These Healthy Pumpkin Bars with Cream Cheese Frosting are moist, fluffy and full of pumpkin spice flavor! Made with whole wheat flour, naturally sweetened with maple syrup and topped with a delicious maple cream cheese frosting.
These Healthy Pumpkin Bars are soft, moist and packed with warm pumpkin spice flavor! Made with whole wheat pastry flour, almond flour and naturally sweetened with maple syrup, these easy pumpkin bars have all the flavor and texture of pumpkin cake without any butter, oil or refined sugar. Top them with the creamy maple cream cheese frosting for the perfect fall dessert! If you love baking with pumpkin this time of year, make sure to try my healthy pumpkin bread or these whole wheat pumpkin muffins next!
Why You’ll Love These
- Soft and moist – these healthy pumpkin bars have a light, cake-like texture and tons of pumpkin flavor.
- Made healthier – made with whole wheat pastry flour, almond flour and no butter, oil or refined sugar.
- Naturally sweetened – maple syrup adds the perfect amount of sweetness and pairs beautifully with the warm pumpkin spices.
- Easy fall dessert – simple to make in one pan and perfect for fall gatherings, Halloween or Thanksgiving.
- Maple cream cheese frosting – creamy, tangy and naturally sweetened with maple syrup for the perfect finishing touch.
Ingredients You’ll Need
- whole wheat flour – I used whole wheat pastry flour as it has all the nutritional benefits of whole grain flour while making these pumpkin bars light and fluffy. I highly recommend using this, but if you don’t have any on hand you could use regular whole wheat flour, all-purpose flour or gluten-free 1 to 1 baking flour.
- almond flour – almond flour is a nutrient dense flour that adds additional fat (the good kind!) to these bars making them even more moist without the use of butter or oil.
- baking powder + baking soda – acts as a leavening agent to help these bars rise.
- pumpkin – I used canned pumpkin purée for this, just make sure you use 100% pure pumpkin and not pumpkin pie filling as that is loaded with tons of sugar.
- eggs – helps to bind all the ingredients together.
- milk – adds additional moisture to these bars and regular milk or dairy-free milk will work in this recipe.
- maple syrup – lightly sweetens these bars without using any refined sugar, you could also use honey or other natural sweetener.
- warm spices – combination of pumpkin pie spice, ground cinnamon and salt.
- cream cheese frosting – made with a combination of cream cheese, maple syrup, vanilla extract and a little milk to thin out the frosting.
What Makes these Pumpkin Bars Healthy?
Traditional pumpkin bars are often made with refined flour, oil or butter and plenty of added sugar. These healthy pumpkin bars are made with whole wheat pastry flour and almond flour for added fiber and nutrients, while pumpkin puree keeps them naturally moist without the need for butter or oil. They’re also naturally sweetened with pure maple syrup instead of refined sugar. You still get a soft, cake-like pumpkin bar with all those cozy fall flavors, just made with simple, wholesome ingredients.
How to Make Pumpkin Bars
- Mix ingredients. In a large bowl, whisk together the flours, baking soda, baking powder, pumpkin spice, cinnamon and salt. In a separate bowl, whisk together eggs, milk, maple syrup and pumpkin puree and stir until well-combined. Pour the wet ingredients in with the dry ingredients, mixing until just combined.
- Bake the bars. Pour the pumpkin batter into a prepared 9×9-inch baking pan and bake in the oven at 350 degrees F for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean. Let the pumpkin bars sit for 5 minutes then remove from pan and let cool completely on a wire rack.
- Make cream cheese frosting. While the bars are cooling, add cream cheese, maple syrup and vanilla extract to the bowl of a stand mixer (or you can use an electric mixer) and whip on high until smooth. Add the milk a teaspoon at a time until you have your desired creaminess. Evenly spread cream cheese frosting over the bars once they have cooled completely, top with a little extra pumpkin pie spice and cut into 16 pieces.
Frequently Asked Questions
Yes! You can substitute all-purpose flour for the whole wheat pastry flour in this recipe. Whole wheat pastry flour adds more whole grains while still keeping the bars soft and fluffy, but all-purpose flour will give you a similarly light, cake-like texture.
Absolutely. These pumpkin bars are moist and lightly sweet on their own, so you can leave off the cream cheese frosting if you prefer. You could also simply dust the tops with a little cinnamon or pumpkin pie spice before serving.
Yes, you can substitute the whole wheat pastry flour with a 1-to-1 gluten-free baking flour. Make sure the blend is designed as a direct replacement for regular flour for the best texture.
Yes. Because the frosting contains cream cheese, I recommend storing frosted pumpkin bars in an airtight container in the refrigerator. They will keep for up to one week.
Yes! These pumpkin bars freeze well for up to 3 months. You can freeze them individually so it’s easy to thaw one at a time. Let frozen bars thaw overnight in the refrigerator or at room temperature before enjoying.
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More Pumpkin Recipes
- Whole Wheat Pumpkin Muffins
- Gluten-Free Pumpkin Spice Donuts
- The Best Almond Flour Pumpkin Bread
- Fluffy Pumpkin Pancakes
- Pumpkin Spice Mug Cake
- Healthy Pumpkin Spice Smoothie
Hope you all enjoy these Healthy Pumpkin Bars and if you love this as much as we do, please leave me ⭐️⭐️⭐️⭐️⭐️ below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!
Healthy Pumpkin Bars with Cream Cheese Frosting
Ingredients
- 1 1/2 cups whole wheat pastry flour
- 1/2 cup almond flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 2 teaspoons pumpkin pie spice
- 1/2 teaspoon cinnamon
- 1/2 teaspoon salt
- 3 eggs, lightly whisked
- 1/4 cup milk of choice
- 1/2 cup maple syrup
- 1 1/2 cups 100% pumpkin puree
Cream Cheese Frosting:
- 1 8 oz package 1/3 less-fat cream cheese, softened
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
- 2 to 3 teaspoons milk of choice
Instructions
- Preheat oven to 350 degrees F.
- In a large bowl, whisk together flours, baking soda, baking powder, pumpkin spice, cinnamon and salt. Set aside.
- In a separate bowl, whisk together eggs, milk, maple syrup and pumpkin puree and stir until well-combined.
- Pour the wet ingredients in with the dry ingredients, mixing until just combined.
- Pour pumpkin mixture into a prepared 9×9-inch baking dish and bake in the oven for 30 to 35 minutes, or until a toothpick inserted in the center comes out clean.
- Let the pumpkin bars sit for 5 minutes then remove from pan and let cool completely on a wire rack.
- While the bars are cooling, add cream cheese, maple syrup and vanilla extract to the bowl of your stand mixer (or you can use a hand mixer) and whip on high until smooth. Add the milk a teaspoon at a time until you have your desired creaminess.
- Evenly spread cream cheese frosting over the bars once they have cooled completely, top with a little extra pumpkin pie spice and cut into 16 pieces. Enjoy!
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I am loving blog so much right now!! the photos, the layout, the design, the recipes everything is so pretty and looks delicious 😉 and these bites!! is ugh so cute!~
Omg Kelly these were amazing. Not too sweet, so moist, just perfect. Best bars I have ever made and I am 71 and been baking for a long time. I am always on the lookout for healthier dessert options. I try and eat healthy so I will be checking out your other recipes esp, vegetarian.
Just wondering if you have any substitutions for the Pumpkin Spice Creamer? I’ve seen Regular Silk Almond but havent come across the flavoured ones in Canada 🇨🇦… Thanks Kelly!!
You could just use regular almond milk or creamer and add a pinch of pumpkin pie spice 🙂
What store did you find the creamer in? I’m in California and I’ve checked Target and Sprout. Neither have it. Looks so good! 🙂
I know you can find this creamer at Target, Harris Teeter, Wal-Mart, Giant Eagle, Sprouts and a few others that aren’t local to me. Perhaps Target and Sprouts were sold out? I know the pumpkin creamer goes quickly! 🙂
I have been eating clean for a while now and this is another recipe I can’t wait to try. All the ingredients should be easily available but can we use anything other than nutmeg I am allergic. To be honest ever since I found out about strong black seed oil I have been ale to try different recipes without guilt. The tea made from the oil helps me burn fat so I have finally started to follow food blogs again lol well clean eating food blogs 🙂 looking forward to hearing about nutmeg?
You can just omit nutmeg if you’d like and add a little extra cinnamon 🙂 Nutmeg isn’t necessary and these bars will still taste delicious!
Can I use just regular whole wheat flour ?? Or does it have to be pastry flour? Thanks
Regular whole wheat flour will work fine! 🙂
After spending about 5 bucks to get an almond milk latte at Starbucks with 1 pump of the pumpkin spice syrup, I feel like that creamer would probably do about the same job but without the expense! I’m looking forward to healthier Fall baking as well!
I couldn’t agree more! 🙂
Seriously, your recipes are amazing! I’m down 27 pounds thanks to your website and exercise! I LOVE your recipes! Will definitely be giving this a try! I don’t have almond flour, is this something I can make with almonds and a food processor? Or should I order online. Local grocery stores don’t have it 😞
That’s AMAZING Jessica!! I’m surprised your local grocery store doesn’t have almond flour, but yes you can definitely make your own at home! Just blend your almonds in a food processor on high until you have a fine flour-like consistency and that’s it 🙂 You should only need about a half cup of almonds for a half cup of flour, but feel free to make more so you have some flour on hand the next time you need it!
This looks so good. I had pumpkin pie last year for thanksgiving so maybe I will try making this for this year 🙂
Kayla
Sheer Beauty Blog
Ooo great idea! 🙂
These look fantastic!! But I am wondering if the cream cheese you used for the frosting was regular, or 1/3 less fat? Thanks!
Oh I’m sorry I didn’t specify! I actually used 1/3 less-fat cream cheese and I’ve updated the recipe list 🙂
I never knew Silk had a pumpkin spice creamer! Will have to check that out because I’m basic like that! Lol
Yeah it’s seriously SO good!! 🙂