These Keto Pumpkin Pie Cheesecake Bars give you all the flavor of fall without added sugar and carbs. They include three layers: a grain-free almond flour pecan crust, low carb cheesecake, and sugar-free pumpkin pie filling. Inspired by the best season of the year, pumpkin season, this healthy pumpkin bar recipe will prove that you can have your pumpkin treats and eat them minus the guilt. In this post, I show you how to make keto pumpkin bars, describe whether pumpkin is keto-friendly, and give tips for storing and making these ahead of time.
Why make Keto Pumpkin Pie Cheesecake Bars?
The best season of the year is here! Pumpkin season is upon us. For me at least, that means making and eating some pumpkin treats! Since all of the pumpkin flavored things usually come with lots of sugar, I’m sharing this recipe so you don’t feel like you have to miss out because you are staying keto or low carb.
These keto pumpkin bars give you all the seasonal fall flavors while keeping your carbs in check.
Pumpkin is sort of sweet. Is pumpkin keto friendly?
According to the Diet Doctor, yes pumpkin is pretty low carb friendly.
In fact, 1 cup of pumpkin has about 9 grams of net carbs. That means with a few key substitutions, you can have your pumpkin pie treats and eat them too.
In this recipe, I’m using 1/2 cup of pumpkin for 12 servings. So, the pumpkin puree adds less than 1g net carbs per serving.
Because pumpkin is keto friendly, you can do so many things with it and maintain your low carb life.
I love making all sorts of low carb pumpkin treats. Some of my favorites include:
Low Carb Healthy Pumpkin Bars versus Traditional Pumpkin Pie Bars
Healthy is one of those words that means different things to different people. So, I’m going to take some time to share what I mean when I call these Healthy Pumpkin Bars.
The biggest changes to the these keto pumpkin pie bars versus regular pumpkin bars are the crust and the way these bars are sweetened.
Low Carb Crust:
To cut carbs in the crust, these keto pumpkin bars use a nut based crust. The crust is a mix of almond flour and crushed pecans.
Both of these are very low carb and high in protein and healthy fats.
You could also substitute a low carb cake mix for the crust. You’d simply mix the cake mix according to directions on the package prior to topping it with the cheesecake and pumpkin layers.
If you go that route, I love this low carb coconut flour pound cake mix.
The other big change is the sweetener. Most pumpkin pie recipes rely heavily on brown and white sugar to sweeten the pie.
Making Keto Pumpkin Bars: Can you make them ahead of time?
Making these keto pumpkin bars is best done ahead of time so they have enough time to chill and set properly. That means it’s the perfect keto dessert to make the night before a holiday. Less stress and work the day of!
How to Make Keto Pumpkin Bars:
To make these keto pumpkin bars preheat your oven to 350.
While the oven is preheating, pulse all the ingredients for the crust in a food processor or blender. When the crust ingredients are blended, you can press the crust down into a square pan with a spatula. Pop the crust into the oven and let it cook for 5 minutes. Then take it out of the oven.
While the crust is doing its thing in the oven, add all of the ingredients of the cheesecake layer to the bowl of a stand mixer and mix until combined.
Pour the cheesecake layer to the crust and return the crust and the cheesecake to the oven. Let it cook for 8 minutes to allow it to set.
You can skip cooking the cheesecake layer if you want and just directly top the uncooked cheesecake layer with your pumpkin layer.
However, I cooked the cheesecake layer first to help me get the pretty layered look that these bars have.
As the cheesecake layer cooks, mix all of the ingredients together for the pumpkin pie layer.
Once you take the cheesecaked crust out of the oven, pour the pumpkin pie layer over the cheesecake layer and spread it out evenly. Then you let the whole thing cook for 35 to 40 minutes.
After that, refrigerate the bars for at least 4 hours prior to cutting and serving.
To make them even more extra special than they already are, you can top them with any of the Honest Syrups that you like. So many of the flavors would be amazing on these bars.
Do I have to store these pumpkin cheesecake bars in the fridge?
Yes, these pumpkin bars should be kept in the fridge until they are gone or for up to 4 days.
I highly doubt they will last that long though. With their buttery crust and layers of creamy cheesecake and pumpkin pie filling, these bars get eaten super fast!
Can you freeze these keto pumpkin pie bars?
Yes, these bars freeze well. In fact, if you wanted to make them ahead of time and freeze them up to a month ahead of time you can. Just let the bars cool completely in the fridge and then freeze the whole tray.
You could even cut a few squares and freeze them for later in the event you don’t think you will eat them all within 4 days of making them.
Almond Pecan Crust
Keto Cheesecake Layer
- 8 oz cream cheese
- 1/4 cup sour cream
- 2 large eggs
- 1 tsp vanilla
- 1/4 cup Granular Monk Fruit Erythritol
Pumpkin Pie Layer
- Preheat the oven to 350
- Mix all of the ingredients for the crust in a blender or bowl.
- Use a rubber spatula to press the crust down into the square pan
- Cook crust for 5 minutes and remove it from the oven
- Mix cheesecake layer by adding all of the ingredients to a stand mixer
- Add the cheesecake layer to the pre-cooked crust & cook this layer for 8 minutes
- Mix all of the ingredients for the pumpkin pie layer
- Add it to the top of the cheesecake layer
- Cook for an additional 35-40 minutes. You want the center of the cheesecake to be jiggly.
- Allow the dessert to cool. Refrigerate it for at least 4 hours.