Coconut Flour Pumpkin Bars

I rarely have the patience to prepare a pie crust.


Which is why I’m in love with these pumpkin bars.

I actually wasn’t so in love with them at first, because they are almost too moist. But they taste just like pumpkin pie, so I couldn’t help but keep snacking on them! The texture actually reminds me of pumpkin pie filling, but these bars are just firm enough that you can pick them up with your hands. I think they’ll be the perfect alternative to a traditional pie in our home this year!

My husband and I keep finding ourselves picking up a piece here and there as we walk by the kitchen, so be warned– they disappear fast! I hope you and your family enjoy them just as much.

Coconut Flour Pumpkin Bars
makes one 9″x9″ pan

Adapted from this recipe


15 oz. pumpkin puree (about 1 1/2 cups)
3/4 cup coconut flour
3/4 cup maple syrup
1 1/2 teaspoons ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground cloves
3/4 teaspoon baking soda
1/4 teaspoon salt
2 large eggs

Butter or coconut oil, for greasing the pan


Preheat the oven to 350F and grease a 9″x9″ baking dish well with butter or coconut oil. Combine all of the ingredients in a large mixing bowl, and stir well until no clumps remain. Transfer the batter to the greased baking dish, and use a spatula to smooth the top.

bakedBake at 350F for 40-45 minutes, or until the edges are golden and the center is firm.

Allow to cool completely, then cut into squares and serve. Store in in the fridge for up to a week. (They’re delicious straight out of the fridge, too!)

4.4 from 9 reviews
Coconut Flour Pumpkin Bars
Prep time: 
Cook time: 
Total time: 
Serves: 12
Moist bars that taste like pumpkin pie filling!
  • 15 oz. pumpkin puree (about 1½ cups)
  • ¾ cup coconut flour
  • ¾ cup maple syrup
  • 1½ teaspoons ground cinnamon
  • ¾ teaspoon ground ginger
  • ¼ teaspoon ground cloves
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 large eggs
  • butter or coconut oil, for greasing the pan
  1. Preheat the oven to 350F and grease a 9"x9" baking dish well with butter or coconut oil. Combine all of the ingredients in a large mixing bowl, and stir well until no clumps remain. Transfer the batter to the greased baking dish, and use a spatula to smooth the top.
  2. Bake at 350F for 40-45 minutes, or until the edges are golden and the center is firm.
  3. Allow to cool completely, then cut into squares and serve. Store in in the fridge for up to a week.

Substitution Notes:

  • Coconut flour is unique, and therefore I don’t have any good substitutions to offer you. If you’d prefer a nut-based pumpkin bar, I highly recommend using this recipe instead.
  • Please feel free to share any other substitutions you try in the comments below!


Reader Feedback: Are you a fan of pie crust? My family has always made crust-less pumpkin pie for Thanksgiving each year, but our pecan pie always has crust!


  1. Katie says

    These are really tasty! I just pulled them out of the oven. The house smells so good. They are the perfect treat for the freezing weather we are having in Minnesota today (25 degrees!). I love all your recipes. Thanks so much!!


  2. says

    I love making pumpkin bars like this! Althought mine are usually stevia sweetened and include a banana and more eggs. I will definitely try your version now!

  3. Jenny Randolph says

    Do you think these would work if I used a mini muffin tin instead? My young boys love anything if its in the form of a mini muffin!

    • Anna Vargas says

      I’m sure they would turn out perfect- you would just need to lower the baking time quite a bit. My guess would be they would be done in 15-20 minutes- but it depends on the size of your muffin tin and how much you fill them :-)

  4. Amanda says

    These look delish. Is there anything I can substitute for maple syrup, dates or honey?? I am thinking of having these as an after workout snack so was looking to bump up the protein. Has anyone tried putting protein powder in, I have a nice organic one but not sure if it will change the texture and taste??

    • April says

      I would love to hear some ways to add unflavored protein to recipes/baking to up the protein content. I have a big bag of Natural Sun Warrior Protein powder that I bought, I thought it was beyond disgusting so I pushed it on to the hubby who tolerates protein WAY better than me. Well he pushed it right back to me and said it’s not palatable no matter what he does to it and has since moved on to another raw vegan protein powder we had in the line-up of testers. So I’m stuck with trying to find a way to use this stuff up that tastes at least decent. I don’t want to just throw it out because it was pretty pricey.
      Megan, have you ever tried baking with yours??

      • Ali says

        April, gelatin is not only a decent egg replacer, but healthy for you if you get the Great Lakes brand (which comes from grassfed cows). Use that for extra protein. You could even use it in addition to eggs – just sprinkle the powder in and don’t mix with water.

        Another protein increase: instead of greasing the bottom of the dish, you could pan fry 1 cup of pecan halves in butter or oil (this is what I did) and just lay them in the bottom underneath the recipe. When I make this again, I will chop the pecans a bit before adding into dish.

        I hate to say it because I look at unfermented soy with wary eyes, but… you could add tofu to this recipe if you tolerate soy.

  5. Peta says

    Hi Megan,

    Is this snack correctly combined? I was wondering because I thought that pumpkins are a starch and eggs a protein.

    Thanks :-)

  6. says

    mmm yummy! I’m on GAPS and pumpkin is allowed yay. However, maple syrup is not. Do you think it will taste okay without the sweetness? Erin xx

    • April says

      Is honey allowed? You could sub out with honey instead if it is. Out of curiosity, do you happen to know why maple syrup isn’t allowed? I don’t know much about the GAPS diet obviously. :)

    • Ali says

      Erin, I made it with 1t honey and 1/2t pure stevia powder. Stevia is allowed, and honey is a kinda/sorta, depending how far along you are on GAPS. You could just do all stevia if you want (google conversion rate).

      *Note: Removing 3/4c of moisture from recipe (syrup) in favor of stevia/dab of honey will change the texture to be more like bars and less like pumpkin pie.

      • Hannah says

        Stevia powder is not allowed on GAPS. Honey is allowed and can be consumed during Intro. In fact Dr. Campbell-McBride recommends mixing equal parts honey and coconut oil/ghee and consuming a tablespoon to combat low blood sugar during Intro.

        Stevia leaf in its pure form is allowed, but I wouldn’t recommend cooking with ground up stevia leaves.

        I believe she keeps a list of allowed/disallowed foods on the website.

  7. Donna says

    THESE look like “the ticket” to a grain-free pumpkin pie treat for me this Thanksgiving…Alas…I am one of the bonafide CRUST FREAKS…and if I didn’t have the carb & gluten concerns…I swear I would ONLY eat crust…to me it is the very best part of any tart, pie or quiche…

    Not a fan…however…of the gajillion recipes out there for nut-heavy, medjool date heavy pie “crusts”…they are simply way too heavy..and do not have that magical quality of breaking into a million “shards” when one bites into them!

  8. says

    This looks delish! I made one very similar to this yesterday but used apple butter in place of eggs and stevia to lower the sugars, but the texture you described sounds identical to mine. I love them and have been keeping mine in the freezer and letting them thaw. They seem to hold up better and taste sweeter this way. Either way, I just adore coconut flour and love seeing how others use it! Great recipe!:)

  9. Michele says

    This looks yummy! Although I do not stock coconut flour so might have to improvise. And I just noticed Elana’s Pantry has a very simple paleo pie crust recipe. I could go either way on pie crust, but sometimes it adds a nice backdrop.

  10. Ellie says

    Is there an alternative to the maple syrup you’d recommend? My preference would be to use stevia but I don’t know what else to add to help keep the consistency and texture. Please advise.

  11. terrie says

    Hi I would love to make these but I’m with Ellie as to a replacement for the maple syrup..Any help would be appreciated

  12. says

    Yummers! I’m always looking for good coconut flour recipes. I made these today, cooled them in the fridge and tried with some whipped cream I had on hand….mmm. Basically healthy (crustless) pumpkin pie! Oh and I actually decreased the amount of maple syrup and added some water + liquid stevia to decrease the sugar but maintain the sweetness.

    • says

      Hope, I have used that trick with the maple syrup/stevia before in other recipes with good results. Glad to know I’m not the only one! I will have to try it here too!

  13. Amry says

    I halved the recipe and it was delicious! I agree with you, these bars are quite moist, but I like them that way. I’ve been eating them with plain yogurt. Perfect fall treat! Thank you Megan!

  14. Kat says

    I just made these, since I had cooked a garden pumpkin the other day. These were really fast to put together and baked up just right! Lots of flavor, but also light, not heavy! Thanks for this recipe and all the other recipes we’ve tried.

  15. Cindy says

    5 Stars for this recipe. AWESOME! I made a sample batch before Thanksgiving, but they didn’t last. Was more than happy to make another. Everyone loved these. I will make these for holidays from now on. I love that you can have your pumpkin pie (minus the crust) in the form of bite size bars. Thank you for this recipe. Love, love, love.

  16. Rachel says

    Instead of 3/4 cup of maple syrup, I used one ripe mashed banana, plus enough maple syrup (maybe 1-2 TBSP) to equal a total of 3/4 cup. (Couldn’t bring myself to use that much expensive maple syrup.) I also added more coconut flour because I didn’t want them quite as moist as pumpkin pie. And… I was under a time crunch, so I baked mine at 375 for 35 minutes. They were good, as far as taste, and had the moisture of … a light brownie (?) instead of pie. Next time I will still use the banana to keep these budget-friendly, but I won’t add extra coconut flour. Thanks for the recipe! I’m always looking for good coconut flour recipes, because I seem to have a sensitivity to nuts. I didn’t completely follow the recipe, so it wouldn’t be fair for me to rate it.

  17. Kari R says

    I follow the Whole 30 eating plan and can’t have the maple syrup. I omitted that and substituted raisins instead to add some sweetness–they tasted great!! I think next time I may try to add natural applesauce and see what that does.

  18. Sue says

    Wow, this was so good. I didn’t have enough real maple syrup, so I used agave and macadamia nut syrups to make up the difference. Baked it in a pie dish and cut it into 8 pie-shaped pieces. Excellent recipe!

  19. Argyl says

    I can’t imagine using 3/4 cup of maple syrup in a recipe. Who needs that much sugar? It might be natural, but it’s still sugar. I used 2 Tablespoons syrup, and about 1/6 cup of Xylitol. They were plenty sweet. I like the idea of adding raisins instead, though.

  20. Mama Ra says

    I made a few additions/substitutions. I used 2 flax eggs (because flax is great for ya), I added salted pumpkin seeds, chia seeds, and hemp hearts. I also wanted a bit firmer bar, so I added just a bit more coconut flour. Oh, and a 1/4 tsp of nutmeg; it felt right.

    The results? A FANTASTIC GF healthy snack full of protein, fiber, and omega 3’s that even my picky daughter asked for seconds!

  21. malinda says

    just threw these in the oven. we cant have maple syrup right now and i tend not to like honey in things so we used xylitol sugar. hoping it turns out!

  22. Alexandra says

    I am really bummed. I followed this recipe exactly and my bars came out very dry. What am I doing wrong? The mix before it was in the oven was quite dry, but since I followed it all correctly I kept my faith. Any suggestions for next time?

    • Megan says

      My guess is that it had something to do with how you measured the coconut flour– even an extra teaspoon could make the results more dry, so be sure to use a knife to swipe off any extra from the measuring cup for a level measurement.

    • Megan says

      No, I’d look for a recipe that calls for regular flour if that’s what you’d prefer to use– coconut flour is way too different!

  23. Hailey says

    Mine turned out horribly wrong. Like a cake, a cake that taste strictly like coconut flour. Aghhhh I wanted pumpkin pie like treats so badly too.

    • Megan says

      How did you measure the coconut flour? It needs to be a level measurement to work properly, so you need to swipe the excess flour off the measuring cup with the back of a knife. Even an extra teaspoon can make the recipe turn out differently.

  24. Danielle says

    I was also looking for something that could replace breakfast or pre/post work out so I went ahead and gave it a try upping the protein and making these with no added sweetner.

    I replaced the maple syrup with unsweetened applesauce (1/2c or snack pack),
    I added two egg whites in addition to the two eggs,
    Added 2 TBS gelatin (red can great lakes)
    Added 4 scoops of Naked Whey
    Reduced the coconut flour to 2 TBS
    Added 1/4c shredded unsweetened coconut

    These were a very solid start. Since there’s no sweetener it lacked a little flavor and would definitely be lovely with some of that maple syrup. I may try upping the spices quite a bit, vanilla extract, maybe some orange zest and more salt to try to boost that flavor profile and may nix one or both of the egg whites in favor of just an extra egg and maybe drop the protein powder to 3 scoops. They were nicely browned on the outside and firm which will make them great for car travel but still had a ‘spongy/moist’ interior.

    From my ingredients and calculations these had about 180 calories, 5 fat, 16 carb and 20 protein for 1/4 of the entire recipe.

  25. TR in TX says

    Would honey work instead of maple syrup?
    Can’t wait to try this recipe (I’m just not a maple syrup fan!!)
    Thanks :)


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