By Wendy Stoltz / Last Modified On May 10, 2023
Looking for the ultimate pumpkin treat that's both scrumptious and secretly healthy? Look no further than these Paleo Pumpkin Bars! They're easy to whip up with minimal ingredients and can be enjoyed plain or with added chocolate chips. And if you're feeling fancy, try topping them with your favorite frosting for an extra touch of indulgence.
If you're a fan of pumpkin recipes, then you need to try my Gluten-Free Pumpkin Pancakes. If you want more options, consider exploring these other delicious gluten-free recipes: Gluten-Free Pumpkin Bars, Paleo Pumpkin Muffins, Paleo Pumpkin Bread, and Gluten-Free Pumpkin Cake. Still can't find an option, then this power list of 20 Best Gluten-Free Pumpkin Recipes is for you!
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Paleo Pumpkin Bars Recipe
Like many people, I will eat or drink anything made with pumpkin. There's something about the smooth texture and the hint of sweetness that satisfies ones craving for something delicious. Pumpkin is healthy, filling, and one of our favorite fall flavors (even though we eat gluten-free pumpkin treats year-round).
People often ask me if pumpkin is seasonal. That really depends on the person. Yes, pumpkin is harvested in the fall. But it's available year-round.
These grain-free pumpkin bars are not only pleasing, but they are also filling too. My girls like to eat these paleo pumpkin pie bars plain for breakfast, while I like to put butter on top. I enjoy them with my coffee. They are naturally grain-free, dairy-free, and refined sugar-free, and no frosting is required. But you can totally put frosting on these pumpkin pie bars for an extra special treat.
If you're not a breakfast person, you can enjoy these grain-free healthy pumpkin bars as a mid-morning or post-workout snack.
These paleo pumpkin bars are one of my go-to healthy pumpkin treats. You'll love how easy they are to make, and most people who bake paleo and gluten-free have the ingredients on hand.
Why You’re Going to Love These Paleo Pumpkin Bars
They're secretly healthy - They are delicious and moist, but they are secretly healthy pumpkin bars, grain-free, dairy-free (no almond milk needed), and refined sugar-free.
Easy-to-make pumpkin bar recipe with minimal ingredients - they are easy to make and require minimal ingredients that you probably already have in your pantry if you bake paleo and gluten-free regularly.
Enjoy this pumpkin bar recipe however you like them and whenever you want to - You can enjoy these pumpkin bars plain, top them with frosting, or mix in chocolate chips for an extra treat. Whether you're looking for a breakfast, mid-morning snack, or post-workout snack, these paleo pumpkin bars are perfect for any time of the day. My kids think they are getting an ultimate treat for breakfast when I let them "sneak" one of these grain-free pumpkin bars.
Ingredients in Paleo Pumpkin Pie Bars
Pumpkin - adds moisture and pumpkin flavor to these paleo pumpkin pie bar treats.
Coconut oil - Adds moisture and a subtle flavor to the bars. Other oils can be substituted if desired.
Maple syrup - Naturally sweetened by maple syrup to enhance the flavor of the bars.
Eggs - Bind the ingredients together and provide structure to the bars.
Gluten-free vanilla - Enhances the overall flavor of the bars.
Almond flour - Used as a gluten-free flour substitute in the recipe, it provides structure and a nutty flavor. Use almond flour not almond butter. Almond butter or butter is not used in this recipe.
Pumpkin spice - Adds a warm and cozy flavor to the bars, usually a blend of cinnamon, nutmeg, ginger, and allspice.
Salt - Enhances the flavor of the bars.
Baking soda - helps the bars rise and become fluffy.
Optional mini dark chocolate chips - Add extra sweetness and texture to the bars.
Equipment Needed for This Paleo Pumpkin Bars
8"x8" Baking pan - Used to bake the bars in the oven.
Large mixing bowl - Used to mix all the ingredients together.
Whisk or electric mixer - Used to mix the ingredients until well incorporated.
Spatula - Used to scrape down the mixing bowl's sides and spread the batter evenly in the baking pan.
If you have any questions about making Paleo Pumpkin Bars, please leave a comment, and we will get back to you as soon as possible.
How to Make Paleo Pumpkin Bars
- Add pumpkin, oil, eggs, maple syrup, and vanilla to a large mixing bowl.
- Mix until combined.
- Add almond flour, pumpkin spice, salt, and baking soda.
- Mix until well incorporated and no lumps remain.
- Pour batter into your prepared 8"X8" pan.
- Bake for 25 - 30 minutes or until the top darkens and the center is set (always start with the lowest time). Remove from the oven and let cool completely before cutting. Store bars in an airtight container at room temperature.
Please see the recipe card below for the full list of ingredients in these paleo pumpkin bars.
Tips for Making the Best Paleo Pumpkin Bars
Use high-quality ingredients - Especially pumpkin puree and almond flour.
Room temperature eggs - Ensure they are at room temperature before using them in the recipe.
Don't overmix the batter - To avoid making the bars dense.
Cool bars completely before slicing - Let them cool completely before cutting them to get clean, even slices.
Add chocolate chips to the batter at the end - If using optional chocolate chips, fold them in at the end to avoid overmixing the batter.
Frequently Asked Questions
How Do I Store Paleo Pumpkin Bars?
Allow the bars to cool completely before storing them. Store the bars in an airtight container in the refrigerator for up to five days.
Can I Freeze Paleo Pumpkin Bars?
Yes, you can freeze the bars for up to three months. Wrap each bar individually in plastic wrap, then store them in an airtight container or freezer bag. Allow the bars to thaw in the refrigerator overnight before serving.
Can You Make This Paleo Pumpkin Bars Ahead of Time?
Yes, you can make the bars ahead of time. Store the bars in an airtight container in the refrigerator for up to five days or freeze them for up to three months.
What Substitutions / Replacements Can I Make in These Paleo Pumpkin Bars?
Oil - Coconut oil can be replaced with melted butter or ghee.
Maple syrup - Maple syrup can be substituted with honey or another liquid sweetener.
Spice - Pumpkin spice can be substituted with a blend of cinnamon, nutmeg, and ginger.
Chocolate chips - Mini dark chocolate chips can be replaced with chopped nuts or omitted entirely.
Egg-free - ½ cup applesauce and 2 tsp baking powder to substitute the eggs.
I can't have nuts. What other flour can I use?
This paleo pumpkin bars recipe was designed using almond flour. If you can't have nuts, you might want to check out my gluten-free pumpkin bread or my gluten-free pumpkin skillet cookie.
While we have not tested alternative flours with this recipe, other possible flours you could use include:
- Coconut Flour: This is a common substitute for almond flour in paleo recipes. However, it absorbs more liquid than almond flour, so you typically need to use less of it. A general rule of thumb is to use ¼ cup of coconut flour for every 1 cup of almond flour. You may also need to increase the number of eggs in the recipe, as coconut flour tends to require more binding.
- Cassava Flour: This flour, made from the whole root of the cassava plant, can often be used in a 1:1 ratio with almond flour. It's grain-free and nut-free, making it a great option for those with food allergies. However, it has a different texture than almond flour, so it may affect the texture of the bars.
- Tigernut Flour: Despite its name, tigernut flour is not made from nuts, but from a small root vegetable. It is a good source of resistant starch and has a sweet and nutty flavor. You can typically substitute it in a 1:1 ratio for almond flour.
Remember, when substituting flours, the texture and flavor of your recipe may change. Always experiment and adjust other ingredients as needed.
One reader commented that she substituted the almond flour with equal parts oat flour, which was delicious. Just note that oat flour is a gluten-free alternative but is not typically considered Paleo as it's a grain. Although it's not strictly Paleo, it could work if your main concern is gluten-free.
If you're looking for a pumpkin cake, I have the perfect Gluten-Free Pumpkin Cake recipe for you.
What can I substitute for the eggs?
One of my readers used ½ cup applesauce and 2 tsp baking powder to substitute the eggs. You can also use flax egg or chia egg. Just note that the bars will be wetter.
What is the difference between almond flour and almond meal?
Almond flour is typically made from blanched almonds which have had the skins removed and is ground more finely than almond meal, which typically still contains the skins and has a more coarse grind. You can use either almond flour or almond meal in this recipe.
Is Pumpkin Nutritious For You?
Pumpkin is a low-calorie vegetable that is high in nutrients. One cup of cooked, mashed pumpkin contains only 49 calories, but it's packed with vitamins and minerals like vitamin A, vitamin C, potassium, and fiber. The beta-carotene in pumpkin is converted to vitamin A in the body, which is important for healthy vision, immune function, and skin health.
If you want to bake a low-carb version, make these Keto Pumpkin Bars. You might want to try these Low Carb Pumpkin Muffins for more delicious pumpkin treats.
Paelo Pumpkin Bars
Looking for the ultimate pumpkin treat that's both scrumptious and secretly healthy? Look no further than these Paleo Pumpkin Bars! They're easy to whip up.
Ingredients
- ½ cup pumpkin puree (not pie filling)
- 2 tablespoons coconut oil, softened (or oil of choice)
- ¼ cup maple syrup
- 2 eggs, room temperature
- 1 teaspoon gluten-free vanilla
- 1 ¼ cups almond flour
- 1 ½ teaspoons pumpkin spice
- ½ teaspoon salt
- 1 teaspoon baking soda
- optional: ½ cup mini dark chocolate chips
Instructions
- Preheat oven to 350°F (180°C). Grease an 8″X8″ baking pan; set aside.
- Add pumpkin, oil, eggs, maple syrup, and vanilla to a large mixing bowl.
- Mix until combined.
- Add almond flour, pumpkin spice, salt, and baking soda.
- Mix until well incorporated and no lumps remain. If desired, stir in optional chocolate chips.
- Pour batter into your prepared 8"X8" pan.
- Bake for 25 - 30 minutes or until the top darkens and the center is set (always start with the lowest time).
- Remove from the oven and let cool completely before cutting. Store in an airtight container at room temperature.
Notes
- If desired, stir in optional chocolate chips.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. They never cost you extra.
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Enjoy Life Semi Sweet Chocolate Mini Chips, 10 oz -
Rodelle Organics Baker's Extract 16oz
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Bob's Red Mill Almond Flour, 16-ounce (Pack of 4)
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Pyrex 8" Square Baking Dish with Blue Plastic Lid
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Pyrex Smart Essentials 3-Piece Prepware Mixing Bowl Set, 1-Qt, 1.5-Qt ,and 2.5-Qt Glass Mixing Bowls, Dishwasher, Microwave and Freezer Safe
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OXO Good Grips 11-Inch Balloon Whisk
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Hamilton Beach 6-Speed Electric Hand Mixer with Whisk, Traditional Beaters, Snap-On Storage Case, White
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ChefAide 4 Pieces Silicone Spatula Set, Food Grade Rubber Spatula, Upgrade Strong Handle with Ergonomic Grip, Heat Resistant Up to 600°F for Nonstick Cookware, Cooking Baking Mixing
Nutrition Information:
Yield:
16Serving Size:
1 barAmount Per Serving: Calories: 92Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 24mgSodium: 167mgCarbohydrates: 9gFiber: 1gSugar: 7gProtein: 2g
This nutrition info is based on the exact ingredients and brands used at the time. It may not be 100% accurate. Please check your ingredients nutrition labels.
If you make this Paleo Pumpkin Bars recipe please stop back by and let me know what you thought. Also, if you have a question leave a comment and I will get back to you.
Kim
I made these pumpkin bars tonight and they look nothing like this picture. Very dry. Its almost like bread. Is there an ingredient missing in the list?
chrystal
Hi Kim,
That's odd that they would come out dry. They should be moist, similar to a brownie. I've had a few others leave comments on FB saying they made them and they came out great. I double checked the list and all the ingredients are listed correctly. I also made them this afternoon, to see if I could figure out why they came out dry and they came out nice and moist.
Here are some possible reasons they came out dry:
- Almond flour was measured incorrectly (should be spooned into the measuring cup, then leveled).
- Almond Flour was frozen previously, if Almond flour is frozen, it tends to lose its moisture and absorbs more moisture when mixed with wet ingredients.
- Oven temperature is not showing the correct temp (if cooked at too high a temp, it will let out moisture faster).
- The two eggs were not medium/large eggs.
** I went ahead an adjusted the time down slightly - for the ovens that run hot. Always start with the lowest time and watch the oven.
I will let you know if I come up with any other possible causes.
Best,
Chrystal
karen
These bars are absolutely amazing! I just made them and they turned out very moist! Actually, this may be the best texture I've ever gotten on a gluten free baked product. It cut perfectly and tastes amazing. My 7 year old loves it. I love it and it even got a thumbs up and 2 pieces eaten by my husband who hates pumpkin. And the best part is my 7 year old basically made them! Thank you for the delicious and EASY recipe! I omitted the raisins because I was out.
chrystal
Hi Karen,
I'm so glad you and your family enjoyed them! Thank you for letting me know. 🙂
Best,
Chrystal
Melanie
I love these. Have made them twice and came out great. I never had much luck baking gluten free but these are excellent and easy!! I would say they aren’t QUITE as dense and moist as a brownie but I more cake like...
chrystal
I am so glad you love them. Thank you for letting me know.
Best,
Chrystal
Anne Marie
I made these tonight, and they were delicious. I can't eat eggs, so I used ½ cup applesauce and 2 tsp baking powder as a substitute for the eggs. (I also used the 1tsp baking powder for a total of 3tsp for the recipe. I cut these into 16 pieces and each bar is a perfect under-100 calorie snack.
chrystal
Hi Anne Marie,
What a great substitution! Thank you for sharing it as I'm sure others are interested in how to sub out the eggs.
Best,
Chrystal
Angela
Hi, would coconut flour work as a substitute for the almond flour?
chrystal
I haven't tried it with coconut flour yet. It would probably work, I don't know the measurements though.
Best,
Chrystal
Sandy
Delicious! Finally a grain free "brownie" that came out moist and yummy! I substituted oat flour since my husband is allergic to almonds. Still came out perfect. Thanks!
chrystal
So glad you liked them. Thank you for letting me know!
Best,
Chrystal
Anna
These are delicious! I wouldn't call them bars; they are more cake-like. They are moist and so tasty. Also, I stirred dark chocolate chips right in, and they did not sink. The first time I made them, I placed the chips on top, and they hardly melted. Could depend on the oven? Not sure. By far and way these have the best ingredients for a treat like this, too. Pumpkin, coconut oil (who would use vegetable oil like in other recipes? Yuck!), and I used maple syrup instead of honey. Honey has a distinct flavor that I don't like, and the maple syrup did not. Last, I used more like a heaping tablespoon of pumpkin pie spice on the 2nd batch. I learned a lot from the first batch! Thank you for such a delicious treat. I'm making them again Sunday for guests, and I think I'll add a sour cream frosting on some of them!
Anna
Oops! I meant to say "cream cheese frosting" of course :-)! Not sour cream...
chrystal
So glad you liked them. They are a favorite of ours as well 🙂
Laurie
What are the calories per serving on the bars?
chrystal
Hi Laurie,
I don’t have the calories per bar calculated at the moment.
Best,
Chrystal
Bethany
These were absolutely delicious!! Made a dairy free cream cheese glaze to go over top!! Now to not eat the whole pan in one sitting!!
chrystal
I am so glad you liked them. Thank you for letting me know.
Best,
Chrystal
Patricia wWilliams
Amazing. Perfect with ice cream. They were done in 20 minutes. Sometime I might try making a double batch for two 8 inch rounds as a layer cake.
chrystal
Hi Patricia,
Thank you so much for stopping back by and letting me know you like them! I'll have to try one with ice cream next time, yum! 🙂
Best,
Chrystal
Anna
I cant find pumpkin puree in stores nearby. What happens if i use pure canned pumpkin . They look so scrumptious,cant wait to make them.
chrystal
Hi Anna,
Sorry for the confusion, canned pumpkin is the same thing as pureed pumpkin. Yes, you can use canned pumpkin.
Best,
Chrystal
Mckenzie
Made them tonight’s dinner they were awesome!
chrystal
So glad you like my paleo pumpkin bars! Thank you for stopping by to let me know.
Best,
Chrystal
Christy
Just made for hubs who is gluten free. He really enjoyed and so did I. Texture was great. Brownie like and not overly pumpkin flavored. Just a nice “fall” flavor. I used honey instead of maple syrup because we are bee keepers — really awesome. Used regular size chocolate chips that I just stirred in. Didn’t sink and I actually liked getting the bigger chunks of chocolate bites. Took full 30 minutes to cook but was done in my large convection toaster oven. I will definitely make again!
chrystal
Hi Christy,
I'm so glad you like these paleo pumpkin bars. Thank you for taking time to come back by and let me know.
Best,
Chrystal
Tina Stasko
Hi Chrystal
I am thinking of making these bars ahead for company coming later this week. First, can I double the recipe and put them in a 9x13 pan. Second, can I freeze them after they are cooked? Thanks
chrystal
Hi Tine,
Yes, you can double these bars and you can freeze them after they are cooked. The baking time will be higher, but you can watch them for doneness.
Best,
Chrystal
Jill
Very happy with my experience. I did use 1 cup Arrowhead Mills Brown rice flour with 1/4 cup coconut flour. (I can't do Almond) I added butterscotch chips, maybe 1/4 cup. Smelled amazing while baking. Moist and delicious! I like your recipe description. I may come back and try the egg substitute you mentioned. Thanks!
chrystal
I'm glad you liked it Jill. Thank you for sharing what you used.
Best,
Chrystal
adrianne summerfield
How long will they last? I'd like to send west coast to east coast and it can take a week.
chrystal
I don't think it will stay good a week, 3 days, maybe 4. Could you mix the dry ingredients and put them in a glass jar and sent them with a can of pumpkin and the instructions?
Best,
Chrystal
Alex
I put them into muffin tins and they came out lovely!
Kerry Smelser
My husband, who is NOT gluten free, loved these! I added raisins and then added a brown sugar, caramel glaze. No longer paleo, but oh so good!! So nice to have a yummy celiac friendly and tasty dessert!
chrystal
I am so glad you both like them. Thank you for taking the time to stop back by and let me know.
Best,
Chrystal
wippy
Wow, I didn't look until after I baked a double recipe in a 9x13 pan to see you listed the servings as 16- ridiculous. Maybe if it was fudge or something as rich. I cut my pan into 24 servings & they are very small. Texture is very good, I'll use a hand mixer next time though since there is no gluten to affect it, and replace the pumpkin w/ sweet potato for added nutrients (prob. almost eliminate the honey). thanks
Wendy Stoltz
Hi Wippy,
Glad you liked the texture. Thanks for commenting.
Kendra Kullby
These turned out amazing! I added 1 tbsp fresh grated ginger and 1 tsp of powdered ginger and I really loved them. I will keep this recipe for future use!
Wendy Stoltz
Thanks Kendra, glad you loved them!
A.K.
Awesome recipe. Made as recommended except used a round pan and at least doubled the pumpkin spice. Thanks so much for sharing this deliciousness. Love the texture.
Wendy Stoltz
Thanks A.K. I am so pleased you enjoyed it. Thanks for sharing!