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    Home » Low Carb and Keto » Keto Pumpkin Bars with Candied Pecan Topping

    Keto Pumpkin Bars with Candied Pecan Topping

    Published: Sep 5, 2021 · Modified: Apr 6, 2022 by Anne Clark · This post may contain affiliate links · Leave a Comment

    Jump to Recipe Print Recipe
    baked squares on white oblong platter

    These easy Keto Pumpkin Bars will knock your socks off!  They're rich, super moist, and have a candied pecan topping that makes them over the top delicious!

    Not only are they the ultimate keto dessert for any holiday, but they're also perfect for any time you're craving a sweet treat! 

    Made with pure pumpkin puree, almond flour, and coconut flour; sweetened with monk fruit; and flavored with pumpkin pie spice, cinnamon, vanilla extract, and maple extract.

    The candied pecan topping is made with chopped pecans, melted butter, and golden mont fruit sweetener.

    baked squares on white oblong platter

    Why You'll Love These

    These bars remind me of my favorite pumpkin pie when I was a kid (but with no crust!).  They have a sweet, smooth texture and a crispy, buttery, sweet pecan topping. Perhaps, the title keto pumpkin pie bars is a little more fitting for the recipe name?

    No matter what you call them, they're just dang delicious!  You won't believe they're low carb and keto-friendly and I bet nobody else will believe it either.  At only 3 net carbs per bar, you can fully enjoy this sweet treat.

    These bars are so incredibly moist (thanks to the pumpkin puree) there is no need to add any oil.  They're the best keto pumpkin dessert I've ever tried.  Truth!

    Ingredient Notes

    all ingredients measured out in white bowls on counter top

    The exact measurements are in the recipe card below.

    Canned Pumpkin - I always reach for the canned organic version, but you can certainly use whatever brand you like.  Make sure the label states that the ingredient is 100% pure pumpkin.  If you're adventurous and happen to have a fresh pumpkin, you can make your own pumpkin puree.  The Pioneer Women has an article on How to Make Homemade Pumpkin Puree.

    Almond Flour - extra fine ground works best for this recipe.

    Coconut Flour - this makes the pumpkin bars smoother and much less grainy, compared to using only almond flour.  If you are out of coconut flour or can't find any at the grocery store, there are many great coconut flour substitutes.

    Monk Fruit Sweetener - this recipe calls for both the classic monk fruit and the golden monk fruit. I love this stuff because there is no aftertaste.  To me, it tastes just about as close to regular sugar as possible.

    Maple extract and vanilla extract - oh my goodness, the combination of the maple extract and vanilla extract really adds to the rich flavor of these bars!  

    Pumpkin spice and cinnamon - these are classic spices for many pumpkin and fall recipes!

    Eggs, salt, and baking soda - more common ingredients used for baking.  You probably already have them on hand 🙂

    Chopped pecans, melted butter, golden monk fruit sweetener - these ingredients make up the topping! As the bars bake, the pecans literally roast themselves into a rich, buttery, sweet & crispy topping!  Be sure to use unsalted pecans!

    Non-stick spray - to make sure these bars don't stick to the parchment paper.

    steps needed to make the bars

    How to Make Them

    • Preheat oven to 350F. In a microwave-safe bowl, melt the butter.  Add golden monk fruit sweetener and whisk until it's dissolved (about 1 minute). Then add the chopped pecans.  Stir well, with a spoon, to coat each pecan piece.  Set aside.
    • In a large bowl, add the "wet ingredients" (pumpkin puree, eggs, maple extract, and vanilla extract).  Stir well with a whisk for a good minute.
    • Now add the salt, baking soda, pumpkin spice, and cinnamon.  Mix well with a whisk for about a minute.
    • Finally, add the almond flour, coconut flour, and classic monk fruit sweetener.  Stir well with a whisk for about 2 minutes.  Tip:  I like to use my electric hand mixer for this step - it helps make the blending easier - blend on low speed for 30 seconds.  Spread into a 9x9-inch square pan (or an 8x8-inch square pan) that has been lined with parchment paper and lightly sprayed with non-stick spray.
    • Sprinkle the pecan topping on top and bake for about 20 minutes or until a toothpick inserted into the bars comes out nice and clean.  Every oven is a little different; so check frequently just to make sure they don't get overcooked.  You want them to be firm and slightly browned around the edges before removing them from the oven.  Just be sure not to overbake them!
    • When done baking, let them cool completely then place them in the refrigerator to chill.  Note:  they might be a little crumbly while they're warm but as they cool off they will be firm!  Tip:  They are best eaten cold so let them sit in the refrigerator at least an hour before serving!  Better yet, make them the day before you serve them if you have the time.

    Recipe Yield

    This recipe makes 16 squares!  Each square has 3 net carbs!  Double the recipe and bake them in a 9x13 pan for more servings! 

    Frequently Asked Questions

    Can I Make These as Muffins Instead?

    Yes, you certainly can make these bars into keto pumpkin muffins instead!  Line a muffin pan with paper liners, spray with non-stick spray.  Fill muffin cups almost to the top (about 90%) with the batter.  Top with chopped pecan mixture.  Bake at 350F for 20 minutes and check for doneness.  If a toothpick inserted into a muffin comes out clean, and the edges are slightly browned, the muffins are done.  If not quite done, bake for another 5-10 minutes.  Cool completely, then refrigerate.

    Is Pumpkin Keto?

    Yes, it is.  Always check the label to make sure it's 100% pure pumpkin and nothing else has been added.  The organic brand that I use (Simple Truth) states that ½ cup (which is 1 serving) contains 10 total carbohydrates, 3 grams dietary fiber, and 1 gram of protein.  The entire can contains 3.5 servings.  If you divide the entire contents of the canned pumpkin by 16 (total number of recipe servings), the amount of net carbs is very low. Refer to the recipe card below for the nutrition information of this recipe.

    Recipe Variations

    • If you don't like pecans, you could use chopped almonds or walnuts instead.
    • If you simply don't like nuts at all, leave them out!  These bars are still delicious without the pecan topping.
    • Top plain pumpkin bars with your favorite keto whipped cream.
    • If you don't make the pecan topping, you can easily make and add a keto cream cheese frosting to the bars after they have completely cooled.  Mix 8 ounces of room temperature cream cheese with ½ cup room temperature butter. Beat with a mixer till nice and creamy.  Add ½ cup to ¾ cup powdered monk fruit sweetener (depending on your level of sweetness preferred) and 2-3 tablespoons of heavy cream, and 1 teaspoon of vanilla extract. Blend well until thoroughly combined.  Spread on top of bars.

    Storage and Shelf Life

    Store these low-carb pumpkin bars covered, in the refrigerator for up to 3 days.  I like to use these glass food storage containers with locking lids from Bayco.

    baked squares on white oblong platter

    Other Amazing Keto and Low Carb Recipes

    Low Carb Strawberry Cheesecake

    Keto Chocolate Crunch Bars

    Keto Chocolate Mug Cake

    Keto Pancakes made with Coconut Flour

    If you enjoy this recipe, please leave me a rating and a comment.  I always love to hear from my readers!

    Follow me on Pinterest, Instagram, or Facebook for more delicious recipe ideas!

    Need some recipe inspiration?  Sign up for my newsletter to receive a variety of easy recipes!

    baked squares on white oblong platter and round plate

    Keto Pumpkin Bars with Candied Pecan Topping

    These easy Keto Pumpkin Bars will knock your socks off!  They're rich, super moist, and have a candied pecan topping that makes them over the top delicious!25
    5 from 8 votes
    Print Pin For Later Rate
    Course: Dessert
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 25 minutes
    Total Time: 35 minutes
    Servings: 16 bars
    Calories: 130kcal
    Author: Anne Clark

    Equipment

    • large mixing bowl
    • small bowl
    • whisk
    • measuring cup(s)
    • measuring spoons
    • 9x9 inch OR 8x8 inch square pan
    • Parchment paper

    Ingredients

    TOPPING INGREDIENTS

    • 2 tablespoons butter
    • 2 tablespoons golden monk fruit sweetener
    • 1 cup unsalted chopped pecans

    BAR INGREDIENTS

    • 1 15-ounce can of pumpkin puree (organic preferred)
    • 2 large eggs, beaten
    • 1 teaspoon maple extract
    • 1 teaspoon vanilla extract
    • ¼ teaspoon salt
    • ¼ teaspoon baking soda
    • 2 teaspoons pumpkin pie spice
    • 1 teaspoon cinnamon
    • 1 cup almond flour, finely ground
    • ⅔ cup coconut flour
    • 1 cup monk fruit sweetener (classic)
    • non-stick cooking spray

    Instructions

    • Preheat oven to 350F. In a microwave-safe bowl, melt the butter.  Add golden monk fruit sweetener and whisk until it's dissolved (about 1 minute). Then add the chopped pecans.  Stir well, with a spoon, to coat each pecan piece.  Set aside.
    • In a large bowl, add the "wet ingredients" (pumpkin puree, eggs, maple extract, and vanilla extract).  Stir well with a whisk for a good minute.
    • Now add the salt, baking soda, pumpkin spice, and cinnamon.  Mix well with a whisk for about a minute.
    • Finally, add the almond flour, coconut flour, and classic monk fruit sweetener.  Stir well with a whisk for about 2 minutes.  Tip:  I like to use my electric hand mixer for this step - it helps make the blending easier - blend on low for 30 seconds.  Spread into a 9-inch square pan (or an 8x8-inch square pan) that has been lined with parchment paper and sprayed lightly with non-stick spray.
    • Sprinkle the pecan topping on top and bake for about 20 minutes or until a toothpick inserted into the bars comes out nice and clean. Every oven is a little different; so check frequently just to make sure they don't get overcooked.  You want them to be firm and slightly browned around the edges before removing them from the oven.  Just be sure not to overbake them!
    • When done baking, let them cool completely then place them in the refrigerator to chill.  Note:  they might be a little crumbly while they're warm but as they cool off they will be firm!  Tip:  They are best eaten cold so let them sit in the refrigerator at least an hour before serving!  Better yet, make them the day before you serve them if you have the time.

    Notes

    Recipe Variations

    • If you don't like pecans, you could use chopped almonds or walnuts instead.
    • If you simply don't like nuts at all, leave them out!  These bars are still delicious without the pecan topping.
    • Top plain pumpkin bars with your favorite keto whipped cream.
    • If you don't make the pecan topping, you can easily make and add a keto cream cheese frosting to the bars after they have completely cooled.  Mix 8 ounces of room temperature cream cheese with ½ cup room temperature butter. Beat with a mixer till nice and creamy.  Add ½ cup to ¾ cup powdered monk fruit sweetener (depending on your level of sweetness preferred) and 2-3 tablespoons of heavy cream, and 1 teaspoon of vanilla extract. Blend well until thoroughly combined.  Spread on top of bars.

    Storage and Shelf Life

    • Store these low-carb pumpkin bars covered, in the refrigerator for up to 3 days.
    Tried this Recipe? Tag me Today!Mention @mykitchenserenity or tag #mykitchenserenity on Instagram!!

    Nutrition

    Serving: 1bar | Calories: 130kcal | Carbohydrates: 6g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 24mg | Sodium: 84mg | Potassium: 39mg | Fiber: 3g | Sugar: 1g | Vitamin A: 88IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 1mg

     

        

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    About Anne Clark

    Hi! I'm Anne, the founder and content creator at My Kitchen Serenity, a food blog focused on serving the needs of busy moms and dads who are looking for easy and delicious recipes for the family.

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    Hi. I’m Anne and I’m happy to share with you my easy, family-friendly recipes. I’ve been cooking for my family for 30 years, and what I’ve learned is that most busy families appreciate easy homemade meals. Now that the kids are grown, my passion is creating and sharing flavorful food for you and your family to enjoy as well. If you have any questions, feel free to email me at [email protected] 

    I’d love to hear from you!

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