Easy Paleo Pumpkin Bars Recipe – Gluten-Free Palate (2024)

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/ Last Modified On May 10, 2023

Looking for the ultimate pumpkin treat that's both scrumptious and secretly healthy? Look no further than these Paleo Pumpkin Bars! They're easy to whip up with minimal ingredients and can be enjoyed plain or with added chocolate chips. And if you're feeling fancy, try topping them with your favorite frosting for an extra touch of indulgence.

If you're a fan of pumpkin recipes, then you need to try my Gluten-Free Pumpkin Pancakes. If you want more options, consider exploring these other delicious gluten-free recipes: Gluten-Free Pumpkin Bars, Paleo Pumpkin Muffins, Paleo Pumpkin Bread, and Gluten-Free Pumpkin Cake. Still can't find an option, then this power list of 20 Best Gluten-Free Pumpkin Recipes is for you!

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Paleo Pumpkin Bars Recipe

Like many people, I will eat or drink anything made with pumpkin. There's something about the smooth texture and the hint of sweetness that satisfies ones craving for something delicious. Pumpkin is healthy, filling, and one of our favorite fall flavors (even though we eat gluten-free pumpkin treats year-round).

People often ask me if pumpkin is seasonal. That really depends on the person. Yes, pumpkin is harvested in the fall. But it's available year-round.

These grain-free pumpkin bars are not only pleasing, but they are also filling too. My girls like to eat these paleo pumpkin pie bars plain for breakfast, while I like to put butter on top. I enjoy them with my coffee. They are naturally grain-free, dairy-free, and refined sugar-free, and no frosting is required. But you can totally put frosting on these pumpkin pie bars for an extra special treat.

If you're not a breakfast person, you can enjoy these grain-free healthy pumpkin bars as a mid-morning or post-workout snack.

These paleo pumpkin bars are one of my go-to healthy pumpkin treats. You'll love how easy they are to make, and most people who bake paleo and gluten-free have the ingredients on hand.

Why You’re Going to Love These Paleo Pumpkin Bars

They're secretly healthy - They are delicious and moist, but they are secretly healthy pumpkin bars, grain-free, dairy-free (no almond milk needed), and refined sugar-free.

Easy-to-make pumpkin bar recipe with minimal ingredients - they are easy to make and require minimal ingredients that you probably already have in your pantry if you bake paleo and gluten-free regularly.

Enjoy this pumpkin bar recipe however you like them and whenever you want to- You can enjoy these pumpkin bars plain, top them with frosting, or mix in chocolate chips for an extra treat. Whether you're looking for a breakfast, mid-morning snack, or post-workout snack, these paleo pumpkin bars are perfect for any time of the day. My kids think they are getting an ultimate treat for breakfast when I let them "sneak" one of these grain-free pumpkin bars.

Ingredients in Paleo Pumpkin Pie Bars

Pumpkin - adds moisture and pumpkin flavor to these paleo pumpkin pie bar treats.

Coconut oil - Adds moisture and a subtle flavor to the bars. Other oils can be substituted if desired.

Maple syrup - Naturally sweetened by maple syrup to enhance the flavor of the bars.

Eggs - Bind the ingredients together and provide structure to the bars.

Gluten-free vanilla - Enhances the overall flavor of the bars.

Almond flour - Used as a gluten-free flour substitute in the recipe, it provides structure and a nutty flavor. Use almond flour not almond butter. Almond butter or butter is not used in this recipe.

Pumpkin spice - Adds a warm and cozy flavor to the bars, usually a blend of cinnamon, nutmeg, ginger, and allspice.

Salt - Enhances the flavor of the bars.

Baking soda - helps the bars rise and become fluffy.

Optional mini dark chocolate chips - Add extra sweetness and texture to the bars.

Equipment Needed for This Paleo Pumpkin Bars

8"x8" Baking pan - Used to bake the bars in the oven.

Large mixing bowl - Used to mix all the ingredients together.

Whisk or electric mixer - Used to mix the ingredients until well incorporated.

Spatula - Used to scrape down the mixing bowl's sides and spread the batter evenly in the baking pan.

If you have any questions about making Paleo Pumpkin Bars, please leave a comment, and we will get back to you as soon as possible.

How to Make Paleo Pumpkin Bars

1. Add pumpkin, oil, eggs, maple syrup, and vanilla to a large mixing bowl.
2. Mix until combined.
   
3. Add almond flour, pumpkin spice, salt, and baking soda.
4. Mix until well incorporated and no lumps remain.
5. Pour batter into your prepared 8"X8" pan.
6. Bake for 25 - 30 minutes or until the top darkens and the center is set (always start with the lowest time). Remove from the oven and let cool completely before cutting. Store bars in an airtight container at room temperature.

Please see the recipe card below for the full list of ingredients in these paleo pumpkin bars.

Tips for Making the Best Paleo Pumpkin Bars

Use high-quality ingredients - Especially pumpkin puree and almond flour.

Room temperature eggs - Ensure they are at room temperature before using them in the recipe.

Don't overmix the batter - To avoid making the bars dense.

Cool bars completely before slicing - Let them cool completely before cutting them to get clean, even slices.

Add chocolate chips to the batter at the end - If using optional chocolate chips, fold them in at the end to avoid overmixing the batter.

Frequently Asked Questions

How Do I Store Paleo Pumpkin Bars?

Allow the bars to cool completely before storing them. Store the bars in an airtight container in the refrigerator for up to five days.

Can I Freeze Paleo Pumpkin Bars?

Yes, you can freeze the bars for up to three months. Wrap each bar individually in plastic wrap, then store them in an airtight container or freezer bag. Allow the bars to thaw in the refrigerator overnight before serving.

Can You Make This Paleo Pumpkin Bars Ahead of Time?

Yes, you can make the bars ahead of time. Store the bars in an airtight container in the refrigerator for up to five days or freeze them for up to three months.

What Substitutions / Replacements Can I Make in These Paleo Pumpkin Bars?

Oil - Coconut oil can be replaced with melted butter or ghee.

Maple syrup - Maple syrup can be substituted with honey or another liquid sweetener.

Spice - Pumpkin spice can be substituted with a blend of cinnamon, nutmeg, and ginger.

Chocolate chips - Mini dark chocolate chips can be replaced with chopped nuts or omitted entirely.

Egg-free - ½ cup applesauce and 2 tsp baking powder to substitute the eggs.

I can't have nuts. What other flour can I use?

This paleo pumpkin bars recipe was designed using almond flour. If you can't have nuts, you might want to check out my gluten-free pumpkin bread or my gluten-free pumpkin skillet cookie.

While we have not tested alternative flours with this recipe, other possible flours you could use include:

1. Coconut Flour: This is a common substitute for almond flour in paleo recipes. However, it absorbs more liquid than almond flour, so you typically need to use less of it. A general rule of thumb is to use ¼ cup of coconut flour for every 1 cup of almond flour. You may also need to increase the number of eggs in the recipe, as coconut flour tends to require more binding.
2. Cassava Flour: This flour, made from the whole root of the cassava plant, can often be used in a 1:1 ratio with almond flour. It's grain-free and nut-free, making it a great option for those with food allergies. However, it has a different texture than almond flour, so it may affect the texture of the bars.
3. Tigernut Flour: Despite its name, tigernut flour is not made from nuts, but from a small root vegetable. It is a good source of resistant starch and has a sweet and nutty flavor. You can typically substitute it in a 1:1 ratio for almond flour.

Remember, when substituting flours, the texture and flavor of your recipe may change. Always experiment and adjust other ingredients as needed.

One reader commented that she substituted the almond flour with equal parts oat flour, which was delicious. Just note that oat flour is a gluten-free alternative but is not typically considered Paleo as it's a grain. Although it's not strictly Paleo, it could work if your main concern is gluten-free.

If you're looking for a pumpkin cake, I have the perfect Gluten-Free Pumpkin Cake recipe for you.

What can I substitute for the eggs?

One of my readers used ½ cup applesauce and 2 tsp baking powder to substitute the eggs. You can also use flax egg or chia egg. Just note that the bars will be wetter.

What is the difference between almond flour and almond meal?

Almond flour is typically made from blanched almonds which have had the skins removed and is ground more finely than almond meal, which typically still contains the skins and has a more coarse grind. You can use either almond flour or almond meal in this recipe.

Is Pumpkin Nutritious For You?

Pumpkin is a low-calorie vegetable that is high in nutrients. One cup of cooked, mashed pumpkin contains only 49 calories, but it's packed with vitamins and minerals like vitamin A, vitamin C, potassium, and fiber. The beta-carotene in pumpkin is converted to vitamin A in the body, which is important for healthy vision, immune function, and skin health.

If you want to bake a low-carb version, make these Keto Pumpkin Bars. You might want to try these Low Carb Pumpkin Muffins for more delicious pumpkin treats.

If you make this Paleo Pumpkin Bars recipe please stop back by and let me know what you thought. Also, if you have a question leave a comment and I will get back to you.