Easy Gluten-Free Pumpkin Bars

I absolutely love cooking, but baking is something I rarely do.

When I do decide to bake my goal is to make something delicious, with simple steps and minimal clean-up.

Any time I'm in the kitchen I want it to be as relaxing as possible, especially around the Holidays.

I created this pumpkin bar recipe years ago, but I come back to it again and again.  You can quickly mix up these healthy pumpkin bars for a Thanksgiving dinner, Friendsgiving gathering, or sweet treat for yourself.

But first - Is pumpkin a Fall fad or is it a healthy addition to our Fall recipes?

Is pumpkin actually healthy? 

Here are some pumpkin nutrition highlights:

Full of fiber: Fiber keeps you full, stabilizes blood sugars, supports estrogen metabolism, and regulates digestion.

Loaded with vitamin A: One cup of pumpkin contains 245% of the daily recommended amount! Vitamin A prevents collagen breakdown (aka less wrinkles), supports thyroid function, increases iron absorption, and enhances the positive effects of vitamin D.

Mineral-rich: Pumpkin is a rich source of magnesium, manganese, copper, phosphorus, zinc and iron.  These minerals support energy production, promote hormone balance, keep your immune system in tip-top shape, and more.

No, It’s not always healthy

Yes, pumpkin is healthy.

BUT don’t grab a slice of pumpkin bread and assume it’s automatically healthy.

A slice of pumpkin bread from Starbucks has 40 grams of sugar.

Slow Down the Sugar Spike

This doesn't mean you need to do away with all things pumpkin when you're out and about this Holiday season.

If you want a pumpkin dessert, at least eat it after a meal when there is food in your system that can help stabilize your blood sugar and make and spike (and crash) less intense.

A better option is making a pumpkin-filled treat at home, which is where this recipe will come in handy.

Fat is Your Friend

When it comes to sweet treats, fat is your friend.

Carbs, like flour and sugar, can take less than an hour to break down.  This leads to a blood sugar spike and crash, leaving you feeling sluggish, bloated and blah.

Fat, on the other hand takes 4-6 hours to digest.  And when you pair fat with carbs it slows down the absorption of those carbs.

The result?  You feel full and satisfied for longer, and you don't experience a dreaded energy crash.

Why these pumpkin bars are good for your taste buds AND your body

• Pumpkin, loaded with fiber, vitamin A, and minerals
• Healthy fats and cinnamon to support blood sugar stability
• ZERO refined sugar
• Only 8 grams of natural, low-glycemic sugar per slice

It’s sweet and satisfying, but it won’t leave you with a sugar crash or stomach ache an hour later.

You can have your pumpkin bar and eat it too.

Grain-Free Pumpkin Bars

Servings: 10-12

Ingredients

Bar

• 1 1/2 cups blanched almond flour
• 1/4 cup coconut flour
• 1 can pumpkin puree
• 1 Tbsp Ceylon cinnamon
• 1 Tbsp nutmeg
• 1/2 tsp baking soda
• 1/4 cup coconut sugar
• 1/4 cup almond butter (I really like the smooth salted almond butter from Trader Joes)
• 2 Tbsp coconut oil
• 1/4 cup 100% maple syrup
• 1 Tbsp vanilla extract
• 3 Tbsp unsweetened almond/coconut milk

Icing

• 1/4 cup coconut butter
• 1/2 tsp Ceylon cinnamon
• 1/4 cup unsweetened almond/coconut milk

Instructions

• Preheat oven to 350 F
• Combine almond flour, coconut flour, spices, baking soda, coconut sugar in a large mixing bowl. Set aside.
• Combine coconut oil and almond butter in separate bowl, microwave 30 seconds.
• Add syrup, vanilla, and almond/coconut milk and stir.
• Add pumpkin puree and mix well.
• Combine wet and dry ingredients.
• Pour into shallow baking pan (I used a 8” x 13" pan) Bake for 30 minutes until center sets.
• Add icing ingredients to small bowl and microwave for 60 seconds. Feel free to add more almond milk if you want a thinner consistency. Stir well until smooth. Pour icing over pumpkin bars!

Want more delicious Holiday recipes like this one?

Check out my Holiday e-book with 18 healthy Holiday recipes, plus a bonus e-book featuring my top tips for navigating the Holidays.

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