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...
5 star ★★★★★ reviews
"I just made these bars and they are unbelievably delicious! So easy to make, and my GF avoiding teenage boys LOVED them. I added pecans instead of walnuts. This is my new favorite recipes, and I can't wait to make them for my friends." -Andrea
"These are CAH-RAZY!!! I finally see why everyone has been talking about these. They're SO GOOD! Fluffy and moist and yummy. I still can't believe there's no flour? They puffed up so nicely!" -Jillian
"I just made this recipe and it is INCREDIBLE!! The flavor is magnificent and the texture soft and wonderful. It tastes like a protein dessert bar, pumpkin pie style. Would definitely make again!" -Kia
"I just made these and I'm in love. Thank you for sharing such a great recipe. As someone who has had to eliminate starches, grains, and dairy from my diet, as well as reducing sugar intake to a significant degree, it is very challenging to find snacks. These are amazing!" -Shanendoah
"I made these last Friday, and they are AMAZING!!!! Definitely one of your best bar recipes. I couldn't believe they turned out so fluffy with the majority of the ingredients being almond butter, pumpkin, and banana. I also love the 'you only need a spoon and bowl to make this' aspect." -Shannon
The low down on ingredients
- Nut butter: I found in recipe testing that 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: I developed this recipe with 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. As a Registered Dietitian, I'm obsessed with pumpkin not only because it's delish, but also because it's brimming with nutrients.
- Banana: The riper the better for natural sweetness! 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!
Let's make it!
Whisk together banana, almond butter, pumpkin, make syrup, and vanilla in a large bowl.
Add coconut flour, spices, baking soda and salt.
Whisk until combined.
Pour intro prepared baking dish.
Bake for 30 minutes, cool, and devour!
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.
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.
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!
Print
Flourless Healthy Pumpkin Bars (low sugar!)
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Yield: 12 bars 1x
- Category: Dessert/Snack
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Description
Incredible flourless Healthy Pumpkin Bars are the perfect fall treat! Made with good for you ingredients like almond butter and pumpkin puree with no flour, oil, or refined sugar. They come together in minutes and kids love them! Vegan, gluten free and paleo-friendly.
Ingredients
- 1 overripe medium banana
- ¾ cup creamy almond butter*
- ½ cup pumpkin puree
- ¼ cup pure maple syrup
- 1 tsp vanilla extract
- 1 tbsp coconut flour
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 1 tsp baking soda
- ¼ tsp fine sea salt
- Optional: ⅓ cup chocolate chips and/or walnuts
Instructions
- Preheat oven to 350 degrees Fahrenheit. Spray an 8x8in square baking dish with cooking spray.
- Place banana in a medium mixing bowl and mash with a fork. Add almond butter, pumpkin, maple syrup, and vanilla. Whisk until well-combined.
- Add coconut flour, pumpkin pie spice, cinnamon, baking soda, and salt, whisking until smooth. Fold in any desired add-ins.
- Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes, or until a knife inserted into the center comes out clean. Allow bars to cool for at least 20 minutes before slicing. I like to let them rest for 30 minutes for the flavors to come together. They're my favorite right out of the fridge!
Notes
*Almond butter must be liquidy/drippy. Do not use "hard" almond butter as they will be dry.
STORAGE: Store bars in an air-tight container on the counter for up to three days. Store any leftovers in the refrigerator.
Pumpkin pie spice: You can 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.
Andria says
Looks awesome. If I were to use peanut butter instead of almond butter would it adversely affect the taste?
Kia says
I just made this recipe and it is INCREDIBLE!! The flavour is magnificent and the texture soft and wonderful. It tastes like a protein dessert bar, pumpkin pie style. Would definitely make again! I didn't have pumpkin pie spice, so I used a pumpkin pie spice recipe from Allrecipes. Thanks so much!
Alexis says
Aren't they delish?! So glad you liked them!
TJ says
Thank you for this recipe! I'm not vegan, but I often eat and cook many vegan/vegetarian dishes. This one was great! I will definitely make these again. Because I don't enjoy the taste of a lot cinnamon, I think I'll omit the extra cinnamon next time and simply use the pumpkin pie spice. : )
Thanks again!
Sara says
I made these today and they are delicious. However, all I taste is banana. Can these be made with all pumpkin and no banana? If so how much pumpkin should I use? I saw you suggested applesauce too, but how much? Thank you!
Alexis says
Oh that's weird! You can surely try a bit more pumpkin and maybe half the bananas? Or even 1/3 C applesauce.
Kat says
Can the coconut flour be replaced with oat flour?
Alexis says
I have only tried these successfully with coconut flour, which is very absorbent. Try 2-3 tbsp oat flour!
Tuesday Wustrack says
I just made these and they are SO GOOD!!! I didn't have enough maple syrup so I used that up and supplemented the rest with honey. Super delicious!
Alexis says
Perfect substitution! So happy you made them. Enjoy!
Caitlin says
Yep I want to make these RIGHT NOW! Do you think they would work as mini muffins???
Alexis says
Oh TOTALLY! That sounds so fun I'm about to do that too. Just be careful to watch the oven since the bake time will go down significantly!
SS says
Is there an alternative to coconut flour?
Alexis says
You can try ground flax!
Alexis says
If you really want to stick with Paleo I would suggest almond flour or arrowroot powder! But if you don't mind not ticking with paleo you can do oat flour 🙂
casey says
Okay, I also love the recipe these are inspired by. Any advice in adding in some zucchini into this recipe too?
Mary says
These are so, so, SO amazing! Made them over the weekend, then stored them in the fridge for a snack. Thank you for adding this to my life, seriously. 🙂
Alexis says
Arent't they dreamy?! Thanks for makin em, girl. I make these all through the Fall and store them in the freezer to satisfy my pumpkin sweet tooth!
Christine @ thyme & toast says
I LOVE THESE!!! The first thing I said when I took my first bite: "I just don't understand these. They make no sense." Like how can they be so fluffy and moist and delicious with such awesome ingredients and no flour? These are going to be a staple over here year-round!
Jules says
I must comment on these. Just cooking down and had to try. Fantastic! Might be a new favorite recipe!
Shsna says
I made these yesterday and the pan is almost gone whoops. They are SO GOOD. Thank you!
Alexis says
Happens to me all the time!!
Joleen @ Joleen Cuisine says
AHHH this is so genius!! I almost wish I had thought of this 😉 Now I just have to go get me some canned pumpkin!!
Jillian says
....these are CAH-RAZY!!! I finally see why everyone has been taling about these. They're SO GOOD! Meant to make them ages ago but just got around it today. I was super-determined to finally make them but realized I didn't exactly have all the ingredients...so I thawed a frozen banana from my smoothie stash and mashed it up, and subbed in mostly honey as I ran out of maple syrup. Added walnuts too. I don't think the changes had any impact, as they're fluffy and moist and yummy. I still can't believe there's no flour? They puffed up so nicely! Thanks for another awesome recipe!
Alexis says
Thanks for your sweet reply, Jillian! I love that you subbed in banana and honey. Awesome!
Paulette says
I made these the other day. Unfortunately, they didn't last more than a day! They are just too good and way too addictive. I'll make them again tomorrow and hide them from everyone LOL
These are absolutely amazing and will be a regular treat in my kitchen! and so easy to make!
Thanks for sharing.
Paleo Cooking Guide says
These look delicious! Amazing recipe 🙂
Natalie says
Big family get together today, where only 2 of us were gluten free. After the chocolate chip cookies and pizza was done baking (we ate salad) we threw in these Paleo Pumpkin Bars! So yummy, they helped us keep our itchy fingers away from foods that would have cause major discomfort. Thank you!
P.S. We've been talking about how it would be delicious to substitute applesauce instead of banana, what do you think?
Alexis Joseph says
I tried 1/3 cup applesauce and they were too wet! Also less sweet.
Nikki says
I just made these, and they are amazing!!! I used agave nectar instead of maple syrup.. Mmmmmm!
Laurie says
The only thing I changed was almond butter to sunflower butter but my bars came out green on the top! The insides look fine but the more they sit the more green takes over. Any idea why?
Julie says
When you bake with sunflower butter it will turn your baked goods green but they are still good to eat. It is some kind of harmless chemical reaction.
Kristin says
The BEST things ever!!!
Melissa says
How long will these stay fresh if stored in an air tight container? Will they stay better if frozen? Thanks!
Chanel says
I'm allergic to all nuts...what can I use instead of the almond butter if I can?
EKane says
So yummy! Moist and delicious!
Debra says
It's a perfect fall day to whip up a batch of these! Thanks for the recipe!
Aysin says
These look AMAZING, especially since I'm on the market for gluten and egg-white-free recipes for my little one. Just had one question though: how come they turn that "brownie" color without any cocoa? I suppose I could add a teaspoon?
Alexis says
Hi Aysin--I think they're dark because the almond butter is roasted. Hope that helps! I'm sure adding cocoa wouldn't hurt either 🙂
Sarah grace says
Ohhh myyy! I would say making these is an emergency indeed! Pumpkin allllll year round for this girl is a MUST!
Xo,
Grace says
These look amazing! I'm looking for recipes for my mom who is on a strict diet because of several autoimmune diseases she has. Her diet does not allow nuts. Is there a substitute that can be used in place of the almond butter?
Lexie says
Is there any substitute for maple syrup you'd recommend?
Lvacc says
I used 7 medjool dates pulverized in Vitamix. To replace maple syrup. They were so delicious!
Alexis Joseph says
Awesome! I'm so glad to hear the dates worked!
Alexis Joseph says
Honey, agave, or coconut sugar!
Katrina says
THIS is the very thing I have been looking for/craving!
Alexis says
Bummer! Sorry to hear that, Madison. Mine was pretty drippy, so maybe because it was thick? I used Whole Food's 365 brand if that helps.
Jessica says
What flour can u sub for the coconut flour?
Alexis Joseph says
I have only tried these successfully with coconut flour, which is very absorbent. Try 2-3 tbsp flour! (all purpose, GF flour, whole wheat flour, but not almond flour)
Alexis says
I tested 1/3 cup applesauce and they were too wet and less sweet!
Maggie says
Just threw these in the oven and can't wait to dig in! Pumpkin bars and a Buckeye win -- perfect Fall day!
Alexis says
Mmmm hope they lived up to your expectations!
Cherry says
Hiya
Can I purée fresh pumpkin or does it have to be tinned, also I've not heard of pumpkin pie spice, what is in it?
Alexis says
Fresh pumpkin should work as long as it's nice and moist! Pumpkin pie spice is a mix of cinnamon, ginger, and nutmeg.
Ashley says
These are fantaaaaastic! Nice job lady 🙂
Chelsy says
Thank god for pumpkin and you, Alexis! Just made these and I accidentally forgot the baking soda but they are still Delicious!! (Just a little flat and crumbly ?)
Keep the pumpkin coming !!!
Tara says
Hey! I tried out this recipe, but i think I did something wrong. My pan of bars came out very very soft and i sort of had to spoon them out. It was delicious but not the quite portable. Any idea what I might have done wrong?
Alexis says
Hmmm I'm not sure! Maybe bake them a bit longer next time?
Robin Guerin says
These are absolutely amazing! I added grain sweetened chocolate chips and walnuts! Thank you for sharing this recipe...already pinned it and it is already a favorite! Will definitely be making these again! Love that they are healthy as well! Yummy!
Alexis says
Fabulous! I love that you added walnuts! Thanks for reporting back 🙂
Tara says
Could I use oat or almond flour instead of coconut flour? Just curious if I could finish up what I had stocked up or if I would really need coconut flour. If I do, I suppose I shall buy some cause these look delish like no other!!
Alexis says
I have only tried these successfully with coconut flour, which is very absorbent. Try 2-3 tbsp flour! (all purpose, GF flour, whole wheat flour, but not almond flour)
Tara says
Your newest post inspired me to comment back - I made these for a fall party and everyone loved them (including myself...I had to make another batch because the first one i made i had picked through :p). When I told my friends they were vegan, everyone was in shock, including all my not-so-veggie-or-healthy eating friends! Also a friend of mine who is lactose intolerant was so happy when I told her these were vegan as she usually has to forgo sweets due to butter. Thanks for the crowd pleasing recipe - it really shows that it doesn't matter what "label" a recipe is, as long as the ingredients are real and delicious it will appeal to everyone!
Alexis says
Awwww yay!! Isn't it crazy how the word vegan throws people off so much? You're so welcome 🙂 XO
Lauren says
These look amazing!! Is there any alternative for the bananas? I'm allergic 🙁
Alexis says
Unfortunately I tried them with 1/3 cup applesauce and they were too wet :/
Megan says
Could you make these with pumpkin seed butter (all the pumpkin!!!) instead of almond butter? Or any other type of seed butter you'd suggest? I have a nut allergy.
Alexis says
I don't see why not! It should work with any nut or seed butter. Good luck!
TD says
Darn nut allergies! What can I sub for the almond butter??
Shannon Hartley says
I made these last Friday, and they are AMAZING!!!! Definitely one of your best bars and bites recipes. I couldn't believe they turned out so fluffy with the majority of the ingredients being almond butter, pumpkin, and banana. I also love the "you only need a spoon and bowl to make this" aspect of a recipe.
Great for college student (or grad students like me) that don't have a lot in their kitchens!
Bravo! You are awesome! 🙂
Rachel says
These look AMAZING!! I will be making them tonight...even though it doesn't feel like Fall in Florida, it will SMELL like fall inside my house tonight!! Can I use peanut butter instead of Almond Butter??
Sarah says
Just made these- all the other pumpkin treats can stay home this year. SO good, thank you!
Sarah | Well and Full says
I accept the invitation to the pumpkin party!! 😉 But seriously, these bars look AMAZING. I love that they're paleo!
Pamela Howard says
Your recipe look delicious and I am going to try it this weekend....what size baking tray did you use?
Andrea says
I just made these bars and they are unbelievably delicious! So easy to make, and my GF avoiding teenage boys LOVED them. I added pecans instead of walnuts. This is my new favourite recipes, and I can't wait to make them for my friends and family. You're awesome, by the way! I love your posts, your recipes, and your blog. I've been following for a long time, but haven't commented until now. Keep up the great work!
Alexis says
Hi Nikki, if you're a frequent reader then you know I'm all about balance--I was using the term "guilt-free" as an expression that's popular with healthier versions of classic desserts, not because I associate food with guilt.