September 30, 2017

Keto Pumpkin Breakfast Bars

Name: Low Carb Pumpkin Oatmeal Breakfast Bars
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 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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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

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.

Course Breakfast

Cuisine Breakfast

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings bars

Calories 176kcal

Ingredients

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

Instructions

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.

Nutrition

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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