Incredible flourless Healthy Pumpkin Bars lightly sweetened with pure maple syrup — the ideal fall snack. Made from simple, wholesome ingredients like almond butter and pumpkin puree, this easy recipe has become a community favorite. Vegan, gluten-free, and paleo-friendly, these bars come together in minutes and are loved by kids and adults alike.
Pull on your baking hat and make these pumpkin bars ASAP. They’re flourless but still soft, chewy, and slightly airy — perfectly spiced with cinnamon and pumpkin pie flavors. Lightly sweet and full of autumn warmth, they’re a wonderful alternative to traditional baked goods.
5 star ★★★★★ reviews
“I just made these bars and they are unbelievably delicious! So easy to make, and my GF avoiding teenage boys LOVED them. I added pecans instead of walnuts. This is my new favorite recipes, and I can’t wait to make them for my friends.” -Andrea
“These are CAH-RAZY!!! I finally see why everyone has been talking about these. They’re SO GOOD! Fluffy and moist and yummy. I still can’t believe there’s no flour? They puffed up so nicely!” -Jillian
“I just made this recipe and it is INCREDIBLE!! The flavor is magnificent and the texture soft and wonderful. It tastes like a protein dessert bar, pumpkin pie style. Would definitely make again!” -Kia
“I just made these and I’m in love. Thank you for sharing such a great recipe. As someone who has had to eliminate starches, grains, and dairy from my diet, as well as reducing sugar intake to a significant degree, it is very challenging to find snacks. These are amazing!” -Shanendoah
“I made these last Friday, and they are AMAZING!!!! Definitely one of your best bar recipes. I couldn’t believe they turned out so fluffy with the majority of the ingredients being almond butter, pumpkin, and banana. I also love the ‘you only need a spoon and bowl to make this’ aspect.” -Shannon
The low down on ingredients
- Nut butter: Creamy almond or cashew butter work best. Use a pourable, drippy consistency — not refrigerated, hardened nut butter — which can make the bars dense or dry. Peanut butter is not recommended as it overpowers the pumpkin flavor and is often thicker.
- Pumpkin: Use plain canned pumpkin puree or homemade pumpkin puree — not pumpkin pie filling. Brands vary, but most canned pumpkin purees provide consistent texture and flavor. Pumpkin adds excellent nutrition and a lovely autumn flavor.
- Banana: Use a ripe banana for natural sweetness and moisture. Substituting applesauce made the bars too wet in testing, so banana is preferred.
- Pure maple syrup: A liquid sweetener like maple syrup gives balanced sweetness. Agave or honey can work as alternatives; some readers have reported success using coconut sugar with adjustments.
- Coconut flour: Coconut flour is very absorbent and helps create a light, fluffy texture. Other substitutes (like ground flaxseed) produced a wetter result; if trying all-purpose or almond flour, expect a moister outcome and consider increasing baking time slightly.
Let’s make it!
Whisk together mashed banana, almond butter, pumpkin puree, maple syrup, and vanilla in a large bowl until smooth.
Add coconut flour, pumpkin pie spice, cinnamon, baking soda, and salt; whisk until combined. Fold in chocolate chips or chopped walnuts if desired.
Whisk until smooth and evenly combined.
Pour the batter into the prepared baking dish and smooth the top with a spatula.
Bake at 350°F (175°C) for about 30 minutes or until a knife inserted in the center comes out clean. Let cool at least 20–30 minutes before slicing so the texture sets. These bars are especially tasty chilled.
So you wanna substitute…
- Nut-free option: Use sunflower seed butter. Expect a stronger seed flavor and note that sunflower seed butter can react with baking soda and turn baked goods a harmless greenish hue.
- Make your own pumpkin pie spice: Combine 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves; measure out 1 tsp for the recipe.
How long will they keep?
Store the bars in an airtight container at room temperature for up to 3 days. For longer freshness, refrigerate for up to 1 week — they stay moist and develop more flavor when chilled.
To freeze, place bars on a lined baking sheet in a single layer until firm, then transfer to a freezer-safe bag or container. Freeze for up to 3 months. Thaw in the refrigerator or at room temperature before serving.
If you make these pumpkin bars, please leave a comment and rating — feedback is always appreciated!
Flourless Healthy Pumpkin Bars (low sugar!)
4.9 from 55 reviews
- Author: Alexis Joseph
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 mins
- Yield: 12 bars
- Category: Dessert/Snack
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Description
These flourless Healthy Pumpkin Bars use almond butter and pumpkin puree with no flour, oil, or refined sugar. They’re quick to make, kid-friendly, and suitable for vegan, gluten-free, and paleo diets.
Ingredients
- 1 overripe medium banana
- ¾ cup creamy almond butter*
- ½ cup pumpkin puree
- ¼ cup pure maple syrup
- 1 tsp vanilla extract
- 1 tbsp coconut flour
- 1 tsp pumpkin pie spice
- 1 tsp cinnamon
- 1 tsp baking soda
- ¼ tsp fine sea salt
- Optional: ⅓ cup chocolate chips and/or walnuts
Instructions
- Preheat the oven to 350°F (175°C). Spray an 8×8-inch square baking dish with cooking spray or line it with parchment.
- In a mixing bowl, mash the banana with a fork. Add the almond butter, pumpkin puree, maple syrup, and vanilla. Whisk until smooth and combined.
- Stir in the coconut flour, pumpkin pie spice, cinnamon, baking soda, and salt. Whisk until the batter is uniform. Fold in optional add-ins if using.
- Pour the batter into the prepared pan and smooth the top. Bake for about 30 minutes, or until a knife inserted in the center comes out clean. Let cool at least 20–30 minutes before slicing. Bars are especially good chilled.
Notes
*Almond butter must be liquid/drippy — avoid hardened refrigerated almond butter or the bars will be dry.
Storage: Keep bars in an airtight container at room temperature for up to 3 days, or refrigerate for up to 1 week. To freeze, place in a single layer on a lined baking sheet, freeze until firm, then transfer to a freezer-safe bag for up to 3 months.
Pumpkin pie spice: To make homemade spice, combine 2 tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, and ¼ tsp cloves; use 1 tsp in the recipe.