This post may contain affiliate links. Please read my disclosure and privacy policy.
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!)
Ingredients
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
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!
SaveSaveSaveSave
this makes me so excited for fall 🙂
pumpkin cravings already!
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.
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!
Mmmm… love the added pecans!
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. 😉
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!
Yum. These look so awesome!
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.
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.
Hi Megan,
I’m allergic to all kinds of nuts. Is there a substitute that I can use?
Thanks,
The Gluten Free Girl
Maybe Sun butter would work:). ( from sunflower seeds)
I used sun butter and it was amazing! Heads up about sun butter tho, it can turn green with baking soda. It doesn’t affect the flavor.
Megan,
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!
Cynthia,
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?
Marilyn – I had the same question… here’s a link I found: https://whattocooktoday.com/easy-homemade-almond-butter.html
We love these bars!! I haven’t had the glaze because I’m allergic to pecans, but they’re great plain!
If I wanted to try a glaze, could I use almonds in the mixture instead of pecans?
Looks yummy. Thank you for posting this!
These sound absolutely fantastic. Bookmarked in my folder of recipes I’ll be making now the temperatures are dropping…. Thank you!
I love this recipe! They sound amazing and are very different anything I’ve tried before! Can’t wait to try this recipe out!
So good!