Ingredients & Substitutions
Here I explain the best ingredients for keto pumpkin bars with cream cheese frosting, what each one does in the recipe, and substitution options. For measurements, see the recipe card.
Healthy Pumpkin Bars:
Pumpkin Puree – Make sure to use 1 cup for this recipe, not 1 can. Also, get pure pumpkin puree instead of pumpkin pie filling, which has added sugar. You can use the extra canned pumpkin for making other pumpkin recipes. Coconut Oil – Keeps the bars soft and moist. If you don’t want coconut flavor, you can use a refined coconut oil or unsalted butter. Cream Cheese – Adds a tangy flavor and softness to the bars. You might be able to make this recipe dairy-free with a non-dairy cream cheese, but I haven’t tested it. Egg – Use whole, large eggs, at room temperature so that they don’t solidify the cream cheese and coconut oil. I haven’t tested these healthy pumpkin bars with flax eggs or any other egg alternative, but let me know how it goes if you try that. Vanilla Extract – Use a high-quality extract for best flavor. Wholesome Yum Almond Flour – Some recipes use oats or oat flour, but I find that this almond flour has the the perfect consistency in these bars. The brand you choose can impact the result though, since some tend to be more grainy. That being said, you could probably substitute half the almond flour with oat flour if you’re not concerned about the carbs. Avoid using coconut flour, which would be too dry. Besti Monk Fruit Allulose Blend – Adds a touch of just-like-sugar sweetness, without the sugar spike! Besti locks in moisture better than other sugar substitutes, so the bars may be more dry if you use something else. If you still want to try another sweetener, use the sweetener conversion chart here. Avoid substituting with liquid sweeteners like maple syrup, which would make the bars fall apart. Baking Powder – Helps the sugar-free pumpkin bars rise. Don’t confuse this with baking soda, which is different. Pumpkin Pie Spice – This is a blend of cinnamon, nutmeg, ground ginger, ground cloves, and ground allspice. You can usually find it in grocery stores, or make homemade pumpkin pie spice in minutes! Sea Salt – Balances the sweet flavor.
Cream Cheese Frosting:
Cream Cheese – I use a full-fat variety, but any plain kind will work. Besti Powdered Monk Fruit Allulose Blend – This powdered sweetener blends effortlessly into the cream cheese, so it’s never gritty. And the new powdered formula is the finest grind out there, just like real powdered sugar. Vanilla Extract – Adds a touch of flavor. Heavy Cream – Optional, but makes the frosting slightly more spreadable.
How To Make Healthy Pumpkin Bars
This section shows how to make pumpkin bars healthy, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below. You can skip it altogether, or try sugar-free buttercream frosting instead.
Storage Instructions
Store: Keep healthy pumpkin bars in an airtight container in the refrigerator for up to 1 week. Freeze: Chill fully in the fridge, then carefully wrap. (I recommend plastic wrap followed by foil.) Place in the freezer for up to 3 months. Unwrap and thaw overnight in the fridge before serving.
More Keto And Healthy Pumpkin Recipes
Enjoy all the rich, cozy flavor of pumpkin without the sugar. Try it with these easy treats (and check out more healthy and keto pumpkin recipes here)! Add chopped pecans, walnuts, or chocolate chips to the finished bars for extra texture. Please enter your first name for your account. Your saved recipe will also be sent to your email. 📖 Want more recipes like this? Find this one and many more in my Low Carb Holiday Cookbook and Keto Ebook Bundle!
