sliced keto pumpkin bars on plate
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4.75 from 4 votes

Keto Pumpkin Bars with Maple Cream Cheese Frosting

These keto pumpkin bars have only 3 net carbs per serving. They're the perfect dessert when a pumpkin craving hits. Enjoy these keto pumpkin bars in moderation on the keto diet.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Dessert
Cuisine: American, Keto
Servings: 18 servings
Calories: 211kcal
Author: Tara Wright


Sugar-Free Cream Cheese Frosting


  • Bake at 350 degrees for 30 minutes or until toothpick inserted in center comes out clean.
  • Grease a 9x9 baking pan
  • Preheat oven to 350 degrees
  • In a small bowl combine coconut flour, xanthan gum, cream of tarter and baking soda. Set aside.
  • In a large mixing bowl combine pumpkin, eggs, olive oil, sour cream pumpkin pie spice, vanilla, almond, stevia, sweetener and molasses and mix until combined.
  • Add the dry ingredients to the wet ingredients and mix for about 1 minute or until all ingredients are well combined.
  • Pour batter into greased 9x9 baking pan
  • Bake in a 350 degree oven for 30 minutes or until a toothpick inserted in the center comes out clean.
  • Allow to cool completely before serving
  • Store covered or in an air-tight container in the refrigerator for up to 3 days.

Sugar-Free Cream Cheese Frosting

  • Combine all of the ingredients in a mixing bowl. Begin mixing on low, slowly increasing the speed to whip the frosting. The frosting is done when it is whipped and smooth.


Coconut Flour is an absorbant flour. This recipe will not work if you try and swap out another flour for the coconut flour.
You can use any natural sugar substitute of your choice. Monk Fruit Sweetener will work great. 
Molasses-- The molasses does have some natural sugar. I use a small amount here to give the pumpkin bars just a hint of a brown sugar flavor. 1 tsp in an entire batch gives negligible carbs and is well worth having the flavor come together perfectly!
Spices-- This is a lightly spiced bar. You could easily double the spices if you like a nice spiced pumpkin bar.
For best results, make sure that all of the ingredients are at room temperature or a little warmer than room temperature.


Calories: 211kcal | Carbohydrates: 5g | Protein: 4g | Fat: 20g | Saturated Fat: 9g | Cholesterol: 91mg | Sodium: 174mg | Potassium: 125mg | Fiber: 2g | Sugar: 2g | Vitamin A: 4179IU | Vitamin C: 1mg | Calcium: 50mg | Iron: 1mg