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Side view of three keto pumpkin pie bars stacked on top of each other

Helathy Pumpkin Bars

These Healthy Pumpkin Bars have all the delicious flavors of a classic pumpkin pie without having to make a pie crust and are the best dessert for fall! Featuring a rich and buttery gluten-free crust, creamy pumpkin filling and a dairy-free whipped topping, everyone will love these healthy pumpkin bars!

Course Dessert
Cuisine American
Keyword fall dessert recipes, healthy pumpkin bars, keto pumpkin bars, pumpkin bars recipe, pumpkin dessert recipes, pumpkin pie bars
Prep Time 15 minutes
Cook Time 1 hour
Chill Time 6 hours
Total Time 7 hours 15 minutes
Servings 16 bars
Calories 197 kcal
Author Kelly

Ingredients

For the Filling

  • 1/3 cup vegan butter softened. Can also sub refined coconut oil, ghee or unsalted butter if not dairy-free
  • 1/4 cup pure maple syrup can also with 3 tbsp Lakanto Sugar-free maple syrup, allulose, Yacon syrup or preferred liquid sweetener
  • 1 tsp vanilla
  • 2 cups superfine almond flour can also sub with gluten-free oat flour, gluten-free 1-1 baking flour, or regular all purpose flour if not gluten-free
  • 3 tbsp coconut flour

For the Filling

  • 15 oz can pumpkin puree not pumpkin pie filling
  • 1/2 cup canned coconut cream can also use the thick part of full-fat canned coconut milk
  • 1/4 cup pure maple syrup can also with 3 tbsp Lakanto Sugar-free maple syrup, allulose, Yacon syrup or preferred liquid sweetener
  • 1/4 cup coconut sugar can also sub with brown sugar
  • 1 tsp vanilla extract
  • 1/4 tsp fine grain sea salt
  • 2 1/2 tsp pumpkin pie spice or make your own pumpkin spice using: 1 3/4 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp ground cloves & 1/4 tsp ground ginger
  • 1/2 tsp ground cinnamon
  • 2 large eggs room temperature. Use egg substitute of choice for egg-free / plant-based

For the Topping

Instructions

  1. Preheat the oven to 350°F and line an 8x8 pan with parchment paper, leaving a slight overhang. Set aside.

  2. In a large bowl, combine the coconut oil, sugar-free maple syrup and vanilla until smooth. Sift in the almond flour and coconut flour and mix until dough forms and comes together.

  3. Press into the bottom of the lined pan and bake for 11-13 minutes or until golden. Remove from oven and allow to cool slightly.

  4. Meanwhile, make the filling: in a large bowl, beat the eggs, then whisk in the pumpkin puree, coconut cream, coconut sugar, maple syrup, vanilla, pumpkin pie spice and cinnamon. Mix until well combined and smooth. Alternatively, blend in a food processor or blender until smooth.

  5. Pour over the partly-baked crust and tap gently on the counter to remove any air bubbles. Bake for 50-60 minutes, or until filling is set and no longer jiggly.

  6. Remove and allow to cool completely at room temperature before covering with plastic wrap and transferring to the fridge for 6-8 hours, or overnight if desired.

  7. Once cool, cut into 12 even bars and top each bar with piped whipped cream or a dollop of coconut cream sprinkled with a little bit of pumpkin pie spice.

Recipe Video

Recipe Notes

How to store:

Store in an airtight container in the fridge for up to a week. We recommend adding the whipped topping as you eat the bars so it's nice and fresh.

How to freeze:

Be sure to allow the bars to cool completely. Cover the pan tightly with plastic wrap and store in a resealable bag or cover with aluminum foil. You can also transfer the bars to an air tight container with a resealable lid. These ultra easy pumpkin pie bars can be frozen for up to three months. Thaw in the fridge before serving.

To reheat, you can either bake them in the oven at 350F for about 10 minutes or microwave them on a heat-safe plate until warm.

 

Nutrition Facts
Helathy Pumpkin Bars
Amount Per Serving (1 bar)
Calories 197 Calories from Fat 81
% Daily Value*
Fat 9g14%
Carbohydrates 11g4%
Fiber 3g12%
Sugar 7g8%
Protein 4g8%
* 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.