Healthy Pumpkin Bars made with pumpkin puree, maple syrup, nut butter, and chocolate chips. Oil-free and easy to make, these gluten free pumpkin bars will be a snacking staple!
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Why You'll Love these Healthy Pumpkin Bars
Nothing beats a good-for-you fall treat.
These gluten free pumpkin bars are brimming with heart-healthy fats from almond flour and nut butter.
They're also naturally sweetened with maple syrup, and infused with nutrient-rich pumpkin puree. Pumpkin pie spice adds quintessential fall flavor, and chocolate chips add a layer of sweet decadence.
These bars only take 10 minutes to prepare, and 30-ish minutes to bake. You truly can't get easier for homemade pumpkin desserts.
I love to enjoy one (or two) as a mid-day snack or to satisfy a sweet tooth. Both kids and adults swoon over their moist texture and pumpkin-y flavor.
And if you're as excited about fall baking as I am, also check out this easy Pumpkin Mug Cake and my favorite Pumpkin Chocolate Chip Muffins.
Recipe Ingredients
- Pumpkin Puree: You can use either homemade or canned pumpkin puree for these bars. My favorite brand of canned pumpkin is Libby's, which is consistently vibrant, smooth, and flavorful. Pumpkin is a great source of beta-carotene, which supports immune function. It's also rich in important minerals like iron, zinc, and selenium.
- Nut Butter: The nut butter options are endless here. You can use cashew, peanut, or almond butter, or a mix of any of the three. My go-to nut butters for baking are Trader Joe's or Whole Food's 365 brand because they're a tad runnier than most, and great for whisking into batters. Alternatively, you can use a seed butter such as sunflower or pumpkin seed butter.
- Almond Flour: To keep these pumpkin bars gluten free, almond flour adds moisture and heart-healthy fats. I suggest using blanched almond flour, which is ground more finely than almond meal.
- Maple Syrup: These bars are naturally sweetened with pure maple syrup, which adds warm notes of caramel and vanilla. Maple syrup is also a great source of important minerals such as zinc and manganese.
- Eggs: You need two eggs to bind these pumpkin bars. Unfortunately, I have not thoroughly tested these bars with a vegan alternative, such as flax or chia eggs.
- Pumpkin Pie Spice: For warm, spicy goodness, pumpkin pie spice adds all the fall flavor you need. If you don't have pumpkin pie spice on hand, use this mix instead: 1 teaspoons ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, ¼ teaspoon ground allspice, ⅛ teaspoon ground cloves.
- Chocolate Chips: Pumpkin and chocolate are just a match made in heaven. However if you're chocolate adverse, you can use butterscotch chips, white chocolate chips, or even peanut butter chips instead. For a lower sugar alternative, stir in some chopped pecans or walnuts in lieu of the chips!
For a complete list of ingredients and quantities, see the recipe card below.
Step-by-Step Instructions:
Step 1: Combine Wet Ingredients. In a large bowl, combine pumpkin puree, maple syrup, nut butter, eggs, and vanilla extract. Whisk ingredients until smooth.
Step 2: Combine Dry Ingredients. In a separate, smaller bowl, combine almond flour, pumpkin pie spice, baking powder, and salt. Whisk ingredients until well-combined.
Step 3: Combine wet and dry ingredients, and mix until JUST combined.
Step 4: Fold in chocolate chips, making sure they evenly distribute in the batter.
Step 5: Bake! Transfer mixture to an 8x8-inch baking dish, and sprinkle extra chocolate chips overtop.
Next, place pan in the oven and bake for 30 to 34 minutes.
Step 6: Let pumpkin bars cool completely before slicing and enjoying!
How to Store and Freeze Pumpkin Bars:
- STORE: These healthy pumpkin bars keep best at room temperature for the first 1 to 2 days, though should be refrigerated after. Because of their high healthy fat content, they're not as stable at room temperature as bars made with wheat flour.
- After refrigerating, they will last up to 4 extra days.
- For all storage, wrap bars in plastic cling wrap, or store in an air-tight storage container.
- FREEZE: You can freeze these gluten free pumpkin bars for up to 2 months. Transfer bars to a gallon-size, freezer-safe storage bag, and remove as much air as possible. Freeze for up to 2 months. For best results, thaw in the refrigerator for 24 hours.
Recommended Tools to Make Pumpkin Bars
- Mixing bowls: I love that this set comes in different sizes for all your mixing needs. They’re also dishwasher- and microwave-safe.
- Whisk: I love this 3-piece wire whisk set, which includes three different sizes for every whisking job. They're also sturdy and comfortable to hold.
- Rubber spatula: My go-to rubber spatula for all baking needs that's under $3.00!
- 8x8-inch baking dish: For something sturdy with will last you ages, this is my go-to ceramic baking dish. For a more affordable pan that will also get the job done, you can't go wrong with this aluminum pan.
More Healthy Pumpkin Baked Goods:
If you give this recipe a try, I’d love for you to come back and give it a rating and review. Also, be sure snap a pic and tag #dishingouthealth so I can see your beautiful creations.
Healthy Pumpkin Bars (Gluten Free)
Equipment
- Mixing bowls
- 8x8-inch Baking Dish
Ingredients
- ½ cup pumpkin puree
- ½ cup maple syrup
- ½ cup natural creamy almond butter (the only ingredients should be almonds and salt)
- 2 large eggs
- ½ tsp. vanilla extract
- ½ cup blanched almond flour
- 2 tsp. pumpkin pie spice
- ¼ tsp. baking powder
- ¼ tsp. kosher salt (if using unsalted nut butter, increase to ½ tsp. salt)
- ½ cup chocolate chips, plus more for sprinkling overtop
Instructions
- Preheat oven to 350ºF. Line an 8x8-inch baking dish with a sheet of parchment paper, and lightly grease with cooking spray.
- In a large bowl, combine pumpkin puree, maple syrup, almond butter, eggs, and vanilla; whisk until smooth.
- In a separate smaller bowl, combine almond flour, pumpkin pie spice, baking powder, and salt; stir with a whisk.
- Combine dry ingredients into bowl with wet ingredients; stir until just combined. Use a rubber spatula to fold in chocolate chips. Transfer mixture to prepared baking dish, and sprinkle extra chocolate chips overtop, if desired.
- Place pan in the oven and bake for 30 to 34 minutes, or until a toothpick inserted in the center comes out mostly clean. Let cool in the pan for 30 minutes. Use the overhangs of parchment paper to remove bars from pan and let cool completely before slicing into 12 squares.
Video
Notes
- STORE: These healthy pumpkin bars can be stored at room temperature for the first 1 to 2 days, though should be refrigerated after. Because of their high healthy fat content, they're not as stable at room temperature as bars made with wheat-based flour. After being refrigerated, they will last up to 4 extra days. For all storage, wrap bars in plastic cling wrap, or store in an air-tight container.
- FREEZE: You can freeze these bars for up to 2 months. Transfer sliced bars to a gallon-sized, freezer-safe storage bag, and remove as much air as possible. Freeze for up to 2 months. For best results, thaw in the refrigerator for 24 hours.
Kayla B
I look forward to making these every fall!!
Jamie Vespa
You and me both, Kayla! Thanks for leaving a rating and review!
Tiffany
I made these bars yesterday with Oat Haus granola butter. It’s a great nut free option! They came out perfect and I’m totally saving this recipe.
Pumpkin all year round in my household.
Xx, Tiff
Jamie Vespa
Hi Tiffany - great call on the Oat Haus! So glad you enjoyed them
Lisa Thurston
We have made these 3 times! So good.
Jamie Vespa
So glad they are a hit, Lisa! Thank you for leaving a review, too!
Krista
Delicious! I followed the instructions exactly except used oat flour. They turned out so good. They taste healthy but also indulgent. Perfect dessert for Fall. Will definitely be making again!
Jamie Vespa
Hi Krista - I'm so glad you enjoyed this one! Thank you for taking the time to come back and leave a review!
Jaime Kruz
Wow I think I just found my new favorite fall treat!!
Jamie Vespa
Yay! So glad you enjoy this one, Jaime! Thank you for taking the time to leave a review
Dorothy
What would you suggest as an alternative to almond flour (nut allergy)?
Jamie Vespa
Hi Dorothy, unfortunately I have not tested this recipe with an alternative flour so I can’t say for sure. Gluten free flours are tricky and rarely can be swapped 1:1 with other flours with guaranteed success. I’m sorry!
Amy
I made them twice now with regular flour, and they turned out awesome. I'm making them again tomorrow. They're a huge hit in my house
Jamie Vespa
Hi Amy - So good to know!! I'm so glad you've been loving these!
Kim Welborn
I substituted a half cup of oat flour I made from rolled oats and they came out great! I left out the chocolate chips and added a streusel topping half way through baking made from butter, oats, raw unsweetened coconut, cinnamon and pumpkin seeds. I left out sweetener in the topping but it was a happy accident-the bars were delicious without it. I think would have been too sweet otherwise!
Shelly
This is officially my go-to pumpkin bread recipe!! They are so easy to make and I love how flexible you can get with ingredients!! I ramp up the pumpkin spice and cinnamon flavours quite a bit, and add in collagen protein for an extra kick. Comes out fantastic!!! Thank you for this awesome recipe!!
Jamie Vespa
Wohoo! Love hearing that, Shelly! Thank you so much for taking the time to leave a rating and review!
Maddy
I made these for the second time last night - nailed it! So (pardon the word) moist. So tasty.
I used coconut flour, so I doubled the pumpkin purée to compensate (since coconut flour sucks up moisture). And I used brown sugar and honey instead of maple syrup (I’m cheap).
I also made a fudge topping with semisweet chocolate, peanut butter, and half & half instead of adding chocolate chips. Chips are easier, though! 🙂
Thank you for the tasty guilt-free dessert that features PB, one of all-time my favorite foods. Nom!
Alyssa
These bars were a hit! Delicious and healthier dessert to satisfy all of your pumpkin cravings. 🙂 Thank you!!
Betty Ann Avery
They’re Great!!
Marilynn
Can th maple syrup be substituted with low cal sweetener?
Jamie Vespa
Hi Marilynn--unfortunately I have not tried this recipe with a lower cal sweetener- i'm sorry!
Jamie Vespa
So glad you enjoy them!!
Sarah
Do you think is can be made without egg or with substitute like yogurt or flaxegg?? I have egg allergy
Jamie Vespa
Hi Sarah,
Unfortunately I haven't tried this recipe with an egg substitute yet so I can't confirm it works. If you do try, please let me know how it turns out.
Cynthia
This is my question too? Has anyone tried with a flax egg?
Angie
Very quick to throw together. The texture and taste are both awesome. Thanks for a great recipe!
Jamie Vespa
I'm so glad you enjoyed them Angie! Thank you for taking the time to leave a review!
Maureen
These were delicious!! Especially enjoyed them after being chilled.
Jamie Vespa
I’m so glad you enjoyed it! Thank you for taking the time to leave a review!!
Jamie
These bars are excellent!
Jamie Vespa
So glad you enjoyed them, Jamie!
Sean
These were very tasty, I might make a batch and freeze them.