These healthy pumpkin pie bars are a delicious and nutritious alternative to traditional pumpkin pie. With a lighter, guilt-free crust and filling, they are perfect for enjoying during fall or as a tasty snack any time of year.

FULL RECIPE

Ingredients

• 1 cup almond flour
• 1/4 cup coconut flour
• 1/4 cup melted coconut oil
• 1/4 cup maple syrup
• 1/2 tsp vanilla extract
• 1/2 tsp salt
• 1 1/2 cups canned pumpkin puree
• 2 large eggs
• 1/4 cup maple syrup (for filling)
• 1/2 tsp ground cinnamon
• 1/2 tsp ground ginger
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cloves
• 1/4 tsp ground allspice
• 1/2 tsp vanilla extract
• 1/4 tsp salt
• 1/2 cup unsweetened almond milk

Directions

1. Preheat the oven to 350°F (175°C) and line an 8×8-inch baking pan with parchment paper.
2. In a medium bowl, combine almond flour, coconut flour, melted coconut oil, 1/4 cup maple syrup, vanilla extract, and salt. Stir until the mixture forms a dough.
3. Press the dough evenly into the bottom of the prepared baking pan.
4. Bake the crust for 10-12 minutes, or until golden brown. Remove from the oven and let it cool slightly.
5. In a separate bowl, whisk together pumpkin puree, eggs, 1/4 cup maple syrup, cinnamon, ginger, nutmeg, cloves, allspice, vanilla extract, salt, and almond milk until smooth.
6. Pour the pumpkin filling over the cooled crust and spread it evenly.
7. Bake for 25-30 minutes, or until the filling is set and a toothpick inserted into the center comes out clean.
8. Let the bars cool completely before slicing into squares.
9. Refrigerate any leftovers for up to 5 days.

Nutritional Information

• Calories: 150 per serving
• Protein: 4g
• Carbs: 10g
• Fat: 12g
• Fiber: 3g
• Sugar: 6g
• Sodium: 150mg

Benefits of Using Almond Flour

Almond flour is a staple ingredient in many healthier recipes due to its lower carbohydrate content compared to traditional wheat flour. It is rich in healthy fats, protein, and fiber, which can aid in satiety, making it an excellent choice for those trying to maintain a balanced diet. Additionally, almond flour is gluten-free, which is beneficial for individuals with gluten sensitivities or celiac disease. It also adds a subtle nutty flavor to baked goods, enhancing the overall taste of the pumpkin pie bars.

The Role of Coconut Flour in Healthy Baking

Coconut flour is another low-carb, high-fiber alternative to traditional flours. It absorbs more liquid than other flours, which helps to create a denser and more moist texture in baked goods. Coconut flour is also rich in healthy fats and provides a slight coconut flavor, complementing the pumpkin filling perfectly. The use of coconut flour in this recipe ensures that the bars remain firm and hold together without the need for gluten or refined sugars.

Why Coconut Oil is a Great Baking Option

Coconut oil is a healthy fat that is often used in baking recipes as a substitute for butter or vegetable oils. It contains medium-chain triglycerides (MCTs), which are known for their potential to boost metabolism and provide a quick energy source. In addition to being a healthier fat option, coconut oil also imparts a subtle coconut flavor to baked goods, contributing to the overall flavor profile of the pumpkin pie bars.

The Sweetness of Maple Syrup

Maple syrup is a natural sweetener that adds a rich, caramel-like sweetness to baked goods without the use of refined sugars. It is a better alternative to traditional sweeteners like white sugar because it contains trace minerals like zinc and manganese, which are essential for immune function and overall health. By using maple syrup in this recipe, you reduce the refined sugar content and still achieve that desired sweetness that makes pumpkin pie so irresistible.

Pumpkin Puree: A Nutrient-Packed Filling

Pumpkin puree is the star of this recipe. It’s a powerhouse of nutrients, including vitamins A and C, potassium, and fiber. The high fiber content of pumpkin helps in digestion and promotes a healthy gut. Moreover, pumpkin is a low-calorie ingredient that can help with weight management. It’s also a rich source of antioxidants, which can help fight free radicals and reduce inflammation in the body. By using pure pumpkin puree, you ensure that these health benefits are part of your dessert.

Eggs: The Binding Agent in Healthy Desserts

Eggs play a crucial role in many baking recipes, particularly when creating the filling for pumpkin pie bars. They act as a binding agent, ensuring that the pumpkin filling remains firm and doesn’t crumble after baking. Eggs also contribute to the protein content of the dessert, making it more filling and satisfying. Additionally, eggs help to stabilize the texture and give the bars a smooth, creamy consistency.

Spices that Elevate Flavor

The combination of spices used in this recipe – cinnamon, ginger, nutmeg, cloves, and allspice – creates a warm and aromatic flavor profile that is synonymous with fall desserts. These spices not only enhance the taste but also provide numerous health benefits. Cinnamon is known for its anti-inflammatory properties and its ability to regulate blood sugar levels, while ginger aids in digestion. Nutmeg and cloves add a fragrant depth to the flavor, making these bars even more indulgent without adding any unhealthy ingredients.

The Importance of Vanilla Extract

Vanilla extract is often used in baking to provide a sweet and aromatic flavor. In this recipe, the addition of vanilla extract helps to balance the spices and enhance the sweetness of the maple syrup. It’s an essential ingredient that rounds out the flavor profile of the bars, making each bite more enjoyable. The natural flavor of vanilla also pairs wonderfully with pumpkin, creating a dessert that feels both comforting and decadent.

Almond Milk: A Dairy-Free Alternative

For those following a dairy-free or vegan lifestyle, almond milk serves as an excellent substitute for regular milk. It’s low in calories and provides a creamy texture without the use of animal products. Almond milk is also rich in vitamins and minerals, such as vitamin E, which is known for its skin and antioxidant benefits. When added to the pumpkin filling, almond milk helps to create a smooth and velvety texture that complements the other ingredients.

How to Make Pumpkin Pie Bars Healthier

To make this pumpkin pie bar recipe even healthier, you can opt for unsweetened versions of the ingredients where possible. For example, using unsweetened almond milk instead of sweetened varieties will reduce the sugar content. Additionally, reducing the amount of maple syrup or substituting it with stevia or another natural sweetener can lower the calorie count. You can also add extra fiber by incorporating chia seeds or flaxseeds into the crust or filling.

Serving and Storing Pumpkin Pie Bars

Once the pumpkin pie bars have cooled, they can be cut into small squares and served as a delightful snack or dessert. These bars make a great option for gatherings, as they are easy to serve and portion out. They are also ideal for meal prepping, as they can be stored in the refrigerator for up to five days, making them a great make-ahead treat. For longer storage, these bars can be frozen for up to two months, allowing you to enjoy them later on.

Why These Pumpkin Pie Bars Are Perfect for Fall

The flavors and ingredients used in this recipe are a nod to the autumn season, with pumpkin being the quintessential fall ingredient. The warm spices and creamy filling make these bars an ideal treat for the cooler months, whether for a cozy family dessert or a festive holiday gathering. The use of wholesome ingredients also makes them a guilt-free option, so you can indulge without the worry of overindulgence.

Health Benefits of Pumpkin

Pumpkin is an incredibly nutritious vegetable, packed with essential vitamins and minerals. It’s particularly rich in beta-carotene, which the body converts into vitamin A. This vitamin is essential for maintaining healthy vision, skin, and immune function. Additionally, the fiber content in pumpkin helps to keep your digestive system running smoothly and can contribute to heart health by reducing cholesterol levels. By incorporating pumpkin into this recipe, you’re adding a wealth of nutrients to your dessert.

The Versatility of Pumpkin Pie Bars

While these pumpkin pie bars are already a delicious fall treat, you can easily customize them to fit your taste preferences. For example, you can add a sprinkle of dark chocolate chips to the filling for a touch of indulgence or top the bars with whipped coconut cream for an extra creamy texture. You could also experiment with different nuts in the crust, such as pecans or walnuts, to add a bit of crunch.

How These Bars Fit into a Balanced Diet

These pumpkin pie bars are an excellent addition to a balanced diet, particularly for those looking to reduce their intake of refined sugars and processed ingredients. The use of almond flour, coconut flour, and natural sweeteners like maple syrup makes them a much healthier option compared to traditional pumpkin pie, which is often loaded with sugar and unhealthy fats. The inclusion of protein-rich eggs and fiber-packed pumpkin also makes these bars more filling and satisfying.

Pumpkin Pie Bars for Special Diets

If you follow a specific diet, these pumpkin pie bars can easily be adapted to suit your needs. They are naturally gluten-free and can be made dairy-free by using plant-based milk and oils. You can also adjust the sweetness level by reducing the amount of maple syrup or substituting with a sugar-free alternative. These bars are also suitable for low-carb diets when you reduce the serving size or make adjustments to the flour mixture.

Why These Bars Are Ideal for Meal Prep

One of the key advantages of this pumpkin pie bar recipe is its suitability for meal prep. Once made, the bars store well in the fridge for several days, making them a convenient option for busy weeks. You can prepare them ahead of time, slice them into portions, and grab them whenever you need a healthy snack or dessert. With minimal effort, you’ll have a nutritious treat on hand that’s easy to enjoy at any time.

The Impact of Spices on Health

The spices used in this recipe, particularly cinnamon and ginger, have long been valued for their medicinal properties. Cinnamon, for example, is known to help regulate blood sugar levels and support heart health. Ginger has anti-inflammatory properties that can help with digestion and reduce symptoms of nausea. By incorporating these spices into your pumpkin pie bars, you’re not only adding flavor but also a variety of health benefits.

Conclusion

In conclusion, these healthy pumpkin pie bars are a perfect way to enjoy a seasonal favorite without the guilt. By swapping out traditional ingredients for healthier alternatives like almond flour, coconut flour, and maple syrup, you’re creating a dessert that’s both delicious and nutritious. Whether you’re looking to enjoy them as a snack, serve them at a fall gathering, or meal prep for the week, these bars are a versatile and satisfying option. With their rich flavor, smooth texture, and health benefits, they’re sure to become a staple in your fall dessert repertoire.