Pumpkin bars are a beloved fall dessert, and they’re one of those treats that make everything feel cozy. The blend of warm spices, the earthy sweetness of pumpkin, and the indulgent cream cheese frosting make it hard to resist. But if you’ve ever wondered if it’s possible to enjoy a slice of pumpkin goodness without derailing your healthy eating habits, the answer is yes!

In this post, we’re going to show you how to make healthy pumpkin bars with cream cheese frosting. These bars are packed with wholesome, organic ingredients that deliver all the comforting flavors of fall, while also offering nutritional benefits you can feel good about. Whether you’re looking for a healthier version of a classic treat or just want something that’s both delicious and nutritious, this recipe has you covered.

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Why Healthy Pumpkin Bars?

Let’s be real: Fall baking can be a bit of a minefield if you’re trying to stick to a healthy eating plan. Traditional pumpkin bars are often packed with refined sugars, white flour, and processed oils that, while delicious, don’t exactly add to your well-being.

But here’s the good news: You don’t have to choose between health and taste. By swapping out some of the less nutritious ingredients for organic, whole-food alternatives, you can create a version of pumpkin bars that’s nourishing and satisfying without compromising on flavor. This recipe is designed to give you all the comfort and taste you crave while also providing a nutritional boost.

So what makes these healthy pumpkin bars stand out?

• Whole grain goodness: Using organic whole wheat flour gives these bars a fiber boost, helping with digestion and keeping you full longer.
• Naturally sweetened: We’re using coconut sugar instead of refined sugars, so you get the sweetness without the blood sugar spikes.
• Healthy fats: Coconut oil adds healthy fats, which support energy levels and help your body absorb fat-soluble vitamins.
• Packed with pumpkin: Not only does pumpkin bring the classic fall flavor, it’s also loaded with vitamins A and C, potassium, and antioxidants.

With all these wholesome ingredients, you can feel good about indulging in a treat that nourishes your body while satisfying your sweet tooth.

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The Nutritional Benefits of These Pumpkin Bars

If you’ve ever wondered how pumpkin can actually be healthy, you’re in the right place. Let’s take a closer look at the ingredients and what makes them so great.

Organic Pumpkin: A Nutrient Powerhouse

Pumpkin isn’t just for jack-o-lanterns. It’s a nutrient-dense vegetable that’s high in fiber, making it great for digestion. But that’s not all. Pumpkin is rich in vitamin A, which is important for eye health, and vitamin C, which supports your immune system. It’s also packed with antioxidants, which help fight free radicals and inflammation in the body.

In this recipe, we’re using 100% organic pumpkin puree, so you get all the health benefits without the added sugar or preservatives found in canned pumpkin pie filling, you can also make your own pumpkin puree.

Coconut Sugar: A Lower-Glycemic Sweetener

One of the main reasons many of us struggle with desserts is the spike and crash in blood sugar. Enter coconut sugar, which is lower on the glycemic index than regular sugar. This means it causes a slower rise in blood sugar, making it a better choice for those watching their sugar intake. Plus, coconut sugar contains trace minerals like iron, zinc, and calcium, which refined sugars don’t.

Coconut Oil: Healthy Fats for Energy

When it comes to fats, coconut oil is a standout. Unlike traditional vegetable oils, coconut oil is composed of medium-chain triglycerides (MCTs), which are rapidly metabolized by the body and turned into energy. This helps boost your metabolism, support brain function, and maintain steady energy levels throughout the day.

In our pumpkin bars, coconut oil helps keep the bars moist and tender, while providing that extra nutrient boost.

Organic Whole Wheat Flour: More Than Just a Base

You might be tempted to use all-purpose flour, but using whole wheat flour makes a big difference. Unlike white flour, whole wheat flour retains the bran and germ of the wheat kernel, meaning it’s higher in fiber, protein, and essential vitamins. Fiber is important for digestive health, and it also helps stabilize blood sugar and keep you feeling full. Whole wheat flour is a much healthier choice, and it pairs perfectly with the other ingredients in this recipe.

Cream Cheese Frosting: Indulgence with a Healthier Twist

What’s a pumpkin bar without the iconic cream cheese frosting? The frosting is made with organic cream cheese and coconut butter, providing a rich and creamy texture without the unhealthy fats found in traditional buttercream frostings. Coconut butter adds a smooth, nutty flavor and a healthy dose of fat to keep you satisfied without the sugar overload.

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Healthy Pumpkin Bars Recipe

Now that you know how these ingredients work together to create a healthier version of pumpkin bars, let’s get to the good part: the recipe! These bars are simple to make and can be enjoyed as a snack, dessert, or even a wholesome breakfast treat.

Ingredients for the Pumpkin Bars:

• 1 ½ cups organic whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground ginger
• ¼ teaspoon sea salt
• 2 large organic eggs
• 1 cup organic pumpkin puree
• ½ cup coconut sugar
• ⅓ cup organic coconut oil (melted)
• ½ cup unsweetened applesauce
• 1 teaspoon vanilla extract
• ⅓ cup organic milk (dairy or plant-based)

Ingredients for the Cream Cheese Frosting:

• 8 oz organic cream cheese (softened)
• ¼ cup organic coconut butter
• 1 teaspoon vanilla extract
• ¼ cup honey or maple syrup
• Pinch of sea salt
• 1 tablespoon fresh lemon juice (optional)

Instructions for the Pumpkin Bars:

1. Preheat the oven to 350°F (175°C):
   Line an 8×8-inch baking pan with parchment paper or grease it lightly with coconut oil.
2. Mix dry ingredients:
   In a large mixing bowl, whisk together the whole wheat flour, baking powder, baking soda, cinnamon, nutmeg, ginger, and sea salt. Set this mixture aside.
3. Combine wet ingredients:
   In another bowl, whisk together the eggs, pumpkin puree, coconut sugar, melted coconut oil, applesauce, and vanilla extract until smooth.
4. Combine wet and dry ingredients:
   Slowly add the wet ingredients to the dry ingredients, stirring gently until just combined. Pour in the milk and stir until smooth.
5. Bake the bars:
   Pour the batter into your prepared pan and spread it evenly. Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
6. Cool the bars:
   Let the pumpkin bars cool completely in the pan before frosting.

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Instructions for the Cream Cheese Frosting:

1. Make the frosting:
   Beat the cream cheese, coconut butter, vanilla extract, honey, and a pinch of sea salt together until smooth and creamy. Add lemon juice for a tangier flavor if desired.
2. Frost the bars:
   Once the pumpkin bars have cooled, spread the frosting evenly over the top. For a festive touch, sprinkle a little ground cinnamon or top with chopped nuts.

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Enjoy Your Healthy Pumpkin Bars!

These healthy pumpkin bars are the perfect way to enjoy fall flavors without the heavy sugar load. They’re made with nutrient-dense ingredients like whole wheat flour, pumpkin, coconut oil, and coconut sugar, giving you a delicious treat that nourishes your body while satisfying your cravings. And of course, the cream cheese frosting adds the perfect touch of indulgence.

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Tips for Making These Even Healthier

• Make them gluten-free: Use a gluten-free flour blend instead of whole wheat flour for a gluten-free option.
• Low-sugar option: If you’re looking for a lower-sugar version, you can reduce the coconut sugar or try a sugar substitute like stevia or monk fruit.
• Add-ins: Consider adding a handful of walnuts or pecans to the batter for some crunch and extra healthy fats.

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Frequently Asked Questions

Can I make these pumpkin bars dairy-free?

Yes! Simply swap the cream cheese for a dairy-free alternative like cashew cream or coconut cream cheese, and use a plant-based milk.

Can I store these pumpkin bars?

Store the bars in an airtight container in the fridge for up to 5 days. You can also freeze them for up to 3 months—just thaw before serving.