Low Carb Pumpkin Oatmeal Bars Recipe

Atkins Low Carb Pumpkin Oatmeal Bars
Net Carbs
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Phase: Phase 4
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 0 1/2 cup Oats, quick cooking, raw
  • 0 1/2 cup Almond Meal, from whole almonds
  • 0 1/4 cup Hemp Hearts
  • 23 grams Whey Protein Concentrate (30g=1/3 cup)
  • 0 1/4 cup Swerve Sweetener, Brown
  • 0 1/2 tsp Baking powder
  • 0 3/4 tsp Pumpkin Pie Spice Mix
  • 0 1/2 tsp Cinnamon, ground
  • 0 1/4 tsp Salt
  • 0 1/2 cup Pumpkin, canned, mashed
  • 1 each Egg
  • 2 1/2 Tbsp Coconut Oil
  • 2 tbsp Maple Syrup (sugar-free)
  • 0 1/2 tsp Vanilla Extract
  • 0 1/4 cup Lily's Sugar Free Chocolate Chips
  • 20 each Pecan Halves, raw


  1. Preheat oven to 350°; line an 8 by 8-inch baking pan with parchment paper.
  2. In a medium bowl, combine the oats, hemp hearts, almond flour, whey protein (23g =1/4 cup), swerve brown, baking powder, pumpkin pie spice, cinnamon, and salt until evenly distributed.
  3. Add pumpkin, egg, melted coconut oil, sugar free syrup, and vanilla to the oat mixture, and stir until well combined. Fold in chopped pecans and half the chocolate chips. Scrape into the prepared baking pan, smoothing to an even layer, and sprinkle remaining chocolate chips over the top. Bake for 25-28 minutes, until edges are browned and beginning to pull away from the pan.
  4. Remove from oven and cool at room temperature for 1 hour. Cover and cool in the refrigerator for another hour before cutting into 8 even bars and serving. Store, covered in the refrigerator and consume within 5 days. Or freeze for up to 3 months.

Cooking Tip