Keto Healthy Pumpkin Bars (with Cream Cheese Frosting!)

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These Keto Healthy Pumpkin Bars with Cream Cheese Frosting Absolutely essential during pumpkin season — and you do not Must be keto to enjoy them!They are baked soft and sweet with a rich frosting (according to mine Sugar Free Cream Cheese Frosting Recipe). They have no white flour or sugar thanks to some simple ingredient swaps.

To make these low-carb pumpkin bars taste like the real deal, I carefully selected flour and sugar substitutes that yield the same taste and texture.This recipe uses Wholesome Yum Almond Flour and Besti Monk Fruit Allulose Blend (both crystalline and powder) to create a soft consistency and sweetness in bars and frostings.

Ingredients and Substitutes

This section explains how to choose the best ingredients for Keto Pumpkin Bars with Cream Cheese Frosting, the role of each ingredient in the recipe, and substitution options.For measurements, see Recipe card below.

Healthy Pumpkin Bars:

• pumpkin puree – make sure to use 1 cup For this recipe, not 1 were able. Also, use pure pumpkin puree instead of sweetened pumpkin pie.You can use the extra canned pumpkin for other Pumpkin Recipes.
• coconut oil – Keep the bar soft and moist.If you don’t want coconut flavor, you can use Refined Coconut Oil or unsalted butter.
• cream cheese – Adds rich flavor and softness to the bar. You might be able to make this recipe dairy-free with dairy-free cream cheese, but I haven’t tested it.
• Egg – Use whole, large eggs at room temperature so that the cream cheese and coconut oil don’t curdle.I haven’t tested these healthy pumpkin sticks flax eggs As an alternative, but if you try this, please let me know how it goes.
• vanilla extract – Use high quality extracts for best flavor.
• Wholesome Yum Almond Flour – Some recipes use oats or oat flour, but I found this almond flour to have the perfect consistency in these bars. However, the brand you choose can affect the results, as some tend to be rougher. That being said, if you’re not concerned with carbs, you can substitute oat flour for half of the almond flour. Avoid using coconut flour that is too dry.
• Besti Monk Fruit Allulose Blend – Added a little sugar-like sweetness, no sugar! Besti locks in moisture better than other products sugar substitute, so if you use something else, the bar might be drier.If you still want to try another sweetener, use The sweetener conversion table is here. Avoid substituting liquid sweeteners like maple syrup, which can make the bars fall apart.
• baking powder – Helps sugar-free pumpkin sticks rise. Don’t confuse this with baking soda, it’s different.
• Pumpkin Pie Spice – This is a mix of cinnamon, nutmeg, ground ginger, ground cloves, and ground allspice.You can usually find it at the grocery store, or make Homemade Pumpkin Pie Spice in minutes!
• sea ​​salt – Balanced sweetness.

Cream Cheese Frosting:

• cream cheese – I use the full-fat variety, but any simple variety will do.
• Besti Luo Han Guo Powder Allulose Blend – This powdered sweetener blends effortlessly into cream cheese so it never feels gritty. The new powder formula is the best abrasive, just like real powdered sugar.
• vanilla extract – Add a touch of flavor.
• heavy cream – optional, but makes the frosting easier to apply.

How to Make Healthy Pumpkin Bars

This section describes how to make pumpkin bars healthy, with step-by-step photos and details on the technique. See the recipe card below for full instructions.

1. melt. Using a bowl or double boiler, melt together the cream cheese and coconut oil, stirring to combine.
2. Wet ingredients. Combine pumpkin puree, cream cheese mixture, eggs, and vanilla extract in a large bowl, then use hand mixer until smooth.

3. Mix dry ingredients. In a bowl whisk together the almond flour, besti, baking powder, pumpkin pie spice, and salt to combine.
4. Make the batter. Combine wet and dry ingredients, beating on low speed until combined.

5. bake. Transfer the batter to a baking sheet (this is the correct size) Lined with parchment paper. Bake healthy pumpkin sticks in the oven until a toothpick inserted comes out clean.

6. Make cream cheese frosting. Using a hand mixer, beat together cream cheese, besti powder, and vanilla extract until smooth.
7. Frost. Once the bars have cooled, sprinkle the tops with icing sugar and slice. (You can also sprinkle a little cinnamon or pumpkin spice on top if you like.)

Variation: Get more crunch!

Add chopped pecans, walnuts, or chocolate chips to the finished bar for extra texture.

Storage Instructions

• Shop: Store healthy pumpkin sticks in an airtight container in the refrigerator for up to 1 week.
• freeze: Cool completely in the refrigerator, then wrap carefully. (I recommend wrapping in plastic wrap, then foil.) Store in the refrigerator for up to 3 months. Unpack and thaw overnight in the refrigerator before serving.

More Keto and Healthy Pumpkin Recipes

Enjoy all the rich, comforting flavors of unsweetened pumpkin.Try these easy snacks (see healthier and Tomato Squash Recipe here)!

Keto Healthy Pumpkin Bars (with Cream Cheese Frosting!)

Keto Healthy Pumpkin Bars with Cream Cheese Frosting uses natural ingredients, no added sugar, and tastes fresh. It only takes 10 minutes to prepare!

Prepare: 10 minute

chef: 30 minute

All: 40 minute

Serving Size: 16 (Adjust the scale recipe)

Recipe Videos

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instruct

Tap the time in the instructions below to start the kitchen timer while cooking.

1. Preheat oven to 350°F (177°C).line one 9×9 inch (23×23 cm) baking pan and parchment.

2. Use a bowl in the microwave or double boiler On the stove, melt the cream cheese and coconut oil together until you can easily whisk them together.

3. In a large bowl, combine pumpkin puree, melted coconut oil/cream cheese mixture, eggs and vanilla.beat hand mixer on medium speed until smooth.

4. In another bowl, whisk together almond flour, besti, baking powder, pumpkin pie spice, and salt.

5. Add dry flour mixture to wet ingredients. Beat with a hand mixer on low speed until fully combined.

6. Transfer the batter to a lined baking sheet and smooth the top.bake30-35 minutes, until the inserted toothpick comes out clean. Cool completely.

7. To make the frosting, use a hand mixer to whisk together the cream cheese, best cream cheese, and vanilla extract until smooth. (You can thin it with a little milk or cream if you like.) Let the bars cool completely before frosting and cutting.

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recipe notes

Serving Size: 1 bar, or 1/16 of the entire recipe

nutrient content

Amount per serving. Serving Sizes in Recipe Instructions Above.

Calories 139

fat 13 grams

protein 3g

total carbohydrates 3g

net carbs 2 grams

fiber 1 g

sugar 1 g

Nutrition Facts are provided as a courtesy. Have questions about the calculation or why you get different results?see our nutrition policy.

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