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High Protein, Low Carb Pumpkin Cheesecake Bars

With 90 calories, 7 grams of protein, and 4 grams of carbs per bar, I’m super PUMPed for you to try these low carb pumpkin cheesecake bars. The recipe is super simple with only 7 ingredients, and I’ve included a video walkthrough so you can see it in action. 

Oh, and in case you’re on a lower calorie diet and have a few carbs to spare, I’ve included an alternative recipe to reduce the calories to 75 calories each! 

3 low carb pumpkin cheesecake bars on a white plate with ground cinnamon and whipped cream on top

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Pumpkin Cheesecake Bars Ingredient Questions 

I originally posted this recipe on my Instagram and have a short list of common questions about ingredient modifications. If you have a question you don’t see below, feel free to drop a comment at the bottom of the post. 

two images of pumpkin cheesecake bars with titles and nutrition information

What if I don’t have Pumpkin Spice Protein Powder?

These pumpkin cheesecake bars use Bowmar Nutrition’s Pumpkin Spice Protein Powder, which I realize isn’t the most common flavor around. If you have one of their other flavors on hand like Frosted Cookie, that will work fine.

You could add 1/2-1 tablespoon of pumpkin pie spice or a teaspoon of ground cinnamon and ground nutmeg to maintain the pumpkin spice flavor. 

the cheesecake ingredients before and after mixing as well as in the baking dish on top of the baked crust

And as a side note, be sure to match the protein powder gram for gram if you’re using a different brand of protein. 

I’d like to make these cheesecake bars a different flavor. What can I use in place of the pumpkin? 

This pumpkin cheesecake bars recipe calls for 1 cup of pumpkin, which is a significant amount relative to the other ingredients. If you’d like to make a plain or vanilla cheesecake, I’d recommend checking out my white chocolate raspberry protein cheesecake first.

white chocolate raspberry protein cheesecake recipe lower carb

Then, if you wanted to venture out from there it would be much easier to find substitutes. 

Where do you find fat free cream cheese and can I use 1/3 fat cream cheese instead? 

This could be a location specific thing, but I never have trouble finding this ingredient at Walmart or Kroger here in the southeast US. Though it’s worth mentioning both are their store brand version. 

If you have trouble finding this ingredient or shop elsewhere, a 1/3 fat cream cheese will work perfectly fine. And since the recipe only calls for 4 ounces, it’s not like this swap will make a massive calorie difference per cheesecake bar.

the dry ingredients in a bowl and a second photo of them mixed beside a third photo of the crust in the baking dish

What can I use instead of almond flour?

Like I mentioned in my low carb blueberry cake donuts recipe, I’ve found that all purpose flour almost always works well as a 1:1 substitute for almond flour. I would recommend using 3/4 cup or 90 grams of all purpose flour for these pumpkin cheesecake bars. 

If you wanted to use another gluten free alternative like coconut flour, that’s a different story. Since coconut flour is so absorbent, you would likely need to add more butter or liquid of some kind to have enough crust volume to cover the bottom of the baking dish. 

the baked crust before any cheesecake is added, the cheesecake bars after baking, and the cheesecake bars being cut into squares

Is there a difference between Swerve Granular and something like stevia?

Yes. I won’t go into the details of each, but I’ll mention 1/4 cup of Swerve Granular weighs 48 grams and 1/4 cup of the stevia baking blend I use weighs 18 grams. Oddly enough, both work fine and both substitute 1:1 with sugar according to their packaging. 

If you’re using stevia or another sugar substitute, be sure to take a look at the conversion rate for real sugar. You want the equivalent of 1/4 cup of sugar for the crust of your pumpkin cheesecake bars. 

three different pumpkin cheesecake bars made my readers

Three awesome re-creations of this recipe from members of my Facebook group!

Can I use something other than light butter? 

Totally. Any fat source will work here. I’d recommend something like coconut oil (melted) gram for gram if you need a dairy free substitute. 

Pumpkin Cheesecake Bars Recipe Video

Okay, that’s all the ingredient notes I have for now. Check out the video below to see just how easy these pumpkin cheesecake bars are to make. 


If you make these low carb pumpkin cheesecake bars, I want to see them! Take a photo of your creation and tag me on Instagram @mason_woodruff. Or you can join my free Facebook group and share it with the Proton Party.

pumpkin cheesecake bar with a bite taken out of it and whipped cream on top with 3 more pumpkin cheesecake bars in the background on a plate

High Protein, Low Carb Pumpkin Cheesecake Bars

Yield: 16 bars
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

Pumpkin spice protein cheesecake on top of a 3-ingredient, low carb almond flour crust and cut into single serve bars. 



  • 3/4 C (84g) Blanched Almond Flour
  • 1/4 C Granular Sweetener, I used Swerve Granular
  • 1/4 C (56g) Light Butter, I used Land O' Lakes with canola

Pumpkin Spice Cheesecake

  • 4 oz Fat Free Cream Cheese
  • 1/2 C (113g) Vanilla Fat Free Greek Yogurt
  • 1 C (240g) Canned Pumpkin
  • 3 scoops (84g) Protein Powder, I used Bowmar Nutrition Pumpkin Spice Protein


  1. Preheat an oven to 400F and line an 8x8 baking dish with a strip of parchment paper (optional to make removing from the dish easier).
  2. Mix the crust ingredients in a bowl and spread the mixture into a thin layer on the bottom of the baking dish. finished almond flour crust in the baking dish before baking
  3. Bake for 12-15 minutes or until the crust begins to turn golden brown.  baked almond flour crust
  4. Mix the cheesecake ingredients together until smooth. IMPORTANT: Let the crust cool for at least 10 minutes before adding the cheesecake mixture to avoid a soggy crust. the cheesecake mixture poured over the baked crust before baking
  5. Reduce the heat to 350F and bake for 23-25 minutes or until the center is mostly set, unlike a traditional cheesecake. baked pumpkin cheesecake
  6. Cool and refrigerate to let the cheesecake set (3-4 hours but overnight is best) before cutting into 16 squares or however many bars you'd like. 


  • Each serving has 2 Smart Points.
  • Full macros in case you'd like to cut into larger bars: 1,440 calories, 112g protein, 64g carbs, 80g fat
  • Macros for an all purpose flour crust: 1,195 calories, 102g protein, 116g carbs, 30g fat
Nutrition Information:
Yield: 16 bars Serving Size: 1 bar
Amount Per Serving: Calories: 90Total Fat: 5gCarbohydrates: 4gProtein: 7g

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More Low Carb Recipes You Might Like

With a slight variation to the crust ingredients for these pumpkin cheesecake bars, you could easily make my low carb birthday cake skillet cookie.

low carb skillet cookie with protein powder

And while you have the canned pumpkin on hand, my 6-ingredient low carb pumpkin protein muffins make a great breakfast or snack! 

low carb pumpkin protein muffins


Sunday 1st of November 2020

I always keep plain Greek yogurt on hand for recipes. Do you think that would work or it wouldn’t be sweet enough?

Mason Woodruff

Friday 6th of November 2020

You'll probably want to add some vanilla extract and maybe a little extra sweetener.


Saturday 10th of October 2020

Made these today and soooo good. Going to make for thanksgiving instead of my traditional pumpkin cheesecake.

Danielle Greenberg

Wednesday 10th of June 2020

What is the whipped topping? Looks delicious!

Mason Woodruff

Thursday 11th of June 2020

I typically use fat free Reddi Whip.


Saturday 15th of June 2019

I played around with the numbers and these are 1-2 SmartPoints for WW, depending on your oil, flour, and protein powder choices.

Mason Woodruff

Wednesday 19th of June 2019

I calculated 2 SP as well. (Have all the SP values calculated for my recipes, but I've yet to add them to every recipe.) I would imagine all purpose flour might be more Smart Point friendly than the almond flour.

Logan D

Saturday 16th of February 2019

Paired this with 2 servings of slow churned vanilla ice cream. it was a match made in heaven- awesome recipe dude!

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