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Gluten Free Pumpkin Pie Crumble Bars (Paleo Friendly, Low FODMAP)

Love pie but don’t want to make a pie? I got you. These pumpkin pie bars are basically a pumpkin pie in bar form, topped with a sweet oat streusel crumble. The difference is, the filling is a little thicker than pumpkin pie and the crust is more like a shortbread texture than a flaky pie crust. And they are so easy to make. These pumpkin pie bars are always a hit, perfect for a fall or Thanksgiving dessert!

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A healthier but just as delicious version of pumpkin pie!


Pumpkin pie bars are easier to make than pie but JUST AS GOOD. They are paleo-friendly (if you omit the oats in the crumble), lower glycemic, and safe on a low FODMAP diet in single servings. I like my desserts NOT sweet, but you can add up to a 1/2 cup of coconut sugar in this filling if you like a bit more sweet in your desserts. If you’re looking for a delicious pumpkin paleo Thanksgiving or holiday dessert, you have to make these pumpkin pie bars!


INGREDIENTS IN GLUTEN FREE PUMPKIN PIE CRUMBLE BARS

  • Almond Flour

  • Tapioca Flour

  • Vegan Butter or Real Butter

  • Coconut Sugar or Granulated Maple Sugar

  • Egg

  • Cinnamon

  • Sea salt

  • Maple Syrup

  • Vanilla

  • Pumpkin Pie Spice

  • Non Dairy Milk

  • Oats

  • Oat Flour or Almond Flour


SUBSTITUTIONS + SWAPS


1. Unfortunately no subs have been tested for the almond flour. Almond flour can only be subbed with other nut flours.


2. Tapioca Flour can be subbed for Arrowroot Starch. (Tapioca flour and tapioca starch are the same thing!)


3. I use Miyoko's Butter in this recipe, any non dairy butter sticks should work. Or regular butter.


4. Coconut Sugar can be subbed for granulated maple sugar. I actually prefer maple sugar in this recipe, it's lower in FODMAPs, but it is more expensive so I stick with coconut sugar.


5. You can sub the egg in the crust for a flax egg or egg substitute. I have not subbed the egg in the filling but you can try an aquafaba substitute or gelatin egg. I just can't promise it'll gel up an solidify the same!

6. Maple Syrup in the filling can be swapped for honey or agave.


7. Pumpkin Pie Spice: If you don't have a pre-made blend, you can mix your own. Here's a recipe for the ratio!


8. Plant Based Milk: I suggest oat milk here because it is nice and thick. Any heavier plant based milk will work.


9. The oat flour in the topping can be swapped for all purpose gluten free flour. You may also try almond flour.



HOW WE MAKE GLUTEN FREE PUMPKIN PIE CRUMBLE BARS:


1. Make the dough by mixing all ingredients together in a bowl until a dough forms. Press the dough into the bottom of a 9x9" lined baking dish.

2. In a bowl, mix together all filling ingredients. Pour the filling on top of the crust.

3. Place in oven for 10 minutes and prepare the crumble topping. Mix the topping ingredients together in a small bowl. At the 10 minute mark, pull the bars out, sprinkle the coating over the top until fully coated.

4. Place back in oven and bake for another 45-50 minutes.

5. Remove from oven, let cool, slice up and enjoy!


Love pumpkin? Here are some other pumpkin recipes you may enjoy:


Paleo Pumpkin Pop Tarts
Pumpkin Chocolate Chip Cookies, GF
Pumpkin Spice Latte Cinnamon Rolls
Paleo Pumpkin Pie Ice Cream
White Chocolate Pumpkin Pie Bars, Dairy Free


FAQ


What kitchen tools are needed for paleo pumpkin pie crumble bars?

  • A square 9x9" baking dish or 9" pie pan


Are gluten free pumpkin pie crumble bars easy to make?


This is very easy level baking. No special equipment is required. You will mix the filling dough, by hand if preferred. Pour the filling ingredients over your crust bottom and bake! The topping crumble is mixed and added 10 minutes into baking the bars.



Can I sub the egg in this recipe?


I love to provide substitutions and swaps, but it's tricky in this recipe. Eggs are needed in the filling to hold together the pumpkin or it may become mush. If you'd like to try to swap, I suggest aquafaba or even gelatin, but I can't guarantee it'll work. The egg in the crust can be swapped for a flax egg.


I have plenty of vegan recipes on my site, search "vegan" on the homepage!



How do I make pumpkin pie bars paleo?


To make pumpkin pie bars paleo, you will just need to omit the oats in the crumble topping. The rest of the recipe is paleo. You can use the crumble topping in this crisp recipe instead! Make the rest of this recipe the same.



Can I make gluten free pumpkin bars nut free?


Unfortunately the almond flour cannot be swapped in this recipe for any other flours except for nut flours. It needs the moisture and fat content to bake into a crispy crust. You can try to replace both almond and tapioca flour with an all purpose gluten free flour, but it hasn't been tested, and may be a little dry.


Are pumpkin pie bars low FODMAP?


Pumpkin is a safe serve at 1/3 cup. Since the whole recipe only calls for 1/2 cup, these pumpkin pie bars are low FODMAP! Use maple sugar instead of coconut sugar to ensure they stay low FODMAPs at larger servings.


Remember that low FODMAP doesn't mean no FODMAPs! Eating FODMAP foods at a safe serve size is healthier for us and for well rounded and diverse gut bacteria.


Any other questions? Ask below in the comment box!



Please leave comments, questions, and ratings below! It helps me with the recipe and future recipe, and helps others as well. As always, tag me in your creations on Instagram @gutsy_baker, and #gutsybakes.