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You are here: Home / Treats / Cookies / Paleo Pumpkin Bars (AIP, Vegan)

Paleo Pumpkin Bars (AIP, Vegan)

September 16, 2015 by Heather Resler

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo


Think it’s too early for pumpkin everything? You’ll think again when you try these delicious paleo pumpkin bars! It was 80 degrees outside when I made these, but that didn’t stop my family from gobbling them up!

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo

These paleo pumpkin bars have all the spicy flavors of pumpkin pie without the mess or the work.  They take 10 minutes to throw together and are nut-free, egg-free, and seed-free!

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo

I love how moist and delicious these paleo pumpkin bars are.  My dad said they were too cinnamony, but that didn’t stop him from eating three! So decrease the cinnamon if you’d like, but my mother and I thought the cinnamon was awesome in there.

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo

Enjoy these delicious paleo pumpkin bars and take them to your next party or potluck; they’re sure to be a hit!

Paleo Pumpkin Bars (AIP, Vegan)
Recipe Type: Cookies/Bars
Author: Heather Resler
Prep time: 10 mins
Cook time: 40 mins
Total time: 50 mins
Serves: 9 servings
Ingredients
  • 2 bananas
  • 1/2 cup [url href=”http://www.amazon.com/gp/product/B000HDI5O8/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000HDI5O8&linkCode=as2&tag=coituppa-20&linkId=XEB37VATDFYQWDZC” target=”_blank”]pure pumpkin puree[/url]
  • 1/3 cup [url href=”http://www.amazon.com/gp/product/B00B3COTYM/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00B3COTYM&linkCode=as2&tag=coituppa-20&linkId=KHOEW2L5AASPGISY” target=”_blank”]coconut oil[/url], melted
  • 1/4 cup [url href=”http://www.amazon.com/gp/product/B005P0LW66/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B005P0LW66&linkCode=as2&tag=coituppa-20&linkId=QX7GMVINHTUXDP6J” target=”_blank”]pure maple syrup[/url]
  • 1 cup[url href=”http://www.amazon.com/gp/product/B00NDI94BW/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00NDI94BW&linkCode=as2&tag=coituppa-20&linkId=Q2DMQZPEMI2IZZZ6″ target=”_blank”]tigernut flour[/url]
  • 1/4 cup [url href=”http://www.amazon.com/gp/product/B000KENKZ8/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000KENKZ8&linkCode=as2&tag=coituppa-20&linkId=DGNCNO6MFK7DJBNQ” target=”_blank”]coconut flour[/url]
  • 2 tablespoons [url href=”http://www.amazon.com/gp/product/B000WS1KHM/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B000WS1KHM&linkCode=as2&tag=coituppa-20&linkId=2HCUVF4FR4QDCZ4Y” target=”_blank”]cinnamon[/url]
  • 1 tablespoon vanilla extract
  • 1/2 teaspoon baking soda
Instructions
  1. Preheat oven to 350 degrees Fahrenheit and grease an 8″x8″ glass baking dish with a bit of coconut oil.
  2. In a mixing bowl, mash the bananas and stir in the pumpkin, coconut oil, and maple syrup.
  3. Add the tigernut flour, coconut flour, cinnamon, vanilla, and baking soda. Mix well.
  4. Spread in the prepared baking dish.
  5. Bake for 35-40 minutes.
  6. Cool, cut, and enjoy!
Serving size: 1/9 of recipe Calories: 202 Fat: 11.3 g Saturated fat: 8.0 g Unsaturated fat: 3.3 g Trans fat: 0 g Carbohydrates: 25.3 g Sugar: 11.3 g Sodium: 85 mg Fiber: 6.2 g Protein: 1.7 g Cholesterol: 0 mg
3.3.3077

Paleo Pumpkin Bars (AIP, Vegan) | Cook It Up Paleo

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Shared at Allergy-Free Wednesday, AIP Paleo Recipe Roundtable, and Fat Tuesday

Filed Under: Cookies, Recipes, Treats, Uncategorized Tagged With: aip, baked, bars, dessert, egg free, nut free, paleo, pumpkin, treat

About Heather Resler

I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. | Author of the e-books Grain-Free Family Favorites and Paleo Mug Muffins. Read my story here.

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Comments

  1. Cheryl says

    October 30, 2016 at 4:42 pm

    I made a double bat and cooked in a 13×9 pan. I didn’t have enough tigernut flour for the double batch so I used 1 cup tigernut flour and 1 cup plantain (as the replacement. They are dense but tasty.

  2. Donna says

    October 14, 2016 at 10:56 pm

    Do these need to be refrigerated, or are they OK to leave at room temperature? Have you ever tried freezing some of the bars to enjoy late? If so, do they freeze well?

    • Donna says

      October 14, 2016 at 10:59 pm

      That was supposed to say “Have you ever tried freezing some of the bars to enjoy later”

      • Heather Resler says

        January 16, 2017 at 2:30 pm

        That should work 🙂

    • Heather Resler says

      January 16, 2017 at 2:30 pm

      I would freeze or refridgerate these.

  3. Kamie says

    September 5, 2016 at 5:32 pm

    Hi there, I’m so excited to make these but I do not have tiger nut flour, what can be substituted for it? Coconut flour or arrowroot starch? Thanks, I would love to make these tonight!

    • Heather Resler says

      January 16, 2017 at 2:20 pm

      I have not found a good sub for tigernut flour, sorry.

  4. Rachel says

    January 27, 2016 at 2:02 pm

    I, too, am sensitive to bananas and therefore don’t eat them. Instead, I doubled the pumpkin (used 1 cup) added .5 C unsweetened organic apple sauce, and added 2 T great lakes gelatin.
    I don’t tolerate coconut flour either and subbed that with cassava flour.
    I left out the cinnamon and added 1 T black strap molasses and mixed in raisins at the end.

    There’s always a way!! 🙂

  5. Christine says

    October 8, 2015 at 8:01 pm

    Is there a substitute for Tigernut flower?

    • Heather Resler says

      October 8, 2015 at 10:40 pm

      I haven’t tried it with anything else so I’m not sure.. almond flour maybe?

  6. helen says

    September 24, 2015 at 6:00 pm

    Is there a Paleo alternative flour to the tiger nut flour? I can’t get this in Australia.
    This looks so delicious.

    • Heather Resler says

      September 24, 2015 at 8:51 pm

      I haven’t made it with any other flour… *maybe* banana flour?

    • Amanda says

      September 29, 2015 at 8:08 pm

      Hi Sorry for hijacking your question but I just got my first delivery of tigernut flour and I’m in Brisbane. There are now 2 companies selling it within Australia – pantryinnovations and terrafirmafoods. And it is great stuff having made cookies and granola with it yesterday 🙂

    • Lisa says

      January 27, 2016 at 6:15 pm

      Sweet potato flour seems like it would be perfect in here. Might even be able to cut down the maple syrup then…

  7. Eileen @ Phoenix Helix says

    September 23, 2015 at 8:49 pm

    Hi Heather. I highlighted this recipe as one of my favorites at this week’s AIP Recipe Roundtable. Pumpkin season has begun! 🙂

  8. karen Walcott says

    September 21, 2015 at 10:32 am

    Can I substitute anything else for the bananas? Thanks!

    • Heather Resler says

      September 21, 2015 at 10:33 am

      If you use greener bananas you really can’t taste them.. but maybe plantain?

    • Kelsi says

      October 28, 2015 at 8:49 pm

      I have a banana allergy so I’ve been substituting plantains. So far I’ve made 3 batches with varying degrees of ripeness and they’ve all been soooo good. My favorite batch was made with yellow plantains that were larger than bananas and the recipe turned out more like a pumpkin bread than bars and was less sweet. Experiment!!

      • Heather Resler says

        October 28, 2015 at 8:51 pm

        Such a good idea to use plantains!! Thanks for sharing and I am so glad you like them!

  9. Rachel says

    September 16, 2015 at 7:25 am

    Hi! Should the bananas be green or ripe?
    Thanks!

    • Heather Resler says

      September 16, 2015 at 6:07 pm

      I used ones that were yellow with a few brown spots 🙂

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Hey there! I’m Heather…

I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. more about me...

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