Paleo Pumpkin Bars Recipe with Coconut Flour

Last Updated on January 21, 2021 by Ellen Christian

I hope you enjoy these Paleo Pumpkin Bars. Everywhere I look there are sweet pumpkin desserts! So, I created this healthy paleo pumpkin bars recipe.

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Everyone is drinking pumpkin lattes and making pumpkin cupcakes. It’s enough to tempt even the most dedicated Paleo followers. So, these flourless pumpkin bars on my menu plan this week.

Paleo Pumpkin Bars with Coconut Flour | Paleo Desserts

Paleo Pumpkin Bars Recipe with Coconut Flour

This weekend, I decided I needed to come up with some Paleo desserts that were relatively easy to make, and that didn’t call for a lot of ingredients I couldn’t find in my local grocery store.  

Living in rural Vermont, the selection of Paleo flours is really tiny. Coconut flour is about the only flour I can find easily so I played around with a non-Paleo recipe I’ve made before and turned it into this Paleo pumpkin bars recipe with coconut flour.

This really is an easy Paleo pumpkin dessert. If you’re looking for a healthy pumpkin bars recipe even if you aren’t following the Paleo diet, this is a great choice.

As far as paleo pumpkin coconut flour recipes go, this is about as easy as it gets.

Is pumpkin paleo-friendly?

Yes, pumpkin is definitely allowed on the paleo diet. It’s a vegetable and although it does have some carbohydrates in it, it is still allowed on the paleo diet.

Just be sure that you buy canned pumpkin and not the pumpkin pie filling since that often has sugar and other additives in it. To keep this paleo, use plain pumpkin in these paleo pumpkin bars.

pumpkins

Is pumpkin keto-friendly?

Since pumpkin is a carbohydrate, it’s not really keto-friendly. Many people do enjoy it in small amounts while on the keto diet. Just be sure that you don’t have other carbohydrates in the same recipe.

There’s no reason you can’t enjoy these paleo pumpkin bars on the keto diet.

coconut oil in a jar

Flourless pumpkin bars

Coconut flour doesn’t come from grain so it’s completely allowed on the Paleo diet. While I limit the amount of Paleo desserts that I indulge in, with the holidays coming up, I decided I needed to have at least one to fall back on.

Because this paleo pumpkin bars recipe doesn’t use traditional flour, it is also gluten-free.

That means that my daughter can enjoy it as well. It’s tough sometimes to find food that she can eat that she really enjoys the taste of.

You can use either coconut oil or butter depending on your dietary preferences. If you want to keep it as Paleo as possible, opt for the coconut oil.

Paleo Pumpkin Bars with Coconut Flour | Paleo Desserts

Healthy pumpkin bars

This is by far one of my favorite Paleo desserts. These paleo pumpkin bars are lightly sweet from the maple syrup and have all the yummy pumpkin spice flavor that you’re probably craving without any of the bad stuff.

If you’re craving even more pumpkin goodness, check out my Pumpkin Spice Paleo Coffee Creamer, Paleo Coffee Drink Recipe, and my yummy Pumpkin Coconut Paleo Smoothie Recipe.  That ought to last you a while at least.

This isn’t a super sweet dessert so if you’re entertaining and will have guests that do not follow the Paleo diet, you may want to offer them a non-Paleo dessert like this Easy Homemade Pumpkin Ice Cream.

There are a lot of great ways to enjoy pumpkin (including these Paleo pumpkin bars) during the holiday season even if you are on a special diet or have food intolerances. Just be certain that you watch the ingredients in what you buy.

Don’t let those pumpkin seeds go to waste! If you’re looking for something a bit sweeter than these paleo pumpkin bars, try my organic cupcakes.

Substitution notes

I used real Vermont maple syrup in my Paleo pumpkin bars. Since we get it from our backyard, it’s the easiest sweetener for me to use.

If you prefer not to use maple syrup, you can use honey. Or, if you want you can experiment with stevia. 

If you are not Paleo and you simply want a flourless pumpkin bars recipe, you can stir in chocolate chips or chopped nuts. I’ve also heard people drizzling icing over the top although that won’t work with a Paleo diet.

More Paleo recipes

If you enjoyed these paleo pumpkin bars, why not try one of these recipes.

Yield: 8

Paleo Pumpkin Bars with Coconut Flour | Paleo Desserts

Paleo Pumpkin Bars with Coconut Flour | Paleo Desserts
Paleo Pumpkin Bars with Coconut Flour
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes

Ingredients

  • 5 eggs
  • 1 cup of pumpkin puree, NOT pie filling
  • 1/4 cup coconut oil
  • 1/2 cup coconut flour
  • 1 tsp baking soda
  • 1 tsp vanilla (optional)
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp cloves
  • dash of ginger
  • 1/4 cup real maple syrup

Instructions

  1. Preheat the oven to 400F
  2. Put all the ingredients in the bowl of a stand mixer and whisk until very well blended. The batter will be thick.
  3. Spread into an 8x8 pan that is well greased (or lined with parchment paper)
  4. Bake for 15-20 minutes until it is a little brown on top & the center is set.

Notes

You can omit the vanilla if you want to.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 220Total Fat: 13gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 116mgSodium: 241mgCarbohydrates: 20gFiber: 2gSugar: 11gProtein: 6g

Did you make this recipe?

If you make this, tag me on Instagram so I can see @ellenblogs

20 thoughts on “Paleo Pumpkin Bars Recipe with Coconut Flour”

  1. Ellen, I just made these and they are amazing! I used sodium-free baking soda (EnerG) and doubled the amount to make them super low in sodium. Otherwise, I used your recipe as it and I love, love, love them. Thanks again.
    Reply
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  6. We are excited to try this.  We're just wondering how much coconut flour should be used?  The recipe doesn't list it.  Thanks!
    Reply
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  8. I don't follow a diet of any kind but must admit I like to try making healthier choices for my kids. I may have to check this out. Now just to find flour like that. Thank you for posting this.
    Reply
  9. These look yummy...who am I kidding, I can eat pumpkin out of the can. I have coconut flour but haven't been successful in the few things I've made...but I've not tried enough probably.
    Reply
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  11. Ellen these pale pumpkin bars look delish. I think even if you don't eat paleo they would be worth making! I love fall pumpkin recipes.
    Reply
  12. Honestly I have never tried baking any pumpkin recipe yet. I am just too afraid that I may not be able to handle it right and may end up bad, thanks for sharing this simple recipe which I may try in the future!
    Reply
  13.  I don't follow a paleo diet but I do eat gluten free.  I love that this recipe isn't full of "junk". This pumpkin lover sure appreciates this recipe!
    Reply

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