Coconut Flour Pumpkin Bars

I rarely have the patience to prepare a pie crust.

stack of coconut flour pumpkin bars on a plate

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!

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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.

baked coconut flour pumpkin bars in a baking dishBake 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!)
coconut flour pumpkin bars stacked

4.77 from 39 votes
Coconut Flour Pumpkin Bars
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 

Moist bars that taste like pumpkin pie filling!

Course: Dessert
Servings: 12
Calories: 109 kcal
Author: Detoxinista.com
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
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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Comments

Tehgan

I’ve made these bars three times now, and they’re amazing! Such an easy recipe when you want to make something sweet! If I could give it more than 5 stars, I would.

June

The coconut flour pumpkin bars were awesome as well as easy cleanup food for thought they won’t last a week just saying

Eva

Can you convert coconu flour and pumpkin puree into grams?
😊

heather

Omg these are amazing and easy. I love so many of your recipes!! Thank you so much!!! Love love love!

Wynette

I’m following the keto lifestyle and don’t use any sugars (including maple syrup). What can I use as a substitute?

Feryne Wooldridge

I made these last year for family get together, I used sugar free maple syrup, they were great and disappeared fast. Even the family that were not diabetic loved them.

SAlly

I made something like this by accident the other day but more crumblier (I meant to make cinnamon buns so you can see how far off the mark I was ahaha). Cannot describe how awesome it feels to find that someone made a recipe of the same thing and made it great! Pumpkin pie filling is the best part of the pie anyways, in my opinion

Shannon

I wanted to like this but it wasn’t great. I’m sorry. It was only ok. : ( Thanks for sharing it regardless!

Cecilia A Anderson

These are wonderful! My own attempts at a pumpkin bread failed. (I’m on the AIP.) I just tried a variation, with mashed banana, cutting back the maple syrup and dropping the ginger and cloves. Banana bread! Next time I’ll try zucchini!! Oh, these bars freeze perfectly. Many, many thanks.

Maria

Made these with Bobs Red Mill Paleo baking flour (a blend of almond flour, coconut flour, arrowroot, tapioca) and they are delicious. I was worried about the sugar content of the maple syrup so I may attempt a reduction but the sweetness is not overpowering. I used a 2 tsp of pumpkin pie spice and 1 tsp smoked paprika.

Karliann Warta

These are delicious! I went the extra couple miles with this recipe. I used chia seeds instead of eggs and it worked perfectly. I was also craving some sort of chocolate so I made a flourless chocolate crust!

Diane N

Just pulled these out of the oven 10 minutes ago. The house smells divine. Can’t wait to taste them. i substituted ground ginger with fresh ground allspice and ground cloves with freshly ground nutmeg. I’m sick and wanted some comfort food on a snowy day in Colorado. Being at higher altitude i added 8 minutes to bake time.

Kate

These turned out great! I subbed in sweet potato for the pumkpin and flax eggs for the eggs.

Kt

I just made these.. turned out better than any pumpkin pie.. For those who enjoy pumpkin pie for its filling, rather than the crust…..these will delight you!!! I can’t stop myself have another one lol
I love coconut flour due to its low carb nature, but sometimes it tastes too bland.
That didn’t happen with these!!!!!

My 3 YO enjoyed these coconut pumpkin bars as well.

Thanks.

DEBBIE PITZEL

These are absolutely the best! So simple and tasty! Really helpful when you bake for people with gluten intolerance and others with nut allergies! Thanks!

Lisa

Thanks for this recipe! It was easy and delicious- even my family that doesn’t like pumpkin pie liked it! It has a nice texture and flavor. I added walnuts to the top for a little crunch.

Anna

Absolutely delicious! Both me and my husband enjoyed these very much. Reminded us of pumpkin pie in both flavor and texture. May be my favorite coconut flour recipe. I added half a teaspoon of TJ’s alcohol-free vanilla extract. Yum.

Kimberly McQuade

I made these and liked them so much I didn’t share with my friends I froze them. And had one a day Now I need to make another pan to share some with friends I hope !

Joy

I really enjoyed these! Nice and moist, great flavor. I will be making them again.

Jennifer

This is sooooo good!

I have made it two different ways. The first time I made it AIP friendly by subbing gelatin “eggs” for the eggs; the second time I used yogurt in place of the eggs.

Almost irresistible. I have to double the recipe :).

Helen

I made this but replaced pumpkin with sweet potato. I live in Australia and canned pumpkin purée isn’t something I can get hold of easily, plus I had a load of SP to use up.

It taste so nice, but mine is much drier than these images/reviews. Probably should have added some water or something…not sure, I’m a novice baker!

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!

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.

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.

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.

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?

    Megan Gilmore

    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.

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.

Tracey

These are delicious!!! I added vanilla powder and used honey and stevia instead of maple syrup. So easy and full of yummy goodness

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!!!

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?

Tara

These are fucking delicious. I ate the entire pan myself.

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!!

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!

bob

I would try it..but maple syrup is expensive

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!

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!

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

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 🙂

Michele

Megan, do these FREEZE well? I would like to make extra. Thanks!!!

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.

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