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!
- Whisk together almond butter, pumpkin, banana, make syrup, and vanilla in a large bowl.
- Add coconut flour, spices, baking soda and salt. Stir.
- Fold in add-ins, then pour batter into a greased muffin tin.
- 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
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
- 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
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
- 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
- Preheat oven to 350 degrees Fahrenheit. 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. 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
Christina says
Can I use peanut butter instead of almond butter, or will that overpowerthe "fall flavors"?
Alexis Joseph says
I have not tried these with pb so I can't vouch for the results; although I think they would be less moist as baking with pb tends to yield a more dry product. They'd also taste like peanut butter versus the more neutral almond butter flavor. Hope that helps!
Kinsey says
Are these freezer friendly??
Alexis Joseph says
Yes!
Amy says
I have made this several times now. It’s a fantastic recipe. I just made for my daughter who just had a baby so she can grab a healthy snack in between nursing.
★★★★★
Alexis Joseph says
What a delightful nursing snack! Thanks for letting me know, Amy 🙂
Erin says
A must make fall recipe! SO moist and easy to make.
★★★★★
Yamir Oliveras says
I bake them! Sharing them at work tomorrow! Thanks for the recipe!!
Alexis Joseph says
Awesome!
Lyn says
Hi, is there any way to make these nut/seed free? I have multiple food allergies :/
Alexis Joseph says
Since nut butter is so prominent, unfortunately not! Sorry, friend!
Natalie says
Made these last night and shared with a coworker... We’re fans! Nice recipe.... I just baked mine an extra 4 or so min.
Alexis Joseph says
I'm so glad you liked them!
MacKinnon says
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.
Alexis Joseph says
Love it! Could've been watery because of the thawed banana?
Kecia Murphy says
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 9x13 pyrex, used parchment paper instead of spray and one frozen (thawed) banana and one regular one.
Alexis Joseph says
Awesome! Hope it turned out well with doubling!
Mona says
I have all the ingredients except coconut flour...any substitute for it? Thanks!
Alexis says
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)
Kayla says
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!
Alexis says
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
Jennifer says
Simply amazing!
★★★★★
Donna Grill says
Its really Yummy Recipe. Thanks for sharing with us
★★★★★
AP says
Can you use Cup 4 Cup multipurpose flour instead of coconut flour?
★★★★★
Alexis says
I’ve never tried it, sorry!
Hannah says
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. 🙂
sheila says
I couldn't find coconut flour. Would it be okay to use almond flour?
Alexis says
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)
georgie @ georgieeats says
Looks UH-mazing!!! I need to try these ASAP... Pinned!
★★★★★
Kristy says
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!
Alexis says
Pecans are a super awesome add-in. Cheers to batch number two, Kristy!
Svetlana says
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!!!
★★★★★
Maureen Scott says
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!
★★★★
Alexis says
So glad you liked them!!
Rachel says
So excited to make these, looks fantastic!
How do you recommend storing them? Do they need to be put in the refrigerator?
Alexis says
Hi there! Yep, id store them in an air tight container in the fridge. Enjoy!
Alison says
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!
Alexis says
That is an AMAZING idea! I'm gonna try that next weekend and I'll let you know 🙂
Emaleigh Downey says
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!
Emaleigh Downey says
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!
★★★★★
Tammy says
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)
Alexis says
I tried with 1/3 cup applesauce and they were too wet! Unfortunately I haven't found a good banana sub yet.
Molly says
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!
Renee says
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!!
★★★★★
Linda says
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!!!!!!!
★★★★★
Andrea says
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!
★★★★★
Rebekah says
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.
Alexis says
Yes I don't see any problem with that! Sounds delicious 🙂
Rebekah says
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!
★★★★★
Rachel says
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).
★★★★★
Shenandoah Crook says
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!
★★★★★
Alexis says
So happy you've found them! They're one of my absolute favorite recipes 🙂
Carmen says
How long will these last in the fridge?
Marya says
Any idea if these would work with sunflower seed butter? Trying to work around a nut allergy. 🙂
Alexis says
Hey Jessica! Hmmm I've never heard that complaint before. Let me know how the applesauce version turns out.
cari says
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?
Alexis says
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)
cari says
But how much quantity of another kind of flour?
★★★★★
Alexis says
It will be the same amount!
Andria says
Looks awesome. If I were to use peanut butter instead of almond butter would it adversely affect the taste?
Kia says
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!
★★★★★
Alexis says
Aren't they delish?! So glad you liked them!
Sara says
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!
Alexis says
Oh that's weird! You can surely try a bit more pumpkin and maybe half the bananas? Or even 1/3 C applesauce.
Kat says
Can the coconut flour be replaced with oat flour?
Alexis says
I have only tried these successfully with coconut flour, which is very absorbent. Try 2-3 tbsp oat flour!
Tuesday Wustrack says
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!
Alexis says
Perfect substitution! So happy you made them. Enjoy!
Caitlin says
Yep I want to make these RIGHT NOW! Do you think they would work as mini muffins???
Alexis says
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!
SS says
Is there an alternative to coconut flour?
Alexis says
You can try ground flax!
Alexis says
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 🙂
casey says
Okay, I also love the recipe these are inspired by. Any advice in adding in some zucchini into this recipe too?
★★★★★
Mary says
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. 🙂
★★★★★
Alexis says
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!
Christine @ thyme & toast says
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!
★★★★★
Jules says
I must comment on these. Just cooking down and had to try. Fantastic! Might be a new favorite recipe!
★★★★★
Shsna says
I made these yesterday and the pan is almost gone whoops. They are SO GOOD. Thank you!
Alexis says
Happens to me all the time!!
Joleen @ Joleen Cuisine says
AHHH this is so genius!! I almost wish I had thought of this 😉 Now I just have to go get me some canned pumpkin!!
Jillian says
....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!
★★★★★
Alexis says
Thanks for your sweet reply, Jillian! I love that you subbed in banana and honey. Awesome!