Keto Pumpkin Bars with Maple Cream Cheese Frosting

4.67 from 6 votes

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.

Course Dessert

Cuisine American, Keto

Diet Diabetic, Gluten Free

Keyword Maple, Pumpkin

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 211.13kcal

Author Tara Wright

Ingredients

⅓ cup coconut flour 54 grams
¼ teaspoon xanthan gum
1 teaspoon baking soda
¼ teaspoon cream of tartar
1 can pumpkin puree
6 eggs
½ cup olive oil
1 cup sour cream
1 ½ Tablespoons pumpkin pie spice
1 Tablespoon pure vanilla extract
½ teaspoon pure almond extract
40 drops liquid Stevia
¼ cup BochaSweet
1 teaspoon organic unsulphured blackstrap molasses

Sugar-Free Cream Cheese Frosting

8 ounces cream cheese
¼ cup butter
½ cup heavy whipping cream
¼ cup BochaSweet
30 drops liquid Stevia
2 teaspoons pure vanilla extract
1 teaspoon maple extract

Instructions

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.

Video

Notes

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 teaspoon 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.

* *Nutrition facts provided as estimates only. We use erythritol for the sweetener for consistency purposes when calculating nutrition facts with the exception of stevia which is calculated as such.

The nutrition facts for our Keto Pumpkin Bars with Maple Cream Cheese Frosting were calculated using Cronometer. All of our recipes are available in Cronometer if you are a Gold member and friend request me at tara@wholebodyliving.com through Cronometer. Click here to save 10% off of Cronometer Gold or try it out with a free account.

Nutrition