Flourless Pumpkin Bars

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These Flourless Pumpkin Bars are naturally gluten-free, with a moist and fluffy texture. No one will believe that they’re a healthier treat!

grain-free pumpkin bars with maple glaze and crushed pecans on topPumpkin bars are perhaps my very favorite way to enjoy this seasonal squash. They have the taste and texture of pumpkin bread, but they bake faster and are much more portable!

These naturally sweetened bars can pass as a quick breakfast, a sweet snack, or a holiday dessert.

Thesy are bursting with Fall flavor, as well as a hefty nutritional punch. Pumpkin is a great source of vitamins A, C, K, and E, as well as lots of minerals, including magnesium, potassium, and iron.

Lightly sweetened with honey, no one will ever guess that these bars are grain-free, or that they’re any “healthier” than the traditional version.

mixing pumpkin pie bar dough and pouring it into a glass square pan

Because this recipe is flourless, it’s naturally gluten-free. Be sure to check out the recipe notes below if you have other allergy concerns. I hope you’ll enjoy these pumpkin bars!

Need a vegan version? Try my Vegan & Gluten-Free Pumpkin Bars recipe.

stacked Flourless pumpkin bars
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4.89 from 126 votes

Grain-Free Pumpkin Bars

These moist, spiced squares are bursting with Fall flavor, perfect for serving at a party or packing as a snack. Lightly sweetened with honey, no one will ever guess that they're grain-free-- or any "healthier" than the traditional version, for that matter.
Course Dessert
Cuisine American
Keyword bread, grain free, healthy, paleo, pumpkin
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 9
Calories 144kcal



  • Preheat oven to 350F and grease an 8" x 8" pan generously with coconut oil or butter.
  • Combine all of the ingredients in a medium bowl, and mix well until a smooth batter forms.
  • Transfer the batter to the greased pan, and bake at 350F for about 30 minutes, until the edges are golden brown and the center is firm.
  • Allow to cool completely in the pan, then cut and serve!
  • These bars are delicious on their own, but if you're aiming to impress, glaze these bars with my Maple Pecan Glaze. (recipe posted separately)



*Note: I like to use Pumpkin Pie Spice to make preparation as quick and simple as possible. This spice blend is widely available in most grocery stores, but you can also find it available online. If you'd prefer to use individual spices, I'd recommend using 1 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon ground nutmeg and 1/4 teaspoon ground cloves to replace the 2 teaspoons of pumpkin pie spice.
For a vegan, grain-free recipe, try my Vegan & Gluten-Free Pumpkin Bars.
Nutrition information is for 1 of 9 bars. This information is automatically calculated, and is just an estimate, not a guarantee.


Calories: 144kcal | Carbohydrates: 14g | Protein: 4g | Fat: 8g | Cholesterol: 36mg | Sodium: 141mg | Potassium: 151mg | Fiber: 1g | Sugar: 11g | Vitamin A: 2170IU | Vitamin C: 0.7mg | Calcium: 60mg | Iron: 1mg

These bars are delicious on their own, but if you’re aiming to impress, glaze these bars with my Maple Pecan Glaze.

top view of pecan pie bar with maple glaze and crushed pecans on top

Recipe Notes:

  • I have tested this recipe with flax eggs and aquafaba as an egg substitute, and both results were terrible. It’s tricky trying to replace eggs in flourless baked goods. I’d recommend trying my Gluten-Free Vegan Pumpkin Bread or Vegan Pumpkin Donuts baked in a square pan if you need a vegan pumpkin bar.
  • For a nut-free bar, try using sunflower seed buttersunflower seed butter or tahini instead of the almond butter. (Sunflower butter does turn baked goods green, due to a reaction with baking soda, but it’s safe to eat.)
  • If you’d prefer to not use honey, I’ve made these bars with 2/3 cup coconut sugar with excellent results. i imagine that 1/2 cup of maple syrup could also be used instead.

As always, if you make a modification to this recipe please leave a comment below letting us know what worked for you, so we can all benefit from your experience.

Reader Feedback: Are you a fan of pumpkin season? If so, what’s your favorite pumpkin dish?


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Danielle @ Clean Food Creative Fitness

I love this recipe! They sound amazing and are very different anything I’ve tried before! Can’t wait to try this recipe out!


These sound absolutely fantastic. Bookmarked in my folder of recipes I’ll be making now the temperatures are dropping…. Thank you!


Looks yummy. Thank you for posting this!


those look amaaazing. just wondering though.. why are all your baked goodies so heavy on the nut butters?


    Hi Tanya! I prefer to keep my baking grain-free lately, so almonds make a great nutrient-dense substitute for flours, without sacrificing the texture of traditional baked goods. Almond flour can be a bit pricey, so I’ve been leaning towards using almond butter for convenience and accessibility.

    Even if you cut these bars into 9 large squares, each one will contain less than a tablespoon of almond butter, which I don’t think is unreasonably heavy.

      The Gluten Free Girl

      Hi Megan,
      I’m allergic to all kinds of nuts. Is there a substitute that I can use?

      The Gluten Free Girl

        Nikki flory

        Maybe Sun butter would work:). ( from sunflower seeds)



      You are absolutely correct. I love your recipes as I am strictly SCD for celiac. I found that the nut flours, particularly almond flour (even the blanched) is difficult to digest, whereas the butters are a piece of cake! Please keep on with the nut butter recipes…and ditto on properly combining them..it does make a fantastic difference!

        Colleen B


        Have you tried doing your own almond flour using soaked almonds? Nuts, seeds, legumes and grains all are difficult to digest because of thy phytic acid and phytates. I suspect that is even more difficult for someone whose gut is compromised (as most of ours are!) I soak my almonds in salt water and then dehydrate them. Then you can turn them into anything…flour, butter, or just eat them!! Sadly, I have yet to find a soaked almond flour on the market…and if you did it would likely be very expensive. Just an idea!!

        Colleen B.


      Can you use almond flour instead of butter if that’s what you have on hand?


Looks delicious! Can you give us your tips for cooking the pumpkin in order to get the puree? Thanks!


    I’ll work on a post about that, Anne!


    Just cut a sugar pumpkin (best for making puree) in half, scoop out the seeds and roast, cut side down, on a greased baking sheet for about 45-55 minutes in a 375F oven. Scoop out the pumpkin with a large spoon and puree in a food processor or blender. Voila, pumpkin puree.


Yum. These look so awesome!


I think I could eat that glaze all by itself! These are such a decadent treat….I’ll definitely have to try these out! I’m so happy to have found your blog and your delicious recipes. I’ve looked forward to reading it each day. I was wondering if you have a particular diet you follow (i.e. paleo, vegan, etc.). I noticed you don’t use grains in your cooking… Have a great day!


    I think I have eaten that glaze all by myself. ๐Ÿ˜‰

    In regards to diet, I don’t follow any particular plan. I’ve experimented with LOTS of stuff over the years (Paleo, vegan, vegetarian, Candida-cleansing, etc.) and prefer to simply focus on eating whole foods that make me feel good. I’ve learned that I feel my best when I keep my meals fairly simple and properly combined, though that doesn’t always happen at EVERY meal.

    Since cutting out grains earlier this year, I haven’t had much desire to add them back in. That’s not to say I’ll never have them again, but for now, I’m enjoying the grain-free baking!

Becky from MI

I love anything pumpkin and usually make a lot of traditional pumpkin bread…can’t wait to try this version! Going to add chopped pecans into the batter and skip the glaze, although it looks yummy, trying to cut a few calories HA!


OOOOH, yum! I am so glad it’s pumpkin season! I could eat pumpkin every day. And, thank goodness it’s almost past zucchini season. Love it, but overdid it.


this makes me so excited for fall ๐Ÿ™‚
pumpkin cravings already!


Can you replace the eggs with chia egg?


    I haven’t tried that yet. Let me know if you do!

Ingrid King

I can’t wait to try these – thank you for posting the recipe!


These look amazing, I can’t wait to make!! I may have to wait until the weather cools down to turn on the oven…it’s supposed to be 105 today, where is fall?!?


    I’m anxiously awaiting Fall weather here, too! It was over 100 yesterday… ugh.


Oh! Thank you, thank you! I was hoping you would do a pumpkin bar recipe. Can’t wait to try them.

Jenna @ Spinach In My Teeth

Just made this with banana instead of pumpkin and it was DELISH. Can’t wait to try it with actual pumpkin next time :]


    The banana version sounds fantastic, too!


      Great idea! I’m going to try that (can cut down on the honey then, too!)


I just made these Megan- they turned out so delicious!!! I just subbed stevia for the honey since I had none in the house- they turned out perfect!


    I’m so glad you enjoyed them. Thanks for letting me know! ๐Ÿ™‚


    How much stevia (and which brand) did you use? I’m trying to use Stevia more and I’m not sure how to sub it in for recipes. Thanks!


These are absolutely amazing!


These look delicious….can’t wait to give them a try!! I love all things pumpkin and have been indulging in pumpkin pancakes for a week now. ๐Ÿ˜‰

Melissa @ Fit 'N' Well Mommy

These bars look SO good! I’m a pumpkin fanatic. I actually stock up on pumpkin butter in the fall, so it will last me all year! I love anything with pumpkin, but my favorite dish is probably pumpkin bread pudding! I made one with a caramel sauce for Thanksgiving last year and it was SOOOO good!

BTW, I just stumbled upon your blog and I love it! All of your recipes look so good. I can’t wait to read more!


I absolutely love your site! I have made these bars ( they are cooling in. Y kitchen as I type this response ) and the almond butter freezer fudge (twice !) the frozen banana peanut butter bites, and the macadamia freezer fudge! Can u tell I love sweets! I love all the recipes and my favorite part is ” What I ate” Wednesday . I love seeing what other eat in a day, it inspires me to eat healthy and gives me ideas!


    Thanks, Jennifer! I’m so glad you’re enjoying the recipes. I obviously love sweets, as well. ๐Ÿ˜‰


I just made these, and it never solidified. It is like a gelatinous pudding – tasty, but far from bars. Maybe it’s because I used flax as an egg replacer?


    Yes, flax eggs have a tendency to have that effect in recipes calling for more than one egg. Glad they taste good, at least!


Holy Cow! We had these this weekend and they were absolutely amazing! I can’t believe how moist and delicious. I’m not a huge “crust” fan and I would easily substitute these for pumpkin pie any time…..


What type of almond butter did you use? Raw? Roasted?


    I usually use the raw version from Trader Joe’s, but I think roasted would work fine, too!


      I tried these using roasted, salted almond butter from Trader Joe’s (what I had) and they were good, but I think they’d be better with the raw version as the almond butter flavor took over and you couldn’t taste much of the pumpkin flavor (the best part!) Megan, do you add salt because your almond butter is unsalted?


        Yes, my almond butter is unsalted. Hope you get to try the raw almond butter version next time! ๐Ÿ™‚


I am about a year into being gluten free, and only a few months into being grain free, and this was one of my first grain free baking experiments (and the first one that was successful…). I made them with banana like the commenter above, and I can’t believe how good they are–I thought I had given up eating things like this! I can’t wait to try with pumpkin, and your other recipes too! Thanks ๐Ÿ™‚


I just made these! They are awesome, and so easy. You are a genius! Now we are going to make your peanut butter cookies. Charlotte and I are on a roll.


Hi Megan. I made these today but used a 6-count donut pan instead of an 8×8 pan and there were absolutely delicious! Surprisingly light and so dang, tasty, even without the yummy-looking topping. Thanks for an awesome recipe!


I made this on Sunday and it was gone by Monday morning! I didn’t have almond butter so I used cashew butter instead and it turned out really well. I skipped the glaze and added dark chocolate chips instead ๐Ÿ™‚ It was similar to your Peanut Butter Blondies only more cake-like and less “fudgy”. Both are my new favorite baked goods! Thank you!

Julie (A Case of the Runs)

I finally got around to making this (I never keep almond butter at home — don’t really like the taste on its own), using chunky almond butter, which actually added a nice crunch to the final product. I didn’t make any topping and just cut them into small squares for “freezer snacks.”


Hi Megan! I’m also a big fan of your website – I have a lot of food sensitivities so your recipes are a welcome change to the boring old stuff I’m used to. I was wondering if you’ve ever tried using white beans instead of almond butter for this recipe? I love it so much(and want to make it all the time) I was thinking using white beans might work similarly and be cheaper than the almond butter?


    I don’t eat many beans, as they don’t seem to digest as easily in my system, but I’d love to hear if you have any success with trying them out! They’d definitely be an affordable alternative. ๐Ÿ˜‰


These look awesome! I was just wondering if you could use regular salt instead of sea salt 8)


    Yes, I’m sure you can! Sea salt has slightly more “bang for its buck”– meaning less sodium and more flavor– but, I think regular salt will work just fine.


I made these bars a few days ago and they were awesome! We all totally loved them. Such a nice pumpkin treat for those of us who are grain free (and even those that aren’t!). Thanks for an awesome recipe!


Megan, thanks for this recipe. It’s the first one that led me to your site and now I want to make almost everything! ๐Ÿ˜‰

I made these and they were so good with the topping. I think I might triple or quadruple the recipe and make it into a layer cake! I think it would totally work! And I bet that would be sooo good with the banana version, too.

Keep posting; you’re my new recipe hero! ๐Ÿ˜‰


    Thanks, Jen! I bet these would make an AMAZING layer cake!! YUM. ๐Ÿ™‚


Mouthwatering recipes ๐Ÿ™‚ Love your website!
Since almond butter is not a commonly used product here in the Netherlands and therefore hard to find/very expensive, I was wondering if it’s possible to replace it for regular (of course organic) butter?
Thank you!


    No, butter will not work as a substitute for almond butter. Any other nut butters available to you? Peanut butter, sunflower seed butter, etc. would all work for creating a fluffy texture, though the flavor may vary depending on which you use.


      Thank you for your reply and suggestions! Using peanutbutter sounds promising too ๐Ÿ™‚ Though I have a softer spot for almonds, taste wise and health benefits and luckily in the meantime I came across your recipe for making your own almondbutter…. What a helpfull, delightfull and lovely website this is <3! Two big thumbs UP


Smelled fantastic baking, can’t believe there is no traditional flour. Awesome! I added chia to give it a little fluff and fiber. I made vanilla bean banana ice cream was delish! Great day in the kitchen with you, thanks for inspiration.


I just made these, and they are absolutely amazing. I had to sub baking powder for baking soda (just tripled the amount), and they were still fabulous.


Delicious! Thanks Megan for this recipe! It’s amazing ๐Ÿ™‚ Although I wonder if I should refrigerate these? Hmm


I just made these with the leftover pumpkin puree I used for the pumpkin spice latte. They are AMAZING!!! I made the maple pecan glaze to go on top too. Yum!


Just had to say that I made these last night and they are TO DIE FOR! I will make them again and again. This is officially my new favourite site ๐Ÿ™‚

Michelle Francesca

I have multiple food allergies and am loving your sight! These bars were delicious! I took them to work and they were gobbled up while the lowly, gluten filled cinnamon buns were completely ignored lol. Question: I made the maple pecan glaze but it came out quite grainy and was more like icing. Still delicious but not beautiful glaze you managed to achieve. I’m still saving up for a Vita-Mix so I used a high-speed food processor. Would adding more coconut oil smooth it out a bit ?


    Hmm… I’ve never tried making it in my food processor. I assume adding a little more liquid would help it blend better. Hope it works!

Jen @ Existential Evolution

Is pumpkin pie spice the same thing as 5 spice? Thanks!


    No, I think 5 spice has more pepper to it. Pumpkin pie spice is typically a blend of cinnamon, nutmeg, ginger and cloves (or allspice, depending on the brand).


These looks SO yummy…If I wanted to use almond flour instead of butter, would you recommend using more, less or leaving it at 1/2 cup?


    I would double it! 1 cup almond flour = 1/2 cup almond butter.


      Ok great, thank you! Going to make them now ๐Ÿ™‚


Am counting calories, down 20 lbs, but would love to make this. How many calories in an 8×8 pan?


    I recommend using a free calorie counting website, like FitDay.com, to calculate the calories in my recipes. Add in all of the ingredients, and you should be able to calculate the calories per serving from there!


AMAZING ! just made these my family loves them ๐Ÿ™‚


Made these today and they turned out great! I made a few adjustments… didn’t have almond butter so I used pumpkin seed butter which worked quite well, I am allergic to eggs so I used 6 quail eggs instead, and then used raw agave syrup in place of the honey.
Delicious! Thanks!

    The Gluten Free Girl

    I’m allergic to eggs too Jenni and was looking for a substitute for eggs. But I never tried quail eggs but definitely will try it.


thank you for a wonderful web site with amazing recipes, and details.
We made several of your grain free muffins and they were delightful.
Thank you


These are amazing! I think these are my new favorite grain free treat! I couldn’t wait to wake up this morning and have a pumpkin bar with maple pecan glaze and my cup of coffee…perfect fall morning! Thanks for a keeper recipe.

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