Healthy Pumpkin Bars with Cream Cheese Frosting

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 These healthy pumpkin bars with cream cheese frosting have quickly become my go-to, especially during my favorite time of the year: fall. The creamy cream cheese frosting paired with these pumpkin pie bars? It’s a match made in heaven.

It’s the perfect fall dessert without all that unnecessary sugar. If you’ve been searching for that standout pumpkin treat that won’t just be a hit with you, but with the whole family, you’ve found it. Trust me, once you try these, they might just become your new favorite recipe.

Pumpkin bar with cream cheese frosting on a white plate with a bite taken out of it.

These healthy pumpkin bars with cream cheese frosting are the epitome of fall comfort. As the leaves start to turn, many of us start craving those familiar fall flavors. But imagine enjoying those nostalgic tastes without the aftermath of a sugar crash?

Similar to these pumpkin protein bars, these bars are just that—a healthier take on a cherished fall treat, blending reduced sugar, whole ingredients, and the unmistakable charm of pumpkin pie spice.

By incorporating a few clever ingredient tweaks, we’ve whipped up a dessert that not only satisfies the sweet tooth but also feels good in the belly. When those Fall cravings hit, and you’re in the mood for a piece of the season, this pumpkin bar recipe is your ticket.

Loving making your own healthy dessert bars? Try this Healthy Millionaire Shortbread or these Cranberry Bliss Bars next.

What You’ll Love About This Recipe

  • Fall Favorite, Lightened Up: These pumpkin bars capture the essence of classic fall desserts but with a healthier twist,
  • Suitable for Various Diets: Whether you’re on a low sugar diet, prefer whole foods, or are simply watching your calories, this recipe caters to many dietary preferences without compromising on flavor.
  • Creamy, Dreamy Frosting: The decadent cream cheese frosting is made with Siggi’s Vanilla Yogurt, providing a creamy texture and a boost of protein that pairs beautifully with the pumpkin bars.

Rachel’s Nutrition Tip: These pumpkin bars are a macro win! With fiber-rich pumpkin and whole grains, they’re a smarter carb choice. Swapping out oils for apple sauce and using Swerve cuts back on fats and sugars, while the yogurt-boosted cream cheese frosting adds a protein touch

What Makes These Pumpkin Bars Healthy?

First off, instead of going the usual route with refined all-purpose flour, we’re using a blend of whole wheat flour and almond flour. This mix not only lends a richer texture but also a bonus of nutrients not found in regular flour.

Sugar? We’ve sidestepped the refined stuff. These easy pumpkin bars and their luscious cream cheese frosting are 100% refined sugar-free. We’ve harnessed the natural sweetness of maple syrup and paired it with the zero-calorie sweetener, Swerve. This combo sweetens our bars perfectly, all while keeping the carb count in check.

And here’s the real game-changer: no oils. Yep, these are completely oil-free pumpkin bars. The magic? Apple sauce. It steps in, adding moisture and a subtle sweetness, without the need for any oils.

Now, let’s chat about that creamy topping. Our sugar free cream cheese frosting recipe has a secret ally: vanilla Greek yogurt. It not only infuses the frosting with a hint of vanilla but also amps up the protein content. So, while you’re enjoying these delicious pumpkin bars, you can take comfort in knowing the fats and carbs are dialed down.

The bars themself are not super sweet so you can add more of the Swerve sweetener – however – the frosting adds a lot of the sweetness to the bars. Plus, the combination of cinnamon, pumpkin spice, and nutmeg make up for lack of sweetness.

Recipe Ingredients

You’ll need the following ingredients to make these Healthy Pumpkin Bars With Cream Cheese Frosting:

Ingredient for pumpkin bar with cream cheese frosting in individual containers.

Ingredient Notes

Greek Yogurt: You can use any brand of vanilla Greek Yogurt – however I prefer Siggi’s because it is high in protein and low in sugar. If you have an Aldi’s near you….the Skyr brand is basically their version of Siggi’s and a great option as well.

Pumpkin Puree: Be sure to sure to use 100% pure pumpkin puree, not pumpkin pie filling.

Pumpkin Spice: You can use pumpkin spice or pumpkin pie spice as they can be used interchangeably.

Related: Pumpkin Spice vs. Pumpkin Pie Spice

How to make Healthy Pumpkin Bars: Step by Step

Step 1: In a large bowl mix together the whole wheat flour, almond flour, sweeteners, apple sauce, spices, eggs, almond milk, canned pumpkin, baking soda and powder with an electric hand mixer on medium speed.

Pumpkin bar batter being mixed together in a bowl.

Step 2:  Spread the mixture into a 9×13″ baking pan and bake the bars in the oven at 350 degrees for about 35-40 minutes.

Pumpkin bar batter being spread into a baking dish.

Step 3: In a medium sized bowl mix together the whipped cream cheese, vanilla extract, sweetener, and vanilla Greek yogurt.

Greek yogurt frosting being mixed together with an electric mixer.

Step 4: Spread the frosting on your pumpkin bars after they have cooled down completely.

Greek yogurt frosting being spread onto pumpkin bars.

Recipe Tips and Tricks

Make sure that you are using pure pumpkin puree and not pumpkin pie filling, which contains added sugars and spices.

Use an offset spatula to even out the pumpkin bar batter and, later on, to give your frosting that smooth finish. It’s a game-changer in my kitchen toolkit!

When making the cream cheese frosting, ensure your cream cheese is at room temperature for smoother blending.

Let the bars cool completely before frosting. This ensures the frosting doesn’t melt off.

Storage Tips

Storage: Once your pumpkin bars have fully cooled, transfer them into an airtight container. To prevent any sticky frosting situations, layer parchment paper between the bars. Because of the cream cheese topping, it’s best to keep them in the fridge where they’ll stay fresh and tasty for up to 5 days

To Freeze: Set the bars on a parchment paper-lined baking sheet, letting them freeze until solid. Then, transition them into a freezer bag, keeping that parchment paper between layers to ensure they don’t stick together. They’ll be good to go for up to 3 months. When that pumpkin bar craving strikes, just let them thaw in the fridge or at room temperature.

Additions, Substitutions, and Variations

Sweetener: If Swerve isn’t available, other erythritol-based sweeteners, stevia, monk fruit sweetener, or coconut sugar can be used in its place.

Dairy: For a dairy-free version, replace the cream cheese with a dairy-free cream cheese (such as Daiya) and use a dairy-free yogurt in the frosting.

Nuts: A handful of chopped walnuts or pecans would add a yummy crunch and complement the pumpkin flavor.

Chocolate: Add some chocolate chips for a richer, decadent twist.

Spices: Play around with the spice mix! Maybe add some cardamom or ginger for a unique twist.

Vegan Version: Swap the eggs with flaxseed or chia seed “eggs” (1 tablespoon ground flaxseed or chia seed mixed with 2.5 tablespoons water = 1 egg), and use dairy-free alternatives for the cream cheese and yogurt.

This recipe has not been tested with other substitutions or variations. If you decide to replace or add any ingredients, please let me know how it turned out in the comments below…I would love to hear how it turned out.

How To Serve

  • Classic Pumpkin Squares: Simply cut them into uniform squares or rectangles. This is the traditional way, and it lets the creamy frosting shine.
  • With a Dollop: Before serving, add an extra dollop of vanilla yogurt or whipped cream on top for an added touch of creaminess.
  • Dusted: A light dusting of cinnamon, nutmeg, or cocoa powder over the top can elevate the presentation and give an extra hint of flavor.
  • With Sides: Serve alongside a scoop of vanilla ice cream or a drizzle of caramel for those wanting an extra treat.
  • With a Warm Beverage: Offer a cup of spiced apple cider, hot cocoa, or a pumpkin spice latte on the side. Yum!
  • Festive Toppers: Depending on the occasion, you can use festive sprinkles, edible glitter, or themed cake toppers.

Healthy pumpkin bars with cream cheese frosting being stacked on top of each other.

Frequently Asked Questions

If using a different pan size than the 9×13-inch, adjust the baking time accordingly. Remember, in smaller pans the bars will be thicker and might need longer to bake, while in larger pans they’ll be thinner and might bake faster. Always do the toothpick test to check for doneness.

Absolutely! If you’re not concerned about keeping it sugar free, you can substitute Swerve with an equal amount of regular sugar.

Sure! Replace the whole wheat flour with a gluten-free blend. Just be sure to check other ingredients for any hidden gluten sources.

Batter consistency can vary due to the moisture content in the pumpkin or the specific brands of flours and other ingredients used. Adjust with a bit more almond milk if too thick or add a touch of almond flour if too runny.

Did you try this recipe? Please consider leaving a star 🌟🌟🌟🌟🌟 rating in the recipe card below. Thank you so much!

Healthy pumpkin bars cut into squares and being served on a plate.

Healthy Pumpkin Bars with Cream Cheese Frosting

These healthy pumpkin bars with cream cheese frosting are the perfect fall dessert without all that unnecessary sugar. If you’ve been searching for that standout pumpkin treat that won’t just be a hit with you, but with the whole family, you’ve found it.
4.67 from 3 votes
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Course: Dessert
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 24
Calories: 92kcal


  • 1 ½ cup whole wheat flour
  • ½ cup almond flour
  • 2 eggs
  • 2 egg whites
  • 4 oz unsweetened apple sauce
  • ¼ cup brown sugar Swerve
  • ¼ cup Swerve
  • ¼ cup maple syrup
  • ½ cup almond milk
  • 15 oz pumpkin puree
  • 2 tsp ground cinnamon
  • 2 tsp pumpkin pie spice
  • pinch of nutmeg
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp vanilla extract

Frosting Ingredients

  • 8 oz whipped cream cheese softened
  • 1/3 cup Siggi’s Vanilla Yogurt
  • 1/3 Cup Confectioners Swerve
  • 1 tsp vanilla extract


  • Preheat oven to 350.
  • Mix all of the dry ingredients together in a large bowl.
  • Add wet ingredients to the dry and mix well.
  • Spread mixture into a greased 9×13" pan.
  • Bake for 35-40 minutes or until a toothpick inserted in the center comes out clean.
  • While the bars are cooking, make the cream cheese frosting by adding all frosting ingredients to bowl and mix well.
  • Allow the bars to cool completely before spreading the frosting on.
  • Cut into 24 bars.


The bars themself are not super sweet so you can add more of the Swerve sweetener – however – the frosting adds a lot of the sweetness to the bars. 
Store in refrigerator. 
Make sure that you are using pure pumpkin puree and not pumpkin pie filling. 
Use an offset spatula to even out the pumpkin bar batter and to give your frosting that smooth finish.


Calories: 92kcal | Carbohydrates: 11g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 21mg | Sodium: 104mg | Potassium: 42mg | Fiber: 2g | Sugar: 2g

The nutritional details for recipes are estimated using MyFitnessPal and can vary with different products, measurement accuracy, and source reliability. We aim to provide accurate information but cannot guarantee the precise accuracy of the nutritional data

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