Healthy Pumpkin Pecan Bars on a white plate
5 from 2 votes

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




  • 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


  • 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


  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.