Coconut Flour Pumpkin Bars

I rarely have the patience to prepare a pie crust.

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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

Ingredients:

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

Directions:

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!)
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4.7 from 22 reviews
Coconut Flour Pumpkin Bars
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Moist bars that taste like pumpkin pie filling!
Ingredients
  • 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
Instructions
  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!

Enjoy!

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!

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Meet Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned certified nutritionist consultant, trying to make healthy living as easy as possible. I believe in eating delicious whole foods on a regular basis to help naturally support the body’s detox organs— no juice fasting required. (Unless you want to!) If you make one of my healthy recipes, tag @detoxinista on Instagram or Facebook so I can see!

97 thoughts on “Coconut Flour Pumpkin Bars

    1. Tracet

      Oh my goodness , I made these last night the only subsitute was I did not have the spices so instead I added 1 1/2 tsp of Pumpkin Spice.
      They were moist and yes did taste like Pumpkin Pie, crustless
      Yummy!!!!

      Reply
  1. Katie

    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!!

    Katie

    Reply
  2. Meagan

    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!

    Reply
    1. Samantha

      Chia seeds can be substituted usually for eggs. I can’t remember the ratio though so you’ll have to Google that one.

      Reply
  3. Jenny Randolph

    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!

    Reply
    1. Anna Vargas

      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 🙂

      Reply
  4. Amanda

    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??

    Reply
    1. April

      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??

      Reply
      1. Ali

        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.

        Reply
      2. Mark

        All of the good protein powders are pricey. Some are more easily digestible I think.
        I found a brown rice protein powder that doesn’t have much taste or texture when added to a recipe.
        I have used it mainly in breakfast smoothies for the protein content and have never had an issue with digestion.
        It can be used in cooking recipes and can be substituted in any recipe that calls for rice flour (I would try half the rice flour and half the brown rice protein powder and see how the recipe turns out before adding more. Rice flour recipes are gluten free which helps me with the stuffy bloated feeling when I eat moderate portions.
        The brand is “Growing Naturals” “Organic Rice Protein (Original flavor). The label says that it is vegan, gluten free, whole grain, allergen friendly, 100% natural, and as good as whey. It is also NON GMO, USDA Organic Verified, and low on the glycemic index. There are 24 grams of protein in each serving or scoop which equates to approximately 34 servings in a 32 oz container (2 lb).
        I’m guessing that it is about 2 scoops per 1/4 cup which would add 48 grams of protein to your total recipe. If adding 1 cup protein powder in your recipe (8 scoops) and your recipe makes 10 servings that would add 19.2 grams of protein per serving if my calculations are correct.
        I get it online to save some money from Vitacost for about 34 dollars or 19 for the 1 lb jar. They often have free shipping over 50 and they have lots of things to choose from if you want to up the total and get free shipping.

        Reply
    2. Sherilyn

      I soaked some dates and puréed them and it’s worked out perfectly. I added in quite a bit of the date water though otherwise it was too dry 😊

      Reply
  5. Peta

    Hi Megan,

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

    Thanks 🙂

    Reply
  6. Erin

    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

    Reply
    1. April

      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. 🙂

      Reply
    2. Ali

      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.

      Reply
      1. Hannah

        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 gaps.me website.

        Reply
  7. Donna

    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!

    Reply
  8. Heather

    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!:)

    Reply
  9. Michele

    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.

    Reply
  10. Ellie

    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.

    Reply
  11. terrie

    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

    Reply
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  13. Hope

    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.

    Reply
    1. Jen

      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!

      Reply
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  15. Amry

    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!

    Reply
  16. Kat

    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.

    Reply
  17. Cindy

    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.

    Reply
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  19. Rachel

    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.

    Reply
  20. Kari R

    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.

    Reply
  21. Sue

    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!

    Reply
  22. Argyl

    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.

    Reply
  23. Mama Ra

    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!

    Reply
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  26. malinda

    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!

    Reply
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  28. Alexandra

    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?

    Reply
    1. Megan Post author

      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.

      Reply
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    1. Megan Post author

      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!

      Reply
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  32. Hailey

    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.

    Reply
    1. Megan Post author

      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.

      Reply
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  35. Danielle

    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.

    Reply
  36. TR in TX

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

    Reply
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  38. Rosalyn

    Just made these as mini muffins…moist and delicious…only had half a can of pumpkin…made about 12….delicious…thanks for a great recipe

    Reply
  39. Ellie D

    WOW. Okay, let me first explain my situation: I am a 16-yr-old inexperienced-yet-aspiring chef with gluten and dairy allergies/intolerances, and I am always eager to find a dessert or treat recipe that’s healthy (my sweet tooth is raging). So, as a lover of using coconut flour for its nutritional benefits and flavor, I went on a search for healthy dessert recipes using coconut flour – and found this recipe. I decided to try it although I didn’t have any maple syrup at home, so I used a little bit over 1/2 cup of honey (about 5/8) and added a small amount of water, probably about 3 tablespoons, to the batter in place of the maple syrup. The result was absolutely phenomenal! I wanted to eat the entire pan all at once! They were so easy to make, had almost the exact texture and taste of pumpkin pie, and held together well. Plus, they’re all-natural and healthy! I can’t say enough how much I love this recipe; seriously, it’s worth trying! Thank you!

    Reply
  40. Meilssa

    These bars are AMAZING! Just made them, and didn’t have cloves, so I just decreased the ginger by 1/4 tsp. and added in 1/2 tsp of nutmeg. Thanks, Megan!

    Reply
  41. Cat

    After reading the comments, I used 3/4 cup half applesauce/half maple syrup instead of the entire 3/4 maple syrup. I wanted the distinct flavor of maple, but w/o so much sugar. And I used my own pumpkin pie spice mixture for the spices. And I also made them into mini-muffins, as they’re so portable.

    They were simply amazing. I will make and eat these all year.

    I cannot have the typical gf flours, as I cannot have rice or potatoes, and I was beyond thrilled to find this recipe using only coconut flour. Thank you so much!

    Reply
  42. Jeanie

    These are simply AMAZING! I’ve used half maple syrup & half natural applesauce & I’ve also made the exact recipe–both are great & there’s not much of a noticeable difference. Thank you for this healthy recipe that tastes just like pumpkin pie w/o the crust!!

    Reply
  43. Andrea Jensen

    I’ve only got 1 egg…what would be a good substitute for the 2nd egg? Flax and water or cornstarch and water?

    Reply
  44. Gina

    I am in love with these bars! So easy and insanely delicious. Tried to save some for my boyfriend but he didn’t make it over in time. 😉 Substituted maple with honey and coconut sugar (simply for cost reasons). Have an egg allergy so I used Egg Replacer instead. I will use flax meal/water, bananas, or gelatin next batch to adhere to SCD/FODMAPS diet. If you are able to have dairy, I ate my bars with spoonfuls of homemade 24 hour plain yogurt and the combo was like pumpkin cheesecake!!!

    Reply
  45. Sandy Lee

    This is a delightful recipe; moist and flavorful. I altered it slightly by using equal amounts of homemade ginger syrup, maple syrup and agave (1/4 C of each). I also lined my pan, up over the sides, with parchment paper oiled with organic coconut oil. It made it easier to transfer to a cooling rack. All of my ingredients are organic. This will be fun to play with by adding a bit of nutmeg or changing the type of cinnamon. I used China cinnamon but I’d like to try Vietnamese next with a TBS. of minced candied ginger. The basic recipe is very solid. Thank you for sharing.

    Reply
  46. Amanda

    Hi There!

    I was wanting to make this recipe but I only have almond flour on hand. I would really prefer to use up what I have. Do you think almond flour would be a good substitute instead of the coconut flour?

    Reply
    1. Megan Gilmore Post author

      No, there is no substitute for coconut flour. I’d recommend looking for another recipe if you want to use almond flour, because you’ll waste your ingredients if you try to make substitutions with any coconut flour recipe.

      Reply
  47. Nanor Pogosian

    These came out delicious. I almost panicked while making them because I ran out of the only good Real maple syrup I bad, I only had half a cup, but I used honey for the remaining portion and it was OK. Still low carb and tasty.

    Reply
  48. Krista

    These are fabulous. I add in an extra egg (I think the coconut flour I’m using is just a little heavier and needs it) and, at the request of my daughters, added in a handful of chocolate chips. So good.

    Reply
  49. Zipporah

    Perfect alternative to pumpkin pie and so easy to make! I hate greasing pans, so I just line with parchment instead and then lift the bars out in one large piece and cut with a large knife.

    Reply
  50. Joy

    These were delicious! Big hit with the kids, too. 🙂 It was my first time baking with coconut flour, and I’m glad I picked this recipe to be the first, based on how much trouble some people seem to have with it. 😉 This recipe seems pretty foolproof to me. And yummo. Thank you!

    Reply

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