Healthy Pumpkin Pie Bars {Paleo}
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).
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Ingredients for Healthy Pumpkin Pie Bars
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!
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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
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.
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.
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.
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).
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 Healthy Pumpkin Pie Bars
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.
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Tips for the Best Pumpkin Pie Bars
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- Make sure you use pumpkin puree, not pumpkin pie filling, which has additional flavors or sweetener added.
- 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.
- Make your pumpkin pie bars ahead of time and allow them to chill overnight for best results.
- 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:
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1. Pumpkin Snickerdoodle Cookies
2. Pumpkin Donuts with Maple Cashew Glaze
3. Healthy Pumpkin Bread (Paleo, Gluten Free) – Video
Get the recipe:Healthy Pumpkin Pie Bars {Paleo, Low-carb}
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
Equipment
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
- *Use the thick and creamy top part of the canned coconut milk.
- ** Add an additional coconut sugar up to 1/4 cup if you prefer sweeter pumpkin pies.
- *** If baking in an 8×8 pan, bake the pumpkin pie bars for 50 – 55 minutes.
- Make sure your oven has reached the correct temperature before baking. I use an oven thermometer.
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.
Made these for Thanksgiving in place of pie. Oh so good. Definitely on my list of make over and over.
Hi Melinda!
We are do happy you loved these; they are definitely a fan favorite around here!
Happy Baking and Holidays!
-Constance
I really loved these. For some reason my crust burned on the bottom. Any suggestions?
Hi Deborah!
a few things– are you sure the oven was at proper temperature, we typically use a oven thermometer to verify. Another thing, what type of baking dish did you use?
Let us know!
-Constance
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.
Hi Cindy,
We are so happy that you enjoyed the recipe!
Happy Baking:)
Constance
What tapioca flour do you use/recommend? I’ve had trouble finding any.
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
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!
Hi Jen, thanks for making us aware of this problem! We are working on finding a solution for this! – All the best, Emmelie
Looking forward to trying this for thanksgiving! We have a nut allergy; do you think gf flour could be used instead? Thanks!
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
Can this be made a day ahead?
Hi Aleis,
Absolutely! It is best to chill in the fridge overnight 🙂 Enjoy!
Shuang
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?
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
Could I double this and bake it in a 9×13 pan?
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
Any substitute if you don’t have tapioca flour?
Hi Amber, You can use arrowroot flour instead, or 1 tbs of cornstarch. I hope this helps! – Emmelie
Hi! Can you swap out the Tapioca Flour for Arrowroot flour instead? Thanks!
Hi Alexa, Yes Arrowroot flour should work as a substitute with a 1:1 ratio. Let us know how it goes! -Emmelie
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.
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
Hi there! What size can of pumpkin should we be using?
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
These are perfect! So delicious for my gf df Thanksgiving treat! Topped with coconut whipped cream- total perfection!
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!
Hi Brenda,
Yay! I am so glad you like them 🙂
Shuang