/Flourless Healthy Pumpkin Bars (1 Bowl!)
UncategorizedSeptember 14, 2023

Flourless Healthy Pumpkin Bars (1 Bowl!)

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Incredible flourless Healthy Pumpkin Bars are the perfect fall treat! Made with simple ingredients like almond butter and pumpkin puree, this recipe has become a Hummusapien community favorite! SO easy, they come together in minutes and kids love them. Vegan, gluten free and paleo-friendly.

stack of three pumpkin bars

It’s of utmost importance that you put on your baking hat and whip up these splendid pumpkin bars like yesterday! You may recognize these as paleo pumpkin bars, but they’re also gluten free and vegan.

I thought I’d outdone myself with my most loved Almond Flour Pumpkin Bread, No Bake Pumpkin Bars and Flourless Pumpkin Muffins, but there’s so much more pumpkin greatness to go around.

Soft. Chewy. Melt-in-yo-mouth! They’re light and airy and perfectly sweet and bursting at the seams with the cinnamon goodness that defines this stupendous season.

Ingredients

  • 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. I do not recommend peanut butter because they’ll taste overwhelmingly like peanut butter, plus it’s more dry.
  • Pumpkin: Canned pumpkin puree or homemade, just not pumpkin pie mix. You can use a brand trusted for its consistency and flavor like Libby’s, but I’ve had great success with the generic store brand versions from Trader Joe’s, Target and Whole Foods.
  • Banana: This adds natural sweetness. The riper the better! I tested these with ⅓ cup applesauce and unfortunately they were too moist, so banana is best here.
  • Pure maple syrup: I love using this fab natural sweetener for healthy desserts! I’ve only tested this recipe with a liquid sweetener, so agave or honey would also work. Readers have reported success with equal amounts of coconut sugar!
  • Coconut flour: Coconut flour is 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 adds amazing warm fall flavor and keeps it easy. 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.

How to make (step by step)

mixing bowl with pumpkin and nut buttermixing bowl with pumpkin and nut butter

Whisk together banana, almond butter, pumpkin, make syrup, and vanilla in a large bowl.

mixing bowl with pumpkin batter and coconut flourmixing bowl with pumpkin batter and coconut flour

Add coconut flour, spices, baking soda and salt.

mixing bowl with pumpkin battermixing bowl with pumpkin batter

Whisk until combined.

pumpkin batter in baking dishpumpkin batter in baking dish

Pour intro prepared baking dish.

Bake for 30 minutes, cool, and devour!

Dietary swaps and substitutions

  • For a nut free version: you can use sunflower seed butter, but they will have a stronger flavor. Note: a natural reaction occurs with sunflower seed butter and baking soda that makes baked goods turn a (harmless) shade of green.
  • Pumpkin pie spice: You can also make your own by whisking 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves.

What makes these bars healthy

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.
pumpkin bars stacked next to white dishpumpkin 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 3 days. If you still have some left, you can store them in the fridge for up to 1 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 3 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!

Print

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Flourless Healthy Pumpkin Bars (1 Bowl!)


  • 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

Description

Incredible flourless Healthy Pumpkin Bars are the perfect fall treat! Made with good for you ingredients like almond butter and pumpkin puree with no flour, oil, or refined sugar. They come together in minutes and kids love them! Vegan, gluten free and paleo-friendly.

Ingredients


Units


Scale

Instructions

  1. Preheat oven to 350 degrees Fahrenheit. Spray an 8x8in square baking dish with cooking spray.
  2. Place banana in a medium mixing bowl and mash with a fork. Add almond butter, pumpkin, maple syrup, and vanilla. Whisk until well-combined.
  3. Add coconut flour, pumpkin pie spice, cinnamon, baking soda, and salt, whisking until smooth. Fold in any desired add-ins.
  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. 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

Original Source

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