Keto as a Way of Life
Easy Keto Pumpkin Bars
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?!
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?!
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
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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!
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
- 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.
- 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.
- 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.
- Mix in the maple extract.
- 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.
- 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
- 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.
- 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.
- Add the spices, salt and sweetener and mix until everything is combined.
- 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.
- 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.
- 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.
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
- Mix all spices in a bowl until well combined.
- 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 downside is that the strips themselves are a little pricy, especially if you’re checking your ketones every day. They’re worth it, though, if you want to keep an eye on how certain foods effect your blood and make sure you’re not being knocked out of ketosis by something you’re eating.