Keto Pumpkin Pie Bars – Cozy Flavor, Low-Carb Comfort

Pumpkin season calls for something warm, spiced, and a little nostalgic. These Keto Pumpkin Pie Bars deliver all the creamy, classic flavor without the sugar crash. They’re easy to make, slice beautifully, and work for weeknights or holiday gatherings.

The texture sits between a cheesecake and a custard, with a buttery almond crust that’s just sweet enough. If you’re keeping carbs low but still want dessert, this is your new go-to.

What Makes This Special

These bars are packed with pumpkin spice flavor, but they won’t knock you out of ketosis. The crust uses almond flour and butter for a tender, shortbread-like base.

The filling is smooth, gently sweet, and made with real pumpkin puree and warm spices.

You’ll use a granulated, erythritol or allulose-based sweetener for the crust and filling. This keeps the texture right without adding sugar. The result is a dessert that tastes like the holidays but fits easily into a low-carb lifestyle.

Ingredients

• For the crust:
• 2 cups almond flour
• 3 tablespoons coconut flour (for structure)
• 1/2 cup unsalted butter, melted
• 1/3 cup granulated keto sweetener (erythritol, allulose, or blend)
• 1 teaspoon vanilla extract
• 1/4 teaspoon fine sea salt
• For the filling:
• 1 1/2 cups pumpkin puree (not pumpkin pie filling)
• 8 ounces cream cheese, softened
• 2 large eggs, room temperature
• 1/2 cup heavy cream (or full-fat coconut milk)
• 1/2 cup granulated keto sweetener
• 2 teaspoons pumpkin pie spice
• 1 teaspoon ground cinnamon (for extra warmth)
• 1 teaspoon vanilla extract
• 1/4 teaspoon fine sea salt
• Optional toppings:
• Whipped cream (unsweetened or lightly sweetened with keto sweetener)
• Ground cinnamon or nutmeg for dusting
• Chopped toasted pecans

Instructions

1. Preheat your oven to 350°F (175°C).

   Line a 9×9-inch baking pan with parchment, leaving overhang on two sides for easy lifting.

2. Make the crust: In a mixing bowl, combine almond flour, coconut flour, sweetener, salt, melted butter, and vanilla. Stir until it looks like damp sand and holds together when pressed.
3. Press the crust mixture evenly into the prepared pan. Use the bottom of a measuring cup to compact it.

   Bake for 10–12 minutes, until lightly set and just starting to color at the edges. Remove and let it cool for 5–10 minutes.

4. Make the filling: In a large bowl, beat the softened cream cheese until smooth and lump-free. Add pumpkin puree, sweetener, pumpkin pie spice, cinnamon, vanilla, and salt.

   Mix until uniform.

5. Add the eggs and heavy cream. Beat on low speed until just combined and silky. Avoid overmixing to prevent excess air bubbles.
6. Pour the filling over the par-baked crust.

   Smooth the top with a spatula.

7. Bake for 30–38 minutes, until the edges are set and the center has a slight jiggle. If the top browns too quickly, tent loosely with foil.
8. Cool in the pan on a rack for 1 hour, then refrigerate for at least 3 hours (overnight is best) to set fully.
9. Lift out using the parchment. Slice into 16 bars with a sharp knife, wiping the blade between cuts for clean edges.
10. Serve chilled or at cool room temperature.

    Add whipped cream and a dusting of cinnamon if you like.

Storage Instructions

• Refrigerator: Store bars in an airtight container for up to 5 days. Keep a sheet of parchment between layers to avoid sticking.
• Freezer: Freeze individual bars tightly wrapped for up to 2 months. Thaw overnight in the fridge.
• Serving from cold: For the creamiest texture, let bars sit at room temperature for 10–15 minutes before serving.

Health Benefits

These bars are low in net carbs thanks to almond flour and keto-friendly sweeteners.

That makes them a smart dessert for low-carb, keto, or sugar-conscious diets. They deliver satisfying fat from butter, cream, and cream cheese, which helps keep you full.

Pumpkin brings more than flavor. It offers beta-carotene, fiber, and antioxidants.

You’ll get cozy spices like cinnamon and nutmeg, which pair well with balanced blood sugar eating patterns. It’s dessert with fewer compromises.

Pitfalls to Watch Out For

• Using pumpkin pie filling: It’s pre-sweetened and not keto. Always choose pure pumpkin puree.
• Crust too crumbly: If the crust won’t hold together, you may need a touch more melted butter or to pack it more firmly into the pan.
• Overbaking: If the filling is fully firm in the oven, it may taste dry later.

  Pull it when the center has a slight wobble.

• Grainy filling: Cold cream cheese can leave lumps. Soften it at room temp and beat it smooth before adding other ingredients.
• Sweetener choice: Some sweeteners crystallize when chilled. If you notice a gritty texture with erythritol, try allulose or a blend.

Alternatives

• Dairy-free: Use vegan cream cheese and full-fat canned coconut milk.

  Swap butter for coconut oil in the crust. Flavor stays warm and rich.

• Nut-free: Replace almond flour with finely ground sunflower seed flour. Keep the coconut flour for structure.
• Spice twist: Add 1/4 teaspoon ground ginger or cardamom for a deeper spice profile.

  A little orange zest (about 1 teaspoon) adds brightness.

• Chocolate swirl: Melt 1/3 cup sugar-free chocolate chips with 1 tablespoon coconut oil. Drizzle over the filling and swirl before baking.
• Pecan streusel: Mix 1/2 cup chopped pecans, 2 tablespoons almond flour, 2 tablespoons sweetener, and 1 tablespoon melted butter. Sprinkle over the filling before baking.

FAQ

How many net carbs are in each bar?

It varies by brand of sweetener and cream cheese, but most versions land around 3–5 net carbs per bar when cut into 16 pieces.

For accuracy, plug your exact ingredients into a nutrition calculator.

Can I use coconut flour instead of almond flour for the crust?

Not as a 1:1 swap. Coconut flour is far more absorbent. If you must use it, follow a coconut flour crust recipe specifically designed for it or use a seed-based alternative.

What’s the best sweetener to avoid cooling or gritty texture?

Allulose gives the smoothest finish and no cooling effect.

Blends with monk fruit and erythritol work too, but erythritol can crystallize when chilled.

Do I have to chill the bars before serving?

Yes. Chilling sets the custard-like filling and makes clean cuts possible. Plan for at least 3 hours in the fridge, but overnight is ideal.

Can I make this ahead for a party?

Absolutely.

Bake the day before, chill overnight, slice, and garnish shortly before serving. They travel well in a lidded container.

Why did my filling crack?

Overbaking or sudden temperature changes can cause cracks. Pull the bars when they still have a slight wobble and cool gradually.

A dollop of whipped cream hides minor cracks nicely.

Can I use fresh pumpkin?

Yes, but make sure it’s well strained. Homemade puree can be wetter than canned. If it’s loose, drain it through cheesecloth or simmer to reduce moisture.

In Conclusion

Keto Pumpkin Pie Bars bring the taste of fall to your table without the sugar.

The almond flour crust and spiced pumpkin filling make a cozy, crowd-pleasing treat that fits your macros. They’re simple to bake, easy to slice, and even better the next day. Whether it’s a holiday dessert or a weekday sweet, these bars check all the boxes: creamy, warm, and satisfyingly low-carb.