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Inspired by the best season of the year, these Keto Pumpkin Pie Cheesecake Bars give you all the flavor of fall minus the guilt. They include three layers: a grain-free almond flour pecan crust, low-carb cheesecake, and sugar-free pumpkin pie filling.
In this post, I show you how to make keto pumpkin bars in a video tutorial, describe whether pumpkin is keto-friendly, and give tips for storing and making these ahead of time.
Why make these Pumpkin Pie Cheesecake Bars?
Pumpkin season is upon us. For me, at least, that means making and eating some pumpkin treats!
Since most of these treats usually include a ton of sugar, I’m sharing this recipe (and my collection of keto pumpkin recipes) so you don’t feel like you’re missing out.
Across the site, you can stay true to pumpkin spice everything with my:
Pumpkin is sort of sweet. Is it keto friendly?
Pumpkin has a lot of fiber and each cup has about 9 grams of net carbs.
Though that might seem like a lot for those following keto, a little goes a long way for full flavor. Even in this recipe, I’m only using half a cup for 12 servings.
How this Recipe Cuts Carbs
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 these keto pumpkin pie bars versus regular pumpkin bars are the crust and the way these bars are sweetened.
- Low-carb Crust: These keto pumpkin bars use a nut-based crust that is a mix of almond flour and crushed pecans. Both of these are very low in carbs and high in protein and healthy fats.
- Keto-friendly Sweeteners: Most pumpkin pie recipes rely heavily on brown and white sugar to sweeten them. In this recipe, I use a monk fruit erythritol blend and keto brown sugar replacement to keep the carbs in check.
How to Make these: Variations & Cooking Tips
The best way to learn how to make these is by watching the video tutorial. You can find it by scrolling down to the recipe card and hitting the play button.
In the video, you’ll find three main steps:
- Make the crust in a food processor and pre-bake it
- Mix the cheesecake layer, add it to the crust and bake it
- Whisk and add the pumpkin pie layer and bake it until it’s complete
These steps are helpful for getting a layered look. But, you can absolutely just add the cheesecake and pumpkin pie layers to your pre-baked crust.
Making them Ahead of Time
Not only does this reduce stress the day of, but it also allows them to taste their best. I don’t know many people that like warm cheesecake!
I first made this recipe with common pantry ingredients, but have had some time to experiment. I know that some of you prefer a crust that doesn’t include almonds.
An alternative crust is to use your favorite keto baking mix. Simply prepare the mix as directed and place the pumpkin pie and cheesecake layers on top. I personally loved this coconut flour pound cake mix as a base. It reminded me a butter cake or chess squares.
Storage & Freezer Tips
The keto 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.
If you need to freeze these to save them for later, these bars freeze very well. To store these in the freezer, I simply wrap one to two in parchment paper and add then to a freezer storage bag. As I want to eat them, I take the parchment paper packets out and thaw them on the counter.
Healthy Keto Pumpkin Pie Cheesecake Bars
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Almond Pecan Crust
Keto Cheesecake Layer
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.
The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!