Low Carb Pumpkin Spice Protein Bars

Low Carb Pumpkin Spice Protein Bars | Meat Free Keto - gluten free, grain free, sugar free

I know – it’s not really pumpkin season yet. I’m fine with that – I just really, really like pumpkin and all things pumpkin spice. No harm in that!

So, after making the No Bake Pumpkin Spice Cheesecakes, I decided it was time for something a little more portable. Maybe something I could bring to work, or have for breakfast that wasn’t an egg cup. Enter these low carb pumpkin spice protein bars. They’re baked, so they’re a little cakier than the protein bars I’ve made in the past, but still delicious!

Low Carb Pumpkin Protein Bars

Yield: 8 squares

Serving Size: 1 square

Calories per serving: 145

Fat per serving: 8.5g

Carbs per serving: 4g net

Protein per serving: 11g

Fiber per serving: 1g

Low Carb Pumpkin Protein Bars


  • 4 scoops (~120g) vanilla whey powder
  • 1/2 cup pumpkin puree
  • 4 oz neufchatel or cream cheese
  • 1 egg
  • 1 1/2 tsp pumpkin pie spice or Chinese five spice


  1. Preheat oven to 350F.
  2. Grease a loaf pan, or use a silicon baking pan - you could also use a shallow pan like an 8x8 baking tin, but you'll have to watch them as they cook because the baking time will be reduced!
  3. Mash together pumpkin and neufchatel/cream cheese.
  4. Stir in protein powder until thoroughly combined.
  5. Add egg and mix until the dough becomes more like a pancake batter.
  6. Pour into your lined/silicon pan and bake for 20 minutes.
  7. Let cool, slice into 8 pieces and enjoy!


If not using a flavored & sweetened whey powder, add 1 tsp vanilla and 1/4 tsp pure stevia powder in with the spices.

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Low Carb Pumpkin Spice Protein Bars | Meat Free Keto - gluten free, grain free, sugar free


  • Laura December 12, 2015 at 5:31 pm

    Hello again! Saw in another protein bar recipe that we can just add vanilla if we only have plain whey protein, can that work here, too?

    • Liz December 12, 2015 at 5:33 pm

      Hello! You certainly can do that!! 🙂



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