Healthy Pumpkin Pie Bars

Healthy Pumpkin Pie Bars are a wholesome and crowd-pleasing twist on the classic holiday dessert. Made with a nutty almond flour and pecan crust and filled with a naturally sweetened, dairy-free pumpkin filling, these bars offer all the cozy flavors of pumpkin pie in an easy-to-serve, gluten-free form. They’re perfect for Thanksgiving, holiday parties, or any time you want a healthier treat that doesn’t sacrifice taste.

Why You’ll Love This Recipe

These pumpkin pie bars are grain-free, paleo-friendly, and naturally sweetened, making them a feel-good dessert option for both special occasions and everyday cravings. The almond flour pecan crust adds a satisfying crunch, while the creamy pumpkin filling delivers that classic pie flavor without any refined sugar or dairy. No rolling, no pie dish—just wholesome ingredients baked into irresistible bars.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the Pecan Almond Flour Crust

• almond flour

• raw pecans

• coconut sugar

• ghee, coconut oil, or dairy-free butter

For the Pumpkin Pie Filling

• canned pumpkin (not pumpkin pie filling)

• large eggs

• coconut sugar

• maple syrup

• full-fat canned coconut milk (blended)

• vanilla extract

• tapioca flour

• pumpkin pie spice

• ground cinnamon

• fine sea salt

For the Whipped Topping

• full-fat canned coconut milk (chilled overnight)

• optional: maple syrup or powdered sugar, to sweeten

Directions

Make the Crust

1. Preheat the oven to 350ºF. Line a quarter sheet pan with parchment paper and set aside.

2. In a food processor, pulse the pecans until finely chopped.

3. Add almond flour, coconut sugar, and melted ghee (or fat of choice). Process again until the dough is well mixed and clumps slightly.

4. Press the crust mixture evenly into the prepared pan.

5. Bake for 12–15 minutes until lightly golden.

6. Let cool for 15 minutes before adding the filling.

Prepare the Filling

1. In a large mixing bowl, combine canned pumpkin, eggs, coconut sugar, maple syrup, blended coconut milk, vanilla, tapioca flour, pumpkin pie spice, cinnamon, and sea salt.

2. Mix until smooth using an electric mixer. If mixing by hand, whisk the eggs and pumpkin first before incorporating the other ingredients.

3. Pour the filling over the pre-baked crust and spread evenly.

Bake

1. Bake for 35–40 minutes, or until the center is just set.

2. Remove from the oven and let cool to room temperature.

Chill

1. Refrigerate for at least 3 hours, or overnight for best texture.

2. Once fully chilled, cut into bars.

Make the Coconut Whipped Cream

1. Chill a can of full-fat coconut milk overnight.

2. Scoop out the solid cream into a cold bowl (discard or reserve the liquid).

3. Whip until fluffy using an electric mixer.

4. Sweeten with maple syrup or powdered sugar to taste, if desired.

5. Serve dollops of whipped cream on top of each bar.

Servings and timing

Yield: 18 bars
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes (plus 3 hours chill time)

Variations

• Nut-Free Crust: Use sunflower seed flour and omit pecans for a nut-free option.

• Extra Spicy: Add a pinch of cloves or ginger for bolder spice flavor.

• Crumb Topping: Sprinkle crushed pecans or granola on top before baking for added crunch.

• Sweeter Filling: Add a touch more maple syrup if you prefer a sweeter pie flavor.

• Egg-Free Option: Try using flax eggs or a commercial egg replacer, though texture may vary.

• Mini Bars: Bake in mini muffin tins for pumpkin pie bites—perfect for parties.

Storage/Reheating

Store leftover pumpkin pie bars in an airtight container in the refrigerator for up to 5 days. These bars are best served chilled but can be brought to room temperature for 15–20 minutes before serving.

To freeze, wrap bars individually and store in a freezer-safe bag or container for up to 2 months. Thaw in the refrigerator overnight before serving.

Coconut whipped cream is best served fresh but can be stored in the fridge for up to 3 days.

FAQs

Can I make these bars ahead of time?

Yes, these are perfect for making the day before. In fact, chilling them overnight enhances their flavor and texture.

Is almond flour the same as almond meal?

Not quite. Almond flour is finer and better suited for baking. Use super-fine almond flour for best results.

Can I substitute the tapioca flour?

Yes, you can use arrowroot starch or cornstarch in place of tapioca flour in equal amounts.

What’s the best way to press the crust evenly?

Use the back of a measuring cup or flat-bottom glass to press and smooth the crust evenly across the pan.

Do I need to sweeten the coconut whipped cream?

Not necessarily. It’s optional and depends on your sweetness preference. A little maple syrup goes a long way.

Can I use pumpkin pie filling instead of puree?

No. Pumpkin pie filling contains added sugar and spices, which will throw off the balance of this recipe.

Can I use a different size pan?

Yes. If you don’t have a quarter sheet pan, use a 9×13-inch pan, though baking time may vary slightly.

How do I know the bars are done?

The filling should be set around the edges and only slightly jiggly in the center—it will firm up as it chills.

Are these bars freezer-friendly?

Absolutely. Freeze individually for easy grab-and-go treats, then thaw overnight in the fridge.

Can I use store-bought whipped topping?

Yes, but for a dairy-free version, stick with coconut or another plant-based whipped cream.

Conclusion

Healthy Pumpkin Pie Bars are the perfect make-ahead dessert for your fall celebrations. With a nutty, gluten-free crust and a silky smooth pumpkin filling, they deliver all the seasonal flavor of pumpkin pie in a wholesome, bar-friendly format. Easy to prepare and even easier to enjoy, these bars are a festive treat you can feel good about serving to any crowd.

Print