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The Grain-Free Pumpkin Bars You Need this Holiday Season

I know Halloween is over, but these grain-free pumpkin bars are on repeat at my house!

Is pumpkin actually healthy? 

Want some excuses to eat pumpkin everything this Fall?

  • Full of fiber: Fiber keeps you full, balances blood sugars, regulates digestion, and prevents several types of cancers.
  • Loaded with vitamin A: One cup contains 245% of the daily recommended amount!  Vitamin A prevents collagen breakdown (aka less wrinkles) and decreases the risk of eye degeneration.
  • Mineral-rich: Magnesium, manganese, copper, phosphorus, zinc and iron all support energy production in the body.

No, It’s not Automatically Healthy

Yes, pumpkin is healthy.  BUT don’t grab a slice of pumpkin bread or a pumpkin latté and assume it’s automatically healthy.  A slice of pumpkin bread from Starbucks has 40 grams of sugar.  Pumpkin spice latté fan?  A grande has 50 grams of sugar! 

pumpkin spice latte

Slash the sugar

If you want a pumpkin latté, modify it!  Lattés usually come with 5-6 pumps of sweetened syrup.  Ask for half the amount.  Even better, one fourth the amount!


Fat is your friend

Think low-fat is the way to go?  Think again!  Fat will slow down the absorption of the sugar AND it takes 3-4 hours to digest so you’ll stay full and satisfied (vs carbs, which only take about 45 minutes to break down).  Getting a sweetened latté with low-fat milk or almond milk is a recipe for a blood sugar roller coaster.  Get full-fat milk or coconut milk instead!

coffee creamer

Craving a pumpkin dessert?

Make these delicious pumpkin bars!


Why these pumpkin bars are better:

  • Grain-free and dairy-free! (aka paleo)
  • Healthy fats and cinnamon to keep blood sugars stable
  • Lots of vitamin A
  • MCT’s, which are helpful for everything from energy levels to weight loss
  • ZERO refined sugar, and only 8 grams of natural sugars per slice!

Basically, all of your food-intolerant, autoimmune warrior, health-conscious friends can enjoy!  But, your friends with no food intolerances or food restrictions will love it too!  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!

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Grain-Free Pumpkin Bars

Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Dessert
Servings: 12



  • 1 1/2 cups blanched almond flour
  • 1/4 cup coconut flour
  • 1 Tbsp Ceylon cinnamon
  • 1 Tbsp nutmeg
  • 1/2 tsp baking soda
  • 1/4 cup coconut sugar
  • 1/4 cup almond butter My favorites are Trader Joes and Base Culture!
  • 2 Tbsp coconut oil
  • 1/4 cup 100% maple syrup
  • 1 Tbsp vanilla extract
  • 3 Tbsp unsweetened almond/coconut milk
  • 1 can pumpkin puree


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


  • 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 think mine was 8” x 13” but don’t quote me) 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!
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Also, if you can get your hands on some Coyo natural coconut yogurt, you HAVE to add it on top.  Seriously, have to…

– Taylor

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