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!

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4.88 from 118 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.


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
Per Serving: Calories: 144, Fat: 8g, Carbohydrates: 14g, Fiber: 1g, Protein: 4g

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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I have made these and the pumpkin muffins using cashew butter and sun butter (my son has a nut allergy) and they both work just as good. I LOVE all your grain free treats!!!!!!


How much liquid stevia would you use to replace the honey/do you need to increase the liquid in the recipe? Can you use chia egg replacer? Thanks?

    Megan @ The Detoxinista

    The stevia amount is totally up to you– I usually add it by the dropperful, and taste the batter as I go. Make it a little sweeter than you think it should be, because some of the sweetness is reduced when baking stevia.

    In my experience, chia and flax eggs don’t work well with brownies and bars. The result is gooey! I’d recommend trying Ener-G egg replacer instead. (I haven’t tried it myself, but I’ve heard good things.)

      The Gluten Free Girl

      I use Ener-G egg replacer and it works great. Definitely recommend it


I made these yesterday and they were gone within 24 hours. I ate the whole batch! Then I felt guilty but did not beat myself up too badly for doing so. Proceed with caution, highly addictive!


Hi! I made these and they tasted great but then this happened… We put the leftovers (about half the batch) in the fridge and the next afternoon the entire thing was dark green. Do we think I did something wrong here? I used sunflower butter instead of almond and did the spices individually but those were the only changes. I can’t think of what would cause that. Bad pumpkin? is that a thing?


    It’s the sunflower seed butter! Sunflower seeds react to baking soda, making baked goods turn green. I’ve heard that it’s safe to eat, though! I was actually planning on using sunflower butter to make some green St. Patty’s Day treats next year. 😉


      Okay, that’s a kind of awesome fact to learn! I was tempted to taste it because nothing about it seemed “off” – it was just green (a perfect St. Patty’s shade btw) I always forget that baking, is much more scientific than cooking- much more possibility for reactions in stuff. Thank you so much for getting back to me!

      The Gluten Free Girl

      I love sun butter and use it on bread,as a substitute for nut butters,anything. Got one question though , can i use soy butter as a substitute for almond butter?

      Thanks for this recipe,
      The Gluten Free Girl

Christy Dennis

I made these this weekend for a holiday party, and NO ONE THERE could IMAGINE that they were flourless! They came out PERFECT and EVERYONE was blown away!

Amazing recipe…and proof that when you know what you’re doing you can have both HEALTHY and DELICIOUS!


Sounds terrific. Shall try this.


Just made these as a trial because I need to take a dozen of something to a concert reception. They are great! And I’m so glad to have something tasty to serve as a healthy alternative to all the junk they will be serving. Thank you!


can i use peanut butter instead?


    If you think you will like the peanut butter + pumpkin flavor, then go for it!


Can I get the nutritional facts for the Pumpkin Bars? Esp. the sugar and fat gms.


    You can use a free website, such as FitDay.com, to calculate any nutrition information you might need. Simply add in all the ingredients and divide by the number of servings to calculate each bar.


Dear Megan,
I love your blog and your recipes. And I should never open this page if I’m hungry 🙂
I tried this and few other deserts and I loved them all. And I found do it your self butters very useful.
Thank you for your effort, here I find some true culinary inspiration.
Best regards from southeast Europe.


This is the 3rd batch I’ve made of these and I can’t get enough. I did note that on my 3rd batch, I actually mixed everything in my new VitaMix blender and it made all the difference in the finished product. While the first 2 batches were absolutely delicious, they did have a “pie filling” texture and consistency. When compared to the 3rd “blenderized” batch, it gave me the unbelievably perfect, moist and spongy bar you want. I can’t believe how delicious and addictive they are! Thank you Megan!!!


I just made these and they are SO yummy! 🙂 Awesome recipe that’s for sure!

Caitlin Tull

I was SO SO SO glad to run across your website tonight. I was looking at a “healthy dessert blog” that was anything but to me and really bothering me. I made these tonight. (Okay, the hubs did for me..) and they were so delicious. I made them with peanut butter, and you couldn’t taste the pumpkin at all, which was fine with me. VERY yummy. Thanks for the great site! 🙂

Crista Cady

I made a batch of these and took them with me to share with family in Berkeley over Christmas. I whipped up the maple glaze and we ate them warm with coffee one morning – everyone raved about them! You are a genius! 🙂


Hi. Do you have nutritional information for this recipe? It is really good and I’m just curious on calories, carbs, etc.

Damianne President

I made this and it is delicious. I posted pics on Instagram. It’s one of my keeper recipes. I’m planning to try your morning glory muffins tomorrow with goji berries instead of raisins.

Cara Halvorson

I made this with squash instead of pumpkin and they turned out just great (and my family hates squash)! They were delicious and we alll could hardly believe that this was grain-free. Yummy!

    The Gluten Free Girl

    Got to try the squash and banana versions. They sound fantastic!!!


My 5 year old son and I just made these & ate the entire pan within 10 minutes. Yikes! Great recipe– thank you much!! Have been craving pumpkin bars yet not a fan of all the sugar and flour. Love that these are properly combined as well. :o)


WOW, very nice! I made this tonight & had it for dessert.
I am so in love with the Maple Pecan Glaze! Simply amazing!
Thank You!!


Just made these pumpkin bars with the maple pecan glaze over the weekend. Absolutely delicious. It is hard to believe they are grain free. And, list others’ posts have mentioned the maple pecan glaze is to die for. You are talented!

jennifer mc

i just made these and they are fantastic! i cut them up and put them in the freezer and they are perfect. i just take it out a few minutes before wanting to eat it. i didn’t even try the glaze and i think they are perfect!! thank you!!!!!


I made these last night and they were delicious! I haven’t had a pumpkin desert since going gluten free several years ago. Thanks for the great recipe! I didn’t use the maple glaze. That would probably make them even more delicious. 🙂


Just made these last night and they are amazing! Even my daughter asked for a second one… And that is without the maple glaze! The consistency is perfect – a cross between pumpkin bread and the filling in pumpkin pie. Delish!


Hi- I love your recipes, but some of them, like the ‘Maple Pecan Glaze’ and others, will not open for me. I have Windows 7 and can access most of your site.


    Hmmm… I have no idea why that would happen! It’s working perfectly fine for me in Firefox, so I’d recommend trying a different browser or clearing your browser’s cache, so see if that helps. I’m not a tech-wizard, so re-starting a computer or browser is usually my go-to solution! 🙂


So glad I found your blog! I am trying your pizza recipe tonight and want to make these as well but do not want to use honey. How much trivia or xylitol would u recommend? I am confused because I will be substituting with dry ingredients. Thank you!


    Unfortunately, I can’t comment on how to modify the recipes if I haven’t tried it myself. You’ll have to experiment and let us know if you have any success!


I can’t wait to make these but I am wondering if anyone had had success with an egg substitute so we can make these vegan. Would love any suggestions!


Oh my god!!!! these took me to heaven! Mine also turned green because I used sunbutter, but they are sooooooo soft and tasty! Used 50g of dates made into a paste with a little soaking water instead of honey, they added just the right amount of sweetness, maybe even too sweet for my taste. Also added home made unsweetened dark chocolate chunks to it, and whipped up a banana-pumpkin-cocoa-yogurt cream to top it. I devoured half of the whole batch for my first and second breakfasts…
Thank you so much for sharing this recipe!

Cheers from Hungary,



These are sooooo good. Made them and doubled the recipe so it was higher cake and it was superb. Very moist. I didn’t even make the glaze. Didn’t have to!! Be careful they are addictive!


I love these and have been making them for awhile. We are in a tight financial state right now so I increased the pumpkin to 3/4 cup and reduced the almond butter to 1/4 cup to save on costs. It works out great and makes them even more moist. My chidren have been gobbling them up. Our family is on a Candida cleanse right now and so many of your recipies have been helpful and made it easier to get through. Thanks so much.


I am vegan so I used a sub for the eggs. I eat VERY clean. If you eat super clean I do not recommend this recipe. They are unimaginably oily with the maple glaze. I’ll put it this way..my stomach is making so many noises I absolutely will not leave the house now. I’m just way to clean for this one due to the amount of oil.

    The Gluten Free Girl

    What type of substitute did
    you use instead of the eggs?

    The Gluten Free Girl


This are soooo delicious!! The texture is wonderful & as you said, no one would ever guess that they are grain-free or a healthy food. I’m so happy to have this recipe & look forward to making them again & again. I love that they mixed up in the time it took the oven to preheat!


I made these yesterday with orange sweet potatoes (my Caribbean heritage men’s that I grew up with the white variety!), as I didn’t have pumpkin and they were SO delish, especially with that wonderful glaze! Lots of love from London Town! Five stars!


Means, not ‘men’s’ 😉


These are absolutely delicious!! I am new to the grain free world and was wondering what I was going to eat. I found your website through a search on almond flour. Thank you for all of these delicious recipes!


These are simply amazing! Oh my goodness! I could eat the whole pan and the sauce myself! Hubs absolutely loves it, and says it’s one of the best desserts I’ve made! Thanks so much for sharing! Now to figure out the calorie count to see if consuming half the pan will be that bad… hehe 😉


Just saw your post regarding nutritional information! I don’t normally count calories either actually, but these are so good I guess I just wanted some “control” over my intake haha. Thank you again! 🙂 Hubs wants a seconds already!


Do I need to do anything special to substitute maple syrup for the honey?
Have you heard anything about the rumor that honey is not good for you when it is heated?


we said, “WOW!”. The best dessert ever! Well, there’s always chocolate…what a great treat. I doubled recipe today. Used a 9 x13, took 10 min. Longer.


We live out in the sticks and I have to get creative with ingredients pretty often.I’d like to make these for Mothers Day but if I used a natural peanut butter would those flavors combine alright? Or if I used a homemade pecan butter would that add too much oil to the bar?


Wow, these pumpkin bars are to die for. 🙂 Thanks for sharing, i will definitely be trying out this over the weekend.


I’m always skeptical when it come to “clean” eating, but I made these bars today (05/17/13) and all I can say is WOW!! They are delicious. I am excited to try may of your other recipes since I am going completely dairy, soy, gluten, corn, and peanut free; di you know that peanuts are not a “true” nut, they are legumes.
Do you by chance have any nutritional value on these and the maple glaze?
Thank you for the delicious recipes,

Melané Fahner

A winner again Megan. And we didn’t even like pumpkin pie:-). I ran out of honey so subst. with half maple syrup half coconut sugar and it is stunning! No need for a glaze this is just so more-ish and like this rests easy on the weight conscience…


I just made these with 1/4 cup agave instead of honey and they came out perfect.
Thanks again Megan.

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