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prep time
15 min
cook time
20 min
ready time
35 min
Keto Pumpkin Breakfast Bars
Our Keto breakfast bars are made from a base of pumpkin puree, sliced almonds, and unsweetened coconut flakes. The mixture is blended together with egg whites to hold it all together and to add healthy protein to the bars. The mixture is pressed firmly into a cake pan to keep all the pieces together. Since there is no gluten or sugar in this recipe, this step is essential. Once baked to golden brown perfection, the bars are cut into sections and can be stored in the fridge for up to one week or in the freezer for up to one month. These bars can be spiced with cinnamon and nutmeg to make them pumpkin spice flavored if desired! Our breakfast bars make for a great grab-and-go snack for busy mornings.
How to make Keto breakfast bars
Keto breakfast bars are easy to make and can be mixed up in one bowl, making cleanup a breeze. Egg whites are added to the mixture so that when baked, the bars hold together. Once the mixture is ready, it is scooped into a cake pan. A piece of parchment paper is placed on top of the mixture and pressed with the palms of your hands so the pieces are pressed together tightly. This part is an essential step since there is no gluten or sugar in this recipe as a binder. Chilling the bars before cutting is also an important part of keeping these bars in shape. Be sure to use finely shredded coconut flakes for this recipe, as they compact together better. Thicker coconut flakes will not hold together in this recipe. If you cannot find finely shredded coconut flakes, you can process larger flakes into fine flakes using a food processor.
Is pumpkin Keto?
Yes! Pumpkin is wonderfully Keto in small quantities since it is high in fiber and low carb.
Where can I find a monk fruit sweetener blend?
Monkfruit sweetener blend can be found at most large grocery stores and supermarkets these days. If not, then it is a common ingredient that can be found at natural food stores. It is also available at large online retailers like Amazon.
To make the ultimate pairing, serve Keto Pumpkin Breakfast Bars with our Best Keto Butter Coffee! A popular recipe on our site!
Net Carbs
1.7 g
Fiber
2.6 g
Total Carbs
7.4 g
Protein
2.7 g
Fats
12.6 g
135 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Almonds, raw
1 cup, sliced
Coconut, dried, shredded or flaked, unsweetened
1.25 cup, shredded
Monk Fruit Erythritol Blend
3 tbsp
100% Pure Pumpkin Puree
0.5 cup
Coconut oil
3 tbsp
Egg whites
1 large
Himalayan Pink Sea Salt
0.13 tsp
Recipe Steps
steps 5
35 min
Step 1
Preheat the oven to 350°F (175°C). In a medium-sized mixing bowl, combine the sliced almonds, unsweetened shredded coconut flakes, monk fruit sweetener blend, and pumpkin puree. Be sure to use finely shredded coconut flakes for this recipe so the mixture compacts together.Step 2
Add in the egg whites, melted coconut oil, and sea salt. Mix well to combine. Pour into an 8" x 8" (20x20 cm) cake pan. You can line the cake pan with parchment paper that hangs over the sides of the cake pan for easy removal after baking.Step 3
Cover the top of the mixture in the pan with parchment paper. Use your palms to press as firmly as possible to compact the ingredients together. This will help the bars hold together after baking.Step 4
Bake for 20 minutes or until the bars are golden brown on the edges. Remove them from the oven to allow cooling.Step 5
Once the bars have cooled, place them in the fridge to firm up before cutting. Cut them into 12 bars. Remove them gently using a metal spatula to separate them. Enjoy!
