eggs ?no flour?
Kyla L Siler
0I’ve made this at least four times and we love it! A question was brought up on if we’d be able to pour this on top of a low carb crust?
Perhaps one of your low carb crust you use for cheesecake? Like the pecan shortbread crust?
Maya | Wholesome Yum
0Hi Kyla, I haven’t tried that, but sounds delicious! Let me know how it goes if you try it.
Lyn
0Is there a way to make these egg-free? Or do you have another recipe similar to this (just something Thanksgiving-feeling) that is already egg-free? My son is Keto and allergic to eggs
Thank you for any help!
I love your site btw
Maya | Wholesome Yum
0Hi Lyn, I haven’t tried it but flax eggs might work. Let me know how it goes if you try it!
Susan Friar
0The bars took much longer to cook through…very moist in the middle. Any suggestions?
Wholesome Yum M
0Hi Susan, Did you use the recommended 9×9″ pan? It may take longer for your bars to cook through if using a different sized pan.
Linda
0This is a great recipe. The pumpkin bars are delicious! I would recommend this recipe to anyone.
Thank you for sharing.
Jen
0Hello!! Oh these look delicious!! What are your thoughts on using coconut flour instead of almond flour? I’m GF and also nut free.. Thanks
Wholesome Yum A
0Hi Jen, coconut flour can’t be used interchangeably with almond flour. Your best bet might be sunflower seed flour, but I haven’t tested it here myself.
Nicole Jones
0I forgot to buy granulated Swerve, can I use the confectioner’s Swerve for both the cake and frosting it will the cake come out funny?!
Wholesome Yum M
0Hi Nicole, The frosting will be very gritty. I would not recommend using granular sweetener for frosting.
Marcella
0I think she was asking if she could use confectioners sugar-that would not make frosting gritty.
Wholesome Yum M
0Hi Marcella, Oh yes, confectioners sugar is perfect for this frosting. You can also use it in the pumpkin bars if that’s all you have on hand. Enjoy!
Leilani
0This recipe is AMAZING!! Thank you so much for sharing. Everyone loves it, even those not into keto. I did tweak the frosting a little and added butter and a little extra vanilla. Turned out excellent, tastes just like the real thing.
Nicole
0Hey! Just curious can I use swerve icing sugar in place of the swerve granular? The grocery store here only has the brown and the icing sugar option? Thanks!
Wholesome Yum M
0Hi Nicole, Confectioners sweetener can be used in most baking recipes in addition to smooth textured treats like pudding, frosting, or cheesecake.
Karla
0I cooked and cooked and cooked this yet it came out like pudding. No hope of cutting it in squares. Triple checked the ingredients and I didn’t miss anything. What could have happened?
Wholesome Yum M
0Hi Karla, This dessert will set as it cools. Once it’s fully cooled you can frost and cut into squares.
Mindy
0I’ve made these 4 weeks in a row now and make tweaks each time to make them a little more…nutritious..
I use only a half cup almond flour and then add 1/4c flax meal 1/4 oat fiber and 2 scoops vanilla protein powder. I also add 3T hemp seeds. I add a little extra pumpkin too because the protein powder dries out the bar giving it a more gritty texture without more pumpkin.
My final tweak is using half granular monk fruit and half stevia to sweeten 🙂
Cheryl Pereira
0These are freekin amazing. Have made them 3 times and everyone loves them! Even my non Keto friends and family.
Linda Hayes
0I had to use a bit larger pyrex pan that had high sides. After 45 min I took it out….it was almost like pudding. The frosting was very good, but had to throw out……ok I just read through comments…I used a whole can of puree instead of 1 cup. Will try it again and use a 9 X 9 pan as well.
Maya | Wholesome Yum
0Hi Linda, Sorry to hear this happened – the full can of pumpkin was definitely the issue. Hope you’ll try it again with the right amount!