Keto Ginger

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Easy Keto Pumpkin Bars

If you read our blog or follow us on social media, you’ve probably figured out that Fall is our favorite time of year. Fall is when Rebecca and I met and it’s when we were married.
Fall is also when we consume the most of one of our favorite foods; Pumpkin!

Arguably, it’s the spices that tend to go with the Pumpkin, but there’s just something about that magical, giant, orange fruit that embodies everything we love about this season.

And yes… a pumpkin is technical a squash and squashes are fruits.

Because of that, it does have some carbs. 10-11  grams of Net carbs per cup of pumpkin puree, in fact. There’s some wiggle room on the exact number of carbs because, depending on the growing season and lots of other factors, some pumpkins will have more or less sugar content.

The long and short of it is, however, on Keto, pumpkin is one of those foods that you need to limit in order to stay within your macros. But if you’re going to eat it, it might as well be as Keto-friendly as possible, right?!

One of our engagement announcement photos. Because that’s how much we love pumpkin. We may or may not have roasted and eaten those pumpkins after the photos.
That’s been tough for Rebecca and me this year on Keto because we’ve been in the kitchen doing all these Pumpkin recipe experiments.

The taste testing has been… epic!

We have to have new things to share on the blog, right? This is the sacrifice that we’re willing to make for our readers. See how dedicated we are to you?!

One of the recipes we put together are these Easy Keto Pumpkin Bars. I’ve been trying to make something like fudge for a while now, and nothing seems to work just right. I’ve tried other peoples’ recipes and it always sort of falls flat.
One day, while cobbling together another attempt at pumpkin fudge, I made these bars. While I don’t feel like they are really fudge, I think they’re in the same family…. Or at least the same area code. So we decided to call them Pumpkin Bars.

These are really easy to make and have that spicy, pumpkiny taste of Fall that we love so much.

How to Make our Easy Keto Pumpkin Bars

You can read the recipe below, so I’ll just hit a few high points here.
The butter and cream cheese. Let these sit out and get to room temperature before you put them into your mixer. If you skip this step, your bars won’t have a smooth texture. There will be little chunks in it. See the picture here.
The Maple Extract: I prefer the pure stuff, which is made from actual maple syrup. It doesn’t have any carbs, especially in such small quantities, but if you’re concerned about it having sugar, you can leave this out. I like the touch of maple it lends to the bars, though. It works so well with Pumpkin and rounds out the ‘Fall-ness’ of it.
The Nuts: The recipe calls for a blend of nuts. Pecans are great in this recipe, but whatever mixture of nuts and seeds you have on hand is perfect as long as they’re Keto (so no peanuts or cashews) and you don’t have any sort of allergy to them.
The spices: You can use pumpkin pie spice if you like, but I make my own. I’ve included that recipe below as well.

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Tools: You can use a hand mixer to cream the butter and everything together, but I prefer my Kitchen Aid stand mixer. Put everything in the bowl, turn it on and let it work while you prep the rest of your recipe. It’s one of those multi-function kitchen tools that has absolutely spoiled me. I don’t know how I made anything before I got the thing. Click the image (affiliate link) and get one for yourself. Write to me later and let me know how awesome it is.

Kitchen Aid makes smaller stand mixers, but trust me on this… Go ahead and get the 6 Qt bowl. I got the smaller one to save a little money, and there’s been a billion times I’ve wished I had just gotten the bigger one. Don’t get me wrong. I LOVE the one I have. But my next one will be the 6Qt…. if I can ever get the one I have to wear out. It just keeps going!

Click the image to get yours from Amazon. (affiliate link)

Swerve: This recipe calls for confectioner’s swerve. It’s the best sweetener we’ve found for recipes like this. If you don’t have the confectioner’s kind, you can put granulated Swerve into a spice grinder (or a coffee grinder) and give it a whirl until it’s powdered. That works wells in place of confectioner’s Swerve. You can also use Stevia drops, but I’m not sure if your mixture will end up with too much moisture. I feel like the confectioner’s swerve helps with the final texture.

Click the image to order Swerve from Amazon (affiliate link)

Thanks for Reading

If you love pumpkin as much as we do, I hope you’ll give this one a try and let us know what you think. Rebecca and I really enjoyed these bars. I, for one, am already looking forward to making more, even though there are so many other pumpkin recipes that need to be made this season!

Recipe Tabs

Select a Recipe Tab below for the recipe you want to see.

Easy Keto Pumpkin Squares

Per Square: Calories: 105 – Fat: 10.3 – Net Carbs: 1.4 – Protein: 1.3

For the Squares

  • 4 oz Cream Cheese
  • 8 tbsp Unsalted Butter (1 stick)
  • 1/2 Cup Pumpkin Puree
  • 2 tbsp Pumpkin Pie Spice
  • 3 tbsp Confectioner’s Swerve
  • 1 tsp Pure Maple Extract

For the Nuts/Seeds Topping

  • 1/2 cup Nuts (or mix of nuts and seeds) (coarse chopped/crushed)
  • 1 tsp Pumpkin Pie Spice
  • 1 tsp Granulated Swerve (Or a packet of Truvia)
  • 1 pinch Coarse Sea Salt
  • 1 tbsp Unsalted Butter

To Make the Bars

  1. Set Cream Cheese and Butter out on the counter for a couple hours so they reach room temperature. If you skip this step, they won’t mix into a smooth texture.
  2. Add cream cheese, 1 stick of butter and confectioner’s Swerve to your stand mixer (or use a hand mixer) and cream together on medium speed for 5 minutes.
  3. Sprinkle in the pumpkin pie spice slowly. Make sure not to drop too much in one area. This will prevent clumping. Continue mixing until the spice is well mixed in.
  4. Mix in the maple extract.
  5. When everything is combined, give it a sample taste to make sure it’s as sweet as you want it. You can add a bit more confectioners Swerve here, but I caution against adding too much. It can leave your squares almost bitter if you get them too sweet.
  6. When everything is blended evenly and smooth, pour the mixture into a plastic or foil-lined dish, approximately 5″x7″ inches. Smooth it out evenly.

To Make the Topping

  1. Put the nuts/seeds into a ziplock bag and give them a few light hits with a kitchen mallet, rolling pin or iron skillet; just whatever you have that will crush them up a bit. Give them a coarse crushing.
  2. Pour the nuts/seeds mixture into a small microwave safe container and add the butter. Heat for 10 seconds, then stir, then heat for a few more seconds and stir. Repeat that until the butter is melted and coating the nuts. You’re not trying to get them hot here. Just melt the butter and coat everything.
  3. Add the spices, salt and sweetener and mix until everything is combined.
  4. Spoon the nut mixture on top of the pumpkin mixture, creating an even coating on top. Lightly press the nuts into the top and level everything out with the back of a spoon.
  5. Put your bars in the fridge for a few hours. 8 hours or over night is best, if you can keep your hands off of them that long.
  6. When you take them out, turn them out onto a cutting board and remove the plastic/foil liner. Cut them into squares. We got 15 squares out of them, but cut them as big or as small as you like.

If you get more or less bars than we got, just know that you’ll have to recalculate the macros. Here are the macros for the entire recipe, to make things a little easier for you.

Calories: 1575
Fat: 154.5
Carbs: 21
Protein: 19.5

If you get 10 bars, for example, just divide all these numbers by 10 and you’ll have your macros per bar. Easy peasy, right?

Pumpkin Pie Spice

This is a pretty standard mix for pumpkin pie spice. Everyone has their own. This is just my preferred blend of these spices.

  • 4 tbsp Ground Cinnamon
  • 2 tbsp Ground Ginger
  • 1 tbsp Ground Allspice
  • 1 tbsp Ground Clove
  • 1/2 tbsp Ground Nutmeg
  1. Mix all spices in a bowl until well combined.
  2. Store in an airtight container.

Welcome to Keto Ginger; a blog about our journey along the Keto Road. We hope our research, experience, and recipes will help others who have started down the same path, or who are simply Keto curious.

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The products on this page may be affiliate links; many of them found on Amazon. If you purchase any of these products through our links, we will receive a small commission from the sale. See our Affiliate Disclaimer for more information.