Paleo Pumpkin Bars

Here’s a tasty pumpkin recipe I tried over the weekend. It is pretty easy to make and is lower in sugar than some other recipes. It is also gluten and dairy free and may be a healthier option for some at Thanksgiving. Give it a try if you like.

Paleo Pumpkin Bars


  • ⅓ cup coconut flour
  • 2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • ⅛ tsp sea salt
  • 2 eggs, beaten
  • ⅓ cup organic pumpkin puree
  • ⅓ cup organic maple syrup (I used used honey)
  • 3½ tbsp unsweetened almond milk, or coconut milk, or cashew milk
  • 2 tbsp coconut oil or dairy butter, melted.
  • 1 tsp vanilla extract
  • ½ tsp baking soda + 1 tsp apple cider vinegar, mixed in a separate bowl (will create a fizzy mix)

Crumble Topping:

  • ⅓ cup almond or pecan meal (grind up raw almonds or pecans in a magic bullet or coffee grinder)
  • 3 tbsp unsweetened organic coconut flakes.
  • 1 tbsp coconut sugar
  • ¼ tsp cinnamon
  • 2 ½ tbsp coconut oil or dairy butter, melted
  • 1/2 bag of pecan chunks
  1. Preheat oven at 350 F, and grease or oil an 8×8 pan.
  2. In a large mixing bowl combine: ⅓ cup coconut flour, 2 tsp pumpkin pie spice, 1 tsp cinnamon, and ⅛ tsp sea salt. Mix together thoroughly. Set aside.
  3. In a different large mixing bowl combine: 2 eggs, 3½ tbsp almond or coconut milk, ⅓ cup pumpkin puree, 2 tbsp melted coconut oil or butter, ⅓ cup maple syrup or honey, and 1 tsp vanilla extract. Mix together until combined. Add the baking soda and vinegar mixture to the egg mixture. Mix together thoroughly.
  4. Add coconut flour mixture to the egg mixture and stir until combined.
  5. Pour and spread batter into greased 8×8 pan, and set aside.
  6. In a medium mixing bowl combine all the crumble topping ingredients, use a fork to mix topping until a paste forms.
  7. Take the crumble topping and scatter chunks of crumble topping all over the top of the pumpkin batter in the pan.
  8. Sprinkle with pecan chunks.
  9. Bake at 350 F for 28 to 30 minutes or until top is browned, and toothpick comes out of center clean.
  10. Cool completely. You can also refrigerate.
  11. Cut into 9 medium size bars and serve. Top with Coconut Whipped Cream if desired.

Coconut Whipped Cream

  • 1 can (14 ounces) coconut milk, chilled
  • 1 tablespoon maple syrup (more to taste)
  • 1 teaspoon vanilla extract

Chill the can of coconut milk at least over night (better yet, 24 hours).

The fatty coconut cream will separate from the water in coconut milk. It will accumulate at the top and harden.

Using a hand mixer, whip the coconut cream with maple syrup, and vanilla extract until fluffy.

The whipped coconut cream should be stable enough to ice cake or cupcakes with.





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