These lightly sweetened, super moist vegan and paleo-friendly pumpkin bars are the perfect healthy fall treat!! One bowl and no flour, butter, or refined sugar.
STOP WHAT YOU’RE DOING. There is a pumpkin emergency.
It’s of utmost importance that you put on your baking hat and whip up these splendid healthy pumpkin bars immeeeeeeediately. Because they’re that good. They’re that good times seventeen million.
Soft. Chewy. Sweet. Moist. Melt-in-your-mouth. Dream. [Healthy.]
I had a whole other recipe planned for today but all bets were off when I sunk my teeth into these pillows of pumpkin perfection. They’re light and airy and perfectly sweet and bursting at the seams with the cinnamony goodness that defines this lovely season.
The best part? Welp, have a look-see at the ingredient list. No flour. No buttah. No oil. No refined sugar. No gluten. No fun.
I kid.
Watch How to Make These Healthy Pumpkin Bars (Video!)
All the fun is in these bars. I cordially invite you to the pumpkin party that is currently happening in my mouth and will continue to happen until each and every bar is gone and I make another batch. With chocolate chips. And perhaps walnuts.
These are the healthy fall treat of the century!
Make them OR ELSE.
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These lightly sweetened, super moist paleo and vegan pumpkin bars are the perfect fall treat! One bowl and no flour, butter, or refined sugar.
Ingredients
- 3/4 cup creamy almond butter
- 1/2 cup pumpkin puree
- 1 overripe medium banana
- 1/4 cup pure maple syrup
- 1 tsp vanilla extract
- 1 tbsp coconut flour
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 1 tsp baking soda
- 1/4 tsp salt
- 1/3 cup chocolate chips and/or walnuts, optional
Instructions
- Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray.
- Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined.
- Add the rest of the ingredients, stirring until smooth.
- Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean.
Baking hat officially ONNNNNNN. I have bee pumpkin-ing ALL the things lately, so I am totally digging these! I made a similar recipe, so now I need to try your version – pinned!
Put that hat on gurrrllll!!
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?
Fresh pumpkin should work as long as it’s nice and moist! Pumpkin pie spice is a mix of cinnamon, ginger, and nutmeg.
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!
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Oh yes!! These are perfect in every way. Pinning tweeting sharing!!
You need!!!! They can double as an afternoon snack for the kiddos 🙂
You bet your bottom dollar I’ll be making and ravaging these pumpkin pillows of bliss! Guilt-free, you say? I’ll eat the whole batch then face plant into the most delicious pumpkin coma EVAH! Bring.deez.on.
MmmmmAlmondButtah……I’m done.
LOLZ a pumpkin come is all I wanttttttttt.
Like pumpkin come all over your face?
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.
★★★★★
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!
Wishing the nutritional value were still here makes a difference when keeping track of yur totals for the day
Why would you remove the nutritional information?
Yes please…these are #amazingBALLS! Bring on the pumpkin!
Seriously amazeballs. Slather them in all the Nutzzo and call it a day!!
oh my goodness, these look like pure bliss! Im so happy that pumpkin season has begun!
Soft, chewy, pumpkin perfection! Yes!
Yessss what more could you ever need?!
Yum! These are my kind of pumpkin bars!
You need them in your life!
While I would never associate food with guilt as I think all food is guilt free, these look great
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.
ALL THE PUMPKIN! I can’t believe it is already [almost] fall. I can’t keep up!
Me either! Eating mounds of pumpkin makes the transition a bit easier 🙂
Ha, I love your sense of humor.
I’m going to taste test this and throw the rest out.
Imma give you the rest of the batch to feed to the duckies.
I can haz?!?! These look incredible, and whatever Arman tosses, I want!! Pinned so hard.
Seriously??? The ingredient list is simply amazing, Alexis! I’m making them RIGHT NOW!!! I’m so glad I brought back huge amounts of canned pumpkin… 🙂
Anything with pumpkin and almond butter is always amazing! Pinning for future menu planning!
Pumpkin season has finally arrived and I could not be more excited. I might just have to inaugurate its arrival with this fabulous Pumpkin Bars recipe 🙂 Bring on all of the pumpkin treats!!!
Me too! Pumpkin all day every day weeeee 🙂
Once I break down and accept pumpkin season, these are definitely on my “must make” list!
You’ve got a couple weeks left to not accept it 🙂 I totally get it!
I’m pretty sure that these pumpkins bars are finally going to make the office hottie fall in love with me…
Bahahah does he have a brother?!
These look sooooo good! I just stocked up on pumpkin and will def be whipping them up this weekend!
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!
Your recipe look delicious and I am going to try it this weekend….what size baking tray did you use?
I accept the invitation to the pumpkin party!! 😉 But seriously, these bars look AMAZING. I love that they’re paleo!
Just made these- all the other pumpkin treats can stay home this year. SO good, thank you!
★★★★★
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??
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! 🙂
Darn nut allergies! What can I sub for the almond butter??
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.
I don’t see why not! It should work with any nut or seed butter. Good luck!
These look amazing!! Is there any alternative for the bananas? I’m allergic 🙁
Try applesauce! You may want to add more sweetener.
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!!
Either one of those should work! Or ground flax.
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!
Awwww yay!! Isn’t it crazy how the word vegan throws people off so much? You’re so welcome 🙂 XO
These are absolutely amazing! I added grain sweetened chocolate chips and walnuts. Thank you for sharing this recipe…will definitely be making it again! Have pinned it already! Definitely a favorite!
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!
Fabulous! I love that you added walnuts! Thanks for reporting back 🙂
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?
Hmmm I’m not sure! Maybe bake them a bit longer next time?
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 !!!
These are fantaaaaastic! Nice job lady 🙂
★★★★★
Any word on how this would turn out if applesauce were used instead of mashed banana?
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Hmmm I think applesauce would work fine! Maybe add a bit more sweetener.
Just threw these in the oven and can’t wait to dig in! Pumpkin bars and a Buckeye win — perfect Fall day!
Mmmm hope they lived up to your expectations!
What flour can u sub for the coconut flour?
These came out really dry for me, not moist at all. Can you tell me what kind of almond butter you used? I used Justin’s, which is quite thick, so maybe that was the problem?
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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.
THIS is the very thing I have been looking for/craving!
Is there any substitute for maple syrup you’d recommend?
I used 7 medjool dates pulverized in Vitamix. To replace maple syrup. They were so delicious!
Awesome! I’m so glad to hear the dates worked!
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?
Ohhh myyy! I would say making these is an emergency indeed! Pumpkin allllll year round for this girl is a MUST!
Xo,
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?
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 🙂
It’s a perfect fall day to whip up a batch of these! Thanks for the recipe!
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So yummy! Moist and delicious!
★★★★★
I’m allergic to all nuts…what can I use instead of the almond butter if I can?
How long will these stay fresh if stored in an air tight container? Will they stay better if frozen? Thanks!
The BEST things ever!!!
★★★★★
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?
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.
I just made these, and they are amazing!!! I used agave nectar instead of maple syrup.. Mmmmmm!
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?
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These look delicious! Amazing recipe 🙂
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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.
★★★★★
….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!
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Thanks for your sweet reply, Jillian! I love that you subbed in banana and honey. Awesome!
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AHHH this is so genius!! I almost wish I had thought of this 😉 Now I just have to go get me some canned pumpkin!!
I made these yesterday and the pan is almost gone whoops. They are SO GOOD. Thank you!
Happens to me all the time!!
I must comment on these. Just cooking down and had to try. Fantastic! Might be a new favorite recipe!
★★★★★
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!
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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. 🙂
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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!
Okay, I also love the recipe these are inspired by. Any advice in adding in some zucchini into this recipe too?
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Is there an alternative to coconut flour?
You can try ground flax!
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 🙂
Yep I want to make these RIGHT NOW! Do you think they would work as mini muffins???
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!
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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!
Perfect substitution! So happy you made them. Enjoy!
Can the coconut flour be replaced with oat flour?
Most definitely! I haven’t taste tested it, so the texture might be a bit different, but you can adjust accordingly.
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!
Oh that’s weird! You can surely try a bit more pumpkin and maybe half the bananas? Or even 1/3 C applesauce.
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!
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Aren’t they delish?! So glad you liked them!
I made these and they are yummy but the banana taste was pretty strong! I will probably try again with applesauce (or maybe just more pumpkin!)
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Hey Jessica! Hmmm I’ve never heard that complaint before. Let me know how the applesauce version turns out.
Looks awesome. If I were to use peanut butter instead of almond butter would it adversely affect the taste?
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?
Oat flour or ground flaxseed should work fine 🙂
But how much quantity of another kind of flour?
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It will be the same amount!
Any idea if these would work with sunflower seed butter? Trying to work around a nut allergy. 🙂
How long will these last in the fridge?
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!
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So happy you’ve found them! They’re one of my absolute favorite recipes 🙂
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).
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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.
Yes I don’t see any problem with that! Sounds delicious 🙂
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!
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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!
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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!!!!!!!
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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!!
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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!
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)
That should work! You will want to increase the sweetener to make up for the banana.
Just made these bars and they never set up – just were raw tasting bars. Is there something missing for the ingredient list? An egg perhaps? Your photo of them looks amazing and mine were an ooey gooey mess.
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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!
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!
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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!
That is an AMAZING idea! I’m gonna try that next weekend and I’ll let you know 🙂
So excited to make these, looks fantastic!
How do you recommend storing them? Do they need to be put in the refrigerator?
Hi there! Yep, id store them in an air tight container in the fridge. Enjoy!
These are definitely delicious. However, mine turned dark green all the way through after about 4 hours?!?!?
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No idea–that’s so odd! Did you use Sunbutter? I know that combined with baking soda can turn baked goods green.
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!
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So glad you liked them!!
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!!!
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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!
Pecans are a super awesome add-in. Cheers to batch number two, Kristy!
Looks UH-mazing!!! I need to try these ASAP… Pinned!
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I couldn’t find coconut flour. Would it be okay to use almond flour?
Never tried it with another flour, coconut flour is super absorbent so maybe try 2 tbsp almond flour? Should be fine.
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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. 🙂
Can you use Cup 4 Cup multipurpose flour instead of coconut flour?
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I’ve never tried it, sorry!
Its really Yummy Recipe. Thanks for sharing with us
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Simply amazing!
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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!
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
I have all the ingredients except coconut flour…any substitute for it? Thanks!
You could try ground flax?
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 9×13 pyrex, used parchment paper instead of spray and one frozen (thawed) banana and one regular one.
Awesome! Hope it turned out well with doubling!
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.
Love it! Could’ve been watery because of the thawed banana?
Made these last night and shared with a coworker… We’re fans! Nice recipe…. I just baked mine an extra 4 or so min.
I’m so glad you liked them!
Hi, is there any way to make these nut/seed free? I have multiple food allergies :/
Since nut butter is so prominent, unfortunately not! Sorry, friend! You could try these bars with a nut free crust, though! https://www.hummusapien.com/vegan-healthy-pumpkin-pie-bars/
I bake them! Sharing them at work tomorrow! Thanks for the recipe!!
Awesome!