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Healthy Pumpkin Pie Bars

The perfect holiday dessert: Healthy Pumpkin Pie Bars! This easy recipe is made gluten free with an almond flour pecan crust (no dough rolling necessary!) and a healthy pumpkin pie filling. Makes about 18 pumpkin pie squares, perfect for a crowd. Grain-free and paleo friendly recipe.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 18 bars
Calories: 158 kcal
Course: Dessert

Ingredients

Pecan Almond Flour Crust
  • 2 cups Bob's Red Mill Super-Fine Almond Flour
  • 1 cup raw pecans
  • 2 tablespoons coconut sugar
  • 4 tablespoons ghee or coconut oil, or dairy-free butter
Pumpkin Pie Filling
  • 1 15 ounce canned pumpkin not pumpkin pie filling
  • 2 large eggs
  • 1/3 cup coconut sugar
  • 1/4 cup maple syrup
  • 1.25 cups full-fat canned coconut milk 1 can, blended
  • 1.5 teaspoons vanilla extract
  • 1.5 tablespoons tapioca flour
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoons ground cinnamon
  • 1/4 teaspoon fine sea salt
Whipped Topping
  • 1 14 ounce full-fat canned coconut milk chilled overnight

Instructions

    Cup of Yum
  1. Make the Crust: Preheat oven to 350ºF and line a quarter sheet pan with parchment paper; set aside. Process the pecans in your food processor into little pieces. Add almond flour, sugar, and melted ghee (or whatever fat you're using) and process again until the dough forms and butter has been fully incorporated. Evenly press crust mixture into a parchment lined pan. (Try to make layer as even as possible.) Bake for 12-15 minutes at 350ºF. Allow the crust to cool for 15 minutes before making the pumpkin pie filling.
  2. Prepare the Pumpkin Pie Filling: In a large bowl using electric mixer, combine canned pumpkin, eggs, sugar, maple syrup, full-fat coconut milk, vanilla, tapioca flour, spices and salt; mix until smooth. (If you don't have an electric mixer, be sure to whisk the eggs and pumpkin together first before adding the rest of the ingredients.) Pour the pumpkin pie filling over the baked crust and spread smooth.
  3. Bake: Bake for 35-40 minutes, until middle has just set.
  4. Refrigerate: Chill bars in the fridge for at least 3 hours, up to overnight. Cut into squares and serve with dollops of whipped cream.
  5. Make Coconut Whipped Cream: 1 (15 ounce) can of full-fat coconut milk must be refrigerated for at least 6 hours, preferably overnight. Remove cream only  from can (discard water or save for smoothies) and whip with electric mixer in a cold bowl, until light and fluffy. Add up to 1 tablespoon maple syrup, or powdered sugar to taste.

Notes

  • These bars are best made up to 1 day in advance, or 3-4 hours ahead. The longer the bars sit (past 2 days) the softer the crust gets.
  • Bars can be cut into 24 for smaller squares if needed.
  • I did not text this recipe in an 8x8 or 9x9 pan, but that may work. Baking time will need to be adjusted, likely an additional 10+ minutes needed for pie filling (not the crust).

Nutrition Information

Serving 1bar Calories 158kcal (8%) Carbohydrates 13g (4%) Protein 2g (4%) Fat 12g (18%) Saturated Fat 5g (25%) Polyunsaturated Fat 6g Cholesterol 21mg (7%) Sodium 42mg (2%) Fiber 2g (8%) Sugar 9g (18%)

Nutrition Facts

Serving: 18bars

Amount Per Serving

Calories 158

% Daily Value*

Serving 1bar
Calories 158kcal 8%
Carbohydrates 13g 4%
Protein 2g 4%
Fat 12g 18%
Saturated Fat 5g 25%
Polyunsaturated Fat 6g 35%
Cholesterol 21mg 7%
Sodium 42mg 2%
Fiber 2g 8%
Sugar 9g 18%

* Percent Daily Values are based on a 2,000 calorie diet.