Flourless Pumpkin Bars (low sugar!)

Incredible flourless Healthy Pumpkin Bars with just a kiss of maple syrup are the perfect fall treat! Made with simple ingredients like almond butter and pumpkin puree, this recipe has become a Hummusapien community favorite! SO easy, they come together in minutes and kids love them. Vegan, gluten free and paleo-friendly.

It's of utmost importance that you put on your baking hat and whip up these splendid pumpkin bars like yesterday! You may recognize these as paleo pumpkin bars, but they're also gluten free and vegan.

I thought I'd outdone myself with my most loved flourless banana chocolate chip bars and flourless almond butter bars with zucchini, but we're not living until there's a pumpkin sister!

Soft. Chewy. Melt-in-yo-mouth! They're light and airy and perfectly sweet and bursting at the seams with the cinnamon goodness that defines this stupendous season. But don't take my word for it...

The low down on ingredients

• Nut butter: Almond butter and cashew butter both compliment the pumpkin flavors nicely. Be sure they're creamy and drippy, the kind that pours out of the container, not the refrigerated hard kind as that will throw off the texture. I do not recommend peanut butter because they'll taste overwhelmingly like peanut butter, plus it's more dry.
• Pumpkin: Canned pumpkin puree or homemade, just not pumpkin pie mix. You can use a brand trusted for its consistency and flavor like Libby's, but I've had great success with the generic store brand versions from Trader Joe's, Target and Whole Foods.
• Banana: This adds natural sweetness. The riper the better! I tested these with ⅓ cup applesauce and unfortunately they were too moist, so banana is best here.
• Pure maple syrup: I love using this fab natural sweetener for healthy desserts! I've only tested this recipe with a liquid sweetener, so agave or honey would also work. Readers have reported success with equal amounts of coconut sugar!
• Coconut flour: Coconut flour is super absorbent and makes these bars fluffy. (I get questions about alternatives to coconut flour but when I tried subbing 2 tbsp ground flaxseed, they were too wet and not fluffy. Two tablespoons of flour (not almond flour) would be my best guess, but I would bake them 5-10 minutes longer and know they will be more moist!
• Pumpkin pie spice: Pumpkin pie spice adds amazing warm fall flavor and keeps it easy. You can also make your own with 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves. The measure out 1 tsp for this recipe.

Let's make it!

So you wanna substitute...

• For a nut free version: you can use sunflower seed butter, but they will have a stronger flavor. Note: a natural reaction occurs with sunflower seed butter and baking soda that makes baked goods turn a (harmless) shade of green.
• Pumpkin pie spice: You can also make your own by whisking 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves.

What makes 'em good for ya?

As a Registered Dietitian, I'm obsessed with pumpkin not only because it's delish, but also because it's brimming with nutrients.

• Vitamin A: Pumpkin is an excellent bioavailable source of vitamin A, which supports eye health. Half a cup packs 120% of the daily value!
• Fiber: It's chock full of soluble fiber to help stabilize blood glucose levels and help you feel fuller longer. Half a cup boasts 7 grams of fiber.
• Antioxidants: Pumpkin is packed with antioxidants that help neutralize free radicals in the body and delay onset of disease.

How long will they keep?

Store these pumpkin bars on the countertop in an air-tight container for up to 3 days. If you still have some left, you can store them in the fridge for up to 1 week and they will stay moist.

To freeze bars, place on a lined baking sheet in an even layer. Once frozen, transfer to a freezer-safe bag. They will stay fresh for up to 3 months. You can thaw them on the counter when you’re ready to eat or microwave them individually

I hope you’re as in love with these delectable Pumpkin Bars as I am! If you make these, please leave a comment and star rating letting me know how it turned out. I’m so grateful for your feedback!

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