Keto Nutty Spiced Pumpkin Breakfast Bars

These Keto pumpkin bars are full of nuts, seeds and warming spices making them perfect for breakfast on the go or as a great afternoon snack. It's so easy to make in just one bowl, they are gluten-free, dairy-free, and Paleo-friendly. You can make your own pumpkin puree (see notes below) or use store-bought canned puree for ease. These bars are great to make when you have leftover pumpkin pie filling from making this Keto pumpkin recipe: https://my.carbmanager.com/daily-log?dialog=food-detail:ug:810ff15b8baa4a5d85d4ff18210c8f1b

Is pumpkin Keto-friendly?

Pumpkins are a type of winter squash, commonly thought to be a vegetable, but they are technically a low-carb fruit. They typically contain 7g of net carbs per cup, making it safe to incorporate and eat on a Keto low-carb diet, you just need to watch the portion size.

Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals, and are particularly high in beta-carotene, a powerful antioxidant. Beta-carotene is the red-orange pigment that gives plants and fruits their color. The human body then converts this antioxidant into vitamin A which may help with immunity, eye health, and healthy skin.

What type of pumpkin do I choose?

The typical Halloween carving pumpkins are ok but they do lack flavor. Pumpkins for pies are often labeled as sugar pumpkins or pie pumpkins. Do source a smaller and more dense pumpkin with rich orange flesh. There are many varieties but some specific names are ‘Delicata’, ‘Crown prince’, ‘Baby Pam’, ‘Autumn Gold’, or butternut squash.

If you are short on time you can buy canned pumpkin puree, but always check the ingredients of store-bought pumpkin puree as they are often laden with added sugar. Ensure what you buy is 100% pumpkin puree and not ‘pumpkin pie filling’.

How to prepare a whole pumpkin:

You can either steam or roast the pumpkin. To steam, carefully peel the pumpkin with a vegetable peeler, cut it in half, and use a spoon to remove the seeds and strings. Dice the pumpkin into 1-inch cubes and place it into a steaming basket set inside a deep pan with a couple of inches of water at the base. Bring to a simmer and let steam for 20-25 minutes until tender. Use a potato masher or food processor to puree.

To roast it, carefully cut the pumpkin into slices and place the pumpkin on a baking tray. Roast at 180C/ 350F for 45 minutes, checking periodically not to burn. Scrape the flesh from the skin and blend in a food processor until smooth.

When you core the pumpkin, keep the seeds and roast them on a tray with a sprinkling of sea salt and olive oil. Pumpkin seeds are also called pepitas, the seed and their husks are edible and also make a delicious Keto snack full of protein, magnesium, copper, and zinc.

Fresh pumpkin purée keeps well in the fridge for up to 3 days, alternatively, you can freeze any leftover puree for several months and use it in savory dishes or other sweet Keto bakes!

What spices can I use?

If you use a store-bought pumpkin spice mix, always check the label for any added sugars.

Pumpkin spice mix typically contains cinnamon, ginger, nutmeg, and cloves in varying quantities. Feel free to adjust to your taste.

Can I make any substitutions?

You can use any nut butter you like and switch out any nuts or seeds of your choice. Chia seeds, sesame seeds, hazelnuts, almonds, and walnuts would all work great in this recipe.