Are you ready for pumpkin season? If you're following a ketogenic diet, you don't have to miss out on the flavors of fall. These keto pumpkin bars with coconut flour are a perfect way to enjoy the taste of pumpkin pie without the carbs. They are healthy enough to be eaten as a snack, but definitely taste indulgent like they were made for a party.
Why You'll Love These Bars
These bars offer a delightful combination of flavors and textures, making them a satisfying treat. Here's what makes them so special:
- Pumpkin Pie Taste: The spices create a wonderful, cozy, and downright addicting flavor profile reminiscent of pumpkin pie.
- Moist Texture: These bars are incredibly moist, almost like pumpkin pie filling, but firm enough to hold in your hand.
- Healthy Indulgence: These bars are nutritious and can be enjoyed as a snack, yet they have an indulgent taste perfect for any occasion.
- Keto-Friendly: Made with coconut flour and sugar-free sweeteners, these bars fit perfectly into a ketogenic lifestyle.
- Easy to Make: With simple ingredients and straightforward instructions, these bars are easy to whip up any time you crave a pumpkin treat.
Ingredients You'll Need
Here's a breakdown of the key ingredients and their roles in this recipe:
- Coconut Flour: This gluten-free flour is essential for creating the right texture.
- Pumpkin Puree: The star of the show, providing that classic pumpkin flavor.
- Sugar-Free Sweetener: Use your favorite granulated sugar-free sweetener to achieve the desired sweetness without the carbs. Monk fruit sweetener is a popular choice.
- Eggs: Help bind the ingredients and create a custard-like texture.
- Coconut Oil (or Butter): Adds richness, moisture, and deliciousness.
- Pumpkin Pie Spice: A blend of cinnamon, nutmeg, allspice, ginger, and cloves that brings that iconic pumpkin flavor.
- Vanilla Extract: Enhances the overall flavor with a warm and rich element.
- Sea Salt: Balances the sweetness and enhances all the other flavors.
- Optional Ingredients: Consider adding fresh ginger or orange zest for an extra layer of flavor.
Making the Keto Pumpkin Bars
Here's how to make these delicious keto pumpkin bars:
Preparing the Base
- Preheat the oven: Preheat your oven to 350°F (175°C).
- Grease the baking dish: Grease a 9x9 inch baking dish well with butter or coconut oil to prevent sticking.
- Combine wet ingredients: In a large mixing bowl, combine pumpkin puree, sugar-free sweetener, eggs, melted coconut oil, and vanilla extract. Mix until well combined.
- Add dry ingredients: In a separate bowl, combine coconut flour, pumpkin pie spice, baking soda, and salt.
- Combine wet and dry: Add the dry ingredients to the wet ingredients and stir until no clumps remain. The batter will be thick.
- Transfer to baking dish: Transfer the batter to the greased baking dish and use a spatula to smooth the top.
Baking the Bars
- Bake: Bake at 350°F (175°C) for 40-45 minutes, or until the edges are golden and the center is firm. A toothpick inserted into the center should come out clean.
- Cool: Allow the bars to cool completely in the baking dish before cutting into squares.
Optional Keto Cream Cheese Frosting
For an extra touch of indulgence, top these bars with a keto cream cheese frosting:
Read also: Easy Low-Carb Cheese Crackers
- Ingredients: Cream cheese, powdered sugar-free sweetener (such as Lakanto Monkfruit Powdered), unsalted butter, and vanilla extract.
- Instructions: Ensure that the butter and cream cheese are softened at room temperature. Add all ingredients to a mixing bowl and whisk until smooth. Spread the frosting over the cooled pumpkin bars.
Three-Ingredient Pumpkin Bars
For a super simple version, try these three-ingredient pumpkin bars:
- Ingredients: Pumpkin puree, powdered erythritol, and coconut flour.
- Instructions: Line an 8x4 inch loaf pan with parchment paper. In a large bowl, mix pumpkin and powdered erythritol until combined. Stir in coconut flour until the batter is very thick. Spread batter into the prepared pan, pressing down to compact. Refrigerate for about 1 hour before slicing.
Tips and Variations
- Sweetness: Adjust the amount of sweetener to your liking. Taste the batter and add more if needed.
- Spices: Feel free to adjust the spices to your preference. Add more cinnamon, nutmeg, or ginger for a spicier flavor.
- Chocolate Chips: Fold in sugar-free chocolate chips for a chocolatey twist.
- Nuts: Add chopped pecans or walnuts for added texture and flavor.
- Storage: Store the bars in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze the bars without frosting.
Nutritional Information
If you cut the bars into 9 squares, each square provides approximately:
- Calories: 228
- Fat: 17 grams
- Total Carbohydrate: 10 grams
- Fiber: 5 grams
- Protein: 9 grams
Read also: Keto Calorie Counting: A Detailed Guide
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