Name: Healthy Pumpkin Bars
Prep time: 10 min
Cook time: 20 min
Total time: 40 min
Cuisine: American
Ingredients: 2 ¼ cups old fashioned rolled oats or quick oats (do not use instant oatmeal); ½ cup oat flour*; 1 ¼ teaspoons baking powder (aluminum-free recommended); 1 ½ teaspoons ground cinnamon; 1 teaspoon ground ginger; ¼ teaspoon freshly grated nutmeg; ¼ teaspoon kosher salt; ¾ cup pumpkin purée (NOT pumpkin pie filling); 1 cup milk of choice (skim, almond, soy, etc.); 1 large egg; ¼ cup pure maple syrup (Grade B preferred); 2 tablespoons creamy peanut butter, almond butter, or other nut butter; ½ cup desired mix-ins (e.g., chopped nuts, dried cranberries, chocolate chips, diced apricots, coconut)

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These Healthy Pumpkin Bars are the perfect fall treat—soft, spiced, and naturally sweetened. Made with oatmeal and pumpkin purée, they’re gluten-free, nourishing, and versatile enough to enjoy for breakfast, snack time, or dessert. With your choice of mix-ins, they’re easy to customize and even easier to love.

Why You’ll Love This Recipe

These pumpkin bars strike the perfect balance between delicious and nutritious. They’re made with wholesome ingredients like oats, pumpkin, nut butter, and maple syrup, making them a healthier alternative to traditional pumpkin desserts. Naturally gluten-free and dairy-optional, they’re a great option for many dietary needs. Best of all, they come together in one bowl and bake in just 25 minutes, making them ideal for busy schedules and meal prep.

Healthy Pumpkin Bars

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 ¼ cups old-fashioned rolled oats or quick oats (not instant)
½ cup oat flour*
1 ¼ teaspoons baking powder
1 ½ teaspoons ground cinnamon
1 teaspoon ground ginger
¼ teaspoon freshly grated nutmeg
¼ teaspoon kosher salt
¾ cup pumpkin purée (not pumpkin pie filling)
1 cup milk of choice (such as almond, soy, or skim)
1 large egg
¼ cup pure maple syrup (Grade B recommended)
2 tablespoons creamy peanut butter, almond butter, or other nut butter
½ cup mix-ins (e.g., chopped nuts, dried cranberries, chocolate chips, diced apricots, coconut)

Directions

Preheat oven to 350°F. Lightly grease an 8×8-inch baking pan with cooking spray and set aside.
In a large bowl, mix the oats, oat flour, baking powder, cinnamon, ginger, nutmeg, and salt.
In another bowl, whisk together the pumpkin purée, milk, egg, maple syrup, and nut butter until smooth.
Pour the wet ingredients into the dry ingredients and stir gently just until combined.
Fold in your desired mix-ins.
Transfer the batter to the prepared baking pan and smooth the surface with a spatula.
Bake for 20 to 25 minutes, or until the top is golden and a knife inserted in the center comes out clean.
Let the bars cool completely in the pan before slicing.

Servings and timing

Servings: 8 large or 16 small bars
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 40 minutes

Variations

Make it Vegan: Use a plant-based milk and replace the egg with a flax egg (1 tbsp flaxseed meal + 3 tbsp water).
Add a Crunch: Include chopped walnuts or pecans for extra texture.
Chocolate Lovers: Add mini chocolate chips for a sweet treat.
Fruit-Forward: Mix in dried cranberries, raisins, or chopped dried apricots.
Spice It Up: Add cloves or allspice for a deeper fall flavor profile.

Storage/Reheating

Store leftover pumpkin bars in an airtight container at room temperature for up to 3 days, or in the refrigerator for up to 1 week.

To freeze, wrap bars individually and place in a zip-top freezer bag. Freeze for up to 3 months. Thaw overnight in the refrigerator or at room temperature for a few hours.

FAQs

Can I use pumpkin pie filling instead of pumpkin purée?

No, pumpkin pie filling contains added sugar and spices. Use pure pumpkin purée for the best results.

How do I make oat flour at home?

Simply blend rolled oats in a food processor or blender until they reach a fine, flour-like consistency. Measure after blending.

Are these bars gluten-free?

Yes, as long as you use certified gluten-free oats and oat flour.

Can I double the recipe?

Yes, you can double the recipe and bake it in a 9×13-inch pan. You may need to adjust the baking time slightly.

What kind of milk works best?

Any milk works well—dairy or non-dairy. Almond milk, soy milk, and skim milk are all great choices.

Can I make these bars nut-free?

Yes, use a seed butter like sunflower seed butter instead of peanut or almond butter.

Are these sweet enough for dessert?

They have a mildly sweet flavor perfect for a light dessert. For extra sweetness, increase the maple syrup slightly or add chocolate chips.

Do they taste strongly of pumpkin?

The pumpkin flavor is subtle and well-balanced with the spices, making them enjoyable even for those who aren’t big pumpkin fans.

Can I serve these warm?

Yes, they’re delicious slightly warmed, especially if you add chocolate chips or serve them with a spoonful of yogurt.

Can I add protein powder?

Yes, you can substitute a small portion of the oat flour with protein powder, but be sure to adjust the liquids slightly if needed.

Conclusion

These Healthy Pumpkin Bars are a flavorful, feel-good treat that fits seamlessly into any season, though they shine brightest in fall. With cozy spices, whole grain oats, and a naturally sweetened batter, they offer all the comfort of pumpkin desserts with none of the guilt. Easy to make, customizable, and great for snacking or sharing, they’re a wholesome favorite you’ll want to make again and again.