Pumpkin season calls for something creamy, spiced, and satisfying—and these Keto Pumpkin Cheesecake Bars deliver. They taste like a cross between pumpkin pie and classic cheesecake, but without the sugar rush. The texture is silky with a buttery almond flour crust, and the warm spice makes every bite feel like fall.
They’re simple enough for a weeknight dessert and special enough for a holiday table. If you’re low-carb or just cutting back on sugar, this recipe keeps you on track without sacrificing flavor.
Ingredients
Method
- Prep your pan and oven: Heat the oven to 325°F (163°C). Line an 8×8-inch pan with parchment paper, leaving overhang on two sides for easy lifting.
- Make the crust: In a bowl, combine almond flour, granulated sweetener, salt, and cinnamon. Stir in melted butter and vanilla until the mixture resembles damp sand.
- Press and pre-bake: Press the crust mixture firmly and evenly into the lined pan. Bake for 10–12 minutes, until set and lightly golden at the edges. Let it cool for 10 minutes.
- Start the cheesecake base: Beat the softened cream cheese with a hand mixer on medium speed until smooth and fluffy, about 1–2 minutes. Add powdered sweetener and mix again until creamy with no lumps.
- Add eggs and dairy: Beat in eggs one at a time on low speed. Mix in vanilla, sour cream, and heavy cream just until combined. Don’t overmix to avoid extra air bubbles.
- Divide the batter: Pour about 2/3 of the cheesecake batter over the cooled crust and smooth the top.
- Make the pumpkin layer: Stir pumpkin puree, cinnamon, ginger, nutmeg, cloves, and salt into the remaining 1/3 of the batter until fully blended.
- Layer it up: Spoon the pumpkin mixture over the plain cheesecake layer. Gently spread to the edges. For a marbled look, drag a knife through a few times.
- Bake low and slow: Bake at 325°F (163°C) for 35–45 minutes, until the edges are set and the center has a slight jiggle. The surface should look mostly matte.
- Cool gradually: Turn off the oven, crack the door, and let the pan sit inside for 15 minutes. Then cool on the counter until room temperature.
- Chill to set: Cover and refrigerate for at least 4 hours, preferably overnight. This step is key for clean slices and the best texture.
- Slice and serve: Lift out using the parchment, cut into bars with a hot, wiped knife, and top with lightly sweetened whipped cream if you like.
What Makes This Recipe So Good
- Authentic fall flavor: Real pumpkin puree and warm spices give these bars a classic seasonal taste.
- Truly low-carb: Sweetened with a keto-friendly sweetener, so you get dessert without the sugar spike.
- Creamy texture: A mix of cream cheese and pumpkin creates a smooth, rich filling that sets beautifully.
- Easy to make ahead: These bars chill and slice well, making them perfect for parties or meal prep.
- Gluten-free crust: Almond flour adds a nutty, buttery base that’s simple to mix and bake.
What You’ll Need
- For the crust:
- 1 1/2 cups almond flour
- 3 tablespoons granulated erythritol or monk fruit sweetener
- 1/4 teaspoon fine sea salt
- 1/2 teaspoon ground cinnamon
- 5 tablespoons unsalted butter, melted
- 1 teaspoon vanilla extract
- For the cheesecake filling:
- 16 ounces cream cheese, softened
- 2/3 cup powdered erythritol or allulose (powdered blends dissolve best)
- 2 large eggs, room temperature
- 1 teaspoon vanilla extract
- 1/4 cup sour cream
- 1/4 cup heavy cream
- For the pumpkin layer:
- 1 cup pumpkin puree (not pumpkin pie filling)
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground cloves
- Pinch of salt
- Optional topping: Lightly sweetened whipped cream and a dash of cinnamon
How to Make It
- Prep your pan and oven: Heat the oven to 325°F (163°C). Line an 8×8-inch pan with parchment paper, leaving overhang on two sides for easy lifting.
- Make the crust: In a bowl, combine almond flour, granulated sweetener, salt, and cinnamon.
Stir in melted butter and vanilla until the mixture resembles damp sand.
- Press and pre-bake: Press the crust mixture firmly and evenly into the lined pan. Bake for 10–12 minutes, until set and lightly golden at the edges. Let it cool for 10 minutes.
- Start the cheesecake base: Beat the softened cream cheese with a hand mixer on medium speed until smooth and fluffy, about 1–2 minutes.
Add powdered sweetener and mix again until creamy with no lumps.
- Add eggs and dairy: Beat in eggs one at a time on low speed. Mix in vanilla, sour cream, and heavy cream just until combined. Don’t overmix to avoid extra air bubbles.
- Divide the batter: Pour about 2/3 of the cheesecake batter over the cooled crust and smooth the top.
- Make the pumpkin layer: Stir pumpkin puree, cinnamon, ginger, nutmeg, cloves, and salt into the remaining 1/3 of the batter until fully blended.
- Layer it up: Spoon the pumpkin mixture over the plain cheesecake layer.
Gently spread to the edges. For a marbled look, drag a knife through a few times.
- Bake low and slow: Bake at 325°F (163°C) for 35–45 minutes, until the edges are set and the center has a slight jiggle. The surface should look mostly matte.
- Cool gradually: Turn off the oven, crack the door, and let the pan sit inside for 15 minutes.
Then cool on the counter until room temperature.
- Chill to set: Cover and refrigerate for at least 4 hours, preferably overnight. This step is key for clean slices and the best texture.
- Slice and serve: Lift out using the parchment, cut into bars with a hot, wiped knife, and top with lightly sweetened whipped cream if you like.
How to Store
- Refrigerator: Store bars in an airtight container for up to 5 days. Keep them chilled until serving.
- Freezer: Freeze bars (without whipped cream) on a sheet pan until firm, then wrap individually and store in a freezer bag for up to 2 months.
Thaw overnight in the fridge.
- Serving from cold: Let bars sit at room temperature for 10–15 minutes before serving for the creamiest texture.
Benefits of This Recipe
- Low in net carbs: Almond flour and keto sweeteners keep carbs in check while still delivering dessert-level satisfaction.
- High in flavor, not sugar: Warm spices and real pumpkin add depth without relying on added sugar.
- Satiating: The fat and protein from cream cheese and almonds help keep you full longer.
- Make-ahead friendly: The flavor and texture improve after chilling, so it’s perfect for planning ahead.
- Gluten-free: No wheat flour, and the crust still tastes buttery and crisp.
Common Mistakes to Avoid
- Using pumpkin pie filling: It has added sugar and spices. Use plain pumpkin puree for full control.
- Not softening the cream cheese: Cold cream cheese leads to lumps. Let it come to room temperature.
- Overbaking: If you bake until fully firm, the bars can crack and turn dry.
Look for a slight jiggle in the center.
- Skipping the chill time: The bars need several hours to set. Rushing this step results in messy slices.
- Using granulated sweetener in the filling: Granulated blends can feel gritty. Use a powdered version for a smooth texture.
Recipe Variations
- Pecan crust: Swap half the almond flour for finely chopped pecans for extra crunch and a deeper nutty flavor.
- Maple vibe (keto-style): Add 1/2 teaspoon maple extract to the filling and a pinch to the crust for cozy, pancake-like notes.
- Spice it up: Use pumpkin pie spice in place of individual spices—start with 1 1/2 teaspoons and adjust to taste.
- Chocolate swirl: Melt 1/4 cup sugar-free chocolate chips with 1 tablespoon butter.
Dollop over the top and swirl before baking.
- Dairy-light option: Replace sour cream with full-fat Greek yogurt and use a lactose-free cream cheese if needed. Texture will be slightly tangier.
- Mini cheesecakes: Press crust and filling into lined muffin tins. Bake 16–20 minutes, cool, and chill.
Great for portion control.
FAQ
Can I use a different sweetener?
Yes. Powdered erythritol, monk fruit erythritol blends, or powdered allulose all work. Allulose tends to make a slightly softer set, while erythritol holds a firmer bite.
Avoid liquid sweeteners in the filling unless you reduce other liquids.
How do I prevent cracks on top?
Don’t overmix the batter, bake at a lower temperature, and avoid overbaking. The gradual cool-down—15 minutes in the turned-off oven—also helps keep the top smooth.
Is canned pumpkin the same as pumpkin pie filling?
No. Pumpkin pie filling includes sugar and spices.
You want plain pumpkin puree with a single ingredient: pumpkin.
Can I double the recipe?
Yes. Use a 9×13-inch pan, increase bake time by 10–15 minutes, and watch for the same visual cues: set edges and a slight jiggle in the center.
What if my crust turns too crumbly?
Add an extra tablespoon of melted butter and press it firmly into the pan. A short pre-bake helps it set so it cuts cleanly later.
Do these taste “keto” or sugar-free?
With the right sweetener and spices, most people won’t notice.
Using powdered sweetener and vanilla keeps the flavor balanced and the texture smooth.
Can I make this nut-free?
Yes. Swap almond flour for finely ground sunflower seed flour by weight. Note that sunflower seeds can react with baking soda in some recipes, but that’s not an issue here.
How many carbs per serving?
Exact macros depend on your ingredients and sweetener.
As a general guide, an 8×8 pan cut into 16 bars usually lands around 3–5g net carbs per bar when using almond flour and a zero-calorie sweetener. Calculate with your specific brands for accuracy.
Final Thoughts
Keto Pumpkin Cheesecake Bars are the kind of dessert that feels special without being fussy. The crust mixes in minutes, the filling comes together in one bowl, and the chill time does the rest. Whether you’re hosting friends or treating yourself after dinner, these bars bring cozy fall flavor with a creamy, satisfying finish. Keep a batch in the fridge, and you’ll have a low-carb treat ready whenever the pumpkin craving hits.
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