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    Home » Recipes » Desserts » Gluten-Free Pumpkin Bars Recipe

    Gluten-Free Pumpkin Bars Recipe

    by: Anya·posted: Nov 22, 2022·updated: Nov 22, 2022·36 CommentsThis post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe Print Recipe
    stacked pumpkin bars with text overlay

    These easy Gluten Free Pumpkin Bars require only 6 ingredients and can be whipped in one bowl. They're delicious and moist with chocolate chips in every bite. The best part is they are totally flourless, paleo, and keto. 

    pumpkin bars stacked

    If you’re a pumpkin lover, this easy pumpkin bars recipe is for you!

    Rich in pumpkin flavor, these bars are gluten-free with chocolate morsels in every bite. They’re so good with coffee in the morning or as an afternoon treat. 

    These chocolate chip pumpkin bars are a perfect treat to satisfy the sweet tooth. Give these a try - you won’t even miss the cream cheese frosting!

    Jump to:
    • Why you'll love this recipe
    • Ingredients
    • Substitutions and Variations
    • Helpful Tips
    • Step-by-Step Instructions
    • Helpful Tools & Links
    • Serving Suggestions
    • Storage and Reheating Instructions
    • FAQs
    • Printable Recipe

    Why you'll love this recipe

    • Taste: These delicious pumpkin bars are subtly sweet and perfectly moist with a smooth texture.
    • Ease: These bars come together so quickly, perfect for the busy pumpkin season. Done in one bowl with just a handful of ingredients. It’s a great recipe for little hands to explore cooking with.
    • Totally flourless: This easy fall recipe doesn’t call for any kind of flour like almond flour. It is truly flourless and is great to enjoy this time of year and beyond.
    • Versatile: Modify pumpkin bars to fit your dietary needs and lifestyle. They’re naturally gluten-free and paleo but can be modified for keto.

    Ingredients

    This recipe has very basic ingredients. You probably have most of these ingredients in your real food pantry.

    • Eggs - Organic, grass-fed and pastured eggs are best for all nourishing meals.
    • Coconut sugar - I love using this sweetener for healthy baked goods as it’s rich in minerals and nutrients but organic sugar will work too. 
    • Almond butter - Make sure almond butter doesn’t contain any additives, just almonds.
    • Pumpkin puree - Be sure your pumpkin puree does not contain any sweeteners or additives. If using store-bought, make sure it's canned pumpkin or pumpkin puree and not pumpkin pie filling.
    • Protein collagen peptides - Optional but we love for extra protein and amino acids. It does add a bit more sustenance and I love the collagen boost. Please see more notes on how to make these pumpkin protein bars with collage peptides below.
    • Vanilla extract
    • Pumpkin spice - Any warm spices like ground cinnamon, nutmeg, or ground cloves are lovely in all fall recipes but you can also use pumpkin pie spice (which may have additional ingredients than regular pumpkin spice.)
    • Sea salt
    • Baking soda
    • Chocolate chips - For keto and paleo, we love these sugar-free organic chocolate chips. 

    See recipe card for exact quantities.

    💭Make it Nutrient-Dense: Use sprouted almond butter for better digestion. Nuts and seeds contain phytic acid that hinders the absorption of nutrients. By sprouting, the nuts are pre-digested and easier on the gut.

    Aside from the ingredients, all you need is a large mixing bowl and a sheet pan to bake the pumpkin bars in.

    flourless pumpkin bars

    Substitutions and Variations

    These healthy pumpkin bars are already naturally gluten-free and dairy free. You can use coconut oil to grease the sheet pan or a simple avocado oil spray.

    But check out these simple variations to suit your lifestyle. 

    Keto Pumpkin Bars - Use monkfruit sweetener to cut down on carbs. All other ingredients are generally low in carbs already. And always check the ingredients to any packaged food like pumpkin puree, almond butter, and especially chocolate chips.

    Other sweetener options - Sub honey for coconut sugar to make these GAPS pumpkin bars. Although coconut sugar is rich in minerals, honey and maple syrup are other sweeteners that can be used in this recipe, using a 1:1 ratio. See my post on healthy sugar substitutes (natural sweeteners).

    Pumpkin Protein Bars -  Up the protein! We love and use Perfect Supplements Collagen Peptides for extra protein and amino acids. It is sourced exclusively from grass-fed cows and is one of the highest in quality on the market.

    Their Hydrolyzed Collagen is free from GMOs, contaminants, and fillers and they take great care to ensure that their products are lab tested for purity.  Their price point is also unbeatable - be sure to use PREPARE10 at checkout for an additional 10% off for Prepare & Nourish readers. See my favorites from Perfect Supplements!

    💭Pro tip: Consider adding a good source of protein for extra sustenance in all your healthy baked goods. The protein keeps your blood sugar balanced and keeps you fuller longer.

    Helpful Tips

    • Time Saving Tip: Line the baking sheet with unbleached parchment paper for easy cleanup.
    • Make extras: Double the batch to make sure that extra cup of pumpkin puree in the can doesn't go to waste. These bars freeze beautifully.
    • Special treat: Top these pumpkin bars with some whipped cream for a special treat.
    Love these pumpkin bars? Check out more fall favorites!
    • fall fruit salad in white bowl and serving spoon.
      Fall Fruit Salad with Yogurt Dressing
    • stuffed apple half with ice cream and caramel drizzle.
      Healthy Stuffed Baked Apples
    • zuppa toscana on white plate.
      Instant Pot Zuppa Toscana (Olive Garden Copycat Recipe)
    • roasted butternut squash in white bowl.
      Air Fryer Roasted Butternut Squash

    Step-by-Step Instructions

    The complete printable recipe is below in the recipe card for your convenience.

    This easy gluten-free pumpkin bars recipe call for these ingredients: eggs, coconut sugar or monk fruit sweetener, almond butter, pumpkin puree, vanilla extract, pumpkin spice, sea salt, collagen peptides (optional), baking soda, and chocolate chips.

    There are only 15 minutes of prep time required to whisk everything together in one bowl. Pop it in the oven for the easiest pumpkin bars you ever did taste.

    Less time. Fewer dishes. And a healthy treat the whole family will love.

    Step 1. Combine wet ingredients

    In a medium bowl, whisk eggs and sweetener until well combined or use a hand mixer to make it easier. Add pumpkin puree, almond butter, vanilla extract, pumpkin spice, and salt and stir together to combine well.

    💭Pro tip: When combining eggs with the sweetener, whisk until the eggs turn pale yellow and the sweetener has almost dissolved. 

    Step 2. Add dry ingredients

    Add baking soda to the pumpkin mixture and fold it in gently. Stir in chocolate chips. 

    Step 3. Bake

    Pour batter onto a lined and greased 6”x9” rimmed baking sheet. Bake in a preheated oven at 350 degrees Fahrenheit for 25-30 minutes or until toothpick comes out clean.

    Step 4. Rest

    Remove the baking pan from the oven when fully baked and rest for 5 minutes. 

    pumpkin bars flourless and gluten free

    Helpful Tools & Links

    Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

    • Tools: large mixing bowl, stainless steel baking sheet
    • Ingredients:  coconut sugar or monk fruit sweetener for keto version, pumpkin puree, sprouted almond butter, pumpkin spice, real salt, sugar-free chocolate chips
    • Storage Supplies: glass snap containers

    Serving Suggestions

    The good news is that these gluten free pumpkin bars are great as a perfect fall treat on their own. They are lovely as an afternoon snack or a healthy dessert for large gatherings.

    Although these are not your classic pumpkin bars with that rich cream cheese frosting, it doesn’t mean they lack flavor.

    It just means you don’t need a fork to enjoy them. Eat them like cookie bars - they have that perfect pumpkin spice flavor with luscious melty chocolatey goodness in every bite.

    Enjoy with a glass of milk, coffee, or another healthy choice of beverage. How about this herbal coffee? Or pair these delicious pumpkin bars with keto pumpkin spice latte. 

    Storage and Reheating Instructions

    To store: Leftover pumpkin bars can be stored in an airtight container in the refrigerator for up to 5 days. 

    Storage containers: These glass snap containers are perfect for leftovers.

    To reheat: These pumpkin bars are delicious slightly warmed with a pat of butter. Toast them in a regular toaster or pop them in an unpreheated convection oven for 2 minutes.

    stacked pumpkin bars

    FAQs

    Is pumpkin puree gluten-free?

    Yes, pumpkin puree is naturally gluten free and any can containing something other than pumpkin, should not be used in this recipe. Be sure that you are not using pumpkin pie filling as that will have sugar and other ingredients.

    How can I make pumpkin bars flourless?

    You can make these pumpkin bars flourless by using almond butter instead of almond flour. You also need to make sure you mix the eggs with the sweetener well first.

    How to tell when pumpkin bars are done?

    Insert a toothpick into the pumpkin bars and when comes out clean (no batter stuck to the toothpick) then you know the bars are fully baked.

    Looking for more delicious pumpkin recipes? Here are some ideas:
    • Easy 2-Minute Keto Pumpkin Spice Latte (Low Carb, Paleo, GAPS) - Rich in flavor and healthy fats, this Easy 2-Minute Keto Pumpkin Spice Latte will become a regular daily treat. This drink can be made with herbal "coffee", and coconut cream to keep it paleo.  #falldrinks #lowcarb
      Easy 2-Minute Keto Pumpkin Spice Latte (Low Carb, Paleo, GAPS)
    • healthy pumpkin turkey chili in a white bowl with fresh cilantro and red onions as garnish.
      Healthy Pumpkin Chili Recipe with Ground Turkey
    • Instant Pot Tuscan Kale, Squash and Chicken Stew (Paleo, Whole30, Low-Carb) - Rich in nutrition from bone broth, low-carb vegetables and leftover roast chicken. This pressure cooker meal is a soothing, light yet hearty stew and makes a great 30-minute meal. #lowcarb #instantpot #leftoverchicken #30minutemeal #whole30
      Instant Pot Tuscan Kale, Squash and Chicken Soup (Paleo, Whole30, Low-Carb)
    • delicata squash with micro greens and green apple on a bed of kale.
      Autumn Harvest Kale Salad
    Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    pumpkin bars stacked on top

    Gluten Free Pumpkin Bars

    Anya @ Prepare & Nourish
    These easy Gluten Free Pumpkin Bars require only 6 ingredients and can be whipped in one bowl. They're delicious and moist with chocolate chips in every bite. The best part is they are totally flourless, paleo, and keto.
    5 from 43 votes
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 5 minutes mins
    Cook Time 25 minutes mins
    resting time 15 minutes mins
    Total Time 30 minutes mins
    Course Dessert
    Cuisine American
    Servings 12 bars
    Calories 150 kcal

    Ingredients
      

    • 2 large eggs
    • ¼ cup coconut sugar see notes for substitutions
    • 1 cup pumpkin puree
    • ½ cup almond butter
    • 1 teaspoon vanilla extract
    • ½ teaspoon pumpkin spice
    • ¼ teaspoon sea salt
    • 2 tablespoons collagen peptides optional
    • 1 teaspoon baking soda
    • ¾ cup stevia-sweetened chocolate chips
    Prevent your screen from going dark

    Instructions
     

    • Preheat oven to 350 degrees Fahrenheit. Line a 6x9 baking sheet with parchment paper and grease with coconut oil. 
    • In a bowl, whisk eggs and sweetener until well combined. Add pumpkin puree, almond butter, vanilla extract, pumpkin spice, and salt and stir together to combine well.
    • Add baking soda and fold it in gently. Stir in chocolate chips.
    • Pour batter into prepared pan. Bake for 25-30 minutes or until toothpick comes out clean. 
    • Remove from oven and rest for 5 minutes.

    Notes

    • Recipe makes approximately 12 bars (2"x 2" squares).
    • Nutrient-dense: Use sprouted almond butter for better digestion.
    • Pump up the protein: Add a scoop or 2 of grass-fed collagen peptides for extra protein and amino acids.
    • Sweetener substitutions: Coconut sugar is a great mineral-rich sweetener. To make these bars keto, use monkfruit sweetener. Alternatively, you can use honey to make these GAPS compliant.
    • Leftovers can be stored in an airtight container for up to 5 days. They are best stored in the refrigerator.

    Nutrition

    Calories: 150kcal | Carbohydrates: 13g | Protein: 4g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.003g | Cholesterol: 27mg | Sodium: 161mg | Potassium: 131mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3217IU | Vitamin C: 1mg | Calcium: 46mg | Iron: 1mg
    Nutrition Information
    The information shown is an estimate provided for your convenience by an online calculator. It should not be considered as a substitute for a professional nutritionist's advice. See our complete Nutritional Information Disclaimer.
    Keyword gluten free pumpkin bars, pumpkin bars, pumpkin bars recipe
    ©Prepare and Nourish • Content and photographs are copyright protected. Sharing of this recipe is encouraged and appreciated but please do NOT screenshot or copy/paste complete recipes to websites or social media.
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Mention @prepareandnourish and be sure to tag #prepareandnourish!

    This post was originally published October 2018 but has since been updated to include helpful information.

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    About Anya

    Sharing wholesome recipes using seasonal ingredients and simplified methods since 2014. My hope is you'll feel right at home in this online kitchen, where you'll find real food recipes for real families.

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    Comments

      5 from 43 votes (43 ratings without comment)

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      Recipe Rating




    1. Emily Sunwell-Vidaurri says

      October 29, 2018 at 12:40 pm

      These are so festive and fun Anya! Love this recipe - chocolate is one of my favorite flavors with sweet pumpkin treats. I love that these are also protein-rich and that you were able to pack so much pumpkin into them.

      Reply
      • Anya says

        October 30, 2018 at 11:46 am

        The pumpkin is the best part!

        Reply
    2. Jeanj says

      October 29, 2018 at 6:08 pm

      I'm drooling over these photos! These are stunning and I can't believe I dangerously easy they are to make. Definitely have to give this one a try!

      Reply
      • Anya says

        October 30, 2018 at 11:45 am

        Enjoy! They are so easy to make.

        Reply
    3. Joni Gomes says

      October 30, 2018 at 6:34 am

      Woah these look AMAZING! Definitely curious about the monkfruit sweetener. Will go buy some this week!

      Reply
      • Anya says

        October 30, 2018 at 11:43 am

        I love it as a low carb sweetener.

        Reply
    4. Raia Todd says

      October 30, 2018 at 7:39 am

      Those look perfect for breakfast! I mean, dessert... 😉 I think I have everything I need for them, so you bet they're going to be happening soon in my kitchen!

      Reply
      • Anya says

        October 30, 2018 at 11:43 am

        Ha! Chocolate + Pumpkins for breakfast. Works for me.

        Reply
    5. Hope says

      October 30, 2018 at 5:40 pm

      I would love one of these bars right now! I'm not sure I could stop at one actually 🙂 I love how easy they are to make!

      Reply
    6. ChihYu Smith says

      October 30, 2018 at 7:46 pm

      Wow ! They are so healthy, light, and perfectly delicious. My family would love this !!

      Reply
    7. Catherine Baez Sholl says

      October 30, 2018 at 9:22 pm

      These bars look so delicious and I love the idea of adding stevia sweetened chocolate chips. I just can't do with bitter chocolate. Great recipe!

      Reply
    8. Tessa Simpson says

      October 31, 2018 at 5:49 am

      such awesome ingredients! I can;t wait to try some!!!

      Reply
    9. Annemarie says

      October 31, 2018 at 3:55 pm

      These look so delicious! I can't believe there's no flour in them.

      Reply
    10. STACEY CRAWFORD says

      October 31, 2018 at 5:10 pm

      Would love to have a batch of these to have on hand for between-meal treats! I have some leftover pumpkin calling me to make these.

      Reply
    11. Kari - Get Inspired Everyday! says

      November 01, 2018 at 8:42 am

      I've never used monk fruit sweetener before, so I'm really curious how it works! These bars look incredible, so moist and decadent!

      Reply
      • Anya says

        November 01, 2018 at 10:43 am

        They're very delicious. 🙂

        Reply
    12. Kathryn says

      November 01, 2018 at 9:40 pm

      Chocolate chips in pumpkin treats are the best. I'm excited to have this recipe and will be making these soon!

      Reply
      • Anya says

        November 02, 2018 at 2:11 pm

        Enjoy!

        Reply
    13. Tina says

      November 02, 2018 at 6:52 am

      I love this! Beautiful photos, and it sounds so good. We love all things pumpkin and chocolate here! I've never tried stevia chocolate chips, but am very curious about them after seeing them in this recipe.

      Reply
      • Anya says

        November 02, 2018 at 2:11 pm

        They're all I use now.

        Reply
    14. Carol Little R.H. @studiobotanica says

      November 02, 2018 at 8:41 am

      These look SO delicious. Decadent for sure! I've never used monk fruit before so will watch for that in my alternative grocery.

      Reply
      • Anya says

        November 02, 2018 at 2:11 pm

        It's a great low carb alternative to sweeteners.

        Reply
    15. jennifer says

      November 03, 2018 at 5:15 am

      I love that you can mix in the blender . . .and that you put in some collagen, i a big fan of getting a little protein boost wherever possible!

      Reply
    16. Lindsey Dietz says

      November 04, 2018 at 6:32 am

      I cannot believe there are only 6 ingredients in these! Happily, I have all of them! I would definitely include the collagen. It's one of my favorite baking ingredients! Pinned, too!

      Reply
    17. Jenny says

      September 14, 2019 at 3:31 pm

      I tried this recipe twice! The first time I used stevia instead of monkfruit sweetener and the bars came out cakelike. I wanted them more bar-like (like your picture) so I remade the recipe but with half the amount of stevia and it was the same! Help!

      Reply
      • Anya says

        September 17, 2019 at 10:52 am

        I've not tried making this with stevia. Monkfruit does add some bulk to the batter though so I would suggest trying that. Also, I would be sure to beat the batter well before baking. Hope that helps, Jenny.

        Reply
        • Jenny says

          September 21, 2019 at 2:14 pm

          Thanks so much for the response! I just made these for the third time but this time I used monkfruit. It turned out much better, but still “cake like” and not dense like the bars you made! I may try one more time. I love that there are few ingredients and pumpkin is one of them.

          Reply
          • Anya says

            September 24, 2019 at 4:55 pm

            I'm so glad you're enjoying these, Jenny. Another thing I just thought of - are you using a sheet pan (8X10 or similar in size) or a smaller baking sheet?

            Reply
    18. Tammy says

      September 16, 2019 at 10:54 am

      Chocolate and pumpkin are one of my favorites! I made these and they are delicious. One question, mine seem to be more cake like (quite moist) and your looks a little thinner and more like a bar. Just curious what the finished texture is supposed to be like.

      Reply
      • Anya says

        September 17, 2019 at 9:35 am

        Hi Tammy, in all my times making this, it's always resulted in bars not cake-like texture. Did you mix the batter well in the food processor? Sometimes, overbeating the eggs will deflate them and create a flatter bar-like end result. Hope that helps. I'm sure the cake was still delicious though.

        Reply

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