Grain Free Pumpkin Bar(4)

Grain Free Pumpkin Bars with no added sugar

Sharing is caring!

Grain Free Pumpkin Bars

Fall wouldn't feel complete without smooth and delicious low carb pumpkin bars loaded with a velvety cream cheese frosting.

These keto pumpkin bars have no added sugar and are just about as low in carbs as a low carb pumpkin bar can get.

Instead of sugar, I use a combination of sugar alternatives and just a hint of molasses. To get just the right level of moisture and creaminess, I've used sour cream in the filling.

Wondering if these could possibly be keto?

They are! In moderation. Keep reading to get the full nutrition facts.

low carb pumpkin bars photo titled low carb pumpkin bars with cream cheese frosting

Macros

82% Fat ~ 7% Net Carb ~ 7% Protein

Grain Free Pumpkin Bar slice on plate

Low Carb Pumpkin Bars with Cream Cheese Frosting (Grain Free)

These low carb pumpkin bars are the perfect thing when a pumpkin craving hits. They are low enough in carbs to be an acceptable keto pumpkin bar option. In moderation. The nutrition facts do not include the sugar alcohols from the Bocha Sweet.
5 from 3 votes
Print Pin
Course: Dessert
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 18 servings
Author: Tara Wright

Ingredients

Sugar-Free Cream Cheese Frosting

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.

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 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.

Nutrition

Calories: 211kcal | Carbohydrates: 5g | Protein: 3g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 90mg | Sodium: 174mg | Potassium: 124mg | Fiber: 1g | Sugar: 2g | Vitamin A: 83.6% | Vitamin C: 1.5% | Calcium: 5% | Iron: 4.8%


Low Carb Pumpkin Bar Tips


When you are shopping for canned pumpkin, double check the ingredients list so that you don't pick up the wrong version. They sell a pre-spiced (and pre-sugared) version. Leave that one on the shelf!

Ensure that your ingredients are at room temperature before mixing. This is especially important with the frosting.

If you are making these in a cool environment, I recommend softening the cream cheese and butter in the microwave until they are nice and squishy before mixing up the keto frosting.

If you end up with chunks in the frosting, warm up the mixture in the microwave and whip it again.


grain free pumpkin bars low carb pumpkin bars

Substitutions for Keto Pumpkin Bars


Do not try and substitute anything for the coconut flour. Coconut flour is a very unique flour to bake with and substitutions don't work without a number of other adjustments to the recipe.

So, what can you substitute?

Natural Sweeteners

You can use just about any sweetener you want with these. You can also increase the amount of sweetener in the bars or frosting for a sweeter dessert. I've kept this at a moderate sweetness level.

Molasses

You are right. Molasses isn't keto. However, I'm using a very small amount to get that brown sugar taste in the pumpkin bars. If you are uncomfortable with it, leave it out of your recipe.


Things Used in Grain Free Pumpkin Bars




To order Watkins please click here to use my link.

I've used Watkins pumpkin pie spice, pure vanilla extract and pure almond extract in this recipe!

Note that the links in this blog are affiliate links when possible. An “affiliate link” is a way for me to earn money to help support my business. Affiliate links cost you nothing extra. They work like this: You choose to click on an affiliate link on my website and make a purchase. Depending on my relationship with that company you just purchased from–I earn either a small percentage or a fixed amount for “referring” you to the company.

I only refer you to products and brands that I have used in the past or are currently using and that I like the quality of. In some cases, products are discontinued and I find a substitution. This is usually only for kitchen gadgets but sometimes companies stop making ingredients too!

Thank you for considering using my affiliate links and helping me out 🙂


Sharing Is Caring


Did you enjoy this recipe? If so, please rate it by clicking on the star in the recipe card.

Then Share It! 

Use the buttons on the left to Pin this recipe to Pinterest, Email it to a friend or share on social media.

Check out my YouTube channel "Tara's Keto Kitchen"! I share new videos and recipes every week. Subscribe so you're notified by YouTube when the recipes post.


How To Make Delicious Keto Pumpkin Bars


These keto pumpkin bars are so delicious. I can't wait for you to taste them! Let's get baking….

Here's what you'll need:

Bake at 350 degrees for 30 minutes or until toothpick inserted in center comes out clean.

  1. Grease a 9×9 baking pan
  2. Preheat oven to 350 degrees
  3. In a small bowl combine coconut flour, xanthan gum, cream of tarter and baking soda. Set aside.
  4. In a large mixing bowl combine pumpkin, eggs, olive oil, sour cream pumpkin pie spice, Grain Free Pumpkin Bar mix ingredientsvanilla, almond, stevia, sweetener and molasses and mix until combined.
  5. Add the dry ingredients to the wet ingredients and mix for about 1 minute or until all ingredients are well combined.
  6. Pour batter into greased 9×9 baking pan
  7. Bake in a 350 degree oven for 30 minutes or until a toothpick inserted in the center comes out clean.Grain Free Pumpkin Bar bkaed
  8. Allow to cool completely before serving
  9. Store covered or in an air-tight container in the refrigerator for up to 3 days.
Now Let's Make the Keto Frosting!

Sugar-Free Cream Cheese Frosting

These grain free pumpkin bars wouldn't be quite complete without keto cream cheese frosting. Make sure to warm your cream cheese and butter until warmed and creamy to avoid lumps in the finished product. You can tell I didn't have my cream cheese quite warm enough– but it still tasted perfect! Here's how to make the sugar free cream cheese frosting:

Grain Free Pumpkin Bar yummy

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.

For best results, make sure that all of the ingredients are at room temperature or a little warmer than room temperature.

IF you're like me and are making this frosting in the winter when temperatures are cooler and “room temp” isn't quite warm enough, you can fix this.

If you take a look at the video, you can see that little chunks remain in the frosting. This is a result of me not having the ingredients warm enough. The house was about 64 degrees when I made this video. (I was being stubborn about turning the heat on for the first time!)

To gently warm the ingredients, simply set your mixing bowl into a bowl of hot water and stir the frosting. This would be easiest if you could mix and stir at the same time. But, I don't have the special water bowl that fits my stand mixer. So, I've improvised. It takes a little time, but the results are well worth it.

To avoid this, simply warm your ingredients in the microwave prior to mixing things up. Next time, I'll do that. Make sure you warm the butter, cream cheese and the cream 🙂

Happy whipping!




    Other Recipes You May Enjoy

    Image Image Image
    About the Author

    Tara Wright, CHC, MBA

    Twitter

    Tara is a Certified Holistic Health Coach who specializes in whole body health & wellness through holistic principles. Her passion is creating low-carb, grain-free, keto-friendly recipes and helping others learn the whole-body benefits of a ketogenic lifestyle.

    When she isn't creating recipes in the kitchen, you can find her hanging with her kids, immersed in a good book, traveling with her husband, attending various educational conferences or just relaxing with her four cats!