Healthy & Delicious Gluten-Free Pumpkin Bars: Your Perfect Vegan, Nut-Free Fall Snack
Embrace the flavors of autumn with these incredibly healthy, vegan, and nut-free Gluten-Free Pumpkin Bars. Perfectly crafted as a fast, nutritious snack, each bar is a mere 215 calories, yet remarkably satisfying. Designed for convenience, they maintain their integrity beautifully, making them ideal for travel, packing in lunchboxes, or tossing into a gym bag for that essential pre or post-workout fuel. These bars are a powerhouse of nutrition, generously packed with fiber, protein, and beneficial healthy fats. Infused with rich pumpkin puree and a fragrant blend of classic pumpkin pie spices, they are truly the quintessential healthy indulgence for the fall season.
As a busy individual, I’m always looking for wholesome, grab-and-go options that satisfy my sweet tooth without derailing my health goals. While the allure of decadent treats like Chewy Oatmeal Raisin Cookies or even an easy pumpkin roll can be strong, I consistently aim to steer my cravings towards smarter choices. These Gluten-Free Pumpkin Bars, along with their delicious counterparts like Healthy Pumpkin Muffins, are my go-to. They allow me to indulge in the comforting flavors of autumn and my favorite pumpkin recipes (like my 25 Best Pumpkin Recipes) in a truly nourishing way.
The resilience of these bars truly impressed me during a recent 10-day trip down South. I specifically baked a batch to bring along, and by the time I savored the last one on the plane ride home to NYC, I was amazed at how perfectly they held up. Despite being tucked away in a well-packed travel purse, crammed between a book, my iPad, and all the other hidden treasures a lady carries, they remained just as moist, flavorful, and perfectly shaped as the day they were baked. This incredible durability makes them an absolute game-changer for anyone needing a reliable, healthy snack on the go.
Table of Contents
- Why You’ll Love These Healthy Pumpkin Bars
- Are Gluten-Free Pumpkin Bars Healthy?
- Ingredients
- Possible Substitutions & Customization
- Frequently Asked Questions
- Gluten Free Pumpkin Bars Recipe
- Before You Go!
Why You’ll Love These Healthy Pumpkin Bars
These Gluten-Free Pumpkin Bars are more than just a delicious snack; they’re a perfect blend of taste, health, and convenience. You’ll fall in love with them for so many reasons:
- Truly Healthy: Crafted with whole, unprocessed ingredients, they’re free from refined sugars, artificial flavors, and preservatives.
- Dietary-Friendly: Being vegan, gluten-free, and nut-free, they cater to a wide range of dietary needs and allergies, making them perfect for sharing.
- Energy-Boosting: Packed with complex carbohydrates from oats, healthy fats from coconut oil and pumpkin seeds, and natural sugars from dates, they provide sustained energy without the crash.
- Incredibly Portable: Their firm yet moist texture ensures they travel exceptionally well, whether it’s a cross-country flight or just a commute to work. No crumbling or mess!
- Delicious Fall Flavors: The combination of real pumpkin puree and warming pumpkin pie spices creates an irresistible taste that embodies the cozy essence of autumn.
- Easy to Make: With simple instructions and common ingredients, you can whip up a batch in under 30 minutes.
Are Gluten-Free Pumpkin Bars Healthy?
Absolutely! These Pumpkin Spice Energy Bars are a testament to how incredibly healthy and satisfying a snack can be. They are naturally sweetened primarily with dates and just a touch of maple syrup, avoiding excessive refined sugars. Each bar contains approximately 215 calories and provides 5 grams of protein, making it a genuinely filling and wholesome choice for an on-the-go snack. Their vegan and gluten-free composition ensures they are accessible to many. We’ve specifically designed them to be a healthy energy bar, distinct from traditional dessert-style pumpkin bars which are often loaded with sugar and butter. If your craving leans more towards a decadent dessert, you might prefer traditional pumpkin bars instead, but for sustained energy and genuine nutrition, these are truly superior.
Ingredients
Each ingredient in these bars is carefully selected not only for its delicious flavor but also for its nutritional benefits and functional role in creating the perfect texture and bind. Here’s a closer look:
- Dates: I highly recommend using plump, juicy Medjool dates. Their rich, caramel-like flavor is unparalleled, and their natural stickiness acts as an excellent binder for these no-bake (or lightly baked) bars. Dates are also packed with fiber, aiding digestion and contributing to a feeling of fullness.
- Rolled Oats: Whole rolled oats are a cornerstone of these energy bars. As a naturally gluten-free grain, they provide complex carbohydrates for sustained energy and a good dose of fiber. When finely ground in a food processor, they transform into a “flour” that acts as a crucial dry binder, holding all the wet ingredients together.
- Flaxseed Meal: Don’t underestimate the power of flaxseed meal! It’s a nutritional superstar, boasting an abundance of omega-3 fatty acids, which are vital for heart and brain health, and dietary fiber. In this recipe, it serves as a fantastic binder by absorbing moisture, while simultaneously boosting the nutrient profile of your snack.
- Wheat Bran: The bran is the nutrient-dense outer layer of the wheat kernel, primarily known for its incredibly high fiber content, along with essential vitamins and antioxidants. I incorporate wheat bran not only as a superb source of fiber but also to help bind the wet ingredients, adding structure without significant calories. If oat bran is easier to find, it can be used interchangeably, or simply add more rolled oats.
- Coconut Oil: Organic extra virgin coconut oil is my preferred fat for these energy bars. It plays a dual role: acting as a solid binder when chilled and contributing healthy medium-chain triglycerides (MCTs) which provide a quick energy source and promote satiety. The added health benefits are a wonderful bonus!
- Pumpkin Pie Spice Mix: The heart of that warm, comforting fall flavor! For the most potent and authentic taste, always use fresh spices, ideally within a year of purchase. This recipe specifically calls for my homemade Pumpkin Pie Spice recipe, which ensures a perfect balance of cinnamon, ginger, cloves, nutmeg, and allspice.
- Maple Syrup: Pure Vermont maple syrup is essential here. I opt for what was formerly labeled “Grade B” and is now known as “Grade A: dark amber color and robust flavor.” This grade offers the richest, deepest maple flavor and a thicker consistency, which enhances the bars. While “Grade A: Very Dark and Strong Flavor” is even more intense, it can be quite expensive and challenging to source.
- Pumpkin Puree: Consistency is key with pumpkin puree. I consistently use Libby’s pumpkin puree for its reliable moisture content, which is crucial for recipe development. Whichever brand you choose, ensure it’s pure pumpkin puree and *not* pumpkin pie mix (which contains added sugars and spices). I advise against substituting homemade pumpkin puree as its variable moisture content can make the bars too sticky or too dry.
- Pumpkin Seeds: I like to use roasted, salted pumpkin seeds in this recipe to add a delightful crunch and a hint of savory balance. If you’re using unsalted pumpkin seeds, you might want to slightly increase the kosher salt in the recipe. If roasting your own, remember to remove the inner green seed from its hard outer shell.
- Raisins: These small but mighty raisins contribute a natural sweetness and a wonderful chewy texture that complements the overall richness of the bars. Their fruity notes blend perfectly with the pumpkin spice, creating a balanced and satisfying flavor profile.
Possible Substitutions & Customization
While the recipe is perfect as written, you can certainly customize these healthy pumpkin bars to suit your preferences or what you have on hand. Here are some thoughtful substitutions:
- Rolled Oats (and Oat Flour): Instead of grinding rolled oats yourself, you can use pre-made oat flour. Keep in mind that oat flour is denser than whole rolled oats, so it weighs more per cup. For an accurate substitution, I highly recommend measuring by weight (e.g., if the recipe calls for 2.5 cups of ground oats, find the equivalent weight in oat flour). You might need to add a teaspoon or two of water at the end of processing to achieve the desired consistency if the mixture seems too dry.
- Pumpkin Pie Spice: These energy bars truly shine with the depth of flavor from my homemade pumpkin pie spice mix recipe. Making a large batch is a great idea to have on hand for all your fall pumpkin dessert recipes throughout the season. However, if you prefer or don’t have all the individual spices, a good quality store-bought pumpkin pie spice blend will work. The individual spice measurements for my mix are also provided in the recipe notes for your convenience.
- Dried Fruit & Nuts: The base recipe is nut-free, making it school-friendly and suitable for those with allergies. However, for those without nut allergies, you have a plethora of options to get creative! You can easily substitute or add other dried fruits or nuts for the pumpkin seeds and raisins. Dried tart cherries are a particularly fabulous addition, offering a tangy contrast to the sweet pumpkin. Walnuts, pecans, or even a mix of chopped dried apricots and cranberries would also be delicious, adding different textures and nutritional profiles. Just remember that adding nuts will change the “nut-free” claim of the recipe.
Frequently Asked Questions
To keep your pumpkin bars fresh and delicious, place them in a zip-top freezer bag or layer them between pieces of parchment paper or waxed paper within an airtight container. This prevents them from sticking together and helps maintain their moisture. They can be stored at room temperature for a short period, but for optimal freshness and extended shelf life, refrigeration is recommended.
When stored properly, these pumpkin spice energy bars have excellent longevity. They can be kept at cool room temperature for up to 10 days, but they will stay fresher and firmer if stored in the refrigerator for up to a month. For long-term storage, they freeze beautifully and can last for up to 3 months. Always ensure they are in an airtight container to prevent freezer burn.
Technically, no, these bars do not *have* to be baked! The ingredients are all safe to consume raw, and the dates and coconut oil provide enough binding. You can simply press the mixture into your prepared baking dish, then refrigerate it for at least 2-3 hours (or until firm) to allow the bars to set. Once set, remove from the dish and slice as directed. Be aware that unbaked bars will be a bit stickier in texture, but just as flavorful. If opting for the raw version, it’s crucial to store them in the refrigerator or freezer, as the pumpkin puree can spoil at room temperature.
Absolutely! This recipe is very forgiving and scales up easily. You can certainly make as large a batch as your food processor’s capacity will allow. Just ensure your food processor is large enough to handle the increased volume of ingredients to achieve a consistent mixture.
Yes, these pumpkin spice energy bars are fantastic for freezing! Freezing is a great way to meal prep and have healthy snacks readily available. For best results, wrap each individual bar tightly in parchment paper or layer them between pieces of parchment or wax paper to prevent them from sticking together. Then, place the wrapped bars into a sturdy zip-top freezer bag or an airtight freezer-safe container. This method helps maintain their texture and prevents freezer burn. Thaw them in the refrigerator or at room temperature for a quick, wholesome treat.
Gluten-Free Pumpkin Bars
Chef Lindsey
8 minutes
15 minutes
23 minutes
10
bars
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Ingredients
- 12 dates
- 2 ½ cups rolled oats ground finely in a food processor
- ¼ cup ground flaxseed
- ¼ cup wheat bran
- 2 ½ teaspoons pumpkin pie spice mix
- 1 teaspoon kosher salt
- 2 tablespoons coconut oil melted
- 3 tablespoons maple syrup
- ½ cup pumpkin puree
- ⅓ cup pumpkin seeds roasted, salted
- ½ cup raisins or dried cherries for a tart twist
- 2 tablespoons water
Instructions
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Preheat your oven to 350°F (175°C) if you plan to bake the bars. I recommend using a non-convection setting to prevent excessive browning, as the goal is a lightly baked, moist bar, not a crisp one.
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Prepare an 8-inch square baking dish by lining it with two pieces of parchment paper in a crisscross fashion, allowing the edges to overhang. This creates “handles” for easy removal. You can secure the overhanging edges with binder clips to keep the paper in place while pressing and during baking; just ensure the clips do not have plastic components that could melt.
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In a high-powered food processor, add the rolled oats and process until they are finely ground, resembling a coarse flour. Next, add the dates, ground flaxseeds, wheat bran, pumpkin pie spices, kosher salt, and melted coconut oil. Process thoroughly until the mixture is finely ground and the dates are broken down into very small, uniform pieces. This ensures an even consistency throughout the bars.
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Now, add the maple syrup and pumpkin puree to the food processor. Continue to process until the mixture comes together and forms a smooth, cohesive ball. It will initially resemble a thick paste before transforming into a single, pliable ball of dough. If the mixture seems too dry, add water one tablespoon at a time until the desired consistency is reached.
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Scrape the pumpkin mixture from the food processor into a medium-sized mixing bowl. Gently stir in the roasted, salted pumpkin seeds and raisins (or dried cherries). Mix until these additions are evenly distributed throughout the dough.
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Transfer the mixture into your prepared 8-inch square baking dish. Using the back of a spoon or your hands (lightly moistened if sticky), firmly press the mixture down into an even layer, ensuring it fills the pan from edge to edge. The more firmly you press, the better the bars will hold together.
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Bake in the preheated oven for approximately 12-15 minutes. The bars are ready when the top appears matte and just slightly browned around the edges. Be careful not to overbake, as this can dry them out. Remember, baking is optional; if you prefer a no-bake version, simply press them into the dish and then chill thoroughly in the refrigerator to set before slicing.
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Allow the bars to cool completely in the pan before attempting to cut them. Once cooled, use the parchment paper overhangs to carefully lift the entire slab out of the baking dish. Place it on a cutting board. I find it easiest to slice one side in half, then rotate the slab a quarter turn and slice each half into 5 even bars, yielding 10 bars total. However, feel free to cut them into any size or shape that suits your preference!
Video
Notes
For those making their own, my recommended Pumpkin Spice Mix includes: 2 tablespoons Ground Cinnamon, 4 teaspoons Ground Ginger, 1 teaspoon Ground Cloves, 1/2 teaspoon Ground Nutmeg, and 1/4 teaspoon Ground Allspice. This blend provides a robust and authentic fall flavor.
Nutrition
Calories:
204
kcal
|
Carbohydrates:
33
g
|
Protein:
5
g
|
Fat:
7
g
|
Saturated Fat:
3
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
1
g
|
Trans Fat:
0.001
g
|
Sodium:
239
mg
|
Potassium:
297
mg
|
Fiber:
5
g
|
Sugar:
10
g
|
Vitamin A:
1909
IU
|
Vitamin C:
1
mg
|
Calcium:
41
mg
|
Iron:
2
mg
Snack, Breakfast, Dessert
American, Healthy
204
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Before You Go!
Don’t stop here! Explore more of our delicious, chef-developed Easy Snack Recipes for inspiration that combines health, flavor, and convenience.