I absolutely love this Keto and Paleo Dark Chocolate Pumpkin Bars Recipe because it combines rich, creamy pumpkin goodness with indulgent dark chocolate, all while keeping it healthy and diet-friendly. It’s perfect for those chilly fall days when you want something comforting but also want to stick to your keto or paleo lifestyle. When I first tried this, I was amazed by how fudgy the crust turned out and that perfect balance of sweet pumpkin spice that never feels over the top.
You’ll find that these bars are incredibly versatile – they work as a guilt-free dessert, a snack, or even a special treat for holiday gatherings that everyone can enjoy without compromising their nutrition goals. Plus, the simplicity of ingredients makes it easy to whip up quickly when pumpkin cravings hit hard!
Why You’ll Love This Recipe
- Diet-Friendly: Perfectly crafted to fit both keto and paleo lifestyles without losing flavor.
- Rich & Creamy Texture: The pumpkin cream filling feels indulgent but is naturally sweetened.
- Simple Ingredients: You probably have most of these staples in your pantry already, making it easy to pull together.
- Make-Ahead Friendly: Freezes and stores wonderfully, so you can enjoy it anytime.
Ingredients You’ll Need
These ingredients work harmoniously to deliver a luscious pumpkin bar that feels indulgent but stays true to keto and paleo principles. Each element has a purpose, from the rich coconut milk to the crunchy nut crust, and choosing quality cocoa and sweeteners really makes a difference.
- Coconut Milk: Use full-fat and well-chilled to get that perfect creaminess without the watery parts.
- Pumpkin Puree: Go for pure pumpkin, not the pumpkin pie filling which has added sugars.
- Unsweetened Dark Chocolate: This gives you rich flavor without extra sugar—Lilly’s chocolate is my personal fave!
- Pure Liquid Stevia or Other Sugar-Free Sweeteners: Balance sweetness carefully to your taste.
- Pumpkin Pie Spice: This warm spice blend brings the classic fall pumpkin flavor.
- Almonds & Pecans: These nuts form the crust, adding that necessary crunch and nuttiness.
- Monk Fruit Syrup or Maple Syrup (depending on keto or paleo): Adds sweetness and helps bind the crust perfectly.
- Cocoa Powder: For the deep chocolate notes in the crust.
- Vanilla Extract: Enhances the natural flavors beautifully.
- Dates (only for paleo crust): Acts as a natural sweetener and binder in the crust.
Variations
I love to tweak this Keto and Paleo Dark Chocolate Pumpkin Bars Recipe depending on what I have on hand or the season. It’s flexible enough to allow for different sweeteners or nut combinations without sacrificing taste, so feel free to make it your own!
- Nut-Free Variation: I once swapped out nuts with sunflower seeds and a bit of coconut flour for a nut-free crust, which worked surprisingly well.
- Spiced Up: Sometimes I add a pinch of cayenne or cinnamon to the chocolate topping for a little kick; it wakes up the flavors beautifully.
- Extra Chocolate: For chocoholics, doubling the chocolate layer on top is a total hit in my house.
How to Make Keto and Paleo Dark Chocolate Pumpkin Bars Recipe
Step 1: Prepare the Crust Base
Start by lining an 8×8-inch baking dish with parchment paper—this step saves you from any sticky mess later. Then, toss your crust ingredients into a food processor or high-speed blender. Pulse until it forms a thick, sticky dough that resembles a Larabar’s texture. If you’re making the paleo version, it’ll feel just right, sticky and easy to press; the keto crust can be a bit less sticky but still spreads well. Press the mixture evenly into the bottom of your pan and pop it into the freezer while you whip up the filling. Trust me, chilling the crust first helps it hold up beautifully once you add the creamy pumpkin layer.
Step 2: Make the Pumpkin Cream Filling
Open your chilled coconut milk cans carefully and scoop out only the thick cream on top—this is key for that luscious, mousse-like consistency. Pour it into your mixer’s bowl and add pumpkin puree, melted dark chocolate, pumpkin pie spice, and your chosen sweetener. I like to mix on high until everything is combined and smooth, which usually takes a couple of minutes. This filling is so dreamy, you’ll want to sneak spoonfuls! Once ready, take your freezing crust out and pour the pumpkin cream on top, spreading it evenly. Then back into the freezer it goes for at least 3-4 hours to set.
Step 3: Add the Final Chocolate Layer
After your pumpkin cream bars have set nicely, melt another cup of dark chocolate using a double boiler or microwave in short bursts. Pour this over the firm pumpkin layer and let it cool to harden—the cold pumpkin base helps it solidify super fast. This glossy, chocolatey top is the cherry on top and adds a perfect contrast to the creamy pumpkin beneath. When completely set, cut the bars into either six large or twelve small pieces depending on your craving level.
Pro Tips for Making Keto and Paleo Dark Chocolate Pumpkin Bars Recipe
- Use Full-Fat Coconut Milk: I’ve learned that nothing gets that creamy texture like full-fat coconut milk chilled overnight—don’t settle for anything less.
- Balance Sweetness Carefully: Everyone’s sweetness tolerance varies, so adjust stevia or syrup quantities slowly as you mix.
- Freeze to Set, Not Refrigerate: Refrigerating won’t firm these bars enough, the freezer is your best friend here for a sliceable texture.
- Use Parchment Paper for Easy Removal: Trust me, lining your pan is the easiest way to lift these bars out cleanly without breaking.
How to Serve Keto and Paleo Dark Chocolate Pumpkin Bars Recipe
Garnishes
I usually keep the garnishes simple to let the bars stand out, but a sprinkle of chopped toasted pecans or a light dusting of cocoa powder on top adds a little extra flair. Sometimes, I add a tiny dollop of coconut whipped cream for a creamy complement—totally optional but a delightful touch that never gets old in my book.
Side Dishes
These bars pair especially well with a warm cup of coffee or herbal tea. If you want a fuller autumn-themed treat, try serving them alongside a bowl of spiced roasted nuts or a fresh pumpkin chia pudding for a complete festive spread.
Creative Ways to Present
For special occasions, I like arranging these bars on a wooden board with some fresh cinnamon sticks, star anise, and a few pumpkin leaves for that cozy fall vibe. Wrapping individual bars in parchment with a pretty ribbon also makes a thoughtful homemade gift that everyone loves receiving—especially health-conscious friends!
Make Ahead and Storage
Storing Leftovers
I store leftovers in an airtight container in the freezer. When kept cold, these bars maintain their texture and flavor wonderfully for up to two weeks. Just be sure to slice them after they’re fully frozen so they don’t crumble.
Freezing
Freezing is hands-down the best way I’ve found to enjoy these bars on your own schedule. I portion them into single servings and wrap them tightly in plastic wrap before freezing. When I want a treat, I just unwrap one and let it thaw at room temperature for about 10-15 minutes. They soften beautifully without losing that satisfying firmness.
Reheating
Usually, I skip reheating to keep the bars’ fudgy texture intact, but if you prefer it a little softer, I recommend a quick 10-second microwave zap or a few minutes at room temperature rather than heating directly. This avoids melting the chocolate top too much and keeps that lovely layered effect intact.
FAQs
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Can I make this Keto and Paleo Dark Chocolate Pumpkin Bars Recipe nut-free?
Yes! If you have a nut allergy or just want to avoid nuts, try substituting the almond and pecan crust for a mix of sunflower seeds and coconut flakes with a bit of coconut flour to bind. The texture won’t be exactly the same but still delicious and keto/paleo compliant.
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What sweeteners work best for this recipe?
For keto, liquid stevia and monk fruit syrup work great to maintain low carbs while giving sufficient sweetness. For paleo, maple syrup or date syrup provide natural sweetness and complement the pumpkin’s flavor perfectly. Adjust sweetness to your preference to avoid bitterness from chocolate.
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How do I store these bars to keep them fresh?
Store the bars wrapped in parchment or in an airtight container in the freezer. This keeps the texture and flavor intact for up to two weeks. Just let thaw briefly before serving for the best experience.
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Can I use canned pumpkin pie filling instead of pumpkin puree?
It’s best to avoid pumpkin pie filling because it contains added sugars and spices that could affect the recipe’s flavor and texture. Pure pumpkin puree keeps the recipe clean and naturally sweet from your own sweeteners.
Final Thoughts
This Keto and Paleo Dark Chocolate Pumpkin Bars Recipe has truly become a fall favorite in my household—not only because it’s delicious and easy to make, but also because it fits effortlessly into my lifestyle without compromise. I encourage you to try it out, experiment with small tweaks, and make it your own. Whether you’re after a quick snack or a festive dessert, these bars always impress, and I’m confident you’ll love them as much as I do!
Print
Keto and Paleo Dark Chocolate Pumpkin Bars Recipe
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 4 hours 15 minutes
- Yield: 6 large bars
- Category: Dessert
- Method: No-Cook
- Cuisine: American
- Diet: Low Carb
Description
Delight in these rich and creamy Keto Dark Chocolate Pumpkin Bars, featuring a nutty crust and a luscious pumpkin cream filling infused with warm pumpkin pie spice. Perfectly sweetened with stevia and monk fruit syrup, these bars are a guilt-free dessert ideal for the fall season or any time you crave a keto-friendly treat.
Ingredients
Keto Pumpkin Cream Version
- 2 cans coconut milk, chilled (use only the heavy cream at the top)
- 1 can pumpkin puree
- 1 cup unsweetened dark chocolate, melted
- 20 drops pure liquid stevia or 2 tbsp other sugar-free sweetener
- 1 1/2 tsp pumpkin pie spice
Keto Crust Version
- 1/2 cup almonds
- 1/2 cup pecans
- 3 tbsp monk fruit syrup
- 1/2 tsp vanilla extract
- 1 1/2 tbsp cocoa powder
- 6 drops pure liquid stevia or 1 tsp other sugar-free sweetener
Paleo Pumpkin Cream Version
- 2 cans coconut milk, chilled (use only the heavy cream at the top)
- 1 can pumpkin puree
- 3 tbsp maple syrup (date syrup can be substituted)
- 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
Instructions
- Prepare the baking dish: Line an 8×8 inch baking dish with parchment paper on the bottom and set it aside.
- Make the crust: Place all crust ingredients into a food processor or blender and blend until a thick, sticky mixture forms, resembling a Larabar consistency. This crust should be sticky enough to spread and will firm up once frozen.
- Form the crust layer: Transfer the crust mixture into the lined baking dish and evenly spread it out. Place the dish in the freezer while you prepare the filling.
- Mix the pumpkin cream filling: Scoop only the thick coconut cream from the top of the chilled cans into a mixer. Add pumpkin puree, sweetener (stevia or alternative), pumpkin pie spice, and melted dark chocolate to the cream. Mix on high speed until all ingredients are well combined and smooth.
- Assemble the bars: Remove the crust from the freezer and pour the pumpkin cream filling evenly over the crust layer.
- Freeze to set: Return the baking dish to the freezer and allow it to harden for at least 3 to 4 hours to set the filling firmly.
- Add the chocolate topping: Once the bars are firm, melt 1 cup of dark chocolate and pour it evenly over the frozen pumpkin cream layer. The cold surface will help the chocolate harden quickly.
- Cut and serve: After the chocolate has hardened, cut the dessert into 6 large bars or 12 smaller bars as preferred. Serve chilled.
Notes
- Use only the thick coconut cream part from the cans of coconut milk for best texture; discard or save the liquid for another use.
- For the keto version, choose a low-carb sweetener like stevia or monk fruit syrup to keep carbs low.
- The crust will firm up in the freezer and become easier to slice once fully frozen.
- You can substitute maple syrup with date syrup in the paleo versions for natural sweetening.
- Use high-quality unsweetened dark chocolate like Lilly’s Chocolate for the best flavor and keto compliance.
- Line the baking pan with parchment paper for easy removal of bars.
Nutrition
- Serving Size: 1 large bar
- Calories: 280
- Sugar: 2g
- Sodium: 55mg
- Fat: 24g
- Saturated Fat: 15g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 5g
- Protein: 5g
- Cholesterol: 0mg
