Coconut Flour Pumpkin Bars

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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!

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.

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

squares of coconut flour pumpkin bars
Print Pin
4.7 from 43 votes

Coconut Flour Pumpkin Bars

Moist bars that taste like pumpkin pie filling!
Course Dessert
Cuisine American
Keyword Coconut Flour Pumpkin Bars
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 12
Calories 109kcal


  • 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.
  • Bake 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.


Calories: 109kcal | Carbohydrates: 21g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 27mg | Sodium: 146mg | Potassium: 128mg | Fiber: 3g | Sugar: 13g | Vitamin A: 5555IU | Vitamin C: 1.5mg | Calcium: 38mg | Iron: 0.9mg

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!

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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.


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

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 🙂


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

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!


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!


I would try it..but maple syrup is expensive


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!


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!!


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

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?


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!!!


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

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.


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.

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.


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.


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.


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!


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!


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 :).


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

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 !


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.


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.


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!


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.



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

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.

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!


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.

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.


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


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

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.


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


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


Can you convert coconu flour and pumpkin puree into grams?


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


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.


Instead of maple syrup, I used a sm container of unsweetened apple sauce in a 3/4 measure cup and topped up with swerve and added 1/2 a banana for sweetener. I made these into cookies at 2Tbs of batter each with one dark choc. chip in the center. Wow!!! Turned out beautifully!!!! Made 30 cookies😊


These were a hit at the party I brought them too. Super moist, and great flavor…really pumpkin-spicey and you can really taste the clove


I am going to make these for a gathering of healthy eaters! I wonder about using your maple pecan glaze for a festive topping. Your advice?

Gina R Byrd

Thank you for.this recipe,. It was the first time I used coconut flour. They are perfect. No hint of yucky gluten-free flavor. One bowl, one pan, too. Just awesome. Thank you again. Oh I put whipped cream and slivered almonds on mine and it was absolutely delicious.

Marsha Whitt

If I wanted to replace some of the coconut flour with collagen protein powder to increase protein content, what would you suggest?

    Marsha Whitt

    I made these today, substituting collagen protein powder for 2/3 of the coconut flour, and added 2 T coconut oil, and about 1/2 tsp. unflavored gelatin. They are delicious, and taste like pumpkin pie! With my substitutions (made 18 bars), each has about 75 calories, 5 net carbs, and 4 grams of protein.

    Thanks so much for the recipe!


Didnt turn out, despite measuring everything correctly. Mine also just tasted like flour.


Just made these and I have already eaten three of them! I modified them slightly by replacing a portion of the maple syrup with applesauce, and then using 1 full cup of coconut flour. They came out better than I was expecting, and are absolutely fantastic!


These are absolutely perfect. Honestly might be the best dessert I’ve ever made! I used Bob’s Red Mill vegan egg replacer and they came out beautifully! Thank you for another dynamite recipe. ❤️

Jeanette Courtney

I used monk fruit sweetener instead of maple syrup because maple syrup gives me a headache. I used 2 Tbs + 1 tsp of monk fruit, then added some water (about 1/4 c) to make up the liquid. I also added sunflower seeds, pumpkin seeds, chopped almonds, hemp seeds, and chia seeds (about 1 Tbs – 1/4 c each, didn’t really measure, just eye balled it). I added a few more tablespoons of water to offset the chia seeds, which will soak up a lot of the moisture. I also used pumpkin pie spice, since I didn’t have the individual spices (1.5 tsp). Yum!

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