Maple Pecan Paleo Pumpkin Bars

Everyone loves fall, and it’s officially here. Besides the leaves changing colors, and the crisp fall air, the other thing that this season comes with is pumpkin-spiced everything. 

Pumpkin spice lattes, pumpkin desserts, and even pumpkin cocktails. 

Pumpkin-flavored goodies are available only for a few short weeks before the recipes are packed away for next year, so enjoy it while you can. 

We’ve created the ultimate fall dessert… Maple Pecan Paleo Pumpkin Bars!

Completely paleo-friendly and gluten-free, these bars will deliver every time - whether you’re making them for your kids’ lunches, or for a Thanksgiving dessert or holiday treat, they’re a delicious, better-for-you alternative to traditional desserts. 

Go straight to the recipe

Paleo pumpkin bars

Paleo-Friendly Flour Alternatives for Baking

We don’t have to tell you that traditional, white, all-purpose flour derived from wheat is not paleo-friendly. 

It is, in general, not recommended in any eating plan. It’s a simple carbohydrate that goes straight through your digestive system, spiking your blood glucose levels, eliciting a hormonal response not dissimilar to candy. 

But there are a few paleo-friendly flours that you can use in place of wheat flour for baking and cooking. These include: 

  • Almond flour
  • Cassava flour
  • Coconut flour
  • Tapioca starch

These are all versatile, plant-based flour alternatives that can be used on the paleo diet. 

We decided to use almond flour in this recipe. You can swap almond for any other paleo-friendly flour alternative that you have on hand. 

Paleo pumpkin bars

Why We Recommend Almond Flour in this Recipe

The most widely used of the four listed above are almond flour and coconut flour. 

We use almond flour in this recipe for three reasons: 

  1. It’s accessible. It’s commonly sold in most grocery stores and besides coconut flour, it’s the most likely to be found already lurking in your pantry. 
  2. It’s neutral. We love coconut flour, but it carries a distinct coconut flavor that isn’t easily masked by other flavors. The pumpkin in this recipe deserves to shine!
  3. It’s nutritious. Almond flour is packed with the vitamins and minerals of almonds, as it’s derived from whole almonds. Almonds are rich in vitamin E, which is an antioxidant that combats free radicals [*]. 100g of almond flour contains 14.2g of quality fats, as well, keeping you satiated for longer.

    Paleo pumpkin barsTop 3 Features of this Recipe

    Don’t tell your non-paleo friends or guests that this dessert is actually good for them. Let them try it first. 

    This recipe is full of ingredients that pack a healthy punch:

    • Pumpkin is rich in fiber, vitamins, minerals and antioxidants. 
    • Pecans are full of nutrients and fiber which can improve digestion. They’re also a source of antioxidants [*].
    • Zero artificial sugars. This recipe is not only gluten-free, but it also contains zero added sugars or artificial ingredients, making it truly paleo. 

    Paleo pumpkin bars

    Maple Pecan Paleo Pumpkin Bars

    Recipe Details:

    • Yield: 8 servings
    • Serving size: 2 squares
    • Prep time: 15 minutes
    • Cook time: 45 minutes

    Ingredients: 

    • 2½ cups almond flour
    • 1 teaspoon cinnamon
    • 1/4 teaspoon ginger
    • 1/4 teaspoon ground nutmeg
    • 1/4 teaspoon ground cloves
    • 1 teaspoon baking soda
    • 1 teaspoon salt
    • 1/2 cup butter
    • 1 cup (8 ounces) FBOMB Macadamia Pecan Nut Butter
    • 1/2 cup maple syrup
    • 3/4 cup erythritol or stevia
    • 1 large egg
    • 2 teaspoons vanilla extract
    • 1 cup pumpkin puree
    • 2 cups pecans, chopped

    Preparation: 

    1. Preheat oven to 350°F.
    2. In a large mixing bowl, combine the flour, cinnamon, ginger, nutmeg, cloves, baking soda, and salt. Whisk the dry ingredients together, set aside.
    3. In another large bowl with a hand/stand mixer, combine the butter, FBOMB Macadamia Pecan Nut Butter, and sweetener. Turn the mixer up to medium-high and cream together until smooth, scraping down the sides occasionally to mix the ingredients well.  
    4. Add the egg, vanilla, maple syrup, and pumpkin puree; mix to combine. 
    5. Add dry ingredients and mix a few more minutes until ingredients are combined together. Stir in 1½ cups chopped pecans. 
    6. Spray or grease a 13x9 baking pan. Pour the mixture in and level out evenly with a spatula. Sprinkle the remaining half cup chopped pecans on top.
    7. Bake for 45 minutes and remove from the oven. Let cool for 15 minutes until completely cooled before cutting into squares and serving.

    Nutrition Facts Per Serving:

    Calories: 676
    • Fat: 56g 
    • Protein: 12.5g
    • Total Carbohydrates: 50g 
    • Fiber: 8g 
    • Sugar Alcohol: 20g 
    • Net Carbs: 22g  
    Macros:
    • Fat: 75%
    • Protein: 7.5%
    • Carbohydrates: 17.5%

     

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