Keto Pumpkin Bars with Cream Cheese Icing - Low Carb Fall Treat

Keto Pumpkin Bars with Cream Cheese Icing: A Delicious Fall Treat

Hey there, fellow food lovers! Fall is upon us, and I couldn’t think of a better way to enjoy this cozy season than with some warm, spiced pumpkin bars topped with a luscious cream cheese icing. These Keto Pumpkin Bars with Cream Cheese Icing are the perfect low-carb dessert for your autumn cravings. Whether you're hosting a dinner party, looking for a treat to bring to a gathering, or just want a sweet snack that fits your keto lifestyle, these bars are the answer.

Trust me, they taste just like the classic pumpkin bars you know and love but with all the deliciousness and none of the carbs. This recipe is super simple, uses clean ingredients, and most importantly, it will have your taste buds doing a happy dance. Let’s dive in!

Keto Pumpkin Bars with Cream Cheese Icing Recipe

Preparation Time: 15 minutes

Cooking Time: 25-30 minutes

Total Time: 40-45 minutes

Yield: 12 servings

Ingredients:

For the Pumpkin Bars:

• 1 cup canned pumpkin puree (make sure it's pure pumpkin, not pumpkin pie filling)
• 3 large eggs
• 1/4 cup melted butter (or coconut oil for a dairy-free option)
• 1/2 cup almond flour
• 1/4 cup coconut flour
• 1/4 cup erythritol or monk fruit sweetener (adjust to your sweetness preference)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp ground ginger
• 1/4 tsp salt
• 1 tsp vanilla extract

For the Cream Cheese Icing:

• 8 oz cream cheese, softened
• 1/4 cup powdered erythritol or monk fruit sweetener
• 2 tbsp heavy cream (or coconut cream for a dairy-free option)
• 1 tsp vanilla extract

Instructions:

Step 1: Prepare the Baking Pan

Preheat your oven to 350°F (175°C). Line an 8x8 inch square baking pan with parchment paper or grease it with some butter or coconut oil to make sure the bars don’t stick. Set it aside.

Step 2: Mix the Wet Ingredients

In a large mixing bowl, whisk together the canned pumpkin puree, eggs, melted butter (or coconut oil), and vanilla extract. The pumpkin adds moisture, while the eggs help with structure and richness. The butter gives these bars a soft, melt-in-your-mouth texture.

Step 3: Combine the Dry Ingredients

In another bowl, whisk together the almond flour, coconut flour, erythritol (or sweetener of choice), baking powder, baking soda, cinnamon, nutmeg, ginger, and salt. These spices will give your bars that delightful fall aroma. The almond flour and coconut flour are low-carb alternatives to traditional flour, keeping your recipe keto-friendly.

Step 4: Mix Everything Together

Gradually add the dry ingredients to the wet ingredients and mix well until fully incorporated. The batter should be thick but spreadable.

Step 5: Bake the Bars

Pour the batter into your prepared baking pan and smooth it out evenly. Pop it into the preheated oven and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean. The bars should be firm, but soft in the middle. Let them cool completely in the pan before frosting.

Step 6: Make the Cream Cheese Icing

While the pumpkin bars are cooling, it's time to whip up the cream cheese icing. In a mixing bowl, beat the softened cream cheese, powdered erythritol, heavy cream (or coconut cream), and vanilla extract until smooth and creamy. Taste it and adjust sweetness as needed. The icing should be thick, smooth, and slightly tangy—just the perfect complement to the spiced pumpkin bars.

Step 7: Frost the Bars

Once the pumpkin bars have cooled completely, spread the cream cheese icing evenly on top. Cut into 12 squares and enjoy!

Nutritional Information (Per Serving)

• Calories: 180
• Fat: 16g
• Protein: 4g
• Carbohydrates: 6g
• Fiber: 2g
• Net Carbs: 4g
• Sugar: 1g

Macro Breakdown:

• Fat: These pumpkin bars are high in healthy fats, thanks to the butter and cream cheese, which will keep you full and satisfied.
• Protein: A moderate amount of protein from the eggs and almond flour helps in muscle repair and growth.
• Carbs: At just 4g of net carbs per serving, these bars fit perfectly into your ketogenic or low-carb diet, giving you all the flavor without the sugar spikes.

Keto Notes:

These Keto Pumpkin Bars with Cream Cheese Icing are an excellent option for those following a keto diet. By using almond flour and coconut flour instead of regular wheat flour, and replacing sugar with low-carb sweeteners like erythritol or monk fruit, this recipe keeps your carbs low while still satisfying your sweet tooth.

Additional Tips:

1. Check for Doneness: Since oven temperatures vary, be sure to check the pumpkin bars with a toothpick towards the end of the baking time. Your bars are ready if it comes out clean!
2. Storage: You can store these bars in an airtight container in the fridge for up to 5 days. The icing might firm up slightly when chilled, but it’ll still taste amazing.
3. Freezing: If you want to make these ahead of time, they freeze wonderfully. Just wrap each bar tightly in plastic wrap, then store them in a freezer-safe bag or container. Thaw in the fridge before serving.

Nutritional Benefits:

1. High in Healthy Fats: The fats in butter and cream cheese help with satiety and keep you full longer. This is ideal for those following a keto or low-carb lifestyle.
2. Rich in Fiber: Thanks to the almond flour and coconut flour, these bars offer fiber that supports digestion and helps maintain steady blood sugar levels.
3. Packed with Antioxidants: Pumpkin is a great source of vitamin A, which supports eye health and a strong immune system, making these bars not only delicious but nutritious as well.

Tips & Variations:

• Make it Dairy-Free: Swap the cream cheese with a dairy-free cream cheese alternative and use coconut oil instead of butter.
• Add Nuts: For extra crunch, add chopped pecans or walnuts to the batter before baking. They’ll complement the pumpkin and spices beautifully.
• Spice It Up: Feel free to play around with spices! Add a pinch of clove or allspice to give your bars an extra layer of warmth.
• Sugar-Free Chocolate Chips: If you're a fan of chocolate, add some sugar-free chocolate chips to the batter for a rich twist.

Common FAQs:

Is it possible to substitute pure pumpkin for pumpkin pie filling?

It’s best to use pure pumpkin puree since pumpkin pie filling contains added sugars and spices, which will throw off the carb count and flavor.

Can I make these bars without coconut flour?

Yes! If you don’t have coconut flour, you can substitute it with more almond flour, but keep in mind that coconut flour is highly absorbent, so you may need to adjust the liquids a bit.

How long do these bars last?

Stored in an airtight container in the fridge, these bars should stay fresh for up to 5 days. They keep nicely in the freezer for up to a month.

Friendly Ending:

So there you have it, my friends! These Keto Pumpkin Bars with Cream Cheese Icing are the perfect low-carb fall treat that you can enjoy without guilt. Whether you’re following a keto lifestyle or just looking for a healthier version of a classic dessert, these bars will hit the spot. Plus, they’re easy to make, packed with flavor, and full of the fall spices we all love.

I hope you give these a try and fall in love with them as much as I have. Happy baking, and may your autumn be filled with delicious keto-friendly treats! 🍂