Assembled in layers, these pumpkin bars combine the bold flavors of chocolate, coconut, and pumpkin. No oven or stove time is required, just a good blender or food processor for mixing together all of the ingredients. The separate layers come together to make a silky, scrumptious guilt-free treat.
How to Make Pumpkin Bars
Soak the dates: Place the dates in a shallow bowl and cover with water. Let them soak for 20 to 30 minutes.
Make the dough: Process the almonds in a food processor until finely chopped. Add the soaked dates, cacao powder, and a teaspoon of cinnamon. Blend until a rough dough forms. Transfer the dough for the bars to the prepared loaf pan and flatten evenly with a spatula.
Make the filling: Add the coconut oil, vanilla, coconut flakes, and salt to the food processor and blend for at least a minute until a paste starts to form. Add to the loaf pan and spread evenly over the almond base.
Make the topping: Add pumpkin puree, honey, banana, and one teaspoon of cinnamon powder in a food processor and blend until smooth. Spread evenly over the coconut filling and sprinkle with coconut flaked. Freeze for one hour before cutting the loaf into squares and serving.
Freezing and Thawing Instructions:
To Freeze: If you plan on making these yummy treats ahead of time, freeze the loaf, cut it into squares, and wrap each square in some wax paper. Place in layers in an air-tight container and refreeze again. The wax paper will make it easy to remove the desired bars from the stack without them sticking together.
To Thaw: Paleo pumpkin bars can be eaten directly from frozen. If you want them to be softer, leave them on the counter for 15 to 30 minutes and enjoy.
(You may also like: Pumpkin Streusel Bars)
Ingredients
- 10 pitted Medjool dates
- 1 cup almonds
- 1 1/2 tbsp dark unsweetened cocoa powder
- 2 tsp cinnamon, divided
- 5 oz. unsweetened coconut flakes, plus more for garnish
- 1 tbsp coconut oil, melted
- 1/2 tsp vanilla extract
- Pinch of salt
- 1/3 cup pumpkin puree
- 1/2 banana
- 2 tbsp honey
Directions
- Place the dates in a shallow bowl and cover with water. Let soak for 20-30 minutes.
- Line a 9x5-inch bread loaf pan with wax paper. Place the almonds in a food processor and pulse to finely chop. Add the soaked dates, cocoa powder, and 1 teaspoon cinnamon. Blend until a rough dough starts to form. Transfer the dough to the loaf pan and use a spatula to evenly flatten.
- Place the coconut flakes, coconut oil, salt, and vanilla into the food processor and blend for at least one minute, until a paste starts to form. Add to the loaf pan, spreading out evenly over the almond base.
- Add the pumpkin puree, banana, honey and one teaspoon of cinnamon to the food processor and blend until smooth. Spread evenly on top of the coconut mixture in the pan. Sprinkle with coconut flakes if desired and place in the freezer for one hour. Cut into squares to serve.
Servings
Time
Notes
Soak the dates: Make sure the dates are fully submerged in water for 20 to 30 minutes. This makes them easier to blend.
Lighten the bars: Use one tablespoon of apple sauce instead of coconut oil to lighten the density of the pumpkin bars. Adjust the sweetness by using less honey if you go this route.
Chill time: Allow the bars to sit in the freezer for at least one hour before cutting them into squares. This allows the layers to set and prevents mixing.
Garnish: Sprinkle additional almond flakes on top if desired before freezing for added texture and a nutty flavor.
Aim for a butter-like consistency: For the middle layer, you’re essentially making coconut butter. Don’t stop blending too soon. The blender might get a bit warm working that hard, but it’s totally worth it.
I can’t eat bananas. What else could be used that wouldn’t alter the flavor. Is the banana a binder? What else would work in that case?
I believe applesauce may also work instead of bananas, though that might alter the flavor a little.
Avocado would probably be a good replacement for bananas
I hate bananas and have found that Yellow Zucchini (even the Green works in a pinch) is an excellent substitute for them. You might want to add a little extra honey and maybe vanilla – I don’t have a huge sweet tooth, so I find that a direct sub works fine :)
I adore pumpkin anything and these sound fantastic! I love all of the layers, they look so rich you would never guess how healthy they really are!
Thanks Annie – hope you enjoy them!
Poss a silly question but how do you make the pumpkin purée??
Where can I get pumpkin puree?
How do I make pumpkin purée ? Thanks Helen
These sound great! I can’t have dates or coconut though. Do you think I could use rasins or figs? What fat would you suggest?
Love the recipe but would double the chocolate layer to fit in a bread tin, was not enough to cover the bottom, winged it! Tasty!
aren’t medjool dates very sweet? what can you sub instead? I am diabetic and can’t use the dates.
Any replacement ideas for the almonds? We have a bit allergy in the family