Shuangy's Kitchensink

Food Blog

  • About Me
    • Free EBook
  • Recipes
    • By Diet
      • Dairy-Free
      • Gluten-Free
      • Paleo
      • Vegan
      • Vegetarian
      • Whole30
    • By Meal
      • Appetizers
      • Breakfast
      • Main Dishes
      • Sides
      • Dips & Sauces
      • Snacks
      • Desserts
  • Life Style
  • Shop
  • Work With Me
    • Email
    • Facebook
    • Instagram
    • Pinterest
Home » Desserts

October 28, 2020

Healthy Pumpkin Pie Bars

Healthy Pumpkin Pie Bars
16223 shares
  • Share
  • Tweet
Jump to Recipe Print Recipe
Healthy pumpkin pie bars with a creamy pumpkin filling on a soft, “buttery” almond flour shortbread crust. it has All the holiday flavors of your favorite pumpkin pie but still paleo, gluten-free, dairy-free, low carb, and without any refined sugars.

Loaded with pumpkin goodness, these delicious and easy pumpkin pie bars are the perfect addition to any Thanksgiving or Christmas spread.

If your family is anything like mine, pumpkin pie is a staple at every Thanksgiving dinner.

These pumpkin pie bars have a healthy twist on the traditional pumpkin pie so you can enjoy your turkey dinner with all the fixings.

You can have your cake and eat it too (well, pumpkin pie in this case).

.

Ingredients for Healthy Pumpkin Pie Bars

Cute measuring cups filled with maple syrup, pumpkin puree, tapioca flour, vanilla, coconut sugar, pumpkin pie spice, and vegan coconut milk. There are also two eggs

For the pumpkin pie filling:

  • pumpkin puree – make sure you use pumpkin puree and not pumpkin pie filling. You can also make your own using my Homemade Pumpkin Puree Recipe.
  • eggs – room-temperatured
  • coconut sugar – If you do not have coconut sugar in hand, you can also use brown sugar which will not be paleo compliant. They both give this pumpkin pie bar recipe a hint of caramel flavor.
  • maple syrup – helps add sweetness to the pumpkin filling without using refined sugars.
  • coconut milk – canned full fat coconut milk works the best with this recipe
  • tapioca flour – helps bind gluten-free recipes, improves texture.
  • pumpkin spice – because you can’t have pumpkin pie bars without pumpkin spice!

.

a bowl with almond flour, a teaspoon of salt, 1/3 of a cup of coconut sugar, 1/4 cup coconut oil, and one egg

For the paleo almond flour crust:

  • almond flour – gluten-free, low carb flour option. Make sure you are using finely grounded almond flour, not almond meal. Almond meal has the skins of the almonds creating a coarser, more crumbly texture.
  • eggs
  • coconut oil or ghee – used in place of butter in a traditional crust recipe. You can also use butter here which will not be paleo compliant (but dayum delicious)
  • coconut sugar

How to Make Pumpkin Pie Bars with Almond Flour Crust

A healthy pumpkin pie bar topped with dairy free whipped cream on a round plate

These pumpkin pie bars need a little time to set before enjoying, so I recommend making them the night before for best results.

First, preheat the oven to 350 F. Line a 9×9 baking dish with parchment paper or grease it generously. Set aside.

a food processor with coconut oil and en egg

Prepare the Almond Flour Crust:

Second, in a food processor or high-speed blender, add coconut oil or ghee, eggs, and coconut sugar. Blend for 20-30 seconds until thoroughly combined.

Next, add almond flour and blend until a dough forms. Allow the dough to rest for about 5 minutes in the fridge.

gluten free almond crust is being made in a food processor

Place the dough in the prepared baking dish and spread evenly, covering the entire bottom of the pan. You can use your hands or a spatula for this step, whatever is easiest for you.

Then, bake in the oven for 8 minutes.

Prepare the pumpkin pie filling.

In a large bowl, mix together pumpkin puree, eggs, coconut sugar, maple syrup, coconut milk, tapioca flour, and pumpkin spice seasoning until well combined and smooth.

coconut milk, eggs, pumpkin puree and coconut sugar in a glass bowl

Pour the pumpkin mixture over the pre-baked almond flour crust and gently tap the dish on the counter to remove any air bubbles.

Bake for 35 – 40 minutes until pumpkin filling is set (no longer jiggles).

before and after picture of a paleo pumpkin pie going into the oven

Remove from oven and allow to cool completely.

Then, cover with plastic wrap and place in the fridge for at least 2 hours, overnight if possible for best results.

Once completely chilled, remove from fridge and cut into 9 – 12 equal-sized squares.

How to Serve paleo Pumpkin Pie Bars

a creamy square of pumpkin pie that a for has dug into. There is vegan whip cream on top of the paleo pumpkin pie

I love to serve these pumpkin pie bars with a little dairy-free whip cream on top, a dash of cinnamon, and maybe add a pecan or two.

If you are feeling fancy and want to make your own coconut whipped cream, try this recipe from Minimalist Baker.

Powdered sugar is another great option as toppings if you’re not paleo.

You can actually make your own “powdered sugar” from any granulated sugar if you have a high-speed blender or food processor.

Place the sugar in your blender or processor and blitz until a powder is formed.

Homemade powdered sugar inspired by Kate.

.

Tips for the Best Pumpkin Pie Bars

.

a baking dish with healthy paleo pumpkin pie bars cut up to pieces. These is whipped cream on top of each square.
  1. Make sure you use pumpkin puree, not pumpkin pie filling, which has additional flavors or sweetener added.
  2. If available, use butter flavored coconut oil. It’s still dairy-free but adds a buttery flavor. If you don’t have access to it, you can use ghee. Or regular coconut oil works as well.
  3. Make your pumpkin pie bars ahead of time and allow them to chill overnight for best results.
  4. Although you can use any non-dairy milk in this recipe, canned full fat coconut milk will produce a smoother and creamier texture than other kinds of milk.

How to Store Pumpkin squares

Store your paleo pumpkin pie bars in an air-tight container in the fridge for up to 5 days. For best results, enjoy within 1-2 days.

Can You Freeze these healthy Pumpkin pie bars?

Just like traditional pumpkin pie, the answer is yes!  Wrap individual bars in plastic and store them in an air-tight container in the freezer. They will stay good in the freezer for 1 month.

Allow the pumpkin squares to defrost in the fridge overnight before serving. (Or, if you can’t wait for it to slowly defrost, carefully microwave for 20 seconds.)

What’s your favorite way to eat pumpkin pie bars? Leave a comment below!

I’M LOOKING FORWARD TO SEEING YOUR CREATIONS! YOU CAN USE “TRIED IT” ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING #SHUANGYSEATS

You may Also love these other Pumpkin Dessert Recipes:

.

1. Pumpkin Snickerdoodle Cookies

2. Pumpkin Donuts with Maple Cashew Glaze

3. Healthy Pumpkin Bread (Paleo, Gluten Free) – Video

A square of pumpkin pie bar with low carb pie crust is ready to serve with coconut whipped cream and a dash of pumpkin pie spice on top. There is a fork with a bite which makes the texture appear to be creamy.
Print Pin

Healthy Pumpkin Pie Bars {Paleo, Low-carb}

4.61 from 23 votes
These healthy and easy-to-make pumpkin pie bars have a creamy pumpkin filling on a low-carb almond flour crust. They are paleo, gluten-free, and dairy-free.
Shuang Shuang Liang
Servings 9
Prep Time 15 mins
Cook Time 55 mins
Total Time 1 hr 10 mins

Ingredients
  

Shortbread Crust

  • 1 1/2 cup almond flour packed, 200g
  • 1/3 cup coconut sugar
  • 1/4 cup coconut oil or ghee melted and cooled
  • 1 egg room temperature
  • 1/4 tsp baking soda

Pumpkin Pie Filling

  • 1 15 oz can pumpkin puree
  • 2 eggs room temperature
  • 1/2 cup full fat canned coconut milk *
  • 1/3 cup coconut sugar **
  • 1/3 cup maple syrup or honey
  • 2 tbsp tapioca flour
  • 1 tsp vanilla extract
  • 3 tsp pumpkin pie spice
  • 1 pinch of sea salt

Instructions
 

  • Preheat your oven to 350 F.

  • Shortbread Crust
  • In a large bowl, whisk together almond flour, coconut sugar, and baking soda. Add in the egg and melted coconut oil. Combine well. (You can also use a food processor).
  • Firmly press the crust into a 9×9 parchment-lined baking dish.
  • Bake for 8 minutes, then set aside to cool.

  • Pumpkin Pie filling
  • In a large mixing bowl, whisk together ingredients for the pumpkin pie filling – pumpkin puree, eggs, maple syrup, coconut milk, coconut sugar, and vanilla extract. Then add in tapioca flour and pumpkin spice, blend again until all the ingredients are well incorporated.
  • Pour the pumpkin pie filling into the pre-baked pie crust.
  • Bake 40 – 45 minutes or until a toothpick comes out clean. ***
  • Let the pumpkin pie cool completely for at least 1 hour, then chill in the fridge for a couple of hours (or overnight) before cutting.
  • Cut into slices and serve with whipped cream and sprinkles of spiced pecans.

Notes

  1. *Use the thick and creamy top part of the canned coconut milk.
  2. ** Add an additional coconut sugar up to 1/4 cup if you prefer sweeter pumpkin pies.
  3. *** If baking in an 8×8 pan, bake the pumpkin pie bars for 50 – 55 minutes.
  4. Make sure your oven has reached the correct temperature before baking. I use an oven thermometer.
The Nutrition Fact below includes the Paleo Crust.

Recommended Products

  • Thai Kitchen Organic Unsweetened Coconut Milk, 13.66 fl oz , Pack of 6
  • Super-Fine Almond Flour
  • OXO 8×8 Glass Baking Dish with Lid
  • Simply Organic Pumpkin Spice Organic, 1.94 Ounce

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 24gProtein: 5gFat: 16gSaturated Fat: 7gPolyunsaturated Fat: 8gCholesterol: 49mgSodium: 60mgFiber: 3gSugar: 18g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.

Disclosure: Some of the links in this post are affiliate links. This does not result in any extra cost for you, but it does mean that I make a commission if you click through and make a purchase.

Did you make this recipe?Please leave a comment on the blog or share a photo on Instagram
A slice of healthy pumpkin pie bar topped with dairy free whipped cream.
Season: Christmas, Fall, Spring, Summer, Winter Dietary Preference: Dairy-Free, Gluten-Free, Paleo, Vegan, Vegetarian, Whole30 Key Ingredients: Apples, Bananas, Berries, Chocolate, Oats, Pumpkin, Sweet Potato Recipe Style: Air Fryer, Instant Pot, Kid Friendly, No Bake

Join The Community

and get this FREE eBook!

Previous Post: « Gingerbread Loaf with Cream Cheese Frosting
Next Post: Honey jalapeño healthy Cornbread »

Reader Interactions

Comments

  1. Cindy says

    December 2, 2022 at 8:34 pm

    3 stars
    I tried this recipe and thought it was good. If I make it again I will increase the cinnamon in the filling and cut the crust recipe in half.

    Reply
    • Constance says

      December 3, 2022 at 6:58 pm

      Hi Cindy,

      We are so happy that you enjoyed the recipe!

      Happy Baking:)
      Constance

      Reply
  2. Jessica says

    October 28, 2022 at 2:40 pm

    What tapioca flour do you use/recommend? I’ve had trouble finding any.

    Reply
    • Constance says

      November 7, 2022 at 12:20 am

      Hi Jessica,

      We like to use Bob’s Red Mill- but you can find Tapioca Flour on Amazon, if you are struggling to find it in the store!

      Best,
      Constance

      Reply
  3. Jen S. says

    December 20, 2021 at 6:46 pm

    Hi, I’m not sure anything can be done, but just FYI, when I use the print button, there are ads showing up on my printable version and end up cutting off the bottom of the first page, which cuts off a couple lines of (important) instructions. It would be great if they could be removed just for printing. Thanks!

    Reply
    • Emmelie Williams says

      January 18, 2022 at 6:32 pm

      Hi Jen, thanks for making us aware of this problem! We are working on finding a solution for this! – All the best, Emmelie

      Reply
  4. Jamie says

    November 21, 2021 at 4:18 am

    Looking forward to trying this for thanksgiving! We have a nut allergy; do you think gf flour could be used instead? Thanks!

    Reply
    • Shuang Shuang Liang says

      November 21, 2021 at 9:28 pm

      Hi Jamie,

      Ah no im sorry! unfortunately I have not tried GF flour myself for the crust. I wish I had one without nuts!

      Shuang

      Reply
  5. Aleis says

    November 20, 2021 at 5:30 pm

    Can this be made a day ahead?

    Reply
    • Shuang Shuang Liang says

      November 21, 2021 at 9:24 pm

      Hi Aleis,

      Absolutely! It is best to chill in the fridge overnight 🙂 Enjoy!

      Shuang

      Reply
  6. Donna says

    November 17, 2021 at 11:57 pm

    Hi! This looks so delicious!! What can I substitute for the egg? As my daughter is allergic to them. If there is another option what amount would be needed?

    Reply
    • Emmelie Williams says

      November 19, 2021 at 4:59 pm

      Hi Donna, While we haven’t tried it for this recipe, we have heard great things about Bob’s Red mill’s egg replacement in recipes like this. If you end up trying it, please let us know how it went. Good luck!
      All the best, Emmelie

      Reply
  7. Tess says

    November 16, 2021 at 1:11 am

    Could I double this and bake it in a 9×13 pan?

    Reply
    • Emmelie Williams says

      November 16, 2021 at 1:43 pm

      Hi Tess, Yes you can bake it in a 9×13! However, since the pan is not twice as large (which will make the layers a lot thicker than the original recipe) you will have to increase the bake time. Unfortunately, we haven’t tried that and therefore we don’t know how long it will need in the oven. I would recommend using two pans (8×8 and/or 9×13) and baking them at the same time instead. I hope this helps. – Emmelie

      Reply
  8. Amber says

    November 15, 2021 at 5:47 am

    Any substitute if you don’t have tapioca flour?

    Reply
    • Emmelie Williams says

      November 15, 2021 at 3:33 pm

      Hi Amber, You can use arrowroot flour instead, or 1 tbs of cornstarch. I hope this helps! – Emmelie

      Reply
  9. Alexa D says

    November 14, 2021 at 8:54 pm

    Hi! Can you swap out the Tapioca Flour for Arrowroot flour instead? Thanks!

    Reply
    • Emmelie Williams says

      November 15, 2021 at 3:29 pm

      Hi Alexa, Yes Arrowroot flour should work as a substitute with a 1:1 ratio. Let us know how it goes! -Emmelie

      Reply
  10. Christina says

    October 5, 2021 at 3:44 pm

    Looks delicious! I’ve been itching to make a pumpkin dessert and these fit the bill! How many ounces of pumpkin are needed? It just lists “1 can” but I’m not sure if that’s a 15 ounce can or a larger one.

    Reply
    • Emmelie Williams says

      October 5, 2021 at 8:47 pm

      Hi Christina, Sorry about that! You are right, you need one 15oz can of pumpkin puree for this recipe. Thank you for making us aware of the problem, we have now updated the recipe. I hope you will love these pumpkin pie bars! -Emmelie

      Reply
  11. Julie Greatrix Frigon says

    October 4, 2021 at 7:44 pm

    Hi there! What size can of pumpkin should we be using?

    Reply
    • Emmelie Williams says

      October 5, 2021 at 8:46 pm

      Hi Julie, Sorry about that! You need one 15oz can of pumpkin puree for this recipe. Thank you for making us aware of the problem, we have now updated the recipe. I hope you will love these pumpkin pie bars! -Emmelie

      Reply
  12. Libby says

    November 28, 2020 at 7:55 pm

    5 stars
    These are perfect! So delicious for my gf df Thanksgiving treat! Topped with coconut whipped cream- total perfection!

    Reply
  13. Brenda says

    November 1, 2020 at 1:37 pm

    Wonderful recipe! Awesome fall treat! Next time we will add a tad bit more coconut sugar to the filling but other than that, it’s perfect!

    Reply
    • Shuang Shuang Liang says

      November 3, 2020 at 4:57 pm

      Hi Brenda,

      Yay! I am so glad you like them 🙂

      Shuang

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi Friends!

My name is Shuang Shuang! I love creating healthy, delicious and accessible recipes that can nourish our bodies and improve our mood. Welcome to a Kitchen Sink full of yummy goodies that you’ll want to give a try yourself!

Read More Here!

Find Something

Join The Community

and get this FREE eBook!

FeedFeed

Footer

You might also like . . .

This Smoothie Bowl recipe the perfect breakfast to kick off the day. It is not only delicious and easy to make, but also dairy-free, gluten-free, vegan and full of anti-inflammatory ingredients. Shuangy's Kitchensink | #shuangyskitchensink #glutenfree #dairyfree #smoothie #smoothierecipes #smoothiebowls
A cylinder glass with vegan Chia pudding topped with fresh blueberries
Holiday Gift Guide that is perfect for new parents, healthy foodies and all the special people in your lives.
A piece of pumpkin spice chocolate truffle with a bite in the middle. There is a orange kitchen towel in the background.
A pan of Zucchini Mushroom Stir Fry. There are zucchini, mushroom, and carrots in them.

Copyright © 2023 · Divine theme by Restored 316

16223 shares