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Eat to Feel Good

Paleo Pumpkin Bars

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Paleo 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 bars

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. 

I just 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❤️.

paleo diet bars

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, even with swimsuit season behind us! 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 amazingly talented boyfriend. 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 bar

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?

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 with maple frosting6

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!

 

3.53 from 85 votes
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Paleo Pumpkin Bars
Prep Time
15 mins
Cook Time
35 mins
Total Time
50 mins
 
Servings: 12
Author: Molly
Ingredients
  • Paleo Pumpkin Bars:
  • 2 cups almond flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 2 teaspoons pumpkin pie spice
  • ¼ cup almond butter
  • 2 tablespoons coconut oil
  • 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 ghee, or coconut oil, softened
  • 1/3 cup maple syrup
  • 1/4 teaspoon cinnamon
  • 1 1/4 tablespoons coconut flour
  • 2 1/2 tablespoons coconut milk
  • 1 tablespoon coconut sugar
Instructions
  1. To make the bars, preheat the oven to 350 degrees F. Grease and line an 8x8 baking dish and set aside.
  2. Combine the almond flour, salt, baking soda, baking powder and pumpkin pie spice in a small bowl and mix well. Set aside.
  3. In a medium to large microwave safe bowl, add the coconut oil and almond butter together. Place in the microwave and heat on high for 30 seconds. Stir well and place back in the microwave to heat completely. Remove from microwave and stir until combined. Add the coconut sugar, maple syrup, vanilla and almond milk to the almond butter and coconut oil and stir until well-combined. Add the pumpkin puree and stir well.
  4. Add the dry ingredients to the wet ingredients and stir well until all ingredients are combined.
  5. 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.
  6. While the bars are cooling, prepare the frosting. In a medium bowl, beat the grass-fed butter or ghee until smooth and creamy, about 1 minute. Add the maple syrup, cinnamon, coconut flour, coconut milk and coconut sugar and beat will until combined, about 2 minutes. If you're using ghee add an additional tablespoon of coconut flour. 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.

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Comments

  1. 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!

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

    • 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:)

      • 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. 🙂

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

    • 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

  4. 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!

    • 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 9×13 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!

      • 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

        • 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!

          • 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!!

  5. 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?

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

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

        • 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!

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

  10. 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!

    • 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:)

    • 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!

  13. 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!

    • 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!

  14. 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!

    • 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❤️

  15. 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?