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healthy pumpkin bars - featured image

Healthy Pumpkin Bars: Easy 3-Ingredient Fall Dessert

  • Author: Miranda
  • Total Time: 45 minutes
  • Yield: 12 servings 1x

Description

Soft, chewy, and naturally sweetened pumpkin bars made with just five whole-food ingredients. No mixer required, these gluten-free friendly bars are perfect for meal prep and healthy snacking.

Ingredients

Scale
  • 1 can (15 oz / 425g) canned pumpkin puree
  • 2 cups (160g) old-fashioned rolled oats
  • 1 cup (150g) Medjool dates, pitted
  • ½ cup (120g) almond butter
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • Optional: ½ cup chopped walnuts, dark chocolate chips, or shredded coconut

Instructions

  1. Preheat oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving overhang on the sides for easy removal.
  2. Add rolled oats to a food processor and pulse until they reach a coarse flour consistency. Transfer oat flour to a bowl.
  3. In the same food processor, blend pitted dates and almond butter until a sticky, smooth paste forms. Scrape down sides as needed.
  4. Add pumpkin puree, oat flour, pumpkin pie spice, cinnamon, vanilla, and salt to the food processor. Blend until evenly combined into a thick, sticky dough.
  5. Transfer mixture to the prepared pan. Use wet hands or a spatula to press the mixture down firmly and compact it well into an even layer.
  6. Bake for 25-30 minutes until edges are golden brown and the center is set. Do not overbake.
  7. Let bars cool completely in the pan (about 30 minutes) to allow them to firm up.
  8. Lift bars out using parchment handles and slice into 12 squares or 16 rectangles.

Notes

Ensure almond butter is runny; microwave for 15 seconds if stiff. If dates are dry, soak in warm water for 10 minutes before blending. Press the mixture firmly into the pan to prevent crumbling. Bars keep in the fridge for up to 5 days or freeze for up to 3 months.

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dessert
  • Cuisine: American

Nutrition

  • Serving Size: 1 bar
  • Calories: 140
  • Sugar: 10
  • Sodium: 80
  • Fat: 5
  • Saturated Fat: 0.5
  • Carbohydrates: 22
  • Fiber: 3
  • Protein: 3

Keywords: healthy pumpkin bars, gluten-free dessert, no-bake bars, fall recipes, oatmeal bars, naturally sweetened, vegan dessert, meal prep snacks

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Find it online: https://homedinnerideas.com/healthy-pumpkin-bars-easy-3-ingredient-fall-dessert/