Keto Pumpkin Pie Bars

Keto Pumpkin Pie Bars taste just like regular pumpkin pie, but are sugar-free, dairy-free, grain-free and so fun and easy to make! Easier to prepare than traditional pumpkin pie, this simple yet fun and flavorful dessert recipe is amazing for fall gatherings, special occasions and holidays.

This recipe was inspired by my Paleo Pumpkin Bars, which have been an absolute hit during the holidays ever since I posted the recipe. 

And for a great reason!

We all love pie, but we may not love the actual process of making pie when it comes down to it.

Well, these easy pumpkin bars come together much quicker than a classic pumpkin pie. 

The crust ingredients get stirred together in a bowl, rather than having to cut the butter and chill the dough as one would with traditional pumpkin pie.

The filling is so easy to prepare as well! We simply blend all of the ingredients in a blender and we’re off and running.

Because the paleo version has been so well-loved, I felt my keto readers could use a dedicated sugar-free pumpkin pie bar recipe as well.

The way I see it, this simple pumpkin bar recipe is easy enough to whip out for day to day eating but is delicious enough to share with guests for special events, holidays, or any gathering necessitating food.

You can make this recipe in parts by making the crust a day or two ahead of time if you’d like.

Ideal for those who follow a low-carb diet or a sugar-free ketogenic diet, these low-carb pumpkin pie bars are an absolute dream for those looking to manage their blood sugar.

You can find the ingredients at all grocery stores. Nothing fancy or unusual here, folks.

Let’s discuss the simple ingredients that go into a sugar-free low-carb pumpkin pie.

Ingredients for Keto Pumpkin Pie Bars:

For the Keto Crust:

Almond Flour: Keeping these bars grain-free and low-carb, we use almond flour in place of all-purpose flour for the crust. Almond flour brings a lovely chewy texture and makes an amazing pie crust for any type of pie. If you prefer using coconut flour in your baking, make my Coconut Flour Pie Crust instead. 

Coconut Oil (or Butter): A little fat adds richness, moisture and deliciousness to the crust. Use melted butter if you aren’t dairy-free.

Egg: One egg helps keep the crust held together nicely.

Sugar-Free Sweetener: Pick your favorite sugar-free granulated sweetener here! I like using monk fruit sweetener over sugar alcohols, but any granulated zero calorie sweetener will work. In fact, if you don’t need these bars to be sugar-free, simply swap out the sugar-free sweetener with regular granulated cane sugar or brown sugar.

For the Sugar-Free Pumpkin Pie Filling:

Pureed Pumpkin: One can of pumpkin puree goes into the pumpkin pie filling for that silky smooth winter squash custardy deliciousness. I use canned pumpkin puree, but feel free to use homemade pureed pumpkin if you’d like.

Eggs: Two eggs give that custard texture to the pie. If you are egg-free, omit the eggs, add ½ cup of additional coconut milk and add 3 tablespoons of cornstarch, tapioca flour, or arrowroot flour to the pumpkin mixture.

Full-Fat Canned Coconut Milk: Adding richness and smoothness to the pumpkin portion of the pie, we use full-fat canned coconut milk for a dairy-free pumpkin pie. If you aren’t dairy-free, feel free to swap it out for heavy cream or half and half.

Sugar-Free Granulated Sweetener: Use the same sugar-free sweetener you use in the crust mixture for the filling mixture. 

Pumpkin Pie Spice: I love that pumpkin pie spice hits an array of warm flavors. It is comprised of ground cinnamon, nutmeg, allspice, ground ginger, and cloves. This combination brings that iconic pumpkin flavor to the bars! You can adjust the amount according to what you love (some people like less pumpkin spice, some folks like me love a lot).

Vanilla Extract: Bringing a warm, rich element to the pumpkin layer, a little vanilla extract goes a long way in adding nuance to the bars. If you don’t have any on hand, skip it and the bars will still be amazing.

Sea Salt: The most underrated ingredient of the century, salt enhances each individual ingredient in the pie so that all of the flavors shine through magically. Don’t skip it unless you need to for health reasons.

If you love fresh ginger in your pumpkin pies, feel free to add 2 to 3 tablespoons of grated (or finely minced) fresh ginger. If you know you love certain spices like nutmeg or cardamom, feel free to add them in as well.

I may be alone here, but I also love adding orange zest to pumpkin pies and sweet potato pies. If you love a zesty pie, add 1 to 2 tablespoons.

Now that we’re experts on the ingredients, let’s bake the best keto pumpkin bars, shall we?

How to Make Keto Pumpkin Pie Bars:

Make the Pie Crust:

Preheat the oven to 350 degrees Fahrenheit and line a 9-inch square pan or baking dish with parchment paper.

Mix the melted (and cooled) coconut oil and egg together in a mixing bowl or large bowl until combined (wet ingredients).

Add in the almond flour, sugar-free sweetener, and sea salt (dry ingredients) and mix until a crumbly dough forms.

Transfer the crust mixture to the prepared baking pan and press it into an even layer.

Poke the crust several times with a fork and bake on the center rack of the preheated oven for 15 minutes, or until the edges are slightly golden-brown. Once out of the oven, allow crust to cool for 5 to 10 minutes before adding the filling.

Make the Pumpkin Pie Filling:

Add all of the ingredients for the pumpkin pie filling to a blender or a food processor. Blend until completely combined.

If you don’t own a blender or food processor, you can combine the pumpkin mixture in a large bowl using an electric mixer.

Assemble the Pumpkin Pie Bars:

Pour the pumpkin pie filling over the crust and spread it into an even layer.

Bake on the center rack of the preheated oven for 45 to 60 minutes, or until the pumpkin filling has set up.

Remove the pan from the oven and allow the bars to cool at room temperature before moving it to the refrigerator. Chill in the refrigerator until completely cold, at least 2 hours.

Slice the low carb pumpkin bars into squares and serve with sugar-free whipped cream.

Store keto pumpkin pie bars in an airtight container in the refrigerator for up to 5 days or cover the baking dish tightly with plastic wrap. As an alternative, you can freeze the bars in a large zip lock for up to 3 months.

Pretty simple, right?

Any time you’re craving Thanksgiving vibes, whip these bad boys up! Also whip these easy keto pumpkin bars up for your family’s Thanksgiving celebration and let me know what everyone thinks!

Nutritional Information:

If you cut the bars into 9 squares, each square is 228 calories, 17 grams of fat, 10 grams of total carbohydrate, 5 grams of fiber, and 9 grams of protein. Therefore, one bar contains 5 grams of net carbs assuming you’re cutting 9 bars (which I personally believe is the adequate size…not smaller).

In this sense, if you’re on a keto diet, whether or not these bars fit your macros is entirely up to you. Some folks aim for 30 grams of carbs or under on keto, whereas active individuals can maintain ketosis with higher carb counts.

From my standpoint, the macronutrient breakdown of these bars isn’t too shabby! I love that they are lower calorie for a decent sized portion. I’d go so far as to call them healthy pumpkin bars.

Love pumpkin cheesecake even more than pumpkin pie? Whip up my Keto Pumpkin Cheesecake recipe or turn it into keto pumpkin cheesecake bars.

If you’re looking for more low-carb desserts, check these out!

More Keto Dessert Recipes:

• Dairy-Free Keto Pecan Pie 
• Keto Lemon Bars 
• Giant Chewy Keto Chocolate Chip Cookies 
• Keto Pecan Snowball Cookies 
• Death by Chocolate Keto Brownies 
• Low-Carb Blueberry Crumb Bars 

Enjoy these silky smooth keto pumpkin pie bars every time that craving for pumpkin spice strikes this pumpkin season!

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