September 12, 2021

Recipe: Pumpkin Bars

A healthier version of a favorite seasonal treat

recipe Pumpkin bars

These dense, moist bars are sweet enough to satisfy a craving, but they won’t send you into a sugar rush. Bonus: There are no refined grains in this recipe. Only nutrient-rich ingredients make this treat delicious and energizing!

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Ingredients

1 (8-ounce) package dates
3/4 cup walnuts
3/4 cup almonds
3/4 cup peanuts
3 tablespoons hemp seeds
1 tablespoon pure maple syrup
2 tablespoons pure pumpkin puree
1/2 cup unsweetened shredded coconut
1 teaspoon pure vanilla extract
1 1/2 teaspoons ground cinnamon
1 1/2 teaspoons ground allspice

Directions

  1. Place all the ingredients in a food processor and continuously pulse until the mixture is thoroughly combined but some chunks of nuts remain.
  2. Line a 9-inch square pan with parchment paper, leaving an inch or two of overhang of paper on two opposite sides for easy lifting.
  3. Spread the mixture in the prepared pan, using a spatula to firmly press it down against the bottom of the pan.
  4. Allow it to set for 30 minutes in the refrigerator, then use the paper overhang to lift the entire slab out of the pan.
  5. Cut into bars.

Nutrition information (per serving)

Makes 7 servings

Calories: 397
Total fat: 26.7 g
Saturated fat: 5.1 g
Trans fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 4.2 mg
Carbohydrate: 36.2 g
Fiber: 7.6 g
Sugar: 25.3 g
Protein: 10.4 g

Advertisement

Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books).

Related Articles

Closeup of roasted garlic tomato zucchini bake on a stoneware plate with grated cheese garnish
January 3, 2024
Recipe: Roasted Garlic, Zucchini and Tomato Bake

A colorful side dish to brighten any meal

cool tropical smoothie with straw
November 29, 2023
Recipe: Cool Tropical Smoothie

A zesty thirst-quencher that’s dairy-free and vegan

skillet of ground turkey stroganoff
November 27, 2023
Recipe: Healthy Turkey Stroganoff

A hearty dish that’s easy to put together

Overhead closeup of cauliflower pseudo mashed potatoes in a bowl on a wooden table.
November 20, 2023
Recipe: Cauliflower Mashed Pseudo Potatoes

A creamy mashed cauliflower that’s sure to please

family table at holidays sharing food
November 16, 2023
14 Holiday Recipes To Try

From spicy lamb to sweet potato hummus, healthy and delicious holiday recipes abound!

cranberry sauce with pecans on top
November 13, 2023
Recipe: Cinnamon Cranberry Sauce

Impress your Thanksgiving guests with this homemade treat!

Pumpkin spice muffin
October 11, 2023
Recipe: Pumpkin Spice Muffins

Lower calories and less sugar, but all the holiday flavor!

Pineapple raspberry popsicles
October 4, 2023
Recipe: Pineapple Raspberry Popsicles

You can’t beat these sweet homemade treats!

Trending Topics

glass of cherry juice with cherries on table
Sleepy Girl Mocktail: What’s in It and Does It Really Make You Sleep Better?

This social media sleep hack with tart cherry juice and magnesium could be worth a try

Exercise and diet over three months is hard to accomplish.
Everything You Need To Know About the 75 Hard Challenge

Following five critical rules daily for 75 days may not be sustainable

Person in foreground standing in front of many presents with person in background holding gift bags.
What Is Love Bombing?

This form of psychological and emotional abuse is often disguised as excessive flattery

Ad