These perfectly delicious Keto Pumpkin Blondies are a secretly healthy high fiber low carb dessert! Under 100 calories per blondie with 4.5 grams of fiber and only 0.5 grams of sugar, these gluten-free, dairy-free and sugar-free keto pumpkin blondies are a great way to indulge in your favourite fall flavour!
Fall is definitely around the corner!
As the days get shorter and the nights get cooler, nothing screams "Fall" than the smell of pumpkin baking in the oven!
This was inspired by my newfound love for fiber! Yes...you read that right! Fiber is the new cool kid in my books. After helping me with some health issues (you can read more about it in this blog post!), I have been committed to trying to incorporate more healthy high fiber keto recipes into my blog.
And this gluten-free, dairy-free and sugar-free recipe is the perfect fit! Just like my Easy Keto Pumpkin Roll, Healthy Keto Pumpkin Spice Bite Truffles, Healthy Keto Pumpkin Crisp and these Keto Mini Pumpkin Mousse Pies, making healthy high fiber keto recipes using pumpkin is such a fun way to celebrate fall.
Ingredients
Although the list of ingredients for these dairy-free keto blondies seems long, do not fret as these blondies come together in under 10 minutes!
Coconut oil - Since I wanted to make these into a dairy-free keto blondie recipe, I decided to use coconut oil instead of butter. Make sure that your coconut oil is melted. If it is not, simply place it in the microwave for 15-30 seconds or until it melts.
Pumpkin - You want to make sure that you are using canned pumpkin puree and not pumpkin pie filling which is filled with sugar!
Eggs -2 large eggs are needed for this recipe. Make sure that your eggs are at room temperature. If you add cold eggs to coconut oil, the coconut oil will solidify.
Vanilla, baking soda and salt - These ingredients help to round out the flavours and give these keto pumpkin blondies a little "lift"!
Sweetener - I used a combination of Lakanto Golden (erythritol-based) and allulose. You can use any sweetener you choose but you may have to adjust the amount used depending on the variety of sweeteners. Some keto sweeteners are sweeter or less sweet than others. Also, remember that allulose browns more than other keto sweeteners so if you only use allulose, your dairy-free keto blondies will be darker in colour.
Spices - I used equal amounts of homemade pumpkin pie spice and cinnamon but you can use any ratio that suits your taste.
High Fiber Mix - You can use 1 cup of my High Fiber Baking Mix or simply combine ¼ cup oat fiber with 1 scoop Orgain Vanilla Pea Protein Powder, ¼ cup flaxseed meal and ¼ cup psyllium husk powder instead.
Sugar-free maple syrup - You can use Walden Farms, ChocZero or Lakanto. Make sure that you only stir in (and do not beat) the syrup since sugar-free maple syrup contains xantham gum which will thicken your batter too much if it is whipped.
Optional Pumpkin Seed Topping Ingredients - If you want, you can add this quick and easy maple pumpkin seed topping. Simply mix together ⅓ cup pumpkin seeds with 1 tablespoon sugar-free maple syrup and 1 teaspoon of sweetener. Then, sprinkle it over the top of the bars before they go in the oven!
*See the recipe card for quantities.
Instructions
As I have stated earlier, these gooey keto pumpkin blondies only require 1 bowl and about 10 minutes of hands-on time before they are popped into the oven!
In a large bowl, combine the coconut oil, pumpkin, eggs, sweetener, vanilla, salt, and baking soda.
Beat until all the ingredients are well combined.
Add in a high fiber baking mix, and the spices. Beat until combined. Finally, add in the sugar-free maple syrup and stir to incorporate.
Spread the mixture into a parchment-lined baking dish (add the maple pumpkin topping if using) and bake for 20 minutes.
Only 1 bowl, 10 minutes of prep and 20 minutes in the oven, with very little effort these keto pumpkin blondies are ready to be eaten!
Hint: Make sure all your ingredients are at room temperature or they will not be easily combined. If your eggs are cold, simply place the coconut oil in the microwave to warm it and then add the cracker eggs. The cold eggs will quickly warm up thanks to the hot coconut oil! Just make sure the coconut oil is not too hot or else it could actually cook some of the egg!
Substitutions
This high fiber low carb dessert can use a variety of ingredients which will have very little impact on the taste of these keto pumpkin blondies.
- Coconut Oil - instead of coconut oil, you could use melted butter or melted palm shortening
- High Fiber Muffin Mix - use almond flour (1 cup) with about ¼ cup of flax or psyllium husk. If the mixture is too dry, simply add 1 tablespoon of almond milk until the batter loosens
- Pea Protein Powder - replace with almond flour and 2 tablespoons of sweetener and an additional 1 teaspoon of vanilla extract.
For a gluten-free but not sugar-free version, simply replace the sweeteners with brown and white sugar.
Variations
Here are a couple of different variations to this healthy high fiber keto recipe.
- Chocolate - fold in some sugar-free chocolate chips or sugar-free white chocolate chips at the end and sprinkle some on top before baking
- Nuts - chop some walnuts or pecans and fold them into the batter
- More maple flavour - add ¼ cup of maple syrup and decrease the coconut oil to ⅓ cup
For different recipes combining pumpkin and caramel, check out these Keto Pumpkin Caramel Magic Bars or for a chocolate take, see these Keto Pumpkin Chocolate Bars.
Equipment
You will need a large mixing bowl and a hand-held mixer for this recipe. Then, all you need is an 8 x 8 or 9 x 9-inch baking dish and you are all set for making this healthy high fiber keto recipe!
Although it is not necessary, I like to use a parchment-paper "sling", to help easily remove these bars from the pan.
Storage
These keto pumpkin blondies can be stored in an airtight container on the counter for 5 days or in the fridge for 7-10 days. You can also freeze these bars for up to 3 months.
Top tip
Do not over-bake these dairy-free keto blondies! The point of a "blondie" is to be soft and dense on the inside. If you bake this high fiber low carb dessert for too long, it will end up more like a cake than a blondie.
Healthy 100-Calorie Keto Pumpkin Blondies - High Fiber
These perfectly delicious Keto Pumpkin Blondies are a secretly healthy high fiber low carb dessert! Under 100 calories per blondie with 4.5 grams of fiber and only 0.5 grams of sugar, these gluten-free, dairy-free and sugar-free keto pumpkin blondies are a great way to indulge in your favourite fall flavour!
- Total Time: 35 minutes
- Yield: 16 bars 1x
Ingredients
- ½ cup coconut oil
- ¾ cup canned pumpkin
- 2 eggs
- 2 tbsp sugar-free maple syrup
- 1 tsp vanilla
- ¼ cup allulose
- ¼ cup dark brown sugar substitute
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 tsp cinnamon powder
- 1 tsp pumpkin pie spice
For the Keto High Fiber Baking Mix:
- ¼ cup oat fiber
- 1 scoop Orgain Pea Protein Powder, vanilla
- ¼ cup flaxmeal
- ¼ cup psyllium husk powder
Optional Pumpkin Seed Topping:
- ⅓ cup pumpkin seeds
- 1 tbsp sugar-free maple syrup
- 1 tsp brown sugar substitute
Instructions
- Preheat the oven to 350 degrees and grease an 8 x 8-inch pan with cooking spray or line it with parchment paper.
- In a large bowl, whisk together (do not use a hand-held mixer) the coconut oil, canned pumpkin, eggs, sugar-free maple syrup, allulose, brown sugar substitute, baking soda, and vanilla extract.
- Add the cinnamon, pumpkin pie spice, oat fiber, pea protein powder, flax meal, psyllium husk powder. Do not over-mix, just stir until everything is incorporated into the batter. Add the candied pumpkin seeds, if using, on top.
- Spread the batter into the baking pan and bake for 25-30 minutes or until a toothpick inserted into comes out clean.
To Make Maple Pumpkin seeds:
- In a small bowl, stir together the Maple Pumpkin seed ingredients and sprinkle it over the batter before the pumpkin blondies go into the oven.
Notes
- each bar contains over 75% fat which makes this a keto recipe
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dessert, Snacks
- Method: Baking
- Cuisine: American, Fall, Holidays, Winter
- Diet: Gluten Free
Nutrition
- Serving Size: 1 blondie
- Calories: 88
- Sugar: 0.5
- Fat: 7.4
- Carbohydrates: 4.6
- Fiber: 4.5
- Protein: 1.3
Are these Keto Pumpkin Blondies nut-free?
Yes! Not only are these nut-free but also gluten-free, dairy-free and sugar-free.
Why are these pumpkin bars darker in colour?
These pumpkin bars are a little darker than my other pumpkin recipes since I used a combination of dark flaxseed meal and cinnamon. You can always lighten the blondies by using a golden flaxseed meal.
Can I use whole flax seeds and whole psyllium husk?
No. But if you have whole flax seeds and psyllium husk, simply place the two in a food processor or coffee grinder and pulse/grind until the seeds turn into more of a flour consistency.
What do these keto pumpkin blondies taste like?
These healthy high fiber low carb blondies do have a somewhat "healthy" taste, thanks to the psyllium, oat and flaxseed meal. I actually like "healthy" tasting desserts but if you do not, you can most likely replace half of the "healthy" flour ingredients with almond flour.
What can I top these keto blondies with?
If you do not want to top these blondies with pumpkin seeds, you could use any type of keto crumb topping or a layer or cream cheese frosting.
Emily
Awesome! I added a few drops of liquid stevia to make them sweeter and my family loved them.
Cat
I am with you as I too do not really enjoy overly sweet or "pumpkin-y" desserts! Thanks for the suggestions for other readers.
Damon
These weren't overly sweet or overly "pumpkin" which was fine by me. However, if you want a stronger pumpkin flavour, you may want to add some additional pumpkin pie spice.