Gluten-Free Pumpkin Bars Recipe

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. 

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.

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!

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. 

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.

FAQs

Looking for more delicious pumpkin recipes? Here are some ideas:

Did you make this? Please leave a ⭐ rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

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.

4.89 from 17 votes

Print Recipe Pin Recipe

Prep Time 5 mins

Cook Time 25 mins

resting time 15 mins

Total Time 30 mins

Course Dessert

Cuisine American

Servings 12 bars

Calories 150 kcal

Ingredients

  

1x2x3x

• 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

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

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

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