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!
These tender low carb pumpkin bars have an oatmeal-like texture for a satisfying breakfast treat. With sugar-free chocolate chips too! Keto and grain-free.
- 1 cup flaked coconut
- 1/2 cup sliced almonds
- 1 cup raw shelled pumpkin seeds
- 1 cup almond flour
- 1/2 cup Swerve Sweetener
- 2 tsp baking powder
- 1 tsp pumpkin pie spice
- 1/2 tsp salt
- 1/2 cup pumpkin puree
- 2 large eggs
- 1/2 cup melted coconut oil
- 1/2 tsp vanilla extract
- 1/3 cup sugar-free chocolate chips
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Preheat the oven to 325F and grease a 9x9 square baking pan.
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In a food processor, combine the coconut, almonds and pumpkin seeds. Pulse until the mixture resembles dry oats. Transfer to a large bowl.
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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.
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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.
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! 🙂
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.
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.
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!
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.
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?
Karee Keyser says
What are your thoughts on using melted butter or ghee as a sub for the coconut oil?
Carolyn says
Absolutely fine.
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.
Denise says
These are yummy and easy to make. They’re now an official go-to favourite.
Thanks Carolyn!
Denise
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!
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.
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!
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.
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.
Susan says
I made this tonight…it was VERY nice! I used a combo of sugar free chocolate chips and cocoa nibs!
Marian says
What chocolate chip brand are you using?
Carolyn says
I buy Lilys. http://amzn.to/2zzaPU5
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.
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.
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!
JenS says
These were amazing. Very satisfying. Completely gave me that oatmeal feel and texture. Very easy to make.
Jennifer Blankinship says
Very tasty! How do you get the tops to be so smooth? My tops were kind of “rough” looking.
Carolyn says
Um… I don’t know? I just made them as I wrote them!
nicole says
I thought I had everything I needed, but once I started, realized I only had roasted pumpkin seeds in the shell. Anyone know, if I put them in the food processor instead of raw shelled… am I going to ruin this?
Carolyn says
I wouldn’t use those… very tough and fibrous.
Mary Bear says
I am wondering if collagen powder would help with the crumble issue?? What do you think Carolyn? If that would be a go, how much would you use in the recipe?
Carolyn says
In this recipe, collagen will make it very gummy.
Megan says
Could something else be used with the sliced almonds and pumpkin seeds instead of coconut flakes? Perhaps chopped pecans? Unfortunately, my husband despises coconut.
Carolyn says
Just use more sliced almonds. That should be fine.
Erica B says
Thanks for the recipe, Carolyn. Like others who have commented, my bars turned out quite crumbly, but they do taste quite nice. After reading the comments, I added 1 T gelatin in hopes of solidifying the bars a bit more. I don’t know how well it worked; perhaps they’d be even more fragile If I hadn’t added it? I don’t think it hurt. I also had to bake them significantly longer, at least 20 minutes more. I attribute that to a difference in our ovens, since I have to bake your ultimate brownies and snickerdoodle blondies 10-20 minutes longer than the recipes instruct. Nonetheless, very tasty, and a great way to finish the can of pumpkin I had in the refrigerator! No rating because I think my adjustment was significant enough to preclude a fair rating of the original recipe.
Erica B says
Oh, I do want to clarify that they were crumbly when initially baked per the recipe instructions. I removed the pan from the oven and let the bars cool before cutting them. They were crumbly and quite wet still, so I baked them longer. Still crumbly, perhaps a bit more so, but less wet and a little firmer. 👍
Erica B says
After sitting overnight, these pumpkin bars firmed up rather nicely. The texture is great at room temp. They’re really good, and I’ll probably make them again!
Susan A says
Just made this. I’m not a huge chocolate fan (yes, there are a few of us out there), so I skipped the chips. I used a 24-muffin pan, which was perfect for the chip-free recipe. I’m saying yum to this one. Thanks!
Laura Reese says
I love a low carb treat! Crumble makes these easy to eat quickly.
Erin says
I am always looking for new ways to mix up breakfast and these bars are perfect! Great flavor and very filling!
Cheryl S says
i love the addition of pumpkin seeds!! My daughter is going to love these
Stephanie says
So easy and flavorful! They’re perfect to eat in the car while I’m taking my kids to school.
Rachael Yerkes says
So dang good!
Jodi Farmer says
Just made these… I had to bake them a second time @350F for 20 minutes after baking them for 25 minutes @ 325F…. they are cooled down now and not very flavorful. Will not make these again. Feels like a waste of my time and $ as ingredients are not cheap. Was really looking forward to these, but will have to find other recipes. This is just not with it. Something is wrong in the instructions/ingredients….. too bad
Carolyn says
Sorry you feel that way and that they weren’t to your taste. But given the overwhelmingly positive response to these bars, I disagree that something is “wrong with the instructions/ingredients”.
Since you had to bake them again, I rather suspect user error in this case. Something was mismeasured, or you used the wrong ingredients.
Stephanie says
I just cannot find shelled pumpkin seeds here in the US. What would be a good sub? Sunflower seeds?
Carolyn says
You can’t? They are everywhere! I am based in the US and I see them all the time at Whole Foods, Trader Joe’s, and even regular grocery stores. And definitely available on Amazon. Sometimes called “pepitas”.
Carolina says
Hi i cannot find sugar free chocolate chips. Any alternative you can suggest? Do you thinj i could to cocao nibs?
Carolyn says
Cacao nibs would be great.
Kyme says
I love these bars! They are amazing. Do you know how long they will last at room temperature? Do they need to be refrigerated at all? I love the texture they have at room temperature, but I am not sure how many days they can stay fresh like that.
Carolyn says
4 days or so is fine.