Keto/Paleo Dark Chocolate Pumpkin Bars


The other day I was leaving for work and opened the front door and a little piece of fall slapped me right in the face. This was a very welcomed slap as I am currently counting down the days until I can wear my fall sweaters and boots. As soon as September 1st rolls around I turn into the crazy “Pumpkin Spice Lady” on a mission to eat, create and surround myself with all things pumpkin.

My fall decor is placed neatly in every nook of our home along with a delicious pumpkin candle burning in the background. The only thing missing from this very fall equation is a pumpkin treat. Don’t you worry, “The Crazy Pumpkin Spice Lady” saved the day and is making all your fall dreams come true with this creamy and divine Keto Chocolate Pumpkin Pie Bars.

I am a big fan of frozen treats and love sitting down and enjoying them with a hot cup of coffee. This recipe was created to serve as a healthy weekend treat for my whole family. The best thing about this recipe is it is sugar free, dairy and gluten free along with being Keto and Paleo compliant. I love using organic canned pumpkin and coconut cream, monk fruit syrup along with Lilly’s Chocolate to make the top coating. This recipe is great to make ahead of time and freeze in a baking dish and pull out 5 minutes before serving. This would also be good with a big dollop of coconut whipped cream served on the top.

I love being able to create dessert recipes that leave you feeling satisfied without the black cloud of “guilt” looming over your head. I’m hopeful that you guys are getting into the fall spirit and I hope this recipe serves all your healthy fall treat needs in a yummy and satisfying way. Blelow I have included 2 recipes, 1 that is Keto and the other is Paleo version.

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Keto Dark Chocolate Pumpkin Bars

  • Author: Ashley McCrary
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 6 Large Bars 1x


A must have frozen creamy pumpkin bar that is the perfect for fall weather. This recipe is Paleo and Keto compliant.



Keto Pumpkin Cream Version

  • 2 cans coconut milk (chilled)
  • 1 can pumpkin puree
  • 1 cup unsweetened dark chocolate (melted (see notes))
  • 20 drops pure liquid stevia (or 2 tbsp of other sugar-free sweetener of choice, see notes)
  • 1 1/2 tsp pumpkin pie spice

Keto Crust Version

  • 1/2 cup Almonds
  • 1/2 cup pecans
  • 3 tbsp monk fruit syrup ((see notes for brand I use))
  • 1/2 tsp vanilla extract
  • 1 1/2 tbsp cocoa powder
  • 6 drops pure liquid stevia (or 1 tsp of other sugar-free sweetener of choice, see notes)

Paleo Pumpkin Cream Version

  • 2 cans coconut milk (chilled)
  • 1 can pumpkin puree
  • 3 tbsp maple syrup (date syrup would work also)
  • 1 cup unsweetened chocolate
  • 1 1/2 tsp pumpkin pie spice

Paleo Crust Version

  • 1/2 cup Almonds
  • 1/2 cup pecans
  • 3/4 cup dates
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1 1/2 tbsp cocoa powder


  1. Use an 8×8 baking dish and line the bottom with parchment paper. Sit to the side.
    Add all of the ingredients for the crust to a food processor or blender. Blend until it is a thick crust like consistency. The crust should be sticky and almost resemble a Larabar. (The paleo version will likely stick better. The keto version will be less sticky but still sticky enough to spread on the bottom of the dish and will hard once in the freezer).
  2. Transfer the crust to the baking pan and spread out evenly on top of the parchment paper. Move the baking pan with the crust to the freezer while making your cream filling.
  3. Add the chilled coconut milk (do not use the water at the bottom of the can, only the heavy cream at the top) to a mixer. Add the rest of the ingredients to the coconut milk and mix on high until combined.
  4. Once combined, remove the baking dish from the freezer and pour the filling over the top.
  5. Transfer back to the freezer to harden for at least 3-4 hours.
  6. Once firm, melt 1 cup of dark chocolate and pour evenly over the top of the pumpkin mixture and allow to harden. The coldness from the pumpkin cream should allow this to happen fairly quickly.
  7. Cut the bars into 6 large or 12 small.


Click below to grab my favorite products for this recipe:

Lilly’s Chocolate

Monk Fruit Syrup

Liquid Stevia

8×8 Baking Dish

Parchment Paper

Maple Syrup



  • Category: Dessert

Comments (1)

  • Can’t wait to try out! Thank you!!


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