Low Carb Pumpkin Bars

I’m finally getting around to doing a pumpkin dessert recipe.  It wouldn’t be fall without at least one.  I love pumpkin pie as much as the rest of you, but I save that for Thanksgiving.  I also know there are more sweets made with pumpkin than just pie.  I found a really interesting recipe from What Molly Made for Paleo Pumpkin Bars.  Typically, the flour is mixed with a fat to make a crust.  In this recipe, the flour is mixed with the filling to make a bar.  I like that.  One less step.  Even though there is the word Paleo in the title, there is still a fair amount of sugar in the recipe.  Luckily, all easily swappable.  Here are the original stats:

Here’s what I changed:

  • I swapped all of the sugar with their sweetener equivalents.
  • I replaced the maple syrup with a sugar free variety.
  • I lowered the added salt by half to reduce the sodium.
  • I replaced the almond butter with peanut butter because that’s what I have on hand.
  • I replace the coconut oil with applesauce to lower the calories.
  • I increased the servings from 12 to 16 to reduce the calories

Here are the final stats:

Here is the final recipe:

Low Carb Pumpkin Bars

16 Bars

Pumpkin Bars

  • 2 cups almond flour packed
  • 1/4 teaspoon salt
  • ½ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 2 teaspoons pumpkin pie spice
  • ¼ cup peanut butter
  • 2 tablespoons unsweetened applesauce
  • ¼ cup granulated sweetener
  • 2 tablespoons sugar free maple syrup
  • 2 teaspoons vanilla extract
  • 2 tablespoons almond milk
  • 1 cup pumpkin puree

Maple Frosting:

  • 1/2 cup unsalted butter
  • 1/3 cup sugar free maple syrup
  • 1/4 teaspoon cinnamon
  • 2 tablespoons coconut flour
  1. Preheat the oven to 350°F. Line an 8×8 baking dish with parchment paper then lightly grease it and set aside.
  2. Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.
  3. Whisk together the applesauce, almond butter, sweetener, sugar free maple syrup, vanilla and almond milk until well-combined. Add the pumpkin puree and mix well.
  4. Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.
  5. Pour mixture into the prepared pan and place in the oven for 30-35 minutes, until center is set. Bars will be slightly moist. Allow to cool in pan for 15 minutes then place the bars in the pan in the refrigerator for at least 30 minutes, or up to a few days.
  6. While the bars are cooling, prepare the frosting. In a medium bowl, beat the butter until smooth and creamy, about 1 minute. Add the sugar free maple syrup, cinnamon and coconut flour and beat will until combined, about 2 minutes.
  7. When bars are completely cool, remove them from the pan and cover them with the frosting. Chill in the refrigerator again for 15 minutes. 


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