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Paleo Pumpkin Pie Bars (No Dairy, No Sugar, Gluten-Free)

Paleo pumpkin pie bars are no-dairy, no-sugar, gluten-free and nut-free. They’re made with a coconut flour crust and an easy pumpkin filling. These bars require a lot less fuss than a traditional pie. You can use a rectangular baking dish and then slice it into bars for an easy Thanksgiving or Christmas dessert!

pumpkin pie bars on white plates with fork on the side. Dollop of whipped coconut cream in the center.

Paleo Pumpkin Pie Bars

Fall is my favorite time of year for so many reasons. One of them is the fact that we get to make incredible baking and desserts like this one.

What I LOVE about this recipe is that I can eat it with my new diet restrictions (I am on a candida diet that includes eating no sugar). This recipe also fits along with many other dietary plans including paleo, keto, whole 30, and diabetic.

So if you cannot eat sugar for health reasons (like me) or you just want to maintain your health by avoiding sugar, dairy, and refined flours (also a good thing) – then this recipe is an excellent one to try!

These Pumpkin Pie Bars Are Completely Sugar-Free

There is no sweetener added to these pumpkin pie bars. Personally, we love it because we can enjoy our pumpkin pie without the consequences of feeling terrible after. I can also serve it to my dad guilt-free (he’s diabetic).

However, I have included the option to add natural sweetener in the recipe – just take a look at the notes section of the recipe card for details. Scroll to the bottom of this post for the full recipe.

When you quit eating so much sugar, your tastebuds acclimate to enjoy other flavors. I was pleasantly surprised by the hint of spices and subtle sweetness from the pumpkin and coconut flour.

I also felt soo much better after having a piece! You can add a big dollop of whipped coconut cream on top and sprinkle with a bit of cinnamon. Serve with a cup of tea and you’re good to go.

three pumpkin pie bars stacked on top of eachother on a white plate

Paleo Pumpkin Pie Bar Ingredients

CRUST – The crust is made using a combination of coconut flour and arrowroot powder. Both of these are gluten-free, keto, paleo, and whole30. I used eggs, coconut milk, baking powder, and baking soda as well.

FILLING – For the filling, you’ll need 2 cups of pumpkin puree (make it yourself from a fresh sugar pumpkin or use canned pumpkin), coconut milk (you can also use hemp, almond, or any other milk you prefer), eggs, pumpkin pie spice, and vanilla extract.

How To Make Pumpkin Pie Spice

It’s easy to make your own pumpkin pie spice mix. Here’s what you’ll need to make 1 Tbsp worth:

  • 1 ½ tsp cinnamon
  • ½ tsp nutmeg
  • ½ tsp ginger
  • ¼ tsp allspice

cooked and sliced pumpkin pie bars sitting in white baking dish. Grey spatula at the bottom with one slice removed.

How To Make Paleo Pumpkin Pie Bars

  1. MAKE THE CRUST – Mix the coconut flour, arrowroot powder, cinnamon, baking powder, baking soda, eggs and coconut milk in a bowl until crumbly. Press into a greased rectangular baking dish and bake for 15 minutes at 350°F.
  2. MAKE THE FILLING – Add pumpkin puree, coconut milk, eggs, pumpkin pie spice and vanilla extract to a bowl. Mix together then pour overtop of the baked crust layer. Bake the filling for an additional 45 minutes. Let the pie bars cool completely then chill in the fridge for 1-2 hours before serving.
  3. TOPPINGS (optional) – Serve with whipped coconut cream and a sprinkle of cinnamon.

Scroll down to the bottom of this post for the full recipe instructions.

Side angle of pumpkin pie bars on white plate with dollop of whipped coconut cream on top
close up of slice of pumpkin pie bar with coconut cream on a white plate with a fork

More Recipes To Try For Fall

  • Pumpkin Chocolate Chip Muffins – A healthier muffin made with gluten-free oat flour, quinoa flour and sweetened with coconut sugar and 70% dark chocolate chips (these are my daughter’s favorite).
  • Coconut Flour Banana Muffins – These are paleo, whole30, gluten-free, nut-free, and sugar-free. They make a great healthy grab-and-go snack or breakfast.
  • Carrot Cake Bites – These are naturally sweetened with dates. They taste just like real carrot cake and are incredibly delicious. The perfect pick-me-up in the afternoon.

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Paleo Pumpkin Pie Bars

Paleo pumpkin pie bars are no-dairy, no-sugar, gluten-free and nut-free. They're made with a coconut flour crust and an easy pumpkin filling. These bars require a lot less fuss than a traditional pie. You can use a rectangular baking dish and then slice it into bars for an easy Thanksgiving or Christmas dessert!
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Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes





  • Preheat the oven to 350°F. Spray a rectangular baking dish with non stick cooking spray (I use avocado spray).
  • In a large mixing bowl, combine coconut flour, arrowroot flour, baking powder, baking soda and cinnamon.
  • In a separate bowl, whisk together the eggs and coconut milk.
  • Pour the liquid into the dry ingredients. Mix together until everything becomes crumbly.
  • Press the crumb mixture into the bottom of the baking dish (be sure to grease the dish before adding it – I use nonstick avocado spray). Bake the crust for 15 minutes, then remove from the oven.
  • While crust is baking, make the filling: add pumpkin puree, coconut milk, eggs, vanilla and pumpkin pie spice to a bowl. (Optional: add sweetener to bowl – I did not do this – see notes below) Mix together.
  • Pour filling overtop of baked crust. Smooth with silicone spatual. Bake in the oven for 45 minutes.
  • Remove from oven and let cool for 15-20 minutes, then slice into squares. Pumpkin pie bars taste best when chilled – I like to refrigerate once completely cool for 1-2 hours before serving. Serve with whipped coconut cream and a sprinkle of cinnamon on top.

Recipe Notes:

In my effort to avoid sugar, my pumpkin pie bars had no sweetener. This is great for anyone struggling with sugar for health reasons.
If you don’t add sugar, these will taste different than what you might normally be used to (because they are unsweetened). Personally, we loved them with a big dollop of whipped coconut cream. 
If you prefer to have some sweetener, you can add 1/4 cup xylitol, lakanto monkfruit sweetener or coconut sugar to the filling ingredients (xylitol and lakanto are sugar-free for keto and diabetic diets). 

Nutrition Info Note: The actual number of servings will depend on your preferred portion sizes and the size and number of what you make. The nutritional values provided above are just an estimate. Actual numbers will vary based on brands you choose and the ingredients you use.

If you’re looking for more specific details (for example, to track your macros) then I recommend adding specific brand ingredients and this recipe to a food tracker app on your phone.

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