Description

Moist, dense, and perfectly spiced pumpkin bars with a crumbly oat topping. These healthy treats use natural sweeteners like bananas and maple syrup, avoiding refined sugar and heavy butter for a guilt-free fall dessert.

Ingredients

Scale

1 cup (245g) pure pumpkin puree
2 medium ripe bananas (about 1 cup mashed)
1 ½ cups (170g) almond flour
¼ cup (60ml) melted refined coconut oil
¼ cup (60ml) pure maple syrup
2 tablespoons smooth almond butter
1 teaspoon vanilla extract
2 teaspoons pumpkin pie spice
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
½ cup (45g) old-fashioned oats
¼ cup (30g) almond flour (for topping)
¼ cup (30g) chopped pecans or walnuts (optional)
2 tablespoons melted coconut oil (for topping)
1 tablespoon maple syrup (for topping)
½ teaspoon cinnamon (for topping)
Pinch of salt (for topping)

Instructions

Preheat oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper, leaving an overhang on the sides.
In a large bowl, blend or mash the pumpkin puree and ripe bananas until smooth. Add melted coconut oil, almond butter, maple syrup, and vanilla extract; whisk until well combined.
In a separate bowl, whisk together almond flour, baking powder, baking soda, pumpkin pie spice, and salt.
Gently fold the dry ingredients into the wet mixture until just combined. Do not overmix.
Press the batter evenly into the prepared pan to form the base layer.
In a small bowl, combine oats, almond flour, chopped nuts, cinnamon, and salt. Drizzle in 2 tablespoons melted coconut oil and 1 tablespoon maple syrup. Mix with a fork until it resembles wet sand with clumps.
Sprinkle the topping evenly over the pumpkin base and press down gently.
Bake for 25-30 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.
Let the bars cool in the pan for at least 15-20 minutes before lifting them out and cutting into squares.

Notes

Ensure pumpkin puree is 100% pure, not pie filling. Use very ripe bananas for natural sweetness. If pumpkin puree is watery, drain it on a paper towel for 10 minutes. Do not overmix the batter. Bars are delicate when hot; allow them to cool completely for clean cuts. Store in an airtight container 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: 180
Sugar: 10
Sodium: 120
Fat: 10
Saturated Fat: 5
Carbohydrates: 22
Fiber: 3
Protein: 4

Keywords: healthy pumpkin bars, gluten-free dessert, dairy-free baking, fall treats, no refined sugar, pumpkin oat bars, meal prep dessert