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Keto Pumpkin Bars, cut into squares

Easy Keto Pumpkin Bars

These Pumpkin Squares are super easy, really yummy, and perfect a great Fall treat. Honestly, they're good any time of year though!

Course Dessert, Snack
Cuisine American
Keyword keto, pumpkin
Prep Time 20 minutes
Servings 15 Squares
Calories 105 kcal


For the Squares

For the Nuts/Seeds Topping


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 confectioners monkfruit 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 monkfruit 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 in the microwave, 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 monkfruit sweetener, then 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.

Recipe Notes

We cut these into 15 squares, but you can cut them into any size 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?

Nutrition Facts
Easy Keto Pumpkin Bars
Amount Per Serving (1 square)
Calories 105 Calories from Fat 93
% Daily Value*
Fat 10.3g16%
Carbohydrates 1.4g0%
Protein 1.3g3%
* Percent Daily Values are based on a 2000 calorie diet.