Healthy Pumpkin Bars

Incredible Healthy Pumpkin Bars are the perfect fall treat! Made in one bowl with good for you ingredients plus no flour, oil, or refined sugar. They come together in no time! Vegan, gluten free and paleo-friendly.

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 pumpkin bars like yesterday. I thought I'd outdone myself with my most loved Almond Flour Pumpkin Bread and Flourless Pumpkin Muffins, but there's so much more pumpkin greatness to go around!

Soft. Chewy. One bowl. Sweet but not overly sweet. Moist. Melt-in-your-mouth.

They're light and airy and perfectly sweet and bursting at the seams with the cinnamon goodness that defines this lovely season.

How to make

All you need is one bowl and 5 minutes of prep to whip these up!

1. Whisk together almond butter, pumpkin, banana, make syrup, and vanilla in a large bowl.
2. Add coconut flour, spices, baking soda and salt. Stir.
3. Fold in add-ins, then pour batter into a greased muffin tin.
4. Bake for 30 minutes and devour!

Key ingredients and substitutions

• 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. Use sunflower seed butter for a nut free version.
• Pumpkin: Straight up canned pumpkin puree, not pumpkin pie mix.
• Banana: This adds natural sweetness. The riper the better! (I tested these with ⅓ cup applesauce and unfortunately they were too moist.)
• Maple syrup: I've only tested this recipe with a liquid sweetener, but I think agave or honey would also work. Readers have reported success with equal amounts of coconut sugar!
• Coconut flour: I love the texture of coconut flour here. It's 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 keeps it super easy, but 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.
• Add-ins: Chocolate chips, dried cranberries, chopped walnuts, and pecans would all be delish here.

Pumpkin nutrition

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.

Which nut butter is best?

I always make these with almond butter, but the neutral, cookie-like flavor of cashew butter would also be great.

I do not recommend using peanut butter because 1) they'll taste overwhelmingly like peanut butter and 2) peanut butter is more dry, so I don't think the texture would be right.

Can I make these nut free?

For a nut free version, you can use sunflower seed butter, but they will have a stronger flavor.

Note that a natural reaction occurs with sunflower seed butter and baking soda that makes baked goods turn an odd shade of green. It's harmless, but beware!

How long will they keep?

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

How to freeze

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 three months. You can thaw them on the counter when you’re ready to eat or microwave them individually.

More healthy pumpkin recipes

• No Bake Pumpkin Cookies
• Pumpkin Pie Smoothie
• Pumpkin Cheesecake Dip
• Fluffy Vegan Pumpkin Muffins

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!

Click here to see the step-by-step web story instructions for this recipe!

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