Pumpkin Coconut Flour Bars

🎃 Pumpkin Coconut Flour Bars – A Cozy, Grain-Free October Treat

October is here, and that means it’s pumpkin season! From porch decorations to pies on the table, pumpkins are everywhere this time of year. But beyond the jack-o-lantern fun, pumpkin is one of the most nutrient-dense ingredients you can bake with — and paired with coconut flour, date sugar, and creamy coconut yogurt, it makes for a wholesome, grain-free dessert that’s both indulgent and nourishing.

These Pumpkin Coconut Flour Bars are soft, custardy, and lightly sweetened — perfect for an afternoon snack, post-hike treat, or a festive holiday dessert.

🥥 Ingredients You’ll Need

• 1 can (15 oz) pumpkin puree
• ½ cup coconut yogurt
• 4 large eggs (see vegan options below)
• ½ cup coconut flour
• ¾ cup date sugar (or sweetener of choice)
• 1 ½ tsp pumpkin pie spice (or cinnamon, nutmeg, ginger, clove)
• 1 tsp vanilla extract
• 1 ½ tsp baking powder (paleo-friendly)
• Pinch of salt

👩‍🍳 Directions

1. Preheat toaster oven (or conventional oven) to 350°F. Line an 8x8 pan with parchment.
2. In a mixing bowl, whisk together pumpkin puree, coconut yogurt, eggs, date sugar, and vanilla.
3. Fold in coconut flour, baking powder, spices, and salt. Batter should be thick but spreadable.
4. Pour into prepared pan, spread evenly, and bake 38–42 minutes until edges are firm and the center is set but still slightly soft.
5. Cool at least 45 minutes, then chill 2–3 hours for best texture before slicing into 12 squares.

🌱 Vegan Options

• Replace the 4 eggs with:
  • 4 flax eggs (1 tbsp ground flax + 3 tbsp water each, whisked and rested 5 minutes).
  • Or use ½ cup extra coconut yogurt + 2 tbsp arrowroot starch for creamier, denser pumpkin bars.

(Note: The vegan version will be more like a custard bar than a cake, but just as delicious.)

💪 Healthy Benefits

• Pumpkin – Rich in beta-carotene, which converts to vitamin A for vision, immunity, and healthy skin. Pumpkin is also high in fiber for steady digestion and blood sugar balance.
• Coconut Flour – A grain-free, high-fiber flour that’s low in carbs and supports gut health. Just a little goes a long way!
• Date Sugar – Made from dried dates, it’s a whole-food sweetener that provides minerals and fiber with a natural caramel flavor.
• Coconut Yogurt – Adds creaminess and probiotics to support a healthy gut microbiome.
• Eggs (or Vegan Alternatives) – Excellent source of protein, choline, and structure for baking. Plant-based swaps still provide richness and fiber.

🍂 October Trivia: Pumpkin Edition

• Pumpkins are technically a fruit! They belong to the gourd family, alongside cucumbers and melons.
• The tradition of carving jack-o-lanterns comes from an old Irish myth about “Stingy Jack.” Early lanterns were carved from turnips before pumpkins became the star in America.
• Pumpkin pie wasn’t on the first Thanksgiving table — early settlers made a pumpkin pudding sweetened with honey and baked inside the pumpkin shell.
• Pumpkins are grown on every continent except Antarctica, making them one of the most universal autumn crops.

🔢 Estimated Nutrition (per square, 1 of 12)

• Calories: ~120
• Protein: ~3.5 g
• Fat: ~4.5 g
• Carbs: ~17 g (with ~4 g fiber, ~12–13 g net carbs)
• Sugar: ~10 g (naturally from pumpkin + date sugar)
• Vitamin A: ~85% DV
• Iron: ~5% DV

🍴 Serving Suggestions

• Classic: Dust with cinnamon and enjoy chilled.
• Creamy Topper: Add a dollop of coconut yogurt or whipped coconut cream.
• Decadent: Drizzle with melted dark chocolate and sprinkle with toasted pecans.
• Breakfast Twist: Warm a square and top with nut butter and sliced banana.

🍁 Final Thought

These Pumpkin Coconut Flour Bars capture everything cozy about October — the spice, the richness, and the nourishment that helps you thrive beyond 60 and beyond. Bake them once and they may just become your new seasonal favorite.