Hummusapien

Healthy Pumpkin Bars

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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.

The Ultimate Pumpkin Bars---paleo, vegan, and free of oil, and refined sugar! These quick and easy bars are the perfect guilt-free treat.

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.

IMG_3459a

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.

The Ultimate Pumpkin Bars---paleo, vegan, and free of oil, and refined sugar! These quick and easy bars are the perfect guilt-free treat.

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!

The Ultimate Pumpkin Bars---paleo, vegan, and free of oil, and refined sugar! These quick and easy bars are the perfect guilt-free treat.

Make them OR ELSE.

See how to make these healthy pumpkin bars:

Print
The Ultimate Pumpkin Bars---paleo, vegan, and free of oil, and refined sugar! These quick and easy bars are the perfect guilt-free treat.

Paleo Pumpkin Bars

★★★★★ 4.6 from 37 reviews
  • Author: Alexis Joseph, MS, RD, LD
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 mins
  • Yield: 12 1x
  • Category: Dessert
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Description

These lightly sweetened, super moist paleo and vegan pumpkin bars are the perfect fall treat! One bowl and no flour, butter, or refined sugar.

Scale

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

  1. Preheat oven to 350F. Spray an 8x8in square baking dish with cooking spray.
  2. Place almond butter, pumpkin, banana, maple syrup, and vanilla in a medium bowl. Stir until well-combined.
  3. Add the rest of the ingredients, stirring until smooth.
  4. Pour into prepared baking dish, smoothing with a spatula. Bake for 30 minutes or until a knife inserted into the center comes out clean.

The Ultimate Pumpkin Bars---paleo, vegan, and free of oil, and refined sugar! These quick and easy bars are the perfect guilt-free treat.

Comments

    • 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!

      ★★★★

      Reply

  3. 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.

    Reply

      • 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.

        ★★★★★

        Reply

        • 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!

          Reply

    • 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.

      Reply

  18. 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!

    Reply

  22. 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??

    Reply

  23. 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! :)

    Reply

  25. 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.

    Reply

  27. 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!!

    Reply

      • 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!

        Reply

  28. 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!

    Reply

  29. 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!

    Reply

  30. 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?

    Reply

  31. 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 !!!

    Reply

  36. 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?

    ★★

    Reply

  39. 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?

    Reply

  41. 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?

    Reply

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    Reply

  49. 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?

    Reply

    • 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.

      Reply

  51. 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?

    ★★★★

    Reply

  53. 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.

    ★★★★★

    Reply

  54. ….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!

    ★★★★★

    Reply

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  66. I must comment on these. Just cooking down and had to try. Fantastic! Might be a new favorite recipe!

    ★★★★★

    Reply

  67. 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!

    ★★★★★

    Reply

  68. 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. :)

    ★★★★★

    Reply

  75. 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!

    Reply

  76. 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!

    ★★★★★

    Reply

  77. 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!)

    ★★★

    Reply

  79. 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?

    Reply

  82. 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!

    ★★★★★

    Reply

  83. 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).

    ★★★★★

    Reply

  84. 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.

    Reply

      • 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!

        ★★★★★

        Reply

  85. 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!

    ★★★★★

    Reply

  86. 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!!!!!!!

    ★★★★★

    Reply

  87. 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!!

    ★★★★★

    Reply

  88. 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!

    Reply

  89. 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)

    Reply

  90. 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.

    ★★

    Reply

    • 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!

      Reply

  91. 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!

    ★★★★★

    Reply

  92. 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!

    Reply

  93. So excited to make these, looks fantastic!
    How do you recommend storing them? Do they need to be put in the refrigerator?

    Reply

  95. 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!

    ★★★★

    Reply

  96. 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!!!

    ★★★★★

    Reply

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  113. You are too modest. I think the photographs are quite good. They do justice to what appears to be a great recipe. I am definitely going to try it out.

    ★★★★★

    Reply

  114. 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!

    Reply

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    ★★★★★

    Reply

  119. 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. :-)

    Reply

  123. 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!

    Reply

    • 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

      Reply

Trackbacks

  22. […] stage. Nothing too crazy… usually it’s pumpkin related. Right now I am loving these pumpkin bars (albeit they are a healthier sweet) and Trader Joe’s Pumpkin Seeds and Cranberry Chips (they […]

    Reply

  58. […] Hello Fall Painted Pumpkin 2. Create Pumpkin Lanterns for your walkway 3. Paleo Pumpkin Vegan Bars… YUM! 4. Pumpkin Spice Latte… Paleo style! 5. Paint some pumpkins GOLD for a festive […]

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  79. […] Pumpkin Almond Butter Bars. If you make one pumpkin recipe this fall season, let it be this!! But don’t limit yourself because I’ve been getting a second pumpkin serving from these muffins and they’re straight from heaven. Whenever I bite into the PAB bars during the months of September/ October/November, I think, ‘whyyyohwhy do I not make these year-round?’. […]

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