Keto Pumpkin Cheesecake Bars Sugar-Free and Gluten-Free (Easy Recipe)

By /
Keto Pumpkin Cheesecake Bars Sugar-Free and Gluten-Free
Keto Pumpkin Cheesecake Bars Sugar-Free and Gluten-Free (Easy Recipe)

Low-Carb Fall Dessert

These keto pumpkin cheesecake bars deliver all the flavors of traditional fall desserts without sugar or gluten. Rich cream cheese combines with pumpkin puree and warming spices in a dessert perfectly suited for low-carb lifestyles. An almond flour crust provides structure while keeping carbs minimal. Each bar satisfies sweet cravings while supporting ketogenic goals through carefully selected ingredients.

Why This Keto Recipe Works

Traditional pumpkin cheesecake contains significant amounts of sugar and flour that spike blood sugar. This recipe replaces those ingredients with keto-friendly alternatives that maintain flavor and texture. Almond flour creates a nutty crust without grains. Sugar-free sweeteners provide sweetness without carbohydrates. The result is a dessert indistinguishable from high-carb versions in taste and satisfaction. Each serving contains minimal net carbs, making this dessert suitable for strict ketogenic diets.

Main Recipe

Keto Pumpkin Cheesecake Bars

4g Net Carbs Per Bar Sugar-Free Gluten-Free

These layered cheesecake bars feature an almond flour crust, vanilla cheesecake layer, and pumpkin spice layer topped with pecan crumble.

Ingredients (Makes 16 bars):

Almond Flour Crust:

  • 1.25 cups almond flour
  • 3 tablespoons erythritol or monk fruit sweetener
  • 1/2 teaspoon pumpkin pie spice
  • 8 tablespoons butter, melted

Vanilla Cheesecake Layer:

  • 16 ounces cream cheese, softened
  • 2/3 cup powdered erythritol or monk fruit sweetener
  • 2 large eggs
  • 1 tablespoon vanilla extract

Pumpkin Cheesecake Layer:

  • 2/3 cup pumpkin puree
  • 1.5 teaspoons pumpkin pie spice

Pecan Crumble Topping:

  • 1/2 cup pecans, chopped
  • 3 tablespoons almond flour
  • 2 tablespoons butter, cold
  • 2 tablespoons brown erythritol sweetener
  • 1/2 teaspoon cinnamon

Step-by-Step Instructions:

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Line an 8×8-inch baking pan with parchment paper, leaving overhang for easy removal.
  3. Mix almond flour, sweetener, and pumpkin pie spice in a bowl.
  4. Pour melted butter into the almond flour mixture and stir until combined.
  5. Press crust mixture firmly into the bottom of prepared pan.
  6. Bake crust for 10 minutes until lightly golden.
  7. Remove from oven and cool completely.
  8. Beat softened cream cheese with powdered sweetener until smooth and fluffy.
  9. Add eggs one at a time, beating well after each addition.
  10. Mix in vanilla extract.
  11. Remove half the cheesecake mixture to another bowl and set aside.
  12. To the remaining half in the mixer, add pumpkin puree and pumpkin pie spice.
  13. Beat until well combined and smooth.
  14. Pour vanilla cheesecake layer over cooled crust and spread evenly.
  15. Carefully spread pumpkin cheesecake layer over vanilla layer.
  16. In a food processor, pulse pecans, almond flour, cold butter, brown sweetener, and cinnamon until crumbly.
  17. Sprinkle pecan crumble evenly over pumpkin layer.
  18. Bake for 35 to 40 minutes until edges are set and center is slightly jiggly.
  19. Cool completely at room temperature.
  20. Refrigerate for at least 4 hours or overnight before cutting.
  21. Use parchment overhang to lift cheesecake from pan.
  22. Cut into 16 equal bars.
  23. Store covered in refrigerator for up to 5 days.

Additional Keto Pumpkin Cheesecake Variations

Crustless Keto Pumpkin Cheesecake Bars

3g Net Carbs Per Bar

Skip the crust entirely for even lower carbs. This simplified version focuses on the creamy filling.

Ingredients (Makes 12 bars):

  • 16 ounces cream cheese, softened
  • 2/3 cup pumpkin puree
  • 2/3 cup powdered erythritol
  • 3 large eggs
  • 1 tablespoon vanilla extract
  • 2 teaspoons pumpkin pie spice
  • Pinch of salt

Step-by-Step Instructions:

  1. Preheat oven to 325 degrees Fahrenheit.
  2. Line an 8×8-inch pan with parchment paper.
  3. Beat cream cheese with powdered sweetener until smooth.
  4. Add pumpkin puree and mix until combined.
  5. Add eggs one at a time, beating on low speed after each addition.
  6. Mix in vanilla extract, pumpkin pie spice, and salt.
  7. Pour mixture into prepared pan.
  8. Bake for 35 to 40 minutes until edges are set.
  9. Cool completely, then refrigerate for 4 hours.
  10. Cut into 12 bars and serve chilled.

No-Bake Keto Pumpkin Cheesecake Bars

5g Net Carbs Per Bar

These no-bake bars require no oven time while delivering full pumpkin cheesecake flavor.

Ingredients (Makes 12 bars):

No-Bake Crust:

  • 1.5 cups almond flour
  • 1/4 cup melted butter
  • 2 tablespoons erythritol

No-Bake Filling:

  • 16 ounces cream cheese, softened
  • 2/3 cup pumpkin puree
  • 1/2 cup powdered erythritol
  • 1 teaspoon vanilla extract
  • 2 teaspoons pumpkin pie spice
  • 8 ounces whipped topping or whipped heavy cream

Step-by-Step Instructions:

  1. Mix almond flour, melted butter, and sweetener in a bowl.
  2. Press firmly into the bottom of an 8×8-inch pan.
  3. Refrigerate crust while preparing filling.
  4. Beat cream cheese with powdered sweetener until fluffy.
  5. Add pumpkin puree, vanilla extract, and pumpkin pie spice.
  6. Beat until well combined.
  7. Fold in whipped topping gently.
  8. Spread filling over chilled crust.
  9. Smooth the top with a spatula.
  10. Refrigerate for at least 4 hours or overnight.
  11. Cut into 12 bars and serve chilled.

Mini Keto Pumpkin Cheesecake Bites

2g Net Carbs Per Bite

Individual portions make perfect party treats or portion-controlled desserts.

Ingredients (Makes 24 mini bites):

  • 16 ounces cream cheese, softened
  • 1/2 cup pumpkin puree
  • 1/2 cup powdered erythritol
  • 2 large eggs
  • 1 teaspoon vanilla extract
  • 1.5 teaspoons pumpkin pie spice
  • 24 mini muffin liners

Step-by-Step Instructions:

  1. Preheat oven to 325 degrees Fahrenheit.
  2. Line a mini muffin tin with 24 liners.
  3. Beat cream cheese with powdered sweetener until smooth.
  4. Add pumpkin puree and mix until combined.
  5. Add eggs one at a time, beating on low speed.
  6. Mix in vanilla extract and pumpkin pie spice.
  7. Divide mixture evenly among muffin cups.
  8. Bake for 18 to 20 minutes until set.
  9. Cool completely, then refrigerate for 2 hours.
  10. Store in refrigerator and serve chilled.

Keto Baking Tips for Success

Choose quality sweeteners:

Erythritol and monk fruit sweetener work best in keto baking. Avoid sweeteners with maltodextrin or dextrose that contain hidden carbs. Powdered sweeteners blend more smoothly than granulated versions in cheesecake filling.

Soften cream cheese properly:

Leave cream cheese at room temperature for at least one hour before using. Cold cream cheese creates lumps that ruin smooth texture. Microwave for 10-second intervals if time is short, but avoid overheating.

Prevent cracks in cheesecake:

Avoid overbeating once eggs are added to prevent incorporating excess air. Bake until edges are set but center remains slightly jiggly. Cooling gradually prevents temperature shock that causes cracks.

Use pure pumpkin puree:

Check labels carefully and avoid pumpkin pie filling which contains added sugar. Pure pumpkin puree should list only one ingredient. One 15-ounce can provides enough for multiple keto recipes.

Chill before cutting:

Refrigerating cheesecake for at least four hours allows it to set completely. Overnight chilling produces the cleanest cuts. Wipe knife between cuts for neat, professional-looking bars.

Store keto desserts properly:

Cover cheesecake bars tightly to prevent them from absorbing refrigerator odors. Properly stored bars keep for five days refrigerated. Freezing works well for longer storage up to three months.

Understanding Keto Sweeteners

Erythritol provides zero net carbs because the body does not metabolize it. This sugar alcohol tastes similar to sugar without the blood sugar spike. Monk fruit extract comes from a small Asian melon and contains no carbs or calories. It provides intense sweetness, so recipes require less volume. Combining erythritol with monk fruit often produces the best flavor profile closest to sugar. Avoid sweeteners containing maltodextrin which adds hidden carbohydrates. Brown erythritol mimics brown sugar’s molasses flavor without actual sugar.

Nutritional Benefits of Keto Desserts

Keto pumpkin cheesecake bars provide satisfying dessert while supporting ketogenic goals. The high fat content from cream cheese and butter keeps you satisfied longer. Pumpkin adds fiber, vitamin A, and antioxidants without excessive carbs. Eggs contribute complete protein and essential nutrients. Almonds in the crust provide healthy fats, vitamin E, and magnesium. This nutritional profile makes these bars far superior to traditional high-sugar desserts that offer empty calories.

These keto pumpkin cheesecake bars prove that sugar-free and gluten-free desserts can taste amazing. Through careful ingredient selection and proper technique, you can enjoy seasonal fall flavors while maintaining ketogenic macros perfectly.

Related Posts

Scroll to Top