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    Home » Recipes

    Paleo Pumpkin Bars

    Updated: June 20, 2022 | Published on: October 4, 2021 - Molly Thompson52 Comments

    Dairy Free RecipesDF
    Gluten Free RecipesGF
    Paleo RecipesP
    Jump to Recipe

    Paleo pumpkin bars filled with pumpkin and spice! These little squares of heaven taste just like pumpkin pie! And they're paleo:) Which means they're gluten-free, refined sugar free and dairy free. They taste like fall in a bite and are topped with a light maple frosting you will be drooling over.

    paleo pumpkin bars cut into squares and stacked on a serving plate

    Welp, it's here. Fall baking is here. I had my first PSL yesterday and it was everything I remember it being. Though I did get it iced because it was just under 1,000,000 degrees yesterday. And it was so spectacular and flavorful. 

    We had the most lovely Labor Day weekend. I got to watch one of my very good friends get married and then celebrated my grandma's birthday with my entire mom's side of the family. I paused for a moment while we were grilling out yesterday afternoon and looked around at everyone to appreciate how happy and healthy everyone was.

    The littles moments sometimes take up the biggest parts of our heart❤️.

    ingredients for paleo pumpkin bars measured out on a table

    I'm usually the one to bring the desserts to the gatherings but because I was coming from the wedding celebrations out of town I didn't have time to create anything for the soiree. I would have loved to bring these Paleo Pumpkin Bars!

    My mom went gluten-free about two years ago after a doctor told her that there's a chance it would help the symptoms of her arthritis. And it worked! The gluten-free diet helps regulate the swelling in her joints so she eats gluten free as much as she possibly can. Because these bars are made with almond flour and coconut flour they're perfect for her!

    I'm also just trying to clean up my diet. I'm doing my best to keep the sugar, fat and guilty sweets out of my daily diet.

    Especially since I just started a new work out program! And it just so happened to have been created by my amazing talented husband. He has his Masters in Exercise Science and just launched an online personal training business called, Hearbeat Strength. Beyond all the smarts he's got going on he's easily the most inspirational person I know (his story is awesome!). If you want to be motivated and encouraged by someone's story, I highly encourage you check it out!

    paleo pumpkin bars cut into squares on parchment paper

    And lucky for me (and maybe you!) these bars are approved by him! They're naturally sweetened with maple syrup and the bars taste so much like pumpkin pie. It's kind of not fair how yummy they are. They taste like they should be filled with sugar and salt and butter and everything in between. But they aren't! It's so magical.

    When the cold weather hits all I want is pumpkin everything and savory recipes to celebrate the season. But the additional pounds to keep me warm? Not so much. Anyone feel me on this one?

    What we love about paleo pumpkin bars

    One of my favorite things about this recipe is that it's pretty straight forward. No special tricks or difficult steps, you just mix it all up and put it in the oven. One thing to note is that this is made with almond flour. I love to use coconut flour in my paleo baking as well, but because coconut flour absorbs more moisture it's best to stick to almond flour on this one.

    paleo pumpkin bars on a serving tray with a glass of milk

    You just bake, chill and frost! Wait until the bars are completely cooled before you begin frosting. Then chill again to allow them to set! I cut mine in to pieces after throwing them in the freezer for 15 minutes. It made the layers clean and perfect.

    And absolutely delish.

    Annnnd go. Get your pumpkin on!

    a bite taken out of a paleo pumpkin bar on a serving tray

    Paleo Pumpkin Bars

    Paleo pumpkin bars filled with pumpkin and spice! These little squares of heaven taste just like pumpkin pie.
    3.90 from 342 votes
    Print Pin Rate
    Course: Dessert
    Cuisine: American
    Prep Time: 15 minutes
    Cook Time: 35 minutes
    Total Time: 50 minutes
    Servings: 12
    Author: Molly Thompson
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    Ingredients

    Paleo Pumpkin Bars

    • 2 cups almond flour packed
    • ½ teaspoon salt
    • ½ teaspoon baking soda
    • ¼ teaspoon baking powder
    • 2 teaspoons pumpkin pie spice
    • ¼ cup almond butter
    • 2 tablespoons coconut oil melted
    • ¼ cup coconut sugar
    • 2 tablespoons maple syrup
    • 2 teaspoons vanilla extract
    • 2 tablespoons almond milk
    • 1 cup pumpkin puree

    Maple Frosting:

    • 1/2 cup grass-fed butter, plant based butter, ghee or coconut oil softened
    • 1/3 cup maple syrup
    • 1/4 teaspoon cinnamon
    • 2 tablespoons coconut flour

    Instructions

    • Preheat the oven to 350°F. Line an 8x8 baking dish with parchment paper then lightly grease it and set aside.
    • Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.
    • Whisk together the melted coconut oil, almond butter, coconut sugar, maple syrup, vanilla and almond milk until well-combined. Add the pumpkin puree and mix well.
    • Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.
    • Pour mixture into the prepared pan and place in the oven for 30-35 minutes, until center is set. Bars will be slightly moist. Allow to cool in pan for 15 minutes then place the bars in the pan in the refrigerator for at least 30 minutes, or up to a few days.
    • While the bars are cooling, prepare the frosting. In a medium bowl, beat the butter until smooth and creamy, about 1 minute. Add the maple syrup, cinnamon and coconut flour and beat will until combined, about 2 minutes.
    • When bars are completely cool, remove them from the pan and cover them with the frosting. Chill in the refrigerator again for 15 minutes. Cut and enjoy! Or keep in the refrigerator for up to one week or in he freezer for one month.
    Did you make this recipe?Mention @What_MollyMade or tag #whatmollymade!

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    Reader Interactions

    Comments

    1. Bethany @ athletic avocado says

      September 06, 2016 at 11:23 am

      WOW do these bars look amazing or what! As a lover of all things pumpkin, I can't wait to be able to bake recipes with it. These bars look super moist and decadent, no one probably knows that they are healthy!

      Reply
      • Molly says

        September 06, 2016 at 12:19 pm

        Thank you Bethany! I'm a pumpkin lover too:)

        Reply
    2. SunnySky says

      September 28, 2016 at 12:55 am

      Can't wait to make these. Thinking it will be a perfect dessert for our church LifeGroup. 🙂
      Thank you!

      Reply
      • Molly says

        September 29, 2016 at 7:22 pm

        You are so welcome! Love that idea! I actually made these for my church group a couple weeks ago and everyone loved them. Can't wait to hear how they turn out:)

        Reply
        • SunnySky says

          November 23, 2016 at 6:49 pm

          5 stars
          These pumpkin bars worked out great! Not sure if most could appreciate them, but one person asked for the recipe. Thank you.

          I'm going to make these again today to bring to a Thanksgiving Day brunch. 🙂

          Reply
    3. Lydia says

      October 08, 2016 at 2:57 pm

      These look incredible!!!! Do you think I can sub coconut oil for the butter/ghee? I can't tolerate dairy at all. Fingers crossed!!

      Reply
      • Molly says

        October 09, 2016 at 12:31 pm

        Hey Lydia! So glad you think so. Yes, you can sub coconut oil for the butter/ghee:) Any fat that is solid at room temperature would work here! So coconut oil is perfect. Just don't melt it! Please let me know how it turns out.

        xo
        Molly

        Reply
        • Lydia says

          October 09, 2016 at 6:46 pm

          Hooray! Thanks so much, I will definitely let you know!

          Reply
    4. Cindy Kamsler says

      October 11, 2016 at 3:15 pm

      Has anyone doubled this recipe? If so, what size pan should I use? I'm cooking for a crowd for Halloween and want to make 1 pan. Thanks for the recipe -- it looks wonderful!

      Reply
      • Molly says

        October 11, 2016 at 4:49 pm

        Hi Cindy! Thanks for reaching out and for your sweet note:) I haven't tried doubling this recipe, but you should be able to use a 9x13 pan without a problem. I would just pay extra attention while they're in the oven because the pan size can affect the baking time. Start watching it at 35 minutes and check the center with a toothpick to see if it's set. The bars should be moist (like pumpkin pie) but not too undercooked where they won't set. Let me know how it turns out!

        Reply
        • Stacy says

          November 20, 2016 at 8:06 pm

          Did the doubling work OK? Making these for Thanksgiving and would be easier to just do the 9X13. Sometimes I get nervous doubling paleo recipes. Sometimes they don't come out

          Reply
          • Molly says

            November 20, 2016 at 11:45 pm

            Hi Stacy! Sorry, I haven't doubled it yet or heard back from Cindy. But I think it's a safe bet to double it using a larger pan. Just start checking around 30 minutes for doneness. I'm making this for Thanksgiving as well:) Hope it's a great one with you and your family!

            Reply
            • Stacy says

              November 25, 2016 at 2:46 am

              Doubling the recipe worked great! They were done around 35 min. The butter frosting however did not. I have no idea what happened there, but it was way too buttery tasting and the maple didn't combine in well. I ended up just making whipped cream for on top and that was great!!

        • SunnySky says

          November 23, 2016 at 6:50 pm

          5 stars
          I would like to try a double batch, too.

          Reply
        • Kara says

          January 10, 2021 at 3:27 pm

          1 star
          The batter is way too dry. I couldn't even cook it and wasted a ton of ingredients

          Reply
    5. Mari says

      October 13, 2016 at 1:08 am

      I was so excited to read this, but then I saw it has ghee in the frosting. With a casein allergy, that is not dairy free. So sad. Any alternatives?

      Reply
      • Molly says

        October 13, 2016 at 1:27 pm

        Hey Mari! You can definitely sub the ghee/grass fed butter for coconut oil. Any fat that's solid at room temperature will work.

        Reply
      • Lisa says

        October 13, 2021 at 2:46 pm

        These look delicious! I was a little scared when the photo labeled garlic powder but I checked the recipe & am super excited to try it!

        Thank you ☺️

        Reply
      • Elizabeth says

        December 08, 2021 at 11:20 pm

        I have a casein allergy and can have ghee. Ghee is clarified butter so it has all of the protein removed.

        Reply
    6. Natasha says

      October 13, 2016 at 10:04 pm

      Do you have the nutritional value on these? Thanks!

      Reply
    7. Marie says

      October 14, 2016 at 3:36 am

      I added protein powder to the main mix and added a little more pumpkin and liquid. Turned out great:) thanks

      Reply
      • Molly says

        October 15, 2016 at 3:36 pm

        You're welcome! What a great idea, I'll have to try adding protein too:)

        Reply
        • Natasha Nicasio says

          October 18, 2016 at 10:28 pm

          Could you please post the nutritional facts on the bars? Thanks!

          Reply
          • Molly says

            October 19, 2016 at 2:19 pm

            Hey Natasha! I just added a nutrition label to the post. It's under the ingredients and directions. Let me know if you have any questions!

            Reply
    8. Erin M. says

      October 14, 2016 at 6:19 am

      Is that suppose to be a 1/4 TSP instead of tablespoon of cinnamon in the frosting?

      Reply
      • Molly says

        October 15, 2016 at 3:36 pm

        Yep! Proofreading fail at its finest:) I updated the recipe. Thanks!

        Reply
    9. Amy says

      October 16, 2016 at 3:29 am

      Yours look so amazing! I tried but mine came out very dry, they still taste good. I'll have to try it again!
      Thanks!!

      Reply
      • Molly says

        October 16, 2016 at 12:28 pm

        Sorry to hear that, Amy! Please let me know if you have any questions or give it another try.

        Reply
      • Desirea says

        November 25, 2021 at 8:18 am

        Mine are dry as well. I was so excited to find these but am disappointed. I usually just use a recipe as a guide but I followed this to a T and still didn’t turn out.

        Reply
        • Molly Thompson says

          December 14, 2021 at 10:15 am

          That's a bummer to hear, Desirea! I've made this recipe countless times with no issues and have seen several people's turn out well on Pinterest! The batter should be very wet and the bars are almost like pumpkin pie filling. How you measure the flour could be a factor. I'm working on uploading a video to go with this post so you can see what it supposed to look like! That might help!

          Reply
    10. SunnySky says

      October 19, 2016 at 7:42 pm

      Should the finished baked part be cooled on a rack, so take it out of the lined pan? When?

      The picture shows a baking rack with the cooked part befire it's frosted, but instructions do not mention it. Please advise. THANK YOU!

      Reply
      • Molly says

        October 19, 2016 at 8:45 pm

        Hey there! Thanks for asking:) The image in here has the bars completely done sitting on a cooling rack, sorry that may be confusing! I cooled the bars completely in the pan and put them in the fridge while I made the frosting. I pulled them out once they're completely cooled so I could frost them easier. Hope this helps:)

        Reply
    11. Rachel Judge says

      November 02, 2016 at 3:05 am

      Are those nutritional facts for all 12 servings or 1 bar?

      Reply
      • Molly says

        November 02, 2016 at 5:13 pm

        Hi Rachel! Those are for one large bar.

        Reply
    12. Annette says

      November 22, 2016 at 2:37 pm

      Getting ready to make these - What size can of pumpkin?

      Reply
      • Molly Leonard says

        December 06, 2016 at 2:32 pm

        Hi Annette! I'm so sorry I missed your comment. You can use a 15 ounce can. I used the 15 ounce can of Libby's Pure Pumpkin. You won't use the entire can, just a cup! I like to use the leftover pumpkin in smoothies and oatmeal. Thanks!

        Reply
    13. Julia says

      December 06, 2016 at 4:11 am

      5 stars
      I made these for a bunch of paleo skeptics.
      WHAT. A. HIT.

      These were phenomenal! I've been asked to make them again for Christmas. I followed your recipe to a tee and it turned out as the best paleo baking recipe I've ever made.
      Thanks so much for the recipe!

      Reply
      • Molly Leonard says

        December 06, 2016 at 2:34 pm

        Hi Julia! You have no idea how happy that makes me! I'm SO glad you and everyone liked it—even the paleo skeptics! I recently made these for a large group and no one even knew they were paleo. The kids were going crazy over them!

        Reply
    14. Carolyn G. says

      December 07, 2016 at 9:22 pm

      Hi Molly, What would you suggest for the almond flour? I can't tolerate the almond so looking for a good substitute that'll have the same consistency (oat, quinoa, or coconut? Have you tried any of those? )
      Thanks for any input!

      Reply
      • Molly Leonard says

        December 08, 2016 at 12:58 am

        Hi Carolyn! I haven't tried this recipe with any other type of flour, but I'd recommend a mixture of coconut flour and tapioca flour. Because coconut flour absorbs so much moisture you can't equally sub it out for almond flour in recipes or it will turn out very dry. Because of that I'd try this:

        3/4 cup coconut flour
        1 1/4 cup tapioca flour
        add 2 additional tablespoons of coconut oil
        add an additional half cup of pumpkin puree

        I love to use coconut flour when I'm baking so I'll definitely have to give this a try. If you try it first please let me know how it turns out:)

        Thanks!
        Molly❤️

        Reply
        • Carolyn G. says

          December 08, 2016 at 11:14 am

          Thank You! I'm definitely going to try this!

          Reply
    15. Patty W says

      January 22, 2017 at 7:54 pm

      As someone on SCD, I can't have baking powder. Can it just be left out, or do I need to substitute with something else?

      Reply
      • Molly Leonard says

        January 23, 2017 at 12:24 pm

        Hi Patty! Are you able to use baking powder? If so, I would substitute the baking soda for 1 teaspoon of baking powder. Let me know if that works!

        Reply
    16. Erika says

      November 01, 2020 at 10:01 pm

      4 stars
      These were delicious....but something seems to be off with the ingredient measurements for the frosting. I ended up throwing away my first attempt (with coconut oil) and trying again with butter but got the same results. I had to add quite a bit more coconut flour in order for it to absorb the liquid and get the consistency of frosting.

      Reply
    17. Jen says

      November 23, 2020 at 4:51 pm

      Can I sub something else for the coconut flour? I don’t have any on hand.

      Reply
    18. Jen says

      November 23, 2020 at 4:52 pm

      Can I sub the coconut flour in the frosting recipe? I don’t have any on hand.

      Thanks!

      Reply
      • Molly Thompson says

        November 25, 2020 at 10:48 am

        You could do use tapioca or arrowroot flour! What all do you have on hand?

        Reply
    19. Lisa says

      November 25, 2020 at 5:00 pm

      5 stars
      Hello Molly,
      This recipe is outstanding! My husband and I enjoyed it a great deal. The only glitch I had was preparing the frosting. It would NOT blend together. I thought about the proportions of ingredients and realized it would not be enough to cover the bars, so I added 1 1/4 CUPS of almond flour (didn't have coconut flour) instead of 1 1/4 Tablespoons. Much better.....the frosting mixed together like frosting should. Thanks again for sharing your recipe. YUM!

      Reply
    20. S says

      August 21, 2022 at 11:48 am

      5 stars
      These sound delicious! Can you add nutritional info? Can’t wait to make these!

      Reply
    21. Arlene says

      October 03, 2022 at 4:00 pm

      I added 2 eggs to the batter and it turned out very moist. I added maple butter to the icing and topped with chopped pecans. Pretty good!

      Reply
      • Arlene says

        October 03, 2022 at 4:02 pm

        Forgot to add I used Imperial margarine for the icing my son can't have coconut. I put icing ingredients in food processor and it blended well.

        Reply
    22. Merci says

      November 06, 2022 at 9:18 pm

      5 stars
      Just tried them out today...so delicious! They're soft and pumpkin spice delightful!

      Reply

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    I'm Molly! I'm so grateful you're here. My hope is that my recipes bless your home and your bodies. I want my website to be a tool to help you feel your best and nourish you with recipes you (and your family) look forward to making!

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