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GET IT NOWMy 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.
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
My healthy pumpkin bars are soft, moist, and topped with dreamy cream cheese frosting. Nobody will guess they have no refined sugar!
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Ingredients
Tap underlined ingredients to see the ones I use.
Healthy Pumpkin Bars
Cream Cheese Frosting
Instructions
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.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
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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© 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.
Healthy Pumpkin Bars
504 Comments
Lee Gordon
0Can you substitute coconut flour for the almond flour?
Wholesome Yum D
0Hi Lee, Unfortunately, coconut flour is not a substitute for almond flour.
Jan Huntley
0Can I substitute stevia for the monk fruit allulose blend?
George Medina
0Great 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
0I love these when I don’t want to make pie. I add some maple extract in the frosting. Yum!!
Laura
0Can you use liquid coconut oil?
Wholesome Yum D
0Hi Laura, Yes, this would work because you are heating the coconut oil up anyway.
Lisa
0I 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
0These 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
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
Vicki Hauser
0Love your site, but after a lengthy search,
I cannot find your video. Any suggestions?
Wholesome Yum M
0Hi 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
0This is sooo yummy and easy! Very moist and not too sweet. I now make double batches to share with family!
Jennifer
0Very 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
0I 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
0Hi Chris, Most macro calculators do not subtract the sweetener from recipes. These pumpkin bars are 2 net carbs per serving.
Angela
0I 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
0If 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
0Hi 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
0Amazing! 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
0Never 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
0Hi Nancy, Correct, olive oil probably won’t work, but you could use butter instead of coconut oil.
Nancy Emery
0Hi 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
0Have made this a few times with great success. Tried leicithin ,instead of eggs. Baked up into a greasy mess
Wholesome Yum M
0Hi 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
0I love this recipe.. It’s easy to make and tastes wonderful..
Jane
0The 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
0Hi Jane, I am sorry this recipe didn’t set for you. Did you make any substitutions?
Jamie
0I don’t usually leave comments but this dessert was so delicious!! Even my daughter who isn’t eating keto like me loved it! Thank you for a great recipe! This one I will be making again!!
Robin
0I absolutely cannot get the coconut oil and cream cheese to mix together. I’m feeling really frustrated. I also spent 10-minutes looking for the video and recipe tips that are promised on this page. I can’t see them anywhere.
Jay Nashville
0Mine didn’t mix well either, but it made no difference at all. Just mixed the other items in and it blended well overall.
Lena
0Can you freeze this?
Wholesome Yum M
0Hi Lena, Yes you can freeze these. When stored properly, they will keep in the freezer for 2-3 months.
Wholesome Yum M
0Hi Robin, The video is located just above the actual recipe. If you cannot see it make sure you don’t have any block software or reader mode enabled while viewing the website.
Kelly
0Question. Can you use the powdered monk fruit allosule blend in the pumpkin bars or does it need to be granular? And if it can be powdered how much to use?
Wholesome Yum M
0Hi Kelly, Yes, powdered is fine. You will use the same amount as written in the recipe. Enjoy!
Audry Singh
0Delicious! Thank you so much for this and all your recipes. I always turn to this site for recipes as I am following a keto diet. This is a wonderful alternative to pumpkin pie, which is my favorite! Now I can still have the pie filling without the added carbs and sugar! I will certainly be making these again. The only issue I have is not eating too many at once!
Ellen Green
0These healthy pumpkin bars are delicious and you would never now they are low carb. Best dessert I have made in a long time.
One question, do they need to be refrigerated because of the cream cheese frosting?
Wholesome Yum M
0Hi Ellen, Yes, please store these in the fridge.
Gail
0I had to keep baking it and after 50 minutes, it still wasn’t done. Got frustrated and pulled it out.
Wholesome Yum M
0Hi Gail, Did you make any substitutions to the recipe?
Bridget Evers
0This is so moist! I made a double recipe for a 9×13 and baked 38 min. I used 1/2 flour and 1/2 almond flour plus added 1 tsp baking soda. It turned out so good. Next time I’ll cut down my flour ratio to 75% almond and 25% flour.
Joey
0I’m just wondering… has anyone figured out the WW points on This? I’m new to WW, but I would love to try it.
Laura Buff
0I know nothing about Keto, just that I am trying to reduce carb intake and wanted to good pumpkin pie alternative for my family. Which brings me to a question, do you use the almond flour to keep it gluten free? Would there be any issue if I were to use regular flour?
Wholesome Yum M
0Hi Laura, The almond flour is used to cut carbs, but it also happens to be gluten-free. 1 cup of wheat flour is 95 carbs, 1 cup of almond flour is 24 carbs. If you haven’t tried almond flour for baking, I highly recommend trying it in a recipe like a pie. Almond flour makes a great pie crust. You can find my preferred brand here: Wholesome Yum Almond Flour. I hope this helps!
Kelly Harris
0Amazing! I have a nut allergy so I used 1/4 cup coconut flour instead of almond flour and an extra egg. So most and yummy! Thank you!
Mary Beth
0These are sooo delicious. I didn’t have a 9×9 pan so I decided to use a 13×9 pain. I still had to bake about 5 minutes longer than the recipe called for. I popped them in the freezer for a short time and then it was easy to frost them with the cream cheese frosting. My son is diabetic and he said that these are now his favorite dessert and he has already asked for them for Thanksgiving. I used a monk fruit and erythritol blend and used a little less than the recipe called for. I forgot to used powdered in the frosting and it was a little grainy but still delicious and no complaints from my son! Thanks for this delicious recipe!
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.