Easy Paleo Pumpkin Pie Bars (Gluten Free, 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. 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. This is so they are easy to cut and stay together as little squares, or if you want to get creative, as little triangles the way I cut them here! I created this recipe years ago before I had my blog, and they were always a hit. So I decided this Thanksgiving and holiday season, they’ve earned a spot here!
These bars are low glycemic and low sugar. I have an aunt who is severely diabetic and I make these for her year around, she can’t believe her sugar levels don’t change after eating 2-3 at a time. When you bake with coconut sugar, your desserts stay low glycemic. So they become a safer option on restricted or low sugar diets. And it doesn’t taste like coconut! It’s a rich caramel-y flavor. You can adjust your sweetness in these bars. 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.
These bars are paleo, grain free, low glycemic, and safe on a low fodmap diet. If you’re looking for a delicious pumpkin paleo Thanksgiving or holiday dessert, you have to make these pumpkin pie bars!
What is in these pumpkin pie bars?
Almond flour: This is the main flour in your crust, it’s full of protein and keeps your bars low carb
Tapioca Flour: This is your binder for the almond flour. It helps absorb moisture
Vegan Butter/Butter: Gives your crust a nice buttery flavor, somewhere in between pie crust and shortbread
Coconut Sugar: A low glycemic sugar that I love to use in all my baking. It does not have a coconut flavor, it’s more caramel-y and rich
Egg: You can sub the egg in your crust for a flax egg or egg substitute. I have not subbed this in the filling but you can try an aquafaba substitute or gelatin egg
Cinnamon: This gives your crust a nice hint of spice
Sea salt: Salt always balances the sweet out in recipes
Maple Syrup: Just a touch in your filling Vanilla: This gives your filling a touch of vanilla flavor
Pumpkin Pie Spice: This is what makes your filling taste like pumpkin pie
Plant Based Milk: I suggest oat milk here because it is nice and thick. Any heavier plant based milk will work
What do I need for these pumpkin pie bars?
A square 9x9" baking dish or 9" pie pan
Are they 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!
1 cup almond flour
1 cup tapioca flour
4 tbsp of vegan butter/grass fed butter
1/4 cup coconut sugar
1 egg or flax egg
1/2 tsp sea salt
1 tsp cinnamon
2-1/2 cups of pure canned pumpkin
1 egg* see notes for sub
1/3 cup coconut sugar
2 tsp pure maple syrup
1 tsp vanilla extract
1 tbsp pumpkin pie spice
1/3 cup of oat milk — or any thicker non dairy milk
1/4 tsp sea salt
Preheat the oven to 375F. Line a 9x9 baking pan or 9” pie dish with parchment or grease up well with cooking spray. Set aside.
In a medium size bowl, add all the crust ingredients and knead well until a dough forms. You can get messy and do this by hand, or you can use a stand mixer to form a dough.
Press the dough into the bottom of your baking pan until flat and even on the bottom of the pan only. Set aside.
In another medium size bowl, mix all filling ingredients together with a whisk until fully combined. Fold on top of the crust bottom.
Bake for 60 minutes or until edges brown and center is gelled. Cool on a cooling rack in the pan until room temperate. Then lift your squares from the pan with your parchment lining to cut, or cut in the pan and remove one by one with a spatula.
Store in the refrigerator once cooled for up to 7 days. These also store well in the freezer, and defrost when you want a pumpkin treat.
You can sub with a flax egg or egg replacer for the crust. You cannot sub the egg in the filling with a flax egg. You could try a gelatin egg or aquafaba egg (chickpea can water) as a sub in the filling. I haven’t tried either but I think they would work here!
Make sure your pumpkin is pure with no added sweeteners
There is no sub for the almond flour. You can try another nut flour, like hazelnut.
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.
Here are some other pumpkin recipes you may enjoy: