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.
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Why You'll Love Them
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
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. I also use almond flour for these Keto Cheesecake Bars (as well as monk fruit sweetener!).
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.
How to Make Keto Pumpkin Bars
(1) Make the candied pecan topping.
(2) Blend the wet ingredients first, then blend in the dry ingredients.
(3) Transfer to a baking pan.
(4) Add the pecan topping and bake at 350F for about 20 minutes.
Recipe Tips
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 9"x13" pan for more servings!
Frequently Asked Questions
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.
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.
- 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 Keto 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.
More Amazing Keto and Low Carb Recipes
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Recipe
Keto Pumpkin Bars with Candied Pecan Topping
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.2 tablespoons butter, 2 tablespoons golden monk fruit sweetener, 1 cup unsalted chopped pecans
- 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.1 15-ounce can of pumpkin puree (organic preferred), 2 large eggs, beaten, 1 teaspoon maple extract, 1 teaspoon vanilla extract
- Now add the salt, baking soda, pumpkin spice, and cinnamon. Mix well with a whisk for about a minute.¼ teaspoon salt, ¼ teaspoon baking soda, 2 teaspoons pumpkin pie spice, 1 teaspoon cinnamon
- 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.1 cup almond flour, finely ground, ⅔ cup coconut flour, 1 cup monk fruit sweetener (classic), non-stick cooking 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
- 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.
- Store these low-carb pumpkin bars covered, in the refrigerator for up to 3 days.
Nutrition
Nutritional information is provided as a courtesy to my readers. I'm not a nutritionist and I don't guarantee the accuracy of this data. The data may differ according to the brands I used versus the brands you use. To calculate the data yourself using your brands, try using an online nutrition calculator or app.
Joanna
Hi Anne! Bravo on this recipe! I made these a couple days ago and they're almost gone! Love the recipe, love that common ingredients are used as I had them all on hand, and love the simple instructions. I only made two changes, in case anyone is interested - I replaced the classic monk fruit sweetener with Truvia brown sugar (not the blend which contains sugar, just the zero calorie version), and I used walnuts for the topping because I had already candied some with monk fruit sweetener and cinnamon earlier in the week. I cooked mine in an 8x8 pan for 17 mins at 350. Came out incredibly great. The filling is like pumpkin pie but more spiced and definitely healthier! Thank you so much for this recipe!
Anne Clark
Thank you so much for letting me know, Joanna! And I love your changes and helpful info; sounds delicious! I'm glad you liked the recipe. Happy pumpkin season 🙂