These Gluten Free Pumpkin Pie Bars with Caramelized Pecans are an easy way to impress this holiday season. Made without dairy and refined sugar, my pumpkin pie bars have a gingerbread crust, a creamy pumpkin pie filling, and are topped with maple glazed pecans. If you’re avoiding gluten, dairy, or refined sugar this holiday season, this easy pumpkin pie bar recipe gives you all the cozy flavor of traditional pumpkin pie without the crash or food sensitivity flare-ups
I know that baking a pie is daunting, getting the crust just right with a traditional pie always feels like a gamble. That's why I created this pumpkin pecan pie bar recipe for you. They are classic pumpkin pie in bar form! There's no flaky pie crust to contend with, just a super simple and easy base to these bars. I did want to make them a little more decadent and exciting by adding the maple caramelized pecans on top which elevate these pumpkin bars with very little extra work.
Maple Caramelized Pecans
Making caramelized nuts is super easy and become a new favorite of mine. They take these healthy pumpkin pie bars to the next level and are the best part in my opinion. The silky pumpkin pie base is contrasted with the sweet, crunchy pecans. See tips below for perfect caramelization without burning.
Why You'll Love These Pumpkin Pie Bars with Caramelized Pecans
My goal is always to make healthier and allergy friendly, but still delicious, desserts for every occasion and holiday. These pumpkin pie bars are just that and let me tell you why!
- Allergy friendly: gluten free, dairy free, and corn free, these pumpkin pecan bars can also be made without the pecans for a nut free option.
- Vitamin packed & gut friendly: pumpkin is packed with fiber and vitamins (like vitamin A and C) for eye health, immune support, nerve health and more. Along with the probiotic rich yogurt in the filling, these bars pack a gut supportive punch!
- Refined sugar free: there is no refined sugar in this recipe, as we stick to maple syrup which is a lower glycemic index option for baking, as well! With all the rich foods this time of year, this healthier dessert won't leave you feeling lethargic and sick.
- Easy to make: these gluten-free pumpkin pie bars are the perfect dessert for Thanksgiving since they're easy to make, but pack a flavor punch. The gingerbread crust takes about 5 minutes to whip up and the entire filling is made in a blender or food processor making this recipe super simple!
Want More Gluten Free Pumpkin Recipes?
Gluten Free Pumpkin Coffee Cake
The Best Gluten Free Chocolate Chip Pumpkin Bread
Ingredients and Substitutions for Gluten Free Pumpkin Pie Bars
- Gluten free flour: be sure to use a 1:1 gluten free all purpose flour blend with xanthan gum.
- Tigernut flour or almond flour: tigernut flour is a nut free alternative to almond flour for those with allergies. It has a similar sweet and earthy flavor, but either flour will work for the crust.
- Tapioca flour: just a little bit of tapioca starch helps round out the crust. You can also use arrowroot starch.
- Coconut oil: an MCT filled fat that's good for the brain and metabolism. You can also use butter or vegan butter.
- Molasses: this helps us achieve the gingerbread flavor of the crust.
- Maple syrup: the unrefined sweetener used throughout the 3 layers of these pumpkin bars. Be sure to use pure maple syrup and not pancake syrup.
- Pumpkin puree: use pure pumpkin puree and not pumpkin pie filling.
- Yogurt: yogurt helps us achieve a silky pumpkin pie layer. Opt for a plant based yogurt to keep these pumpkin pie bars dairy free. I like using coconut yogurt, but any yogurt will work. If you tolerate dairy, try Greek yogurt for a little protein boost. You can also use coconut cream,
- Eggs: 2 large eggs help bind together the pumpkin pie filling.
- Pecans: a mix of whole and chopped pecans are used for the caramelized pecan topping. I could eat a whole batch of this on its own! See below for other topping options.
- Cinnamon, pumpkin pie spice, vanilla extract, salt
How to Make Gluten Free Pumpkin Pie Bars with Pecans
- Preheat oven to 350F. Line a 8x8 square pan with parchment paper.
- Whisk together the dry ingredients for the crust in a medium bowl. Add the wet ingredients and mix until combined dough holds together.
- Press the crust into the bottom of the baking dish and up the sides just slightly.
- Bake crust for 12 minutes then remove and let cool while you make the filling.
- Combine all ingredients for the pumpkin filling in a blender or food processor and blend to combine. Alternatively, add everything to a large bowl and beat on medium to combine.
- Pour the pumpkin mixture over the crust and bake for 60-70 minutes, until a toothpick come out clean in the center. There should be a slight jiggle, but the filling should be set.
- Let the bars cool completely then place in the fridge overnight to set.
- Next, make the caramelized pecans.
- Line a large baking pan or plate with parchment paper and set aside.
- Add all ingredients for the pecans to a pan and heat on medium heat stirring frequently until the pecans are toasted and the sugar is caramelized. This takes about 7-10 minutes and the pecans should be fragrant.
- Pour the pecans onto the baking pan and separate them so they don't stick together. Let them cool fully.
- Once cooled, you can wipe off some of the excess liquid/fat and store them in an airtight container in the fridge until ready to assemble.
- When ready to serve, distribute the pecans evenly over the pumpkin bars and serve.
Pumpkin Bar Topping Variations
- Spice up the nuts by using pumpkin pie spice or a chai spice mix instead of the cinnamon.
- Not a pecan fan? Walnuts would also be great! Or use a mix of both.
- If you can't have nuts, try using pumpkin seeds instead.
Tips for Caramelizing Pecans
- Keep an eye on them: although this caramelization method won't have the pecans going from not quite done to burnt in a split second the way traditional caramel can, you do want to keep an eye on them while they are cooking.
- Stir frequently: continue to stir frequently so the pecans are fully coated in the caramel and you don't end up with clumps of sugar.
- Cook until fragrant, but not burned: you'll know the pecans are done because they will be quite fragrant and golden brown, but not burnt.
How to Serve and Store Healthy Pumpkin Pie Bars
Serve these bars as is, with some homemade coconut whipped cream, or a scoop of vanilla ice cream. Cut them into mini bars to serve as part of a holiday dessert spread.
Keep these gluten free dairy free pumpkin pie bars stored in the fridge for up to 5 days. If you are keeping them in the original baking dish, cover with tinfoil or plastic wrap. Alternatively, you can transfer the cut bars to an airtight container.
FAQ
I have not tested a vegan version. The eggs are quite important for this recipe.
Sure! Just be sure to blend it until smooth for the best texture.
These pumpkin bars already need to be made a day ahead so they have time to set in the fridge overnight. You can definitely make them up to 2-3 days ahead, but wait to add the pecans until ready to serve otherwise they soak up liquid from the pumpkin pie filling and become soggy.
You need to let the crust cool before adding the pumpkin pie filling, otherwise the crust will absorb all the liquid from the filling and become soggy.
You probably over-baked them or the oven was too hot. Use an oven thermometer to make sure your oven is calibrated properly. When baking the bars, pull them out when the center is still a little jiggly, but not fully liquid. Let the bars slowly cool to room temperature before popping them in the fridge to fully set overnight.
More Thanksgiving Dessert Ideas
My Apple Crumble Pie is a another delicious twist on a classic
My Gluten Free Pumpkin Pie Cookies are always a hit, they're pumpkin pie in bite-sized form.
Want something super decadent? Try my Gluten Free and Dairy Free Apple Crumble Cheesecake
My Gluten Free Pumpkin Chocolate Chip Cookies are perfect for a Thanksgiving dessert table.
Try my Gluten Free Pumpkin Turmeric Cake for an anti-inflammatory twist!
Let me know how you served these (tag me on socials!) and if you switched up the topping. Drop a rating and review below or any questions in the comments.
Gluten Free Pumpkin Pie Bars with Caramelized Pecans
Ingredients
Crust
- ½ cup 1:1 gluten free flour
- ½ cup tigernut flour or almond flour
- 2 tablespoon tapioca or arrowroot starch
- 1 teaspoon cinnamon
- ¼ cup coconut oil or butter
- 2 tablespoon maple syrup
- 1 tablespoon molasses
Pumpkin Filling
- 1 can pumpkin puree
- ½ cup (dairy free) yogurt yogurt of choice, or the cream from the top of a full fat coconut milk can
- ½ cup maple syrup
- 2 eggs
- 1 teaspoon vanilla extract
- 2 teaspoon pumpkin pie spice
- ¼ teaspoon salt
Pecans
- 1 cup pecans or pecan halves
- 1 Tbsp coconut oil
- 2 tablespoon maple syrup
- ¼ teaspoon cinnamon
Instructions
Crust and Filling
- Preheat oven to 350F.
- Line a 8x8 or 9x9 baking dish with parchment paper.
- Whisk together the dry ingredients for the crust (flours, starch, cinnamon). Add the wet ingredients and mix until combined and you have a dough that holds together.
- Press the crust into the bottom of your baking dish and up the sides just slightly.
- Bake for 12 minutes then remove and let cool while you make the filling.
- Combine all ingredients for the pumpkin filling in a blender or food processor and blend to combine. Alternatively, add everything to a bowl and beat on medium to combine.
- Pour the filling over the crust and bake for 60-70 minutes, until a toothpick come out clean in the center. There should be a slight jiggle, but the filling should be set.
- Let the bars cool completely then place in the fridge overnight to set.
Pecans
- You can make these whenever, but you will not add them to the top of the bars until ready to serve.
- Line a large baking pan or plate with parchment paper and set aside.
- Add all ingredients for the pecans to a pan and heat on medium heat stirring frequently until the pecans are toasted and the sugar is caramelized. This takes about 7-10 minutes and the pecans should be fragrant, but not burning!
- Pour the pecans onto your baking pan and separate them so they don't stick together. Let them cool. As they cool, they will harden.
- Once cooled, you can wipe off some of the excess liquid/fat and store them in an airtight container in the fridge.
Assembly
- When ready to serve, distribute the pecans evenly over the pumpkin bars and cut (or cut and then add them to each bar in a pattern you desire). Enjoy!
