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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
Joni Rae Russell
0Maya – Thank you so much for all you are doing for the keto community. I love so many of your recipes.
I have never responded to the myriad of recipes I have made, but here goes on this one.
These pumpkin bars turned out great, but I had a few mishaps. Here’s my feedback. First, I had trouble combining the cream cheese and ghee. It seperated and I almost threw it out, but thank goodness, decided to continue. Then, it did not seem to cook in the alloted time. Again looked like a “fail” but I kept moving forward and kept looking at them after every minute. Five additional minutes is what it took. I used granulated monkfruit instead of confectioner – that was the biggest issue – It was grainy. To my delight however, they turned out moist and sweet and delicious. They were even better the next day. So easy to make – big payoff for the time. For me a portion is very small, but decadent and so worth it – TYVM
Mika
0Am I the only one having trouble melting the cream cheese and coconut oil together? I have tried in the microwave and a double boiler and each time the cream cheese curdles in the melted oil.
Wholesome Yum M
0Hi Mika, The cream cheese and coconut oil are curdling because they are getting too hot too quickly. If you are using a microwave, it needs to be done in quick bursts until the ingredients can be combined. 10 – 15 seconds at a time. A double boiler can help to regulate heat, but it still can get too hot for the ingredients, so start with the cream cheese ingredients in the double boiler and slower stir to combine. Remove before all the lumps are out and let the residual heat melt the ingredients the rest of the way. I hope these suggestions help!
Connie Langston
0Wow, I never take the time to review any recipe, but this was outstanding. In higher elevations, no adjustments with ingredients just a longer cooking time
Also, good tip to let it cool completely. The icing can be left at room temp to spread more easily. I’m finding that I’m seeking out Maya’s recipe
Really good ideas
Keep the ads coming if it helps you keep recipes free for us followers !
Tina M.
0Awesome! Tastes amazing …pumpkin pie in bars. Will make many times, a keeper.
Liza
0The family is not going keto and they loved the pumpkin bars. I was thrilled how delicious they turned out. I did substitute almond flour with coconut flour.
It was even tastier the next day out of the fridge!
Christine Griffiths
0Holy moly! I was expecting these to taste dry and nothing like a high carb pumpkin cake or bar. But omg I was wrong. They are absolutely delicious! Moist but not soggy with a rich and creamy frosting. I don’t think anyone would know these are sugar and flour free! Definitely going to make these for Thanksgiving this year. Thank you so much for all your amazing recipe’s.
Wendy
0AMAZING! I had to bake mine for 35 minutes to bake all the way. Let them cool for 4 hours before frosting. Popped them in the fridge to set for a few hours… YUM. Hubby isn’t doing keto and doesn’t particularly like pumpkin desserts but he really liked these.
I used granulated and powdered Swerve instead.
Jana Dozier
0I loooved these, though I almost threw out the first batch because the texture seemed raw after 2 rounds of cooking 15 min, but my husband loved them (he’s a huge cheesecake fan) despite the texture, so into the fridge they went. The next day the texture was greatly improved, so the next round I did 30 min straight up, and into the fridge they went, did the icing the next day and they were SO MUCH better!!! Much more like a cheesecake bar, rather than raw/uncooked, and to be fair I was hoping for a more brownie texture, so if you’re looking for a cheesecake bar, these hit the spot JUST right!!!
Carolina
0The pumpkin bars are PHENOMENAL ❤️
Patricia
0I don’t make desserts too often but I made these pumpkin bars for a family dinner. They were amazing even though mine didn’t firm up like normal bars would. I had to bake them longer than your recipe said to and maybe I should still have baked them a little longer….but my kids took them home with them and left me with almost none! That speaks volumes to me!
Melissa Stacy
0Maya’s pumpkin bars are PHENOMENAL! I made these for my non keto family members – they devoured them! Couldn’t believe there was anything HEALTHY about these!
Love
0You can in fact use coconut flour. Just do 1/4 cup for every cup of almond flour. I added 1/4 cup apple sauce to make up for the moisture but honestly didn’t need it at all. This website is awful, will not be using again due to the ads.
Wholesome Yum M
0Hi Love, Thanks for your feedback on the website. You can learn more about Wholesome Yum Plus here, which includes an ad-free version of the website.
Michelle
0I was searching for a recipe with pumpkin and stumble upon this one … I knew I had to make it!
And OMG ! so happy I did .
They were soooo good and so moist !
Unfortunately, I processed my sugar to make it “powdered” and that wasn’t a success, but regardless of that … YUMMY!!!
ps. my husband doesn’t like keto desserts…so I have almost half of the bars in my freezer for a fast and easy breakfast with coffee. 😀
Donna
0These are the BEST! And I have tried so many Keto desserts. I added chopped pecans to the recipe.
Colleen
0Can you substitute ghee for coconut oil?
Wholesome Yum M
0Hi Colleen, Yes, that will work just fine!
Emily
0I made these today and it was delicious! But is it meant to be a bit soft and mushy ? Or did I undercook it? Thanks
Wholesome Yum M
0Hi Emily, These bars are soft, but they should not be mushy. It sounds like they may have needed to bake longer in the oven. If you haven’t, I suggest checking out the video to see what the final texture of these bars is supposed to be like.
Leta Ludes
0Can I make this coconut flour instead? I don’t like the texture almond has.
Wholesome Yum M
0Hi Leta, I don’t recommend using coconut flour in this recipe, it would be too dry.
Kerrianne
0Hi, just wondering if I can use almond meal instead of almond flour as my supermarkets are currently out of stock? Or would it not work?
Thank you so much
Wholesome Yum M
0Hi Kerrianne, I don’t recommend using almond meal. It will change both the flavor and texture of the recipe. If you are interested in ordering online, you can get super fine, blanched Wholesome Yum Almond Flour here.
Jeanne Moster
0These were great! Difficult to stop eating at one.
Thanks for a great pumpkin dessert Maya.
Juls White
0This recipe is the best. Such a helpful treat satisfying and filling. The cream cheese frosting is so yummy. I use it for other things too.