Pumpkin Pie Bars (AIP, Vegan option, medium FODMAP, Nightshade Free)

#SorryNotSorry, pumpkin season isn’t over yet. I was still craving pumpkin post-Thanksgiving, am functioning off of limited foods with going on to the autoimmune paleo diet (more to come about why and what that is soon), and needed dessert. Enter, pumpkin pie bars.


These are low in sugar, feature the amazing pumpkin (high in vitamin’s A and C), and fit most dietary restrictions!

Pumpkin Pie Bars

Makes 9 squares



1/2 cup coconut flour

1/2 cup vanilla Nuzest protein powder (or another 1/2 cup coconut flour)

2 tbs. tapioca starch

2 tbs. molasses (or 1 tbs. molasses and 1 tbs. maple syrup)

1/2 cup melted coconut oil


1 can pumpkin

1 tsp. vanilla extract

1 tsp. cinnamon

1/2 tsp. ground ginger

2 tbs. maple syrup

4 tbs. full fat coconut milk

1/4 cup melted coconut oil

1 tbs. Great Lakes Gelatin (red bottle) OR agar agar for vegan version

2 tbs. boiling water

Preheat oven to 325 F.

Combine all crust ingredients in a bowl and mix until you have a crumbly dough. I just use my hands to mix everything.

Press evenly into the bottom of a 9×9 baking dish. Poke a few holes in the crust with a fork.

Bake for 25-30 minutes until crust is golden brown and almost hard (will harden as it cools).

Let cool as you make the filling (you can turn the oven off at this point).

Mix all the filling ingredients EXCEPT the gelatin and water in a blender or food processor until smooth.

Pour 2 tbs of boiling water in a small bowl, add the gelatin and quickly whisk. This will form a gel so you need to move quickly. Once whisked together add it to the filling ingredients and blend everything together.

You should have a runny, smooth batter now.

Pour the pumpkin mixture over the crust then place in the fridge for 4-6 hours until filling is set.

Cut into 9 squares and enjoy this healthy snack or dessert!


2 thoughts on “Pumpkin Pie Bars (AIP, Vegan option, medium FODMAP, Nightshade Free)”

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