These tender keto pumpkin bars have an oatmeal-like texture for a satisfying breakfast treat. Full of healthy fats and 10g of protein, they are perfect for busy weekday mornings. This post is sponsored by ChocZero.
Life gets really hectic for me in the fall. The kids have multiple activities and their birthdays are all within a few weeks of each other. I am also busy creating delicious keto holiday recipes for Thanksgiving and Christmas.
So I try to have some easy breakfast treats on the go at all times. And in the spirit of all things pumpkin spice, I made these Keto Pumpkin Breakfast Bars again recently. This time with a high protein twist!
Now I’ve got a new low carb high protein recipe to add to my growing collection. I love grabbing one of these bars before I drive kids to school or head to the gym.
Why you must try this recipe
If you ask people what their favorite season is, a large proportion of them will say fall. There is so much to love about it. Cozy sweaters, fires in the fireplace, and hearty soups simmering on the stove. And pumpkin spice EVERYTHING!
These keto pumpkin bars are everything you want them to be. They have a texture similar to my keto oatmeal, but they hold together better so you don’t have to scoop them into a bowl to eat them.
They have just the right balance of pumpkin and spices, and the keto chocolate chips make them super tasty and visually appealing. I used ChocZero dark chocolate chips for my bars but they would be delicious with the milk or white chips as well. Rumor has it that they are coming out with some butterscotch chips soon, too!
These bars also have excellent macros for a healthy keto diet. 10 grams of protein per bar gives you a boost of energy to face a busy day or a tough workout. And they freeze well, so you can make them ahead and have them ready when you need them!
People who love recipes like Keto Pumpkin Muffins and Keto Pumpkin Pancakes are sure to love these easy breakfast bars.
Reader reviews
“OMG! These are so good! I made the pumpkin waffles the other day, so I still had the rest of the cam left over. It was perfect to make this recipe. I had to substitute pecans for the pumpkin seeds but it didn’t make much difference. Be sure to try this” — Tyra
“These have become a favorite! I do use a little Sukrin brown sugar substitute and use a little less swerve. It gives it even more flavor. Definitely a great and portable breakfast. It also freezes really well.” — Debra
“These were amazing. Very satisfying. Completely gave me that oatmeal feel and texture. Very easy to make.” — Jen S.
Ingredients you need
- Nuts and seeds: I used pumpkin seeds (shelled raw pumpkin seeds), flaked coconut, and sliced almonds. If you don’t like coconut, you can replace that with more sliced almonds in the same amount.
- Almond flour: Use a finely ground, blanched almond flour to help the bars hold together a little better.
- Sweetener: I like Brown Swerve in these bars, as the brown sugar flavor goes perfectly with pumpkin spice. See the Expert Tips section for more sweetener options.
- Collagen protein: Collagen protein powder (aka collagen peptides) adds texture and nutrition to these breakfast bars. It also helps them hold together better.
- Pumpkin pie spice: I usually use pre-made pumpkin pie spice, but you can also make your own.
- Pumpkin puree: Make sure your pumpkin puree isn’t too watery, as it will make the bars very soft. If it’s not nice, thick puree, strain it to remove some of the excess moisture.
- Sugar-free chocolate chips: I like the addition of dark chocolate chip with the pumpkin but you can use chopped nuts instead.
- Pantry staples: Eggs, butter, baking powder, vanilla extract, salt.
Step-by-step directions
1. Grind the nuts and seeds: In a food processor, combine the coconut, almonds and pumpkin seeds. Pulse until the mixture resembles oat flakes. You want them fairly well ground up, but some larger pieces are okay.
2. Add the dry ingredients: Transfer to a large bowl. Add the almond flour, sweetener, collagen, baking powder, pie spice, and salt and mix well.
3. Stir in the wet ingredients: Stir in the pumpkin puree, eggs, butter, and vanilla extract until well combined. Stir in 6 tablespoons of the chocolate chips.
4. Bake: Spread the batter in a greased 9×9 inch metal baking pan and top with the remaining chocolate chips. Bake at 350ºF for 25 to 35 minutes, until the edges are golden brown and the top is firm to the touch. Remove and let cool completely before cutting into bars.
Expert tips
Make sure you blend up the nuts, seeds, and coconut until they resemble raw oats. They should be relatively small, with some larger pieces. If you leave them too coarse, the bars will be more crumbly.
You can use other brown sugar replacements or granular sweeteners in this recipe. But remember that allulose based sweeteners will make the bars brown much faster. I recommend dropping the temp to 325ºF if you use allulose. (The new Swerve Brown does not contain enough allulose to be a real issue here).
You cannot use other protein powders in place of the collagen. Whey and egg white protein will make the bars more cake-like. Collagen provides moisture and some chewiness to the bars.
The baking time listed is for a 9×9 inch metal pan. Glass and ceramic pans don’t conduct heat as efficiently and may take quite a bit longer to bake through properly. You can also use an 8×8 pan but that will also take longer to bake properly since the bars will be thicker.
Frequently Asked Questions
It’s easy to make a dairy-free version of these bars. Use melted coconut oil or avocado oil in place of the butter.
This keto breakfast bar recipe has 7.1g of carbs and 4.2g of fiber per serving. That comes to 2.9g net carbs per bar.
You can store leftover bars on the counter at room temperature for a couple of days or in the refrigerator in a covered container for up to 5 days. You can also freeze them for several months. Bring the bars to room temperature before serving.
More delicious fall breakfast ideas
Keto Pumpkin Breakfast Bars Recipe
Ingredients
- 1 cup raw shelled pumpkin seeds
- ¾ cup flaked coconut
- ½ cup sliced almonds
- 1 cup almond flour
- ½ cup Swerve Sweetener
- ⅓ cup collagen protein powder (plain or flavored)
- 2 teaspoon baking powder
- 2 teaspoon pumpkin pie spice
- ¼ teaspoon salt
- ½ cup pumpkin puree
- 2 large eggs
- 6 tablespoon butter, melted
- 1 teaspoon vanilla extract
- ½ cup dark chocolate chips, sugar-free divided
Instructions
- Preheat the oven to 350ºF and grease a 9×9 inch metal baking pan.
- Place the pumpkin seeds, coconut, and sliced almonds in a food processor. Pulse until the mixture resembles oat flakes. You want them fairly well ground up, but some larger pieces are okay.
- Transfer to a large bowl. Add the almond flour, sweetener, collagen, baking powder, pie spice, and salt and mix well.
- Stir in the pumpkin puree, eggs, butter, and vanilla extract until well combined. Stir in 6 tablespoons of the chocolate chips.
- Spread the batter in the prepared baking pan and top with the remaining chocolate chips. Bake 25 to 30 minutes, until the edges are golden brown and the top is firm to the touch. Remove and let cool completely before cutting into bars.
JenS says
These were amazing. Very satisfying. Completely gave me that oatmeal feel and texture. Very easy to make.
Janice says
These are a new favorite of my family. I was wondering if I could make these into muffins to make them more portable. Any thoughts? P.S. I love your new cookbook!
Carolyn says
Sure, I can’t see why that wouldn’t work!
Debra Beard says
These have become a favorite! I do use a little Sukrin brown sugar substitute and use a little less swerve. It gives it even more flavor. Definitely a great and portable breakfast. It also freezes really well.
Jae says
These are now my ‘go to’ breakfast. Quick, easy and so tasty.
Because of the comments about the crumbles, I added 2 Tablespoons of ground psyillium husks and an extra egg. No crumbles and very most.
Marian says
What chocolate chip brand are you using?
Carolyn says
I buy Lilys. http://amzn.to/2zzaPU5
Susan says
I made this tonight…it was VERY nice! I used a combo of sugar free chocolate chips and cocoa nibs!
Jen says
Should you have a half cup of coconut oil after melting or just melt 1/2 cup!
Hilary says
Can this be frozen?
Carolyn says
Probably. I haven’t tried.
Beth says
Is there a way to substitute coconut flour for the almond flour? I’m allergic to nuts. I’m planning to simply omit the almonds themselves. This sounds like such a tasty recipe!
Carolyn says
No but you can use sunflower seed flour in place of the almond.
Marcia Little says
I already love this recipe and I haven’t made it yet, but I think because there are four of us that I will double it and possibly put a cream cheese frosting on it. That will make it more like the “normal” pumpkin bars I used to make, and the kids will never know. Love, love, love your recipes. You are a wonderful person Carolyn, and the bestest cook, so glad that you have this crazy sweet tooth!
Jane says
Definitely going to try this. I’ve never used pumpkin seeds in a recipe. I need to look up your “oatmeal” chocolate chip cookie recipe. Sounds fab. Thanks for all your hard work.
Tori says
Thank you for this recipe. These bars are delicious! I can’t stop eating them. I even had one warmed up with sweetened whipped cream on top as a treat. These are very crumbly and fall apart but I don’t mind because they are delicious. Thank you for another great recipe! I’m enjoying your book as well!
Denise says
These are yummy and easy to make. They’re now an official go-to favourite.
Thanks Carolyn!
Denise
Ann says
Thanks so much for this recipe!! It smells and tastes delicious, but it’s really crumbly. Did you melt your coconut oil first? Thinking I may have over baked 🙁 but will still eat them as they are awfully good anyway. Any tips for the next time would be appreciated!
Carolyn says
They do tend to be on the tender side but they shouldn’t crumble away on you. Did I not say melted coconut oil? I hope I did! Also…maybe try grinding the coconut/almonds/pumpkin seeds a bit more. That might help.
Karee Keyser says
What are your thoughts on using melted butter or ghee as a sub for the coconut oil?
Carolyn says
Absolutely fine.
Anne says
So I didn’t have pumpkin and really wanted a oatmeal peanut butter chocolate chip bar. I subbed peanut butter for the pumpkin and they tasted wonderful…super moist, but they are very crumbly. Any pointers on what to do next time or if I can salvage them? Can I take the crumbs and add another egg and rebake? Any luck with doing something like that? I probably should have cut back the coconut oil with adding peanut butter. I know not the way the recipe intended…and I can’t wait to try it with pumpkin…but just curious if anyone had any tips!
Carolyn says
Yes, it probably is the PB and could have benefited from another egg. But…crumble it up and eat it as cereal?
Kim says
Looks delicious. I am going to bake them today. I have 4 questions:
1) How do you think these would freeze as individually wrapped bars?
2) Can I sub EVOO for the coconut oil?
3) Would you store these at room temp or fridge?
4). How many bars does this recipe yield as calculated in your nutritional info?
joan says
The recipe says it makes 16 bars. My own experience tells me that olive oil, which does not solidify at cool room temperature, might behave differently in a recipe than coconut oil, which does. I would expect the bars to be a bit more prone to crumble.
gjeanieg says
Carolyn,
These are wonderful! I made them to go with tomorrow’s breakfast, and had to snitch a corner while they were still warm because they smelled so good! I ESPECIALLY love the “faux oatmeal”! I have missed oatmeal very much, and now I know what to use as a substitute. I couldn’t be more pleased. =) Your creativity is a gift from God and I am grateful for it!
gjeanieg says
AND, the last of our Pumpkin Pecan Cobbler is in the fridge for dessert tonight! =) Yum!
Carolyn says
Yay, so glad you like them!
Erica says
I’m not a pumpkin spice fanatic, but for some reason this year I’m really looking forward to trying your new pumpkin recipes, Carolyn! Did you mean to refer to delicata (rather than delicate) squash in the second paragraph?
Carolyn says
Probably…darn autocorrect! I fixed it twice when I was typing but it must have reverted back.
Karen says
I don’t see delicata squash mentioned in the 2nd paragraph of this recipe.
Michelle says
So where’s the oatmeal?
Carolyn says
Read the post! 🙂
Barbara Mathis says
There is no oatmeal. You put the pumpkin seeds , sliced almonds and coconut in a food processor, pulse until it resembles dry oats.
sandi says
thanks for the great recipes, waiting for your cookbook to arrive next month.
Sheila Torres says
Is there supposed to be oatmeal in this recipe?
Carolyn says
Read the post! 🙂