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    Hummusapien » Recipes » Dessert » Healthy Pumpkin Bars

    ★★★★★ from 45 reviews

    Healthy Pumpkin Bars

    Published Oct 22, 2020 · Modified Sep 16, 2022 · by Alexis Joseph · 205 Comments

    Jump to Recipe

    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.

    stack of three pumpkin bars

    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!
    mixing bowl of bar ingredients
    mixing bowl of combined pumpkin bars with whisk

    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.

    white pan of sliced bars

    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!

    pumpkin bars stacked next to white dish

    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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    Healthy Pumpkin Bars Recipe

    ★★★★★ 4.9 from 45 reviews
    • Author: Alexis Joseph
    • 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
    Print Recipe
    Pin Recipe

    Description

    Super moist Healthy Pumpkin Bars are the perfect fall treat! One bowl and no flour, butter, or refined sugar. Vegan, gluten free and paleo friendly.


    Ingredients

    Units Scale
    • ¾ cup creamy almond butter*
    • ½ cup pumpkin puree
    • 1 overripe medium banana
    • 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

    1. Preheat oven to 350 degrees Fahrenheit. 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. Add the rest of the ingredients, stirring until smooth.
    3. Pour into prepared baking dish, smoothing with a spatula.
    4. 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 delicious 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.

    Keywords: healthy pumpkin bars

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Molly says

      September 23, 2022 at 1:34 am

      Ok I did not expect these to be SO good...but they are! My husband loves them.

      ★★★★★

      Reply
      • Alexis Joseph says

        September 26, 2022 at 12:22 pm

        Hahahah yayyyy!

        Reply
    2. Heather Conrad says

      November 22, 2021 at 1:09 am

      I have made these 3 times in the last week and a half! Just made the last batch (a double!) for a Thanksgiving dessert. I’m going to have to freeze them or they will never last the few days until the feast!! Thank you for the excellent recipe!

      ★★★★★

      Reply
      • Alexis Joseph says

        November 22, 2021 at 7:50 pm

        You made my day Heather, thanks so much!

        Reply
    3. Jessie says

      October 25, 2021 at 1:27 pm

      So SO good!! Kids love them and so do I 🙂

      Reply
    4. Madison says

      June 30, 2021 at 7:39 pm

      This has to be one of my favorite desserts ever!! They are so easy and fun to make and they never last very long! Thank you so much for the delicious recipe!

      ★★★★★

      Reply
      • Alexis says

        June 30, 2021 at 8:07 pm

        Awww I'm so glad, thanks Madison. Yay!!

        Reply
    5. Elana says

      May 02, 2021 at 7:35 pm

      just made these today and even though i had to spend $12 on almond butter and used half the tub to make them, plus broke a can opener while trying to open the pumpkin, it was SO WORTH IT! these are DELICIOUS! I have only tried one and am already planning when I can make more because I know they'll all be eaten in no time. amazing recipe and such great ingredients 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        May 04, 2021 at 1:20 pm

        LOL holy moly, you've been through it!! Costco almond butter is an amazing price if you have access 🙂 So glad they're worth it!

        Reply
    6. Leslie says

      January 22, 2021 at 12:24 am

      Love this recipe! I substitute sunflower seed butter for the almond butter to make them nut free. Always great!

      ★★★★★

      Reply
      • Alexis Joseph says

        January 29, 2021 at 3:41 pm

        Wonderful!!

        Reply
    7. John Paul Pinciotti says

      December 20, 2020 at 9:25 pm

      These are insanely good!! Super delicious without the guilt! Will be a staple for sure!

      ★★★★★

      Reply
      • Alexis Joseph says

        December 20, 2020 at 10:54 pm

        Love that, thanks so much!

        Reply
    8. Rachel Dodson says

      November 18, 2020 at 2:23 pm

      These are SO GOOD! They freeze really well and are the perfect bfast with yogurt! Definitely add chocolate chips 🙂

      ★★★★★

      Reply
      • Alexis Joseph says

        November 18, 2020 at 2:48 pm

        Yayy!! I agree--chocolate chips are basically always required 🙂

        Reply
    9. Ashley Deardorff says

      November 14, 2020 at 9:24 pm

      These are so yummy and moist!! I make them into muffins every week to have for breakfast! So so good!!

      ★★★★★

      Reply
      • Alexis Joseph says

        November 16, 2020 at 2:03 pm

        Love that, thanks Ashley!

        Reply
    10. Kathryn says

      November 04, 2020 at 11:01 pm

      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

      Reply
      • Alexis Joseph says

        November 05, 2020 at 12:54 pm

        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!

        Reply
    11. Mary Mauerer says

      November 01, 2020 at 4:23 pm

      Could you use coconut sugar instead of honey or maple syrup? Equal amounts?Pumpkin Bar recipe
      Thanks

      Reply
      • Alexis Joseph says

        November 01, 2020 at 6:49 pm

        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.

        Reply
    12. Beth says

      October 31, 2020 at 10:27 pm

      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!

      Reply
      • Alexis Joseph says

        November 01, 2020 at 6:51 pm

        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.

        Reply
    13. Maclean Nash says

      October 25, 2020 at 8:45 pm

      Love these! I added both nuts and chocolate chips and theyre perfect after dinner and I appreciate that theyre not too sweet!

      Reply
      • Alexis Joseph says

        October 30, 2020 at 4:32 am

        Wonderful, I’m so glad!!

        Reply
    14. Janelle says

      October 23, 2020 at 11:52 am

      These are sooooo good! Great snack. Thanks for the recipe!

      ★★★★★

      Reply
    15. Kelly Fogt says

      October 22, 2020 at 8:36 pm

      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!

      ★★★★★

      Reply
      • Alexis Joseph says

        October 22, 2020 at 11:09 pm

        Love it, thanks so much for letting me know, Kelly!

        Reply
    16. Giovonne says

      October 22, 2020 at 6:59 pm

      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!

      ★★★★★

      Reply
    17. Lauren says

      October 22, 2020 at 5:47 pm

      Can I sub sweet potato for the pumpkin?

      Reply
      • Alexis Joseph says

        October 22, 2020 at 11:10 pm

        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!

        Reply
    18. Rachel says

      October 22, 2020 at 5:21 pm

      Healthy pumpkin bars!! Who would’ve thought!! Just in time for my socially distant Halloween party

      ★★★★★

      Reply
      • Alexis Joseph says

        October 22, 2020 at 11:09 pm

        Heck yes!

        Reply
    19. Kathleen says

      October 16, 2020 at 5:51 pm

      Made these last night with my toddler and the whole family loved them!! So easy to make and so fluffy !

      ★★★★★

      Reply
      • Alexis Joseph says

        October 17, 2020 at 7:06 pm

        Wonderful, thank you!!

        Reply
    20. Katie Phillips says

      October 08, 2020 at 8:18 pm

      These are the perfect fall treat! Even my kids love them!

      ★★★★★

      Reply
      • Alexis Joseph says

        October 08, 2020 at 9:02 pm

        Amazing, thank you Katie!!

        Reply
    21. marly thompson says

      October 08, 2020 at 4:40 pm

      could you sub something for the coconut flour? i dont have any 🙁 flax?

      Reply
      • Alexis Joseph says

        October 08, 2020 at 5:45 pm

        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)

        Reply
    « Older Comments

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