If you’re looking for an easy way to make pumpkin pie, these healthy pumpkin pie bars are for you! It’s a simple recipe using a pecan almond flour crust, grain free and dairy free making them the perfect healthy pumpkin dessert.
This post is sponsored in partnership with Bob’s Red Mill. As always, all thoughts and opinions are my own. Thank you for supporting the brands that help Fit Mitten Kitchen bring you new recipes!
It is time for everyone’s holiday favorite!
PUMPKIN PIE… in bar form!
It’s basically easier than pumpkin pie and not as intimidating as baking a traditional round pie, if you know what I mean.
Traditionally, pumpkin pie (in its circle form) is made with a standard flour & butter crust. If you’ve never made your own crust before I know this can seem overwhelming.
But no worries – We’re taking the overwhelm out of this healthy pumpkin pie because we’re not making a traditional pie crust, but a crust made with pecans and almond flour.
It’s more of a shortbread style crust and it’s super easy.
The Perfect Healthy Pumpkin Dessert
Whether you’re looking to be a little more health conscious this season or you just love easy healthy desserts, I think you will fall in love with these pumpkin bars.
If you’re sharing with friends and family this year, you can surprise them with this dairy-free and grain-free pumpkin pie recipe – they won’t even know it’s healthier!
Pumpkin pie will forever remind me of my “Nana.” In her old age, she most certainly lost her filter.
One Thanksgiving, everyone was sitting in the living room chatting amongst one another and out of nowhere we hear,
“I would like a small piece of pumpkin pie, please. With lots of cool whip.”
I’d like to think my Nana would approve of my homemade pumpkin pie bars, but she was somewhat of a traditionalist.
Though I doubt she (or anyone else for that matter) would know these are dairy-free and made with coconut milk instead of heavy cream…
Pumpkin Filling Ingredients
- canned pumpkin – We’re using an entire can of pumpkin here (yay!). I wouldn’t recommend roasting a pie pumpkin for this recipe, as I can’t promise the texture will stay the same once baked.
- eggs – provide structure for the filling and will make sure the bars cook properly. I don’t have a sub here for vegan, but if you try an egg replacer, let me know.
- coconut sugar – You can also use date sugar or maple sugar. Really any kind of granulated sugar works here. Whatever you typically use when baking is fine.
- maple syrup – Acts as part of the liquid, but also sweetens the pumpkin pie filling.
- full fat canned coconut milk– full-fat coconut milk is best here if going for the dairy free recipe. If not dairy free, heavy cream or half and half would be best. I haven’t tried this recipe with other milk (i.e. oat or cashew) so I can’t say how it’d turn out.
- tapioca flour – just a bit is necessary to help thicken the pumpkin filling mixture.
- pumpkin spice & cinnamon – obviously pumpkin pie spice is needed. Then we add a bit more cinnamon for more flavor. You can make your own pumpkin spice (linked) using just 4 spice ingredients.
- vanilla extract – always vanilla when baking!
- salt –just a pinch enhances flavors.
Pecan Almond Crust
For this easy gluten free pie crust, whole pecans get processed with fine almond flour, sugar, ghee (or coconut oil or butter or dairy free butter) and a touch of salt.
We’re using Bob’s Red Mill Super-Fine Almond Flour for the crust, which makes these healthy pumpkin pie bars a grain free and a paleo friendly dessert.
Bob’s is my go-to, my main man (literally) when it comes to just about all of my pantry baking ingredients. You just can’t go wrong with their amazing quality and product line up!
Their Super-Fine Almond Flour is made from blanched almonds (not whole almonds, that’s “almond meal”) and is perfect for all of your grain-free baking needs.
Just see all of my almond flour recipes, here.
How to Make Pumpkin Pie Bars
Let’s dive in to how we make these healthy pumpkin pie bars. As mentioned previously, it’s really quite easy.
For equipment you’ll need:
- 9×13 pan OR quarter sheet pan ( <— what I used) lined with parchment paper.
- measuring cups
- food processor or small blender (for the crust)
- large bowl
- whisk, electric hand mixer or stand mixer
Step 1 – Make the Almond Flour Crust
Process the pecans in your food processor then add almond flour, sugar, and melted ghee (or whatever fat you’re using).
Process again until the dough forms. Then press down into a parchment lined pan and bake for about 10 minutes at 350ºF.
Allow the crust to cool for 15 minutes before making the pumpkin pie filling.
Step 2 – Prepare the Pumpkin Pie Filling
In a large bowl mix together canned pumpkin, maple syrup, sugar, eggs full-fat coconut milk, spices, salt and vanilla.
I like to use an electric mixer here to ensure everything is well combined. If you don’t have an electric mixer, be sure to whisk the eggs and pumpkin together first before adding the rest of the ingredients.
Step 3 – Bake the Pumpkin Pie Bars
Pour the pumpkin pie filling over the baked crust and spread smooth .
Bake for 35-40 minutes, until middle has just set.
Step 4 – Chill bars in fridge
My bars took 40 minutes and at first I thought they were overdone because the color was a little dark, but after chilling in the fridge for a few hours the pie filling set and lightened up.
Coconut Whipped Cream Topping
What’s a healthy pumpkin pie recipe without coconut whipped cream?!
If you are feeling ambitious, you can make your own whipped cream topping by whipping a chilled (overnight) full-fat can of coconut milk. There are also dairy free whipping cream alternatives, but I have not tried those yet.
To make whipped cream, use a stand mixer fitted with whisk attachment; whip cream until light and fluffy.
If you don’t feel like making homemade, there are loads of dairy-free whipped topping alternatives if you’re looking for a store-bought option.
Making ahead
You can make these pumpkin pie bars in advance, the morning of up to one day ahead. Be sure to store in fridge until ready to serve
Just note the longer the bars sit, the softer the crust gets.
If you make this recipe, be sure to leave a comment and review below! I love hearing from you and it helps others learn about the recipe too. Xx Ashley
PrintHealthy Pumpkin Pie Bars {paleo friendly}
The perfect holiday dessert: Healthy Pumpkin Pie Bars! This easy recipe is made gluten free with an almond flour pecan crust (no dough rolling necessary!) and a healthy pumpkin pie filling. Makes about 18 pumpkin pie squares, perfect for a crowd.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 18 bars 1x
- Category: Dessert
- Method: Oven
- Cuisine: American Holidays
- Diet: Gluten Free
Ingredients
Pecan Almond Flour Crust
- 2 cups Bob’s Red Mill Super-Fine Almond Flour
- 1 cup raw pecans
- 2 tablespoons coconut sugar
- 4 tablespoons ghee (or coconut oil, or dairy-free butter)
Pumpkin Pie Filling
- 1 (15 ounce) canned pumpkin
- 2 large eggs
- 1/3 cup coconut sugar
- 1/4 cup maple syrup
- 1.25 cups full-fat canned coconut milk
- 1.5 teaspoons vanilla extract
- 1.5 tablespoons tapioca flour
- 2 teaspoons pumpkin pie spice
- 1 teaspoons ground cinnamon
- 1/4 teaspoon salt
Instructions
- Make the Crust: Preheat oven to 350ºF and line a quarter sheet pan (or 9×13 pan) with parchment paper; set aside. Process the pecans in your food processor into little pieces. Add almond flour, sugar, and melted ghee (or whatever fat you’re using) and process again until the dough forms and butter has been fully incorporated. Evenly press crust mixture into a parchment lined pan. (Try to make layer as even as possible.) Bake for 12-15 minutes at 350ºF. Allow the crust to cool for 15 minutes before making the pumpkin pie filling.
- Prepare the Pumpkin Pie Filling: In a large bowl using electric mixer, combine canned pumpkin, eggs, sugar, maple syrup, full-fat coconut milk, vanilla, tapioca flour, spices and salt; mix until smooth. (If you don’t have an electric mixer, be sure to whisk the eggs and pumpkin together first before adding the rest of the ingredients.) Pour the pumpkin pie filling over the baked crust and spread smooth.
- Bake: Bake for 35-40 minutes, until middle has just set.
- Refrigerate: Chill bars in the fridge for at least 3 hours, up to overnight. Cut into squares and serve with dollops of whipped cream.
- Make Coconut Whipped Cream: 1 (15 ounce) can of full-fat coconut milk must be refrigerated for at least 6 hours, preferably overnight. Remove cream only from can (discard water or save for smoothies) and whip with electric mixer until light and fluffy. Add up to 1 tablespoon maple syrup, or powdered sugar to taste.
Notes
These bars are best made up to 1 day in advance, or 3-4 hours ahead. The longer the bars sit (past 2 days) the softer the crust gets.
Bars can be cut into 24 for smaller squares if needed.
I did not text this recipe in an 8×8 or 9×9 pan, but that may work. Baking time will need to be adjusted, likely an additional 10+ minutes needed for pie filling (not the crust).
Nutrition
- Serving Size: 1 bar
- Calories: 158
- Sugar: 9g
- Sodium: 42mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 2g
- Protein: 2g
- Cholesterol: 21mg
Keywords: healthy pumpkin pie recipe, healthy pumpkin desserts, paleo pumpkin pie
Maryellen Listermann says
Hi, these look awesome. Could I use maple sugar instead of the coconut sugar. Thx.
Ashley says
Yes maple sugar should be fine! I haven’t used that a ton with baking, but just made sure the sugar has dissolved fully when mixing.
Nisa says
Lovely lower carb option for pumpkin pie. I made this a day ahead and the crust held up great. Just enough sweetness when paired with whip cream.
★★★★★
Jessica says
Oh my goodness these look delicious!! I can’t wait to try these! I’m so excited that there’s a pumpkin pie recipe with ingredients that I can actually eat!
Just wondering if I’m able to substitute the coconut sugar or even omit it all together (maybe adding a bit of something else aka tapioca flour?) Not sure if this will work, but I can’t eat certain sugars like coconut and I also don’t have much of a sweet tooth 🙂
Thanks again for all your amazing recipes!!
Ashley says
You can replace the coconut sugar with any granulated sugar 🙂 these aren’t super sweet so I’d recommend keeping a little sugar. Hope that helps!
Esther says
Can I use walnuts instead of pecans in the crust
Ashley says
yes thats fine 🙂
judy says
Could this be made into a pie instead of bars? Sounds great!
Nicole+K says
I genuinely prefer this healthier version to the regular pumpkin pie! It’s creamy and absolutely delicious! I loved it so much for Thanksgiving I’m making it again (4 days after I ate them all)! 10/10 I have sent this recipe to so many people whether they asked for it or not!
★★★★★
Ashley says
Yay!! So glad to hear it. Thanks for taking the time to leave a comment and review!
Kara says
Hi! Could this be made using any gf flour?
Thanks!
Ashley says
Hi there! I haven’t made the crust with gluten free flour so I don’t have a good substitute off the top of my head. You could use gluten free flour in the pie filling though (in place of the tapioca flour). You’d probably want to find a gluten free flour crust recipe to bake separately. Then proceed with this filling.
Sara says
I’m really not a big fan of pumpkin pie, so I was surprised with how much I truly enjoyed this treat! I loved that it was not sweet, but deliciously pumpkin
★★★★★
Shawn Shelleman says
This recipe looks really good! Pumpkin pie is my husband’s favorite, but he has type 2 diabetes, so this looks like a healthy alternative to traditional pumpkin pie. I just have a couple of questions. We live in a rural city, and the only way I can get tapioca flour is to have it delivered to the store or to my home, or drive an hour into the closest large city. So I searched the internet and found that cornstarch is a suitable substitute for tapioca flour. Will this work? Also I’m using Splenda baking blend sugar, do you know how, or if, it will affect the net carbs, and sugars? Thank you.
Ashley says
Hi there, Cornstarch is a suitable substitute for tapioca flour, for this recipe you can use 1 tablespoon of cornstarch for this recipe. I am not familiar with using Splenda baking blend but I assume it would affect the net carbs and sugars, as it isn’t all cane sugar.