Healthy Pumpkin Pie Bars
Healthy Pumpkin Pie Bars are the best healthy pumpkin dessert! Just like classic pumpkin pie, in a bar! Paleo, gluten free and dairy free.
Servings 9 bars
Calories 252kcal
8
WW Freestyle Points 8
Ingredients
Crust
- ¼ cup ghee melted and cooled
- 1 egg
- ½ cup coconut sugar
- 1 cup almond flour
- 1 tablespoon tapioca flour
- 1 teaspoon vanilla extract
- ¼ teaspoon cinnamon
- ⅛ teaspoon salt
Filling
- 15 ounces pumpkin puree not pumpkin pie filling
- 2 large eggs
- ½ cup maple syrup
- ¼ cup coconut sugar
- 2 teaspoons vanilla extract
- 1.5 teaspoons cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon ground ginger
- ¼ teaspoon all spice
Instructions
- Preheat oven to 350 degrees.
- Spray an 8x8 pan with cooking spray or line with parchment. We recommend a glass or light aluminum pan over dark nonstick pan to prevent the crust from getting brown while baking.
- Mix all of the crust ingredients together with a fork. The mixture will be a smooth dough, but a little looser than traditional dough.
- Moisten your hands with water and spread it out into the pan.
- Bake the crust for 10 minutes. Remove from the oven and allow to cool while you prepare the filling.
- In a large mixing bowl whisk together all ingredients until smooth. Pour into the parbaked crust and bake for 40-45 minutes or until no longer jiggly.
- Cool completely then cover with plastic wrap. You want the plastic wrap to touch the top of the pie bars and make a nice seal. This helps a skin not to form on your pie.
- Refrigerate for 7-8 hours or over night.
- Serve chilled with coconut whipped cream, powdered sugar and a dust of cinnamon or pumpkin pie spice.
- Store in the refrigerator for up to 1 week.
Video
Notes
Baking pan: This recipe was tested in both glass and metal baking dishes. Metal conducts heat far better than glass so it got done quicker. You’ll also notice some cracking if you bake it past the just set stage. This is fine and doesn’t affect the flavor at all.
Flour: I don’t recommend other flours for the crust, especially coconut flour. The crust is a tried and true formula of almond and tapioca. The tapioca provides a binder along with the egg. We tested this with coconut flour and the bars fell flat.
Eggs: You can't substitute eggs in this recipe. They are essential for the taste and texture. If you need an egg free pumpkin bar - check out this Vegan Pumpkin Pie Bar Recipe
Ghee: Ghee was used for flavor. We don't recommend coconut oil for a swap for two reasons -you don’t get that cookie flavor if you use it, and it also is really greasy. Grass fed butter, regular butter (if not paleo) are all fine subs for the ghee.
Maple Syrup: We haven't tried substituting maple syrup for honey, but I think it might work. I can't be sure without testing it!
Coconut Sugar: The coconut sugar is swappable 1:1 with brown sugar if not paleo.
Doubling the recipe: I haven't tried doubling this recipe but I'm sure it would work in a 9x13 pan.
Spices: You can replace the spices with 1 tablespoon of regular pumpkin pie spice.
Nutrition Facts
Nutrition Facts
Healthy Pumpkin Pie Bars
Amount Per Serving (1 bar)
Calories 252
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 4g25%
Cholesterol 67mg22%
Sodium 84mg4%
Potassium 158mg5%
Carbohydrates 32g11%
Fiber 3g13%
Sugar 22g24%
Protein 5g10%
Vitamin A 7433IU149%
Vitamin C 2mg2%
Calcium 69mg7%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet. This is an estimate and can vary pending your ingredients
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