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.
Rachel Dodson says
These are SO GOOD! They freeze really well and are the perfect bfast with yogurt! Definitely add chocolate chips 🙂
Alexis Joseph says
Yayy!! I agree--chocolate chips are basically always required 🙂
Ashley Deardorff says
These are so yummy and moist!! I make them into muffins every week to have for breakfast! So so good!!
Alexis Joseph says
Love that, thanks Ashley!
Kathryn says
So I have to sub sunbutter since we cannot have almonds. Is there a reason the batter turns green. Interaction of 2 ingredients? Will it be better if put in fridge or freezer and not left out?! Thanks. Taste amazing
Alexis Joseph says
Yep--it's a harmless chemical reaction that occurs between sunflower seeds and baking soda. It won't change no matter where you store them. Google will tell you more!
Mary Mauerer says
Could you use coconut sugar instead of honey or maple syrup? Equal amounts?Pumpkin Bar recipe
Thanks
Alexis Joseph says
Hi there, I have only tested this recipe as written. I have not tried it with dry sweetener instead of liquid so I'm not sure about the results, but let me know if you try it! I'd guess it should be fine.
Beth says
This are sooo yummy but mine didn't turn up cake like at all. Matter of fact they're more like eat it with a spoon super soft type of consistency. I used about two tablespoons of almond flour instead of coconut flour. And I used walnut butter that I made cuz that's what I had on hand. Other than that I felt the recipe exactly. Any ideas why they didn't get more cake like?
Thanks so much for sharing your lovely, nourishing work!
Alexis Joseph says
Hi there Beth, that's due to the flour swap. Coconut flour is very absorbent whereas almond flour is super moist and high-fat so unfortunately almond flour isn't a good sub there like all purpose GF or flax would be. Glad they still taste good, though! I also don't cook with walnut butter but that could have effected it--I'm not entirely sure as I've only made the recipe as written.
Maclean Nash says
Love these! I added both nuts and chocolate chips and theyre perfect after dinner and I appreciate that theyre not too sweet!
Alexis Joseph says
Wonderful, I’m so glad!!
Alexis Joseph says
Heck yes!
Kelly Fogt says
So simple and so yummy! I ended up only baking mine for 23 minutes and they were perfectly chewy on the inside and had enough crunch on the outside. Very much remind me one a brownie! These will be on repeat all season (year) long. Thanks!
Alexis Joseph says
Love it, thanks so much for letting me know, Kelly!
Giovonne says
The minute I saw this recipe I jumped up to make them. They are SO good! They're super simple and such a great way to use up a ripe banana without making banana bread. I added a heavy hand of chocolate chips and couldn't stop eating the batter. These will definitely be on repeat!
Lauren says
Can I sub sweet potato for the pumpkin?
Alexis Joseph says
Unfortunately I have only tried this recipe with canned pumpkin! Roasted sweet potato has less moisture and is more sweet. You would likely need more liquid in the recipe but I can't say for sure. Let me know if you try it!
Kathleen says
Made these last night with my toddler and the whole family loved them!! So easy to make and so fluffy !
Alexis Joseph says
Wonderful, thank you!!
Katie Phillips says
These are the perfect fall treat! Even my kids love them!
Alexis Joseph says
Amazing, thank you Katie!!
marly thompson says
could you sub something for the coconut flour? i dont have any 🙁 flax?
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)
Christina says
Can I use peanut butter instead of almond butter, or will that overpowerthe "fall flavors"?
Alexis Joseph says
I have not tried these with pb so I can't vouch for the results; although I think they would be less moist as baking with pb tends to yield a more dry product. They'd also taste like peanut butter versus the more neutral almond butter flavor. Hope that helps!
Kinsey says
Are these freezer friendly??
Alexis Joseph says
Yes!
Amy says
I have made this several times now. It’s a fantastic recipe. I just made for my daughter who just had a baby so she can grab a healthy snack in between nursing.
Alexis Joseph says
What a delightful nursing snack! Thanks for letting me know, Amy 🙂
Yamir Oliveras says
I bake them! Sharing them at work tomorrow! Thanks for the recipe!!
Alexis Joseph says
Awesome!
Lyn says
Hi, is there any way to make these nut/seed free? I have multiple food allergies :/
Alexis Joseph says
Since nut butter is so prominent, unfortunately not! Sorry, friend!
Natalie says
Made these last night and shared with a coworker... We’re fans! Nice recipe.... I just baked mine an extra 4 or so min.
Alexis Joseph says
I'm so glad you liked them!
MacKinnon says
Just made these and shared them with two little girls down the street who come regularly to visit my dog. They said I HAD to send recipe to their dad so he could make them, so I did. Their mom said they came home talking about these pumpkin squares and said they were like a warm hug. 🙂
I increased the coconut flour to 2 Tbsp as I used a frozen/thawed banana and batter seemed a little runny.
Alexis Joseph says
Love it! Could've been watery because of the thawed banana?
Kecia Murphy says
First miserable and cold day in Chicago and given that it's October, that is a cue for "Stay in and bake with pumpkin day!" I am on AIP (autoimmune protocol) for my psoriasis so have to be careful with ingredients. This recipe has ingredients that are all on the list! Yay! I tasted the batter and if the finished product tastes anything like the batter, I'm in BIG trouble! I'm so excited to sample one after it's done cooling. I doubled the recipe, used a 9x13 pyrex, used parchment paper instead of spray and one frozen (thawed) banana and one regular one.
Alexis Joseph says
Awesome! Hope it turned out well with doubling!
Mona says
I have all the ingredients except coconut flour...any substitute for it? Thanks!
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)
Kayla says
Hello! I am wondering if you think these will taste okay with peanut butter or sunbutter rather than almond butter? My fiance has a treenut allergy but I'm dying to make these!
Thanks!
Alexis says
That’ll work they’ll just taste more like that but butter versus the neutral taste of almond butter 🙂 they may turn green with sunbutter but that’s normal
Jennifer says
Simply amazing!
Donna Grill says
Its really Yummy Recipe. Thanks for sharing with us
AP says
Can you use Cup 4 Cup multipurpose flour instead of coconut flour?
Alexis says
I’ve never tried it, sorry!
Hannah says
Hi Alexis, these look amazing! I must ask, do these need to be refrigerated afterward for longer shelf life? I have baked a bunch with coconut flour, and because it is so absorbent I have found that when leaving breads, cookies, muffins, etc. on the counter, they almost become TOO moist and sort of wet, if that makes sense? I just baked paleo pumpkin donuts with coconut flour and they keep OK on the counter but have this wetness to them because of the pumpkin puree. Just curious how these turn out! Thanks. 🙂
Camilla says
Hi,
I love your blog! I was just hoping you could shed some light on something I'm confused about. Honestly, I was a little shocked to read the comment you made at the top of the article and hope you respond. You called the bars "guilt free" when regular brownies can be just as guilt free than any paleo bar. As someone has struggled with disordeded eating, it is very upsetting to see food labelled as good or bad. Why cant food just be food?
By the way, please don't be offended. I just wanted to hear your opinion--because I really do look up to you as a intutive eater (that's why I'm so confused and upset) Your recipes are spot-on and delicious looking, and they always turn out perfectly.
Alexis says
Hey Camilla, I wrote this blog post 3 years ago in September of 2015, long before I made the switch from clean eating to intuitive eating and stopped using terms like "guilt-free." I've updated a lot of content to remove nutrition information and change verbiage, but it's still a work in progress. If verbiage in a post seems off, be sure to check the date 🙂 I've grown a lot since then as a blogger, person, and dietitian. Have a great weekend!
Brenda says
Wishing the nutritional value were still here makes a difference when keeping track of yur totals for the day
sheila says
I couldn't find coconut flour. Would it be okay to use almond flour?
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)
georgie @ georgieeats says
Looks UH-mazing!!! I need to try these ASAP... Pinned!
Kristy says
My four year old was so sad when I ate the last one she made me make another batch!! We used pecans in ours! Sugar free but amazing! Thanks!
Alexis says
Pecans are a super awesome add-in. Cheers to batch number two, Kristy!
Svetlana says
Oh my god - these are amazing! I'm strict AIP so I subbed the almond butter for 1/2 cup of Tigernut flour and 1/4 cup of melted refined coconut oil and they turned out AMAZING! Thank you!!!
YourOnlineSpanishTeacher says
Ha, I love your sense of humor.
Maureen Scott says
I made these and they tasted great but I am going to cook them longer than 30 mins in my oven. They were very moist. I have put them in the freezer so I don't eat the whole pan!
Alexis says
So glad you liked them!!
Rachel says
So excited to make these, looks fantastic!
How do you recommend storing them? Do they need to be put in the refrigerator?
Alexis says
Hi there! Yep, id store them in an air tight container in the fridge. Enjoy!
Alison says
Has anyone tried using the 'crust' from the 'raspberry oatmeal bars' as a base for the pumpkin bars? I'm wondering if it would affect the cooking time.
thanks!
Alexis says
That is an AMAZING idea! I'm gonna try that next weekend and I'll let you know 🙂
Emaleigh Downey says
Hi! I thought I ran into the same issue the first time I made a recipe like this (i.e. flourless) but with this type of recipe, because there is no flour they are a bit different in texture to any other type of bar or blondie you would make with flour. I suggest leaving them in the fridge and waiting a day and they hold up and have a much better texture! also you have to wait until they are completely cooled before cutting them!
Emaleigh Downey says
Made these the other day and at first I liked them, but then after being in the fridge I LOVED them! The flavors were intensified and they stayed together! very yummy take on a pumpkin desert! and also a great way to use that one pesky over ripe banana that you have no idea what to do with hahaha!
Tammy says
I have an allergy to banana... could I just omit the banana or do you think I should substitute it with something else. (ie: applesauce)
Alexis says
I tried with 1/3 cup applesauce and they were too wet! Unfortunately I haven't found a good banana sub yet.
Molly says
These are great! I substituted coconut flour for ground flax and added a little brown sugar because I didn't have quite enough maple syrup, baked them for 40 minutes and topped them with a cashew cream frosting and whole pecans. They were a little goopy in the middle but after chilling in the fridge they were just fine. Thanks for the recipe!
Renee says
I just made these tonight and oh my they are so good! I'll definitely be making them again in a day or two! Thank you for a perfect dairy, gluten, and egg free recipe!!
Linda says
I just made these, the only thing I changed the 1/4 cup pure maple syrup for 1/4 cup coconut palm sugar, because I ran out of maple syrup, haven't went to store yet, These are super moist and OMG!!!!!! GOOD!!!! The coconut palm sugar work so good in replace of pure maple syrup, 5 star great recipe!!!!!!!
Andrea says
Just tried these -- amazing!! Moist and so tasty!! I added a sprinkle of mini chocolate chips, a few slivered almonds, and a sprinkle of unsweetened, low fat, organic, shredded coconut. I could eat the whole pan! I may need to double the recipe next time. I did have to cook it a few more minutes than the 30 minutes, but these will be a favorite recipe of this household for sure! Thanks for sharing!
Rebekah says
Can I substitute sunflower butter for the almond butter, and maybe tapioca flour instead of coconut flour? I'd like to bake these and they look incredible , but a friend of mine has some serious allergies.
Alexis says
Yes I don't see any problem with that! Sounds delicious 🙂
Rebekah says
Okay so I just made these with the above modifications, and tried them and they're superb! I am not vegan, nor do I follow a paleo diet, but I'm pretty sure I could easily eat the whole pan. Mine were slightly undercooked but wound up tasting like very soft brownies or even pudding. I would happily make these again, even without sharing them!
Rachel says
We live in the central valley of CA, and every year we get free walnuts from family and friends who have trees. This year, our painter (a walnut farmer) gave us a HUGE sack full of walnuts. Another neighbor gave us a grocery sack full,. And my mother-in-law has a seemingly endless supply of walnuts in her freezer. The problem? My family does not like walnuts!
So, I was all excited to try this bar recipe to use up some homemade pumpkin puree (free pumpkin as well!), then was dismayed to realize I didn't have enough almond butter. Boo. It was then that I recalled the painter mentioning his girlfriend likes to make walnut butter. So, at 11 pm, with my four kiddos asleep, I ran my Vitamix and made walnut butter. Crazy, right? For this recipe, I used half almond butter and half walnut butter .
My 13-year-old son saw them the next morning and was sorely disappointed when I told him it wasn't our usual breakfast bars that I serve with a bit of maple syrup. My daughter was disappointed when I had to inform her that, despite their dark appearance, they weren't chocolate. However, everyone gobbled them up and raved over how scrumptious and filling they were. Thanks for providing us with another breakfast option that is free from all the foods sensitivities we're dealing with (dairy, gluten, oats, eggs, millet, and soy).
Shenandoah Crook says
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 foods to snack on. These are amazing! Thank you!
Alexis says
So happy you've found them! They're one of my absolute favorite recipes 🙂
Carmen says
How long will these last in the fridge?
Marya says
Any idea if these would work with sunflower seed butter? Trying to work around a nut allergy. 🙂
Alexis says
Hey Jessica! Hmmm I've never heard that complaint before. Let me know how the applesauce version turns out.
cari says
what if i don't have coconut flour? I guess they will be "almost paleo" if I add regular flour? how much regular instead of the coconut flour?
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)
cari says
But how much quantity of another kind of flour?
Alexis says
It will be the same amount!