These tender keto pumpkin bars have an oatmeal-like texture for a satisfying breakfast treat. Full of healthy fats, they are completely grain free, sugar free, and dairy free. And only 3g net carbs per serving! This post is sponsored by iHerb.
I love pumpkin and I love finding ways to make new and delicious keto pumpkin recipes. These delicious keto pumpkin bars are great for breakfast or an easy snack.
If you ask most people what their favourite season is, I’d wager that about 70% will say the fall. While all the other seasons have advantages too, everyone seems to look forward to fall, with its bright colours, cooler temperatures, and the emphasis on all around comfort.
Cozy sweaters, fires in the fireplace, and hearty soups simmering on the stove. This is where we trade the tomatoes and zucchini of summer for the cauliflower and winter squash so prevalent in autumn. And I for one am very ready for that trade.
Keto pumpkin recipes for fall
We think of summer produce as bountiful but fall has its own special bounty and many wonderful healthy choices. Think about all those deep greens and oranges, just full of vitamins and antioxidants. Some of my favourite fall produce: kale, Brussels sprouts, broccoli, cauliflower, delicate squash, spaghetti squash, cranberries, pumpkin…oh pumpkin!
How I love that big orange gourd and all the autumnal coziness it brings with it. And it’s delicious in everything from soup to snacks to dessert. I spend much of the fall trying to fit it into as many recipes as I possibly can. And while I might tire of the tomatoes and zucchini of summer, I never ever tire of pumpkin.
If you love pumpkin too, you need to check out my keto pumpkin cream pie, it’s perfect for your holiday table. And for another wonderful fall breakfast, check out my keto pumpkin pancakes made with coconut flour.
And for a super easy and special treat, try the Keto Pumpkin Pie Cupcakes. Honestly, it’s just like eating the filling out of a pumpkin pie!
Check out my Keto Pumpkin Bars video!
Have you ever checked out iHerb? They have almost everything you need to make your healthy pumpkin recipes this fall. Given that they have over 5000 products that can be shipped to 160 different countries, it’s a great place to stock up on low carb ingredients. They also offer customer support in 10 different languages.
Interested in trying iHerb for yourself? Customers can get $5 off their new order of $20 or more! Click HERE to find out more.
I already knew that iHerb carried many of my favourite low carb ingredients so when I decided I was going to make some sort of pumpkin breakfast bar, I stocked up.
How to make Keto Pumpkin Breakfast Bars
I wanted to get that oatmeal-like texture I’ve used in my “Oatmeal” Chocolate Chip Cookies and my low carb Carmelitas, so I ordered some flaked coconut and some sliced almonds. I wanted to play up the pumpkin theme so I also added some pumpkin seeds and some pumpkin pie spice .
Then I grabbed my standard supplies of Bob’s Red Mill almond flour, Swerve Sweetener, and a large jar of Nutiva coconut oil and I was ready to roll.
I like to use a food processor to blend up the coconut and almonds until they resemble flakes of oatmeal – it gives these bars a unique texture. I used Swerve Granular for this recipe but now that they have Swerve Brown, it would be a perfect way to sweeten these delicious pumpkin bars.
Then some additional almond flour, some pumpkin puree, and some pumpkin pie spice to get tender and delicious breakfast bars. I also used coconut oil for a dairy-free treat but you could easily use melted butter or ghee if you prefer.
Of course I had to add some chocolate chips too. That always makes them more appealing to my kids. But you certainly don’t have to and the bars would be just as delicious without them.
Now go grab your favourite sweater and enjoy all the delicious seasonal fruits and veggies that fall has to offer!
Low Carb Pumpkin Oatmeal Breakfast Bars
- 1 cup flaked coconut
- ½ cup sliced almonds
- 1 cup raw shelled pumpkin seeds
- 1 cup almond flour
- ½ cup Swerve Sweetener
- 2 teaspoon baking powder
- 1 teaspoon pumpkin pie spice
- ½ teaspoon salt
- ½ cup pumpkin puree
- 2 large eggs
- ½ cup melted coconut oil
- ½ teaspoon vanilla extract
- ⅓ cup sugar-free chocolate chips
- Preheat the oven to 325F and grease a 9x9 square baking pan.
- In a food processor, combine the coconut, almonds and pumpkin seeds. Pulse until the mixture resembles dry oats. Transfer to a large bowl.
- Add the almond flour, sweetener, baking powder, pie spice and salt and mix well. Stir in the pumpkin puree, eggs, oil and vanilla extract until well combined. Stir in the chocolate chips.
- Spread the batter in the prepared baking pan and bake 20 to 25 minutes, until the edges are golden brown and the top is firm to the touch. Remove and let cool.
Mine came out more of a cake consistency than a bar–fluffier and less dense. While they aren’t at all dry, they don’t really hold together. I’m not sure where I went wrong. The flavor is perfect and the texture is somewhere between cake and zucchini bread, they just fall apart when I take them out of the pan. Anyway, I still like them!
I tried these for the second time – still just a pile of crumbs. (Tasty crumbs, but definitely not holding together.) I bought the 9×9 pan you have pictured because I thought maybe my 8×8 was part of the problem. I was careful not to overbake. I used Lakanto Brown as the sweetner, and melted butter instead of coconut oil. I measured everything very carefully. Any other ideas? I would love to be able to eat these as bars and not with a spoon!
I honestly don’t know, since you can see mine come out just fine. Too much dry ingredients, not enough egg is my best guess. Are you packing your ingredients? Because you shouldn’t…
I used a mix of swerve granular and brown swerve. Measured everything accurately.
I made these today and it is not holding together. I have to eat with a spoon.
Not sure why, followed the recipe.
Tastes good though.
Sounds like you have too much of the dry ingredients and not enough wet ingredients. But what sweetener did you use?
I used a mix of swerve granular and brown swerve. Measured everything accurately.
The sweetener is fine… but I still maintain that something was off in the wet to dry ratio. Sorry, not sure what else to say!
These are really good but mine also turned out very crumbly. Is that due to possibly not grinding the seeds/coconut/nuts fine enough? Could you add possibly some oat fiber, psyllium husk or collage to help with that?
I wouldn’t add anything here, except maybe collagen. Psyllium will make them awfully gummy, oat fiber will make them too dry. But I think you should grind things a bit more as well. They should hold together just fine as is. Don’t overbake them!
Virna Browne says
Can you freeze this and quickly out in microwave for breakfast each morning?
We f so how long in microwave?
I am sure you can but since I haven’t done it, I don’t know how long they will take in the microwave.
Could I use more of the nuts/seeds and eliminate the coconut?
Use more sliced almonds.
I bought a heavy metal pan and made these. the first batch is a little crumbly but, I love them!
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
So glad you liked them!
Definitely feel good comfort food
I only have a silicone square pan in that size. Would I be better off to use a round metal cake pan( normal sized) instead??
I’d probably use the metal but keep in mind that a 9-inch circle has a smaller area than a 9×9 square so they may take longer to bake through.
Thick, chunky and so yummy!
These are perfect for breakfast! Mine turned out nice and moist, not crumbly. I think the people saying these are crumbly baked them for too long. The only substitution I made was using Lily’s Pumpkin Spice white chocolate chips instead of dark chocolate chips.
These turned out amazing!! I doubled the batch added a extra egg and 1 t xanthum gum. I used disposable 8×8 aluminum pans. I had to bake an extra 15 minutes. They are perfect. I like to make extra to freeze and take camping. These were moist and not crumbled at all. Once again your recipes are amazing!!!