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All Day I Dream About Food

All the best low carb keto recipes for a healthy lifestyle

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September 30, 2017

Keto Pumpkin Breakfast Bars

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

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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.

Low Carb Pumpkin Oatmeal Breakfast Bars with Chocolate Chips

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.

 

Delicious low carb and grain-free pumpkin breakfast bars

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 .

Low Carb Pumpkin Chocolate Chip Bars Recipe

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!

keto Pumpkin Bars Recipe

4.93 from 13 votes
Low Carb Pumpkin Oatmeal Breakfast Bars with Chocolate Chips
Print
Low Carb Pumpkin Oatmeal Breakfast Bars
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

 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
Servings: 16 bars
Calories: 176 kcal
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
  1. Preheat the oven to 325F and grease a 9x9 square baking pan.
  2. In a food processor, combine the coconut, almonds and pumpkin seeds. Pulse until the mixture resembles dry oats. Transfer to a large bowl.
  3. 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.
  4. 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 Facts
Low Carb Pumpkin Oatmeal Breakfast Bars
Amount Per Serving (1 bar)
Calories 176 Calories from Fat 142
% Daily Value*
Fat 15.78g24%
Carbohydrates 5.97g2%
Fiber 2.76g11%
Protein 4.79g10%
* Percent Daily Values are based on a 2000 calorie diet.
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Filed Under: Breakfast, Brownies & Bars, Dairy Free, Gluten Free, Low Carb Tagged With: almonds, chocolate chips, pumpkin

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Nutritional Disclaimer

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.

Reader Interactions

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Comments

  1. sandi says

    September 30, 2017 at 7:49 am

    thanks for the great recipes, waiting for your cookbook to arrive next month.

    Reply
    • Sheila Torres says

      September 30, 2017 at 11:41 am

      Is there supposed to be oatmeal in this recipe?

      Reply
      • Carolyn says

        September 30, 2017 at 2:15 pm

        Read the post! 🙂

        Reply
  2. Michelle says

    September 30, 2017 at 2:05 pm

    So where’s the oatmeal?

    Reply
    • Carolyn says

      September 30, 2017 at 2:15 pm

      Read the post! 🙂

      Reply
    • Barbara Mathis says

      September 18, 2018 at 4:25 pm

      5 stars
      There is no oatmeal. You put the pumpkin seeds , sliced almonds and coconut in a food processor, pulse until it resembles dry oats.

      Reply
  3. Erica says

    September 30, 2017 at 2:09 pm

    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?

    Reply
    • Carolyn says

      September 30, 2017 at 2:14 pm

      Probably…darn autocorrect! I fixed it twice when I was typing but it must have reverted back.

      Reply
    • Karen says

      April 12, 2019 at 7:44 pm

      I don’t see delicata squash mentioned in the 2nd paragraph of this recipe.

      Reply
  4. gjeanieg says

    September 30, 2017 at 4:46 pm

    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!

    Reply
    • gjeanieg says

      September 30, 2017 at 4:49 pm

      AND, the last of our Pumpkin Pecan Cobbler is in the fridge for dessert tonight! =) Yum!

      Reply
    • Carolyn says

      September 30, 2017 at 6:21 pm

      Yay, so glad you like them!

      Reply
  5. Kim says

    October 1, 2017 at 10:22 am

    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?

    Reply
    • joan says

      October 1, 2017 at 12:58 pm

      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.

      Reply
  6. Anne says

    October 2, 2017 at 11:14 am

    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!

    Reply
    • Carolyn says

      October 2, 2017 at 11:18 am

      Yes, it probably is the PB and could have benefited from another egg. But…crumble it up and eat it as cereal?

      Reply
  7. Karee Keyser says

    October 3, 2017 at 10:45 am

    What are your thoughts on using melted butter or ghee as a sub for the coconut oil?

    Reply
    • Carolyn says

      October 3, 2017 at 11:22 am

      Absolutely fine.

      Reply
  8. Ann says

    October 3, 2017 at 9:38 pm

    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!

    Reply
    • Carolyn says

      October 4, 2017 at 11:54 am

      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.

      Reply
  9. Denise says

    October 3, 2017 at 10:53 pm

    These are yummy and easy to make. They’re now an official go-to favourite.
    Thanks Carolyn!

    Denise

    Reply
  10. Tori says

    October 5, 2017 at 3:33 pm

    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!

    Reply
  11. Jane says

    October 9, 2017 at 11:09 am

    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.

    Reply
  12. Marcia Little says

    October 10, 2017 at 6:47 am

    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!

    Reply
  13. Beth says

    October 10, 2017 at 8:59 am

    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!

    Reply
    • Carolyn says

      October 10, 2017 at 10:05 am

      No but you can use sunflower seed flour in place of the almond.

      Reply
  14. Jen says

    October 15, 2017 at 7:50 pm

    Should you have a half cup of coconut oil after melting or just melt 1/2 cup!

    Reply
    • Hilary says

      January 18, 2020 at 8:54 am

      Can this be frozen?

      Reply
      • Carolyn says

        January 18, 2020 at 9:52 am

        Probably. I haven’t tried.

        Reply
  15. Susan says

    November 1, 2017 at 9:00 pm

    I made this tonight…it was VERY nice! I used a combo of sugar free chocolate chips and cocoa nibs!

    Reply
  16. Marian says

    November 5, 2017 at 6:28 am

    What chocolate chip brand are you using?

    Reply
    • Carolyn says

      November 5, 2017 at 8:39 am

      I buy Lilys. http://amzn.to/2zzaPU5

      Reply
  17. Jae says

    November 19, 2017 at 12:26 pm

    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.

    Reply
  18. Debra Beard says

    November 29, 2017 at 1:26 pm

    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.

    Reply
  19. Janice says

    December 3, 2017 at 9:28 pm

    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!

    Reply
    • Carolyn says

      December 3, 2017 at 10:01 pm

      Sure, I can’t see why that wouldn’t work!

      Reply
  20. JenS says

    October 18, 2018 at 9:57 am

    5 stars
    These were amazing. Very satisfying. Completely gave me that oatmeal feel and texture. Very easy to make.

    Reply
  21. Jennifer Blankinship says

    November 11, 2018 at 3:10 pm

    5 stars
    Very tasty! How do you get the tops to be so smooth? My tops were kind of “rough” looking.

    Reply
    • Carolyn says

      November 11, 2018 at 3:43 pm

      Um… I don’t know? I just made them as I wrote them!

      Reply
  22. nicole says

    August 31, 2019 at 4:52 pm

    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?

    Reply
    • Carolyn says

      August 31, 2019 at 6:58 pm

      I wouldn’t use those… very tough and fibrous.

      Reply
  23. Mary Bear says

    September 3, 2019 at 11:43 am

    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?

    Reply
    • Carolyn says

      September 3, 2019 at 11:47 am

      In this recipe, collagen will make it very gummy.

      Reply
      • Krista Danielle Sharnowski says

        September 17, 2020 at 1:38 pm

        5 stars
        Everyone is saying there’s turned out crumbly … I use xathan gum in all my keto baking and that has solved all my crumbling issues 😸

        Reply
  24. Megan says

    September 16, 2019 at 11:06 am

    Could something else be used with the sliced almonds and pumpkin seeds instead of coconut flakes? Perhaps chopped pecans? Unfortunately, my husband despises coconut.

    Reply
    • Carolyn says

      September 16, 2019 at 8:22 pm

      Just use more sliced almonds. That should be fine.

      Reply
  25. Erica B says

    September 25, 2019 at 10:30 pm

    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.

    Reply
    • Erica B says

      September 25, 2019 at 10:50 pm

      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. 👍

      Reply
      • Lin says

        October 8, 2020 at 2:02 pm

        I haven’t made them because I don’t eat almonds.. but I really want to try this out with coconut flour.. I know how diff coconut flour is but perhaps you know how much to sub it for and how many more eggs lol I know it’s a long shot but just hopeful.
        Thank you, Lin

        Reply
        • Carolyn says

          October 8, 2020 at 5:50 pm

          Coconut flour is not a good choice here but you could try sunflower seed flour.

          Reply
    • Erica B says

      September 27, 2019 at 11:11 pm

      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!

      Reply
    • Susan A says

      December 4, 2019 at 3:40 pm

      5 stars
      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!

      Reply
  26. Laura Reese says

    October 14, 2019 at 10:59 am

    5 stars
    I love a low carb treat! Crumble makes these easy to eat quickly.

    Reply
  27. Erin says

    October 14, 2019 at 11:20 am

    5 stars
    I am always looking for new ways to mix up breakfast and these bars are perfect! Great flavor and very filling!

    Reply
  28. Cheryl S says

    October 14, 2019 at 11:54 am

    5 stars
    i love the addition of pumpkin seeds!! My daughter is going to love these

    Reply
  29. Stephanie says

    October 14, 2019 at 12:12 pm

    5 stars
    So easy and flavorful! They’re perfect to eat in the car while I’m taking my kids to school.

    Reply
  30. Rachael Yerkes says

    October 14, 2019 at 12:20 pm

    5 stars
    So dang good!

    Reply
  31. Jodi Farmer says

    October 17, 2019 at 8:10 am

    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

    Reply
    • Carolyn says

      October 17, 2019 at 10:03 am

      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.

      Reply
  32. Stephanie says

    October 24, 2019 at 10:43 am

    I just cannot find shelled pumpkin seeds here in the US. What would be a good sub? Sunflower seeds?

    Reply
    • Carolyn says

      October 24, 2019 at 12:09 pm

      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”.

      Reply
  33. Carolina says

    November 21, 2019 at 5:53 am

    Hi i cannot find sugar free chocolate chips. Any alternative you can suggest? Do you thinj i could to cocao nibs?

    Reply
    • Carolyn says

      November 23, 2019 at 8:17 am

      Cacao nibs would be great.

      Reply
  34. Kyme says

    June 29, 2020 at 11:53 pm

    5 stars
    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.

    Reply
    • Carolyn says

      June 30, 2020 at 8:19 am

      4 days or so is fine.

      Reply
  35. Kristalyn says

    July 14, 2020 at 2:46 pm

    Fabulous!! Just made them and they are perfect! I did tweak the recipe a little based on the comments people mentioned theirs were falling apart so I added xanthan gum to mine and that worked great! I also baked my over 30 mins.

    Reply
    • Isabel says

      August 29, 2020 at 9:52 pm

      Kristalyn, I want to try this recipe. How much
      xanthan gum did you use?

      Reply
  36. Marla says

    September 1, 2020 at 10:59 pm

    4 stars
    Mine turned out really crumbly also. I did half the recipe and I wonder if I should have gone ahead and put in the 2 eggs. The flavor is good except for the nuts and seeds starting to go even though the date on the if for next year! Sigh. I always put my nuts and seeds into the freezer. They will be good for breakfast tomorrow with my coffee!

    Reply
    • Marla says

      September 1, 2020 at 11:01 pm

      * bag is for next year!

      Reply
  37. Natasha says

    September 4, 2020 at 9:15 am

    Delicious and satisfying! The “oatmeal” texture is a new keto experience for me. As others have stated they were less crumbly when cooled. Even when crumbly they were perfect to sit and enjoy with my coffee instead of a grab and go type of breakfast food. Thank you!

    Reply
  38. Cheryl says

    October 6, 2020 at 10:47 am

    Made these this morning and I am super happy with them…I did have to bake them for 20 minutes longer as at the 25 minute mark they were still totally wet inside. As I was meticulous in measuring and following the recipe, I will chalk that up to differences in brands used. Regardless, these bars are flavourful, filling and delicious! Will make again!

    Reply
    • Carolyn says

      October 6, 2020 at 11:08 am

      Did you use a glass or ceramic pan?

      Reply
      • Cheryl says

        October 7, 2020 at 2:42 pm

        Glass pan…would metal be better? Either way there are no complaints here!! I am loving the bars and extra baking time is just fine!!

        Reply
        • Carolyn says

          October 7, 2020 at 9:52 pm

          So one thing you need to understand is that glass and ceramic don’t heat up as quickly as metal… that’s why it takes longer to bake.

          Reply
  39. Elisa m Bennett says

    November 4, 2020 at 11:00 am

    I can’t wait to try this one… love your recipes! I want to bake them without waiting..lol but I don’t currently have any flaked coconut… just the unsweetened shredded coconut…have you ever attempted it with that?? I’m assuming it will tweak the numbers for volume and baking?

    Reply
    • Carolyn says

      November 4, 2020 at 3:10 pm

      You can use that but use a little less of it and don’t grind it up, just add it in after other things have been processed.

      Reply
  40. Kathy Cooke says

    January 13, 2021 at 9:48 pm

    5 stars
    Made as written except included an extra egg and 2 tbsp psyllium husk to keep it from getting crumbly. Baked for 45 minutes before the edges browned and it wasn’t too wet. Let cool completely before cutting. Good!

    Reply

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Carolyn PortraitLooking for the best low carb recipes? You've come to the right place! I'm Carolyn, a major carnivore and an unrepentant sweet tooth. Here you will find all you need to enjoy the low carb keto lifestyle to the fullest! Read more

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