Healthy Pumpkin Pecan Bars {Gluten-free + Refined Sugar Free + Dairy-free}

Being gluten-free, refined sugar-free and dairy-free, these easy pumpkin pecan bars are the perfect healthy dessert for Thanksgiving or anytime during the holidays!

side view of Healthy Pumpkin Pecan Bars stacked on a small metal plate

Pecan bars or Pumpkin bars?! Why choose when you can have both with these healthy pumpkin pecan bars!

A delicious crust, a perfect layer of pumpkin goodness and a gooey pecan topping… if this doesn’t get you excited for Thanksgiving and the holidays, I don’t know what will!

If you want to treat yourself this holiday season without reaching for the sugar loaded not-so-healthy desserts, this recipe for healthy pumpkin pecan bars is for you!

No dairy, no refined sugar, no gluten, only wholesome ingredients.

overhead shot of a stack of Healthy Pumpkin Pecan Bars on a metal plate

Oat & Almond flour crust + fresh pumpkin filling + caramelized pecan topping = the perfect fall dessert!

With a crust made from oats and almond flour (or almond meal, whichever you call it!), and without any traditional flour, these healthy pecan bars are 100% gluten-free and more nutritious than classic bars – not to mention super delicious!

The filling itself is pretty straightforward with pumpkin puree, maple syrup, pumpkin spice for these perfect Holiday feels and two eggs to bind everything together.

But my favorite part is really the pecan topping! With the coconut sugar, the pecans kind of caramelize and I had to watch myself not to pick and steal the topping before these bars had a chance to get photographed while still whole ????

You’ll probably want to dig in ASAP but make sure you do let your pumpkin pecan bars sit in the fridge for 2 hours before serving them otherwise they won’t be firm enough and it’ll get messy.

Enjoy!

overhead shot of a stack of Healthy Pumpkin Pecan Bars on a metal plate

And while you’re here, I’ve got a little something for you! To help you lay the foundations of your healthy eating (and soon feel amazing!) I put together a clean eating shopping list that you can take with you next time you’re making a trip to the store. Save it to your phone or email it to yourself so you always have it handy!

Download your clean eating shopping list here:

If you tried these Healthy Pumpkin Pecan Bars, don’t forget to rate the recipe below and let me know how it went in the comments – I love hearing from you! You can also follow me on Instagram, Pinterest, and Facebook for more deliciousness and behind-the-scenes!

Healthy Pumpkin Pecan Bars on a white plate
5 from 2 votes
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Healthy Pumpkin Pecan Bars {Gluten-free + Refined Sugar Free + Dairy-free}

Being gluten-free, refined sugar-free and dairy-free, these easy pumpkin pecan bars are the perfect healthy dessert for Thanksgiving or anytime during the holidays!

Course Dessert
Cuisine American
Keyword dessert, pecan bars, pumpkin bars
Prep Time 30 minutes
Cook Time 50 minutes
Resting time 2 hours
Total Time 1 hour 20 minutes
Servings 12 bars
Calories 365 kcal
Author Marie

Ingredients

crust

Filling:

  • 2 cups pumpkin puree, unsweetened (or one 15oz. can)
  • 1/4 cup maple syrup
  • 1/3 cup almond milk or cashew
  • 2 large eggs
  • 1/4 cup coconut sugar
  • 2 teaspoons pumpkin spice
  • 3/4 teaspoon sea salt

Topping:

  • 1 1/2 cups pecans roughly chopped
  • 1/3 cup oat flour see notes to make your own oat flour easily!
  • 1/4 cup coconut sugar
  • 1/2 teaspoon sea salt
  • 2 tablespoons maple syrup
  • 2 tablespoons coconut oil or ghee

Instructions

  1. Preheat oven to 350F/176C degrees.
  2. In a food processor, add oats and process the mixture until it reaches a sandy texture, but not as fine as flour. Then, add the remaining crust ingredients and pulse until dough comes away from the edge.

  3. Add dough to a 9x9 baking dish, using your hands to press it into one even layer. Parbake crust for 20 minutes or until browned and dry to the touch.
  4. In the meantime, whisk together all filling ingredients in a medium mixing bowl. Stir until smooth, then pour onto the parbaked crust. Bake for 25-30 minutes or until filling is firm but still a bit jiggly in the center.
  5. In the meantime, make topping: toss pecans together with oat flour, coconut sugar and salt with your hands. Mix in maple syrup and coconut oil/ghee until mixture comes together.
  6. After pumpkin filling has baked, sprinkle topping in one even layer over top. Bake another 8-10 minutes or until filling no longer jiggles when you shake it. Set aside until completely cooled, then chill for 2 hours before serving.

Recipe Notes

To make oat flour, simply process rolled oats in your food processor until it's a fine powder.

Nutrition Facts
Healthy Pumpkin Pecan Bars {Gluten-free + Refined Sugar Free + Dairy-free}
Amount Per Serving (1 g)
Calories 365 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 8g 40%
Cholesterol 27mg 9%
Sodium 380mg 16%
Potassium 211mg 6%
Total Carbohydrates 31g 10%
Dietary Fiber 4g 16%
Sugars 16g
Protein 6g 12%
Vitamin A 128%
Vitamin C 2.3%
Calcium 8.3%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.

And while you’re here, I’ve got a little something for you! To help you lay the foundations of your healthy eating (and soon feel amazing!) I put together a clean eating shopping list that you can take with you next time you’re making a trip to the store. Save it to your phone or email it to yourself so you always have it handy!

Download your clean eating shopping list here:


 

 

Healthy Pumpkin Pecan Bars – These easy pecan bars are the perfect light dessert for Thanksgiving or anytime during the holidays! #glutenfree #dairyfree #refinedsugarfree #cleaneating, #thanksgivingdesserts, #thanksgivingrecipes, #healthythanksgiving

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posted in
Clean Eating Dairy Free Desserts Fall Recipes Gluten free Paleo Recipes Refined Sugar Free Vegetarian Winter Recipes
19 Comments
    1. You could try with regular plain or GF flour but I haven’t tested myself so I can’t be positive. Let me know if you try it!

    1. They keep for about 5 days in the fridge (but the crust will start to get softer the longer you keep them). I haven’t tried but I think they would freeze perfectly. Freeze them in portions for easier thawing and thaw them overnight in the fridge when needed.

  1. This recipe is delicious! I actually substituted hazelnut flour for the almond, coconut cream for the milk, and flax for the eggs. It was a bit healthier tasting with the flax, but with all the other crunchy ingredients the flax was mostly hidden.

    I have now made the topping from this for all of my tarts and will be using apples as a filling next. This is a very versatile and scrumptious recipe. Thanks for sharing!

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