Pumpkin Oatmeal Bars

These Pumpkin Oatmeal Bars are easy to make with real pumpkin, cozy spices and a buttery grain-free crumble topping and make the perfect fall treat. Gluten-free, refined sugar-free, dairy-free, vegan with grain-free, low carb, keto and paleo options.

Easy Pumpkin Oatmeal Bar Recipe

Looking for a healthy pumpkin dessert for fall? These Pumpkin Oatmeal Bars are soft, chewy and a favorite once pumpkin season arrives. They’re made without any dairy or refined sugar making them perfect for those days you need a sweet healthy treat.

Plus they’re super simple to make with a grain-free crust and a pumpkin caramel filling. You can serve them for breakfast, an afternoon snack or anytime you’re craving a sweet pumpkin dessert.

Ingredients you need:

For the gluten-free and paleo crumb mixture:

• Almond Flour: You can use superfine blanched almond flour or almond meal. Almond flour is the main nut flour providing most of the bulk. Measure properly using the spoon and level method.
• Sliced almonds and coconut flakes: Roughly chopped or pulse them a few times in a food processor until the texture resembles oats. Gives these bars that classic oatmeal texture. If you’re not grain-free, feel free to use gluten free old fashioned rolled oats instead.
• Coconut sugar: Just 1/2 cup to sweeten things up. Sub with golden monk fruit sweetener or any brown sugar substitute you prefer.
• Almond butter: To hold the crumble together. Sub with any nut butter or seed butter.
• Baking soda: Helps the crust rise slightly.
• Salt and vanilla: Just a pinch to balance out the sweetness and add flavor.
• Coconut oil: you want the texture like softened butter. Use refined if you want to avoid any coconut flavor or use vegan butter. You can also us ghee or butter if not dairy-free.

For the pumpkin caramel:

• Pumpkin puree  (be sure to use pure sugar free canned pumpkin puree (not pumpkin pie filling) or homemade fresh pumpkin puree by roasting your own sugar pumpkins
• Pumpkin Pie Spice: Use pre-made pumpkin pie spice or make your own in 2 minutes!
• Coconut sugar: we like to use coconut sugar to keep this caramel sauce paleo and refined-sugar free. If you prefer to make keto caramel sauce, sub with golden monk fruit sweetener or brown sugar substitute. Maple syrup or another liquid sweetener of choice can be used, but you may have to adjust the amount depending on the sweetness level desired.
• Canned coconut cream: be sure to only use brands (like Trader Joe’s, Aroy-D) containing coconut milk & water. Do not use brands with Guar gum or other fillers or the ice cream will not turn out properly). If you don’t have coconut cream, you can also spoon out the thick part of a chilled can of full-fat coconut milk.
• Coconut oil: be sure to use refined to avoid any coconut flavor. You can also use vegan butter if not paleo.
• Pure vanilla extract + salt: adds flavor, balances sweetness and makes these healthy pumpkin bars delicious.

How to make Pumpkin Oatmeal Bars

1. Prepare for Baking: Preheat oven to 350°F. Line an 8 x 8-inch baking dish with parchment paper, leaving an overhang – this will help make it easier to remove from the pan once baked. Lightly grease or spray the parchment paper with non-stick cooking spray.
2. Make the caramel filling: In a medium heavy-bottomed saucepan add the coconut cream, coconut sugar and almond butter and bring to a boil. Continue to cook over medium-heat, whisking frequently until it starts to thicken up, about 5-7 minutes. Remove from heat and whisk in the pumpkin puree, vanilla, pumpkin spice and sea salt and whisk until it’s thick and a caramel consistency. Set aside to cool and thicken.
3. Make the crust: In a large mixing bowl, whisk together the melted coconut oil, almond butter, coconut sugar and vanilla until smooth. Add the flour, chopped almonds and coconut flakes (or oats if using) baking soda, pumpkin pie spice, and salt and mix until all the ingredients are combined. You may have to use your hands to bring the mixture together – the texture should be crumbly, but come together when you press it. Add more coconut oil / almond butter if the mixture seems too dry or more flour if the mixture seems too wet.
4. Bake: Press a little bit more than half of the mixture on the bottom of the prepared pan and press firmly with a flat spatula or your hands. Bake in preheated oven for 10 minutes, or until lightly golden.

   

   

   
   
5. Add the filling: Remove the pan from the oven and sprinkle with chocolate chips and chopped pecans over the crust. Pour the pumpkin caramel in the pan, spreading evenly. Top with remaining crumble over the caramel.
6. Bake again: Return the pan to the oven and bake for an additional 12-17 minutes, or until the edges are lightly brown.
7. Let Cool: Remove the pan from the oven and allow the bars to cool completely so the pumpkin caramel sets up. You can place the pan in the fridge to speed up the process. Once cool, cut into squares and drizzle with additional caramel if desired.

How To Store The Leftovers

To store these pumpkin bars, just simply transfer them to a reusable storage container and store in the refrigerator for up to four days. When ready to enjoy, reheat in the microwave and coat with your favorite nut butter or just allow them to come to room temperature.

Can I freeze these bars?

Yes! These pumpkin crumb bars are perfectly freezer-friendly. Arrange the pumpkin oat bars in a single layer inside a reusable storage container or bag. Store these pumpkin squares in the freezer for up to six months. When ready to eat, allow the apple bars to thaw in the refrigerator overnight.

What can you do with canned pumpkin

Try these healthy pumpkin recipes:

Healthy Pumpkin Donuts

Easy Pumpkin Waffles

Grain Free Pumpkin Pancakes

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Pumpkin Oatmeal Bars

Prep Time

15 mins

Cook Time

30 mins

Total Time

45 mins

 

These Pumpkin Oatmeal Bars are easy to make with real pumpkin, cozy spices and a buttery grain-free shortbread crumble topping and make the perfect fall treat. Gluten-free, refined sugar-free, dairy-free, vegan with grain-free, low carb, keto and paleo options.

Course: Dessert

Cuisine: American

Keyword: carmelitas recipe easy, chocolate caramel bars, fall desserts, healthy pumpkin recipes, oatmeal bar recipe, pumpkin bar recipe, pumpkin bars, pumpkin dessert, recipe oatmeal bars

Servings: 12 bars

Calories: 382 kcal

Author: Kelly

Ingredients

For the crust

• 1/2 cup coconut oil or vegan butter, melted. Use refined coconut oil to avoid any coconut flavor. Ghee or butter will work as well if not dairy-free.
• 3 tablespoons unsalted almond butter , or any nut butter or seed butter
• 1/2 cup coconut sugar , or sub with golden monk fruit sweetener for a low carb / keto option
• 1 teaspoon vanilla extract
• 1 1/4 cups superfine blanched almond flour
• 2/3 cups sliced almonds , roughly chopped or pulsed 3-4 times in a food processor until chunky (may sub with gluten-free rolled oats if not grain-free)
• 2/3 cups coconut flakes , roughly chopped or pulsed in a food processor until chunky (may sub with gluten-free rolled oats if not grain-free)
• 1 teaspoon baking soda
• 1/2 teaspoon pumpkin pie spice divided
• 1/4 teaspoon fine sea salt
• 1 cup dairy-free chocolate chips , we like Paschas or Lily's Sweets
• 1/3 cup chopped pecans

Pumpkin Caramel Filling:

• 1 (14-ounce) can coconut cream
• 1/3 cup coconut sugar , or sub with golden monk fruit sweetener for a low carb / keto option
• 2 tablespoons pure pumpkin puree , NOT pumpkin pie filling
• 1/2 teaspoon pumpkin pie spice
• 1 teaspoons vanilla extract
• 1/4 teaspoon fine sea salt

Instructions

1. Preheat oven to 350°F. Line an 8 x 8-inch baking dish with parchment paper, leaving an overhang.

2. Make the pumpkin caramel filling

   In a medium heavy-bottomed saucepan add the coconut cream, coconut sugar and almond butter and bring to a boil. Continue to cook over medium-heat, whisking frequently until it starts to thicken up, about 5-7 minutes. Remove from heat and whisk in the pumpkin puree, vanilla, pumpkin spice and sea salt and whisk until it’s thick and a caramel consistency. Set aside to cool and thicken.

   

3. Make the crust

   In a large mixing bowl, whisk together the melted coconut oil, almond butter, coconut sugar and vanilla until smooth. Add the flour, chopped almonds and coconut flakes (or oats if using) baking soda, pumpkin pie spice, and salt and mix until all the ingredients are combined. You may have to use your hands to bring the mixture together - the texture should be crumbly, but come together when you press it. Add more coconut oil / almond butter if the mixture seems too dry or more flour if the mixture seems too wet.

   

4. Press a little bit more than half of the mixture on the bottom of the prepared pan and press firmly with a flat spatula or your hands. Bake in preheated oven for 10 minutes, or until lightly golden.

   

5. Remove the pan from the oven and sprinkle with chocolate chips and chopped pecans over the crust.

   

6. Pour the pumpkin caramel in the pan, spreading evenly.

   

7. Top with remaining crumble over the caramel.

   

8. Return the pan to the oven and bake for an additional 12-17 minutes, or until the edges are lightly brown.

   

9. Remove the pan from the oven and allow the bars to cool completely so the pumpkin caramel sets up. You can place the pan in the fridge to speed up the process. Once cool, cut into squares and drizzle with additional caramel if desired.

   

Nutrition Facts

Pumpkin Oatmeal Bars

Amount Per Serving (1 bar)

Calories 382 Calories from Fat 279

% Daily Value*

Fat 31g48%

Trans Fat 1g

Carbohydrates 26g9%

Fiber 5g20%

Sugar 16g18%

Protein 7g14%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.