Healthy Pumpkin Bars

I started making these gluten-free pumpkin bars in 2012, when my husband and I were experimenting with a Paleo diet. We wanted the flavor of pumpkin bread, without grains or refined sugar.

Enter this amazing recipe. It’s inspired by my Paleo Banana Snack Cake, but this time we’re using pumpkin instead. The result is a remarkably light and fluffy bar that’s loaded with pumpkin spice flavor.

These bars became so famous that I was asked to make them on the Hallmark Channel, and they were also featured on Good Morning America. Everyone is blown away by the flavor and texture, and I think you will be, too.

⭐⭐⭐⭐⭐ Featured Review

“10 stars! I just made these and they’re absolutely delicious. The glaze is the best part, the flavor is to die for. Amazing!” -Kat

Healthy Pumpkin Bar Ingredients

Here’s what you’ll need:

• Pumpkin Puree. Canned pumpkin adds moisture and flavor to these pumpkin bars. Since this recipe doesn’t use the whole can, check out the suggestions below for more pumpkin recipes to use the leftovers.
• Almond Butter. Almond butter replaces the flour and added fat in this recipe, resulting in bars with a tender texture. You can taste a hint of whichever nut butter you use, so if you prefer the flavor of cashew butter, feel free to use that instead.
• Honey. This natural sweetener pairs perfectly with pumpkin pie spice, adding sweetness without a noticeable flavor in the final bars. Maple syrup may be a suitable substitute, but I haven’t tested that yet.
• Eggs. These provide structure and lift, so don’t use an egg substitute for this flourless recipe. (Check out the vegan option in the recipe notes, instead.)
• Pumpkin Pie Spice. This spice blend makes measuring easy, so you won’t have to open multiple spice jars. However, I have included measurements in the recipe notes for those who prefer to use separate spices.
• Baking Powder. After 13 years of baking these bars, I’ve decided that I prefer using baking powder rather than baking soda for extra lift. If you prefer to use baking soda, please refer to the recipe notes.

You can also find ingredients for the optional Maple Pecan Glaze in the recipe card below. If you prefer an easier dessert, just add some chocolate chips on top instead!

How to Make Gluten-Free Pumpkin Bars

Step 1:

Preheat the oven to 350ºF and prepare an 8-inch square pan by lightly spraying it with oil. Press a piece of parchment paper into the bottom of the pan to guarantee easy removal later.

In a large bowl, combine the pumpkin puree, almond butter, honey, eggs, pumpkin pie spice, baking powder, and salt. Stir well until the mixture appears smooth, with no visible lumps.

Step 2:

Pour the batter into the prepared baking pan and spread it out evenly. Sprinkle a few chocolate chips on top for an easy dessert. (This is optional!)

Bake at 350°F for 25 to 30 minutes, or until the center feels firm to the touch and doesn’t jiggle when gently shaken. I recommend using a metal pan for the best results; glass pans may require an additional few minutes for the center to bake through.

Step 3:

Let the pumpkin bars cool completely before slicing. The centers are softer while they are still warm. While you wait, you can blend the optional Maple Pecan Glaze. (I don’t recommend using this topping if you add chocolate chips on top; pick one or the other.)

Slice the bars into nine squares, or 16 smaller ones, if needed.

Serving + Storage Tips

You can serve these plain, or top each individual bar with the glaze, if desired. Sprinkle extra pecans on top for a pretty presentation. Since this glaze is naturally sweetened, it will not set like one made with powdered sugar. That’s why it’s best to drizzle it over the bars right as you serve them.

Pro Tip: For an even deeper flavor, swap the water in the Maple Pecan Glaze for black coffee. The maple coffee flavor is also excellent on these healthy pumpkin bars.

Leftover bars (ideally not topped with glaze) should be stored in an airtight container in the fridge for up to 5 days. You can warm them up or let them come to room temperature before serving, if desired.

Healthy Pumpkin Bars (Gluten-Free!)

4.88 from 177 votes

These gluten-free pumpkin bars are magical. Not only are they made with no oil or refined sugar, but they have a remarkably fluffy texture, without relying on a gluten-free flour blend.

prep10 mins cook35 mins total45 mins

Servings:9

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Ingredients

  

1x2x3x

Pumpkin Bars

• ½ cup pumpkin puree
• ½ cup almond butter
• ⅓ cup honey
• 2 eggs
• 2 teaspoons pumpkin pie spice
• ¼ teaspoon sea salt
• 1 teaspoon baking powder

Maple Pecan Glaze

• ¾ cup pecans , plus extra chopped for serving
• ¼ cup maple syrup
• 2 tablespoons melted coconut oil
• ¼ cup water (or coffee)
• 1 teaspoon vanilla extract
• pinch of salt

Instructions

• Preheat oven to 350ºF and lightly grease an 8-inch square pan. Press a piece of parchment paper into the bottom of the pan to guarantee easy removal later.
• In a large bowl, combine the pumpkin, almond butter, honey, eggs, pumpkin pie spice, salt, and baking powder. Stir until very smooth, then pour the prepared pan.
• Bake at 350°F for 25 to 30 minutes, or until the bars rise in the center and no longer jiggle when you shake the pan. (Note: Glass pans might require five more minutes of cooking; metal pans will cook faster and more evenly.) Cool completely, then slice and serve.
• Make the Maple Pecan Glaze (optional): Combine the pecans, maple syrup, coconut oil, water, vanilla, and salt. Blend until smooth, scraping down the sides of the blender as needed. You can add a tablespoon of water, as needed, to help it blend. Drizzle the glaze over each bar when you serve and top with extra chopped pecans, if desired.

Video

Notes

Nutrition information is for 1 of 9 bars. This information is automatically calculated, and is just an estimate, not a guarantee. For a lower-calorie treat, slice the bars into 16 squares instead.

DIY Pumpkin Pie Spice: Use 1 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/8 teaspoon ground nutmeg, and 1/4 teaspoon ground cloves to replace the 2 teaspoons of pumpkin pie spice.

Update Note: This recipe was updated in August 2025 to use baking powder instead of baking soda. If you prefer the original version, it called for 1/2 teaspoon of baking soda plus one teaspoon of vinegar to help the bars rise. 

Vegan Version: Try my Vegan & Gluten-Free Pumpkin Bars.

Nutrition

Calories: 147kcal | Carbohydrates: 14g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 41mg | Sodium: 142mg | Potassium: 156mg | Fiber: 2g | Sugar: 12g | Vitamin A: 2177IU | Vitamin C: 1mg | Calcium: 61mg | Iron: 1mg

Author: Megan Gilmore

Course: Dessert

Cuisine: American

Keyword: Gluten-Free Pumpkin Bars, healthy pumpkin bars

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More Pumpkin Recipes To Try

• Pumpkin Ice Cream
• Oat Flour Pumpkin Bread
• Pumpkin Overnight Oats
• Vegan Pumpkin Cheesecake
• Pumpkin Spice Latte

If you try these healthy pumpkin bars soon, please leave a star rating and comment below letting me know how you like them!

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