These Low-Carb Pumpkin Pecan Bars make a delicious fall dessert or snack. This snack bar recipe can work for those who follow low-carb, ketogenic, Atkins, gluten-free, grain-free, diabetic, or Banting diets.
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If you’re in the mood for a low-carb autumn treat, these bars may just fit the bill. They sport a moist and chewy–almost brownie-like–texture with real pumpkin and melange of fall spices. Inside, bits of nutty pecans add a bit of crunch. The end result is sure to satisfy your craving for pumpkin spice!
These pecan bars were inspired, like many of my recipes, by a craving. Yep, I was sitting on the couch thinking about food, like usual. I was thinking I wanted something with pumpkin, but something a little different–like pumpkin bars.
I always keep a can of pumpkin puree in the cabinet this time of year for pumpkin craving emergencies. So I grabbed the can and put it to good use. This recipe came together so perfectly it was like pieces of a puzzle. The last piece of the puzzle was the addition of chopped pecans, both in the batter and on top of the bars. In the oven they went and as they baked they filled the house with pumpkin spice goodness.
I could not be happier with how these Low-Carb Pumpkin Pecan Bars turned out. The recipe comes together in a flash and the bars can be cut to any size that suits you and your nutritional intake. If you need a dairy-free or Paleo treat, simply substitute coconut oil for the butter.
I love these Low-Carb Pumpkin Pecan Bars as a dessert, an afternoon snack and of course, for breakfast. I’m a sucker for dessert-like breakfasts that are actually healthy! Enjoy!
-Annissa
Pumpkin spice season is officially here! I’m celebrating by making a batch of these keto-friendly pumpkin bars. ❤😋🎃
Low-Carb Pumpkin Pecan Bars
These Low-Carb Pumpkin Pecan Bars make a delicious fall dessert or snack. This bar cookie recipe can work for those who follow low-carb, ketogenic, Atkins, gluten-free, grain-free, diabetic, or Banting diets.
Ingredients
- 2 cups super fine almond flour
- 1/2 teaspoon sea salt
- 1/2 teaspoon baking soda
- 1/2 cup granulated stevia/erythritol blend
- 2 teaspoons pumpkin pie spice
- 2 tablespoons butter or coconut oil melted
- 3 large eggs room temperature
- 1/2 cup pumpkin puree canned is fine
- 1 teaspoon vanilla extract
- 3/4 cup pecans chopped, quantity divided
Instructions
Preheat oven to 350º Fahrenheit. Line a 9 X 9 baking pan with parchment paper.
In a large mixing bowl, whisk together almond flour, sea salt, baking soda, sweetener and pumpkin pie spice.
Add butter or coconut oil and whisk in.
In a separate small mixing bowl, whisk together the eggs, pumpkin puree, and vanilla extract.
Add wet ingredients to dry ingredients and stir just until completely combined. Stir in 1/2 cup of the pecans, reserving 1/4 cup for later.
Spread the batter into the prepared pan. Sprinkle remaining 1/4 cup pecans on top. Bake in the preheated oven for 33-37 minutes or until a toothpick inserted in the center comes out clean.
Allow to cool in the pan for 3-5 minutes, then transfer to a cooling rack by lifting it by the parchment paper. After it has cooled for 10-15 minutes, transfer to a cutting board and cut into 8 bars.
Recipe Notes
Serving size: 1 bar (1/8th of the recipe) This is a large serving, suitable for breakfast. For a more dessert-sized serving, cut into 16 bars. This will cut the nutritional values in half.
Calories: 281
Fat (g): 25
Carbs (g): 9
Fiber (g): 4
Protein (g): 9
Net carbs (g): 5
I made this today and I LOVED it! I have been doing low cab for about 2 1/2 months and I’ve lost over 30 pounds, but I was really struggling to keep with it, your site is just what I needed! I can’t wait to try more of your recipes! Thank you so much for including the nutritional information!
Lisa,
Congratulations in your weight-loss! What a tremendous accomplishment! I love being able to reach people who are working hard to get healthier and touch their lives in some positive way. Thanks so much for your kind words. I’m glad you enjoyed the bars!
-Annissa
Can I make this without stevia? I don’t care to add sweetener. Thanks!
You could, but be aware that it won’t be as sweet.
-Annissa
This is one of my new favorites! Half of my family eat low carb and the other half don’t. This recipe was loved by all!
Sharon,
Thanks for your feedback! I love making recipes that everyone enjoys. It makes it so much easier in the kitchen.
-Annissa
Is it possible to use a 1 to 1 or cup for cup flour? Almond flour is so expensive, but i want it to taste good too. Thanks in advance!
Sherry,
I’m not sure I understand what it is you want to substitute for the almond flour. Maybe wheat flour? I haven’t tried this recipes with any substitutions, but I would expect that wheat flour would work in approximately a 1:1 ratio. Of course, the nutritional information will change with this substitution.
Almond flour is expensive, but it’s more nutrient dense than wheat flour. Because of the higher nutrient and fat content, I find that I feel more satisfied with less food when it’s made with almond flour.
Good luck!
-Annissa
Thank you so much for this treat! I made it this afternoon and my family is already asking when I will make it again!
I’m so glad you like them! They’ve become one of my favorite snacks. I just took a bunch of them with me on a road trip. I was so glad I did! It’s hard to find low-carb snacks on the road and these kept very well. Thanks for the feedback!
Annissa
This is a winner! So good with a cup of coffee in the afternoon.
Desiree,
Thanks so much! These bars are becoming one of my favorite things to make when I want a treat. They’re so easy, but delicious!
-Annissa
Started my low-carb journey last September and I’m always looking for new recipes to help keep it fresh. This one is in the oven right now. Can’t wait to try it after reading all of the nice reviews.
Hi Mary,
I hope you love them! This is one of my favorite treats to pack when I travel. They are easy to make when I’m already strapped for time and travel well. Let me know how they turned out!
-Annissa
I’m so happy that it is pumpkin season again! These pumpkin pecan bars look so amazing and perfect for Fall!
Me too! These are my fall road trip stand-by!
-Annissa
Is it possible to freeze the bars and how much time can u freeze this bars , please?
Yes, these should freeze fine. I would think a month or two would be fine.
-Annissa
Can this recipe be doubled?
Yes, it shouldn’t be a problem. You may just want to use two baking dishes instead of one larger one to keep the baking time the same.
-Annissa
This recipe looks great! Can it be made with liquid stevia?
David,
I haven’t tried using liquid stevia. This change would make a substantial change in the bulk of the dry ingredients, so I hesitate to give you a definitive answer on that.
-Annissa
My husband and I love this recipe. It’s our go to with our Saturday morning coffee.
9 carbs seems pretty high for a keto diet is there any way to get it lower? I have a daily max of only 20 carbs. I tried a keto friendly brownie mix that claimed it only had 1.1 g of carbs and 2 brownies took me right out of ketosis.
Danielle,
Of the 9 carbs, 4 are fiber. This give you 5 net carbs per bar. Generally I don’t count fiber in my daily carb max. Fiber is not digested by us, but soluble fiber is digested by gut bacteria and helps keep them healthy. The more I learn about the importance of good gut bacteria in our general health the more I try to increase my fiber intake. Did you know that new studies show that the types of bacteria in your gut actually help determine if you’re thin, or overweight? I always test fiber sweeteners as some of them can affect blood sugar (and ketosis), possibly due to breakdown during cooking or not being pure fiber to begin with.
I have the serving size very large on this recipe. The bars are about 2″ by 4″. I consider one bar my entire breakfast. The easiest way to cut down the carbs of each bar, would be to decrease the serving size. Cutting it into 12 servings would still give you a good sized serving.
If wanted, you could cut down on the amount of pecans you put in the bars as well. You may also be able to get away with using 1/3 cup of pumpkin instead of 1/2 cup.
Good luck!
-Annissa
I am having a problem with my batter being too dry. I followed the directions and double, even triple checked the ingredients and measurements. I am almost certain I didn’t miss anything. I really want to give it another shot, but am afraid because almond flour is expensive! Wet ingredients, butter, pumpkin, vanilla, egg, am I missing a wet one? Any suggestions?
Regina,
The batter for this recipe is very thick. You need to spread it out in the pan. I should probably make this recipe again and take some process photos so it’s easier to see that. Did you try baking the batter?
-Annissa
Funny story! I had just bought coconut flour before I made this recipe, made by the same company and bagged almost identical!! Didn’t realize until I went to remake the recipe, I almost used coconut flour again! So remade correctly with ALMOND flour. It’s cooling now and looks and smells amazing!!
Thank you so much!
Yes! That would make a difference! Glad they turned out better when you used Almond Flour.
-Annissa
I haven’t made this yet but going to try it today I have read about almond flour being dry and grainy. They said to put it in the blender again for a short time like purée. Then to soak in the moist Ingredients..
I don’t find these bars dry when the recipe is made as written. If you do decide to soak the ingredients, I would wait to add the leavening agent until right before baking.
-Annissa
These are really good! The next time, I’ll add protein powder to the mix. That’ll give me more than 9 grams of protein per serving. Thanks for this recipe.
I don’t leave a lot of recipe reviews but these bars are insanely good!! Thank you so much for this recipe. I will definitely be trying more of your ideas.
Thanks so much! These are one of my go-to bars to make for travel.
-Annissa