As pumpkin spice season arrives, this Keto pumpkin bar recipe becomes an essential addition to every kitchen. These low-carb pumpkin pie bars capture the essence of fall, delivering a delightful blend of flavors and textures that will satisfy your sweet cravings without compromising your ketogenic lifestyle. They're easy to make and perfect for sharing at gatherings or enjoying as a personal treat.
Why You'll Love These Keto Pumpkin Pie Bars
These bars are more than just a dessert; they're an experience. They offer:
- Keto-Friendly Delight: 100% keto-friendly, ensuring you stay within your dietary guidelines.
- Authentic Pumpkin Flavor: Not lacking in the rich, warm flavors of pumpkin spice.
- Perfect Texture: A moist and tender texture that rivals traditional pumpkin pie.
- Simple to Make: With straightforward steps, this recipe is accessible to both novice and experienced bakers.
- Versatile: Adaptable to your preferences, whether you like a thick layer of cream cheese frosting or just a dollop.
Ingredients You'll Need
For the Pumpkin Bars:
- Almond Flour: The foundation of our low-carb crust, providing a slightly nutty flavor and a chewy texture.
- Coconut Flour: Enhances the texture of the crust when combined with almond flour.
- Sugar-Free Sweetener: Lakanto Monkfruit is recommended, but Swerve or Besti Monkfruit with Allulose Blend can also be used.
- Pumpkin Puree: Be sure to use 100% pure pumpkin, not pumpkin pie filling, to avoid added sugars and spices.
- Eggs: Provide structure and richness to the bars.
- Coconut Oil (or Melted Butter): Adds moisture and flavor to the crust.
- Pumpkin Pie Spice: The quintessential blend of cinnamon, nutmeg, allspice, ginger, and cloves that defines pumpkin desserts.
- Vanilla Extract: Enhances the overall flavor profile.
- Baking Powder and Baking Soda: Help the bars rise and achieve a light and airy texture.
- Salt: Balances the sweetness and enhances the other flavors.
For the Cream Cheese Frosting:
- Cream Cheese: Use the block variety, not the spreadable kind.
- Powdered Sugar-Free Sweetener: Lakanto Monkfruit Powdered is ideal for a smooth frosting.
- Butter: Adds richness and creaminess to the frosting.
- Vanilla Extract: Enhances the frosting's flavor.
- Almond Milk or Cream (Optional): To thin the frosting to your desired consistency.
Step-by-Step Instructions
Making the Pumpkin Bars:
- Preheat the oven: Set the oven to 350 degrees Fahrenheit (175 degrees Celsius). Grease an 8x8 inch baking pan or line a 9x9 inch baking dish with parchment paper.
- Combine wet ingredients: In a mixing bowl, whisk together the eggs, sugar-free sweetener, melted coconut oil (or butter), pumpkin puree, and pumpkin pie spice until well combined.
- Combine dry ingredients: In a separate bowl, whisk together the almond flour, coconut flour, salt, baking powder, and baking soda.
- Combine wet and dry ingredients: Add the dry ingredients to the wet ingredients and mix until the batter is smooth.
- Bake: Pour the batter into the prepared baking pan and spread evenly. Bake for 25-30 minutes, or until a knife inserted into the center comes out clean.
- Cool: Let the bars cool completely in the pan before frosting.
Making the Cream Cheese Frosting:
- Beat cream cheese and butter: In a mixing bowl, beat the cream cheese and butter with an electric mixer until smooth and creamy.
- Add sweetener and vanilla: Add the powdered sugar-free sweetener and vanilla extract. Beat until well combined.
- Adjust consistency (optional): If needed, add almond milk or cream, one tablespoon at a time, to thin the frosting to your desired consistency.
Assembling the Bars:
- Frost: Once the bars are completely cooled, frost them with the cream cheese frosting. You can either spread a thin layer over the entire surface or add a dollop to each bar.
- Chill: For best results, chill the bars in the refrigerator for at least 30 minutes before serving.
Tips and Variations
- Sweetness Adjustment: Adjust the amount of sweetener to your liking. Start with 1/4 cup and taste the batter before adding more.
- Spice It Up: Add a little cinnamon to the frosting for an extra touch of warmth.
- Thick or Thin Bars: For thicker bars, double the recipe and use a 9x13 inch pan.
- Nut-Free Option: While almond flour is the primary choice, you can experiment with sunflower seed flour as a substitute, though it may alter the texture slightly.
- Dairy-Free Option: To make this recipe dairy-free, use full-fat coconut milk instead of cream cheese for the frosting. The coconut flavor complements the pumpkin beautifully!
- Ginger or Orange Zest: Add 2-3 tablespoons of grated ginger or orange zest for a unique flavor.
Choosing the Right Ingredients
- Almond Flour: Opt for finely ground almond flour for the best texture.
- Pumpkin Puree: Ensure it's 100% pure pumpkin, not pumpkin pie filling.
- Sweeteners: Experiment with different keto-friendly sweeteners to find your favorite. Lakanto Monkfruit, Swerve, and Besti Monkfruit with Allulose Blend are all excellent choices.
- Spices: Freshly ground spices will provide the most intense flavor.
Serving and Storing
- Serving: Serve the bars chilled for the best flavor and texture.
- Storing: Store leftover bars in an airtight container in the refrigerator for up to 4-5 days.
- Freezing: These bars freeze well. Wrap them individually in parchment paper and store them in a freezer-safe bag for up to 2 months.
Nutritional Information (per serving, approximately 12 servings)
- Calories: 228
- Fat: 17g
- Total Carbohydrates: 10g
- Fiber: 5g
- Net Carbohydrates: 5g
- Protein: 9g
Note: Nutritional information may vary based on specific ingredients used.
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