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.
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 immediately. 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.
Which nut butter is best?
I have only made these with almond butter (I get Kirkland brand at Costco), 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.
For a nut free version, you can use sunflower seed butter, but they will have a stronger flavor. Also, 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!
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!
Recipe tips 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, not pumpkin pie mix.
- Banana: This adds natural sweetness. The riper the better!
- Maple syrup: I’ve only tested this recipe with a liquid sweetener, but I think agave or honey would also work.
- Coconut flour: I love the texture of coconut flour here, but you could also use ground flaxseed or 2 tbsp of flour to help bind them.
- Pumpkin pie spice: Pumpkin pie spice keeps it super easy, but you can also make your own with 2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp ginger, and 1/4 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.
Storage tips
The best place to store these pumpkin bars is 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 or more and it 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 three months. You can thaw them on the counter when you’re ready to eat or microwave them individually.
Make them OR ELSE.
More pumpkin favorites:
- Almond Flour Pumpkin Bread
- Flourless Pumpkin Muffins
- Pumpkin Cheesecake Dip
- Fluffy Vegan Pumpkin Muffins
- Pumpkin Pie Protein No-Bake Bites
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!
PrintHealthy Pumpkin Bars
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Yield: 12 bars 1x
- Category: Dessert/Snack
- Method: Oven
- Cuisine: American
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
- 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 fine sea 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. Allow bars to cool for at least 20 minutes before slicing.
Notes
STORAGE: Store bars in an air-tight container on the counter for up to three days. Store any leftovers in the refrigerator.
*I recommend coconut flour here because it’s so absorbent, but I’d guess that ground flax can be used instead of the coconut flour, or 2 tbsp of GF all purpose flour. Do not use almond flour.
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!
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 🙂
Anything with pumpkin and almond butter is always amazing! Pinning for future menu planning!
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… 🙂
I can haz?!?! These look incredible, and whatever Arman tosses, I want!! Pinned so hard.
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.
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.
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.
Yum! These are my kind of pumpkin bars!
You need them in your life!
Soft, chewy, pumpkin perfection! Yes!
Yessss what more could you ever need?!
oh my goodness, these look like pure bliss! Im so happy that pumpkin season has begun!
Yes please…these are #amazingBALLS! Bring on the pumpkin!
Seriously amazeballs. Slather them in all the Nutzzo and call it a day!!
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?
Oh yes!! These are perfect in every way. Pinning tweeting sharing!!
You need!!!! They can double as an afternoon snack for the kiddos 🙂
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!
★★★★