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Healthy Pumpkin Bars

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Prep Time: 10 minutes     Cook Time: 30 minutes

5 from 9 votes

Make these healthy pumpkin bars and the whole family will love them. Not only are these a tempting, seasonal treat, but they’re also good for you! Your choice of peanut or almond butter offers a protein kick while the pumpkin and maple syrup bring the perfect sweetness to these nutrient-packed bars.

A stack of healthy pumpkin bars on a table.
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Almond flour replaces conventional flour to ensure these are gluten-free as well as keeping the carb count down. It adds heart-healthy fats to the bars. There is no butter or oil in these either, but don’t worry about that - they come out beautifully moist!

The recipe is wonderfully easy. All there is to do is combine your ingredients and bake the bars. This means it’s a great choice for someone who wants to rustle up low-carb almond flour bars which boast plenty of flavor in every bite.

Some of my other favorite almond flour desserts include these almond flour cupcakes and these delicious almond flour brownies.

Main Ingredients

The ingredients used to make healthy pumpkin bars spread out on a table.

These delicious pumpkin bars are bursting with amazing flavor. They really don’t taste like diet food, but you’ll be pleasantly surprised by how yummy they are while offering plenty of nutrients. Let’s look at some of the key ingredients in these gluten-free pumpkin bars:

  • Pumpkin puree: The main flavor. You need pumpkin puree for this. Either use homemade or canned, but ensure it’s 100% pumpkin and not pumpkin pie filling. Personally, I love Libby’s brand for pumpkin recipes. Feel free to substitute butternut squash or sweet potato if you wish.
  • Maple syrup: For sweetness. I love using maple syrup to flavor baked goods. If you prefer, agave syrup is another tasty option.
  • Peanut butter: For nutrients and crunch. I’ve made these bars with almond butter and cashew butter, and they’re great with any of these. Remember 100% peanut butter is healthier than the sugary kind.
  • Chocolate chips: To add a rich, sweet flavor. Choose from milk, dark, or even white chocolate. If you can’t decide, use some of each! If you’re watching your carb intake, look for Lily’s brand which is sugar-free.
  • Blanched almond flour: A versatile, gluten-free flour. Blanched almond flour has the almond skins removed, making it lighter in texture and finer in consistency than the un-blanched alternative. These days, you can find blanched almond flour in nearly all grocery stores. Swap some of the almond flour for another nut flour (I love hazelnut flour!) to add another dimension to these healthy pumpkin bars.

Instructions Overview

Ready to make these gluten-free, nutritious pumpkin bars? Let’s take a look at the prep steps to make them. First of all, mix the pumpkin puree with peanut butter, maple syrup, eggs, and vanilla until there are no more lumps.

Next, mix the almond flour with the pumpkin pie spice, salt, and baking powder in another bowl, then combine this with the wet mixture. Stir in the chocolate chips too.

Pour the batter into a parchment paper-lined baking pan and bake for about half an hour. Let the bars cool in the pan then enjoy!

An overhead shot of pumpkin bars on a cooling rack.

Common Questions

Why did my pumpkin bars sink in the middle?

This can happen if you remove them from the oven before they’re fully cooked. When baking, never open the oven door until at least 75% of the way through the cooking time unless the recipe specifically tells you to do so (to rotate the pans or baste or whatever). These healthy pumpkin bars can be left alone to bake for the full 30 minutes.

Why did my pumpkin bars turn green?

You might be a little bemused by this question unless this has happened to you! It’s worth mentioning however that when pumpkins are exposed to too much light, they can turn green! If you’re using canned pumpkin puree this shouldn’t be an issue. If you’re making your own, store your pumpkins somewhere dark until needed. They’re safe to eat when green - they just look a bit odd!

What is the healthiest way to eat pumpkin?

It’s fair to say that unsweetened pumpkin, whether fresh or canned, is a super food. It’s rich in fiber and Vitamin A and low in calories. When combined with other healthy ingredients like peanut butter and eggs you can make delicious, nutritious bars - yet another reason to try these tasty and healthy pumpkin bars!

What’s the best way to store these?

Healthy homemade bars are fine at room temperature for up to a day but their high-fat content means you should refrigerate them if they’re around for any longer. The bars will keep for 4 or 5 days in an airtight container.

Are they freezer-friendly?

Yes! Freeze the bars for up to 2 months. It’s best to cut them up before freezing so you can thaw only as many as you need. Keep them in a Ziploc freezer bag. Thaw them overnight in the refrigerator.

Can I make healthy pumpkin bars ahead?

They are just as good the following day and still pretty good after that. Since they must be completely cool before slicing, make them a few hours (or a day) ahead if you want to.

What is good to serve with them?

I love one of these paired with orange juice and coffee for breakfast. Bars are also a healthy dessert option. Serve them as they are or add whipped cream and a drizzle of chocolate or caramel syrup to make them extra festive!

What can I use instead of pumpkin pie spice?

You don’t need to drive to the store if this is the only thing you’re missing. Just use ground spices instead. Simply use 1 teaspoon of cinnamon, ½ teaspoon of ginger, ¼ teaspoon each of allspice and nutmeg, and ⅛ teaspoon of ground cloves instead of the 2 teaspoons of pumpkin pie spice.

A bite of a pumpkin bar up close.

Chopnotch Tips

  • Use any kind of nut butter in this recipe or a combination of more than one. Try half cashew butter and half peanut butter perhaps.
  • Another idea is to substitute some of the nut butter for seed butter. Consider pumpkin seed butter or sunflower seed butter.
  • Feel free to add chopped walnuts or pecans instead of chocolate chips if preferred.
Finished pumpkin bars sliced and ready to serve.

Healthy pumpkin bars make a great addition to box lunches, picnics, or potluck meals. They’re also great for breakfast and will keep you full until lunchtime.

Let us know what you think! Give this recipe a rating in the comments section below.


How to Make

Healthy Pumpkin Bars

These moist, healthy bars are great for the fall. They’re made with nut butter, pumpkin, vanilla, and more for the perfect flavor.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 12 bars


  • ½ cup pumpkin purée
  • ½ cup maple syrup
  • ½ cup peanut butter, or almond butter
  • 2 eggs, large
  • ¾ teaspoon vanilla extract
  • ½ cup blanched almond flour
  • 2 teaspoons pumpkin pie spice
  • ¼ teaspoon baking powder
  • ½ teaspoon salt
  • ½ cup chocolate chips, milk or dark chocolate
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  • Preheat the oven to 350°F and line an 8x8-inch baking pan with parchment paper. Leave some parchment paper hanging over both ends of the pan for easy removal later. Set aside.
  • Combine the pumpkin purée, maple syrup, peanut (or almond) butter, eggs, and vanilla extract in a large mixing bowl and whisk until all lumps are gone.
  • Combine the almond flour, pumpkin pie spice, baking powder, and salt in a separate mixing bowl and stir. Then transfer this dry mixture into the wet mixture, stir until just combined, and then fold in the chocolate chips.
  • Now pour the batter into the prepared baking pan and bake for about 30 minutes until an inserted toothpick comes out mostly clean from the center.
  • Remove from the oven and let cool for at least 30 minutes, and then lift out of the pan using the parchment paper and cut into squares. Serve and enjoy!
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  • Use any kind of nut butter in this recipe or a combination of more than one. Try half cashew butter and half peanut butter perhaps.
  • Another idea is to substitute some of the nut butter for seed butter. Consider pumpkin seed butter or sunflower seed butter.
  • Feel free to add chopped walnuts or pecans instead of chocolate chips if preferred.

Nutrition Facts

Calories: 166kcal (8%), Carbohydrates: 16g (5%), Protein: 5g (10%), Fat: 10g (15%), Saturated Fat: 2g (13%), Polyunsaturated Fat: 2g, Monounsaturated Fat: 3g, Trans Fat: 1g, Cholesterol: 29mg (10%), Sodium: 160mg (7%), Potassium: 142mg (4%), Fiber: 1g (4%), Sugar: 12g (13%), Vitamin A: 1629IU (33%), Vitamin C: 1mg (1%), Calcium: 42mg (4%), Iron: 1mg (6%)
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Comments & Ratings

  1. Hi these are great snacks. I use a mix of coconut flour and almond flour. I half the maple syrup and remove the chocolate chips and have them for my toddlers. How long will they last in the fridge?

    • That sounds delicious, Victoria! They would be fine at room temperature for up to a day, but their high-fat content means you should refrigerate them if they’re around for any longer. They will keep for 4 or 5 days in an airtight container in the fridge. Enjoy!

  2. 5 stars
    Delicious! I did not have maple syrup so added 1/4 C honey, chopped walnuts, dried cranberries, and almond butter. Will make again!

    • Excellent substitution, Darlene! Thanks for the feedback. Enjoy!

  3. I have a tree nut allergy can I use all purpose flour? Thank you!

    • Hi Terri, yes, you can use regular all purpose flour one for one instead of the almond flour. Let me know how it comes out!