Healthy Pumpkin Oatmeal Bars (Fluffy & Moist) Recipe

I developed Oat Pumpkin Bars made with oat flour, pumpkin puree, and maple syrup, and I’m excited to share the clever ingredient swap that makes them gluten free, dairy free, and nut free.

I never planned to get obsessed with a bar, but these fluffy, super moist Breakfast Pumpkin Bars stole me. They feel like a dessert that behaves at breakfast, and I keep wondering how something made with simple things like pumpkin puree and oat flour can be so light yet still tender.

It’s kind of weird how they hit you with Fall flavor without being overpowering. If you like Oat Pumpkin Bars or snacks that pass for breakfast, you might want to try one and decide if they belong at brunch, lunch, heck even dinner.

I still cant quite explain why they vanish so fast.

Ingredients

• Pumpkin puree, creamy and packed with vitamin A fiber, barely sweet, keeps bars moist.
• Oat flour and rolled oats, rich in soluble fiber, slow carbs, adds chew and structure.
• Pure maple syrup, natural sweetener, adds caramel notes, still simple sugars so use sparingly.
• Eggs give protein and lift, help bind ingredients, make bars fluffy not dense.
• Coconut oil adds healthy fats and richness, keeps texture tender and satisfying.
• Unsweetened applesauce cuts fat, adds moisture and mild sweetness without extra sugar.

Ingredient Quantities

• 2 cups oat flour (gluten free)
• 1/2 cup old fashioned rolled oats
• 1 cup pumpkin puree (not pie filling)
• 1/3 cup pure maple syrup
• 2 large eggs
• 1/4 cup coconut oil, melted
• 1/4 cup unsweetened applesauce
• 1 tsp vanilla extract
• 1 1/2 tsp pumpkin pie spice
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp fine sea salt
• Optional: 1/3 cup dairy free chocolate chips or raisins

How to Make this

Equipment Needed

1. Oven, preheated to 350 F, you gotta have it
2. Large mixing bowl, for combining the oat flour, oats and spices
3. Medium mixing bowl, to whisk pumpkin, eggs, maple syrup and wet stuff
4. Measuring cups and spoons, for the flour, pumpkin, spices and small amounts
5. Whisk, to break up eggs and blend the wet ingredients good
6. Rubber spatula, for scraping every bit of batter from the bowl
7. 12-cup muffin tin or an 8×4 loaf pan, pick whichever you want to make
8. Silicone liners or parchment paper and nonstick spray, so they dont stick
9. Cooling rack, to let muffins or loaf cool without getting soggy

FAQ

Healthy Pumpkin Oatmeal Bars (Fluffy & Moist) Recipe Substitutions and Variations

• Oat flour: swap with almond flour or all purpose/whole wheat pastry flour. Almond flour works about 1:1 but makes batter denser and a bit oilier, so cut 1-2 tbsp coconut oil or add an extra egg. If using AP or whole wheat pastry use 1:1 and you may need 1-2 tbsp more liquid.
• Eggs: use flax or chia “eggs” for each egg mix 1 tbsp ground flax or chia + 3 tbsp water, let sit 5 minutes. Bars will be a bit chewier and less airy, but it works great if you want egg-free.
• Pumpkin puree: swap with canned sweet potato or butternut squash puree 1:1. Fresh roasted pumpkin works too but squeeze out excess water first so batter isnt soggy.
• Coconut oil: replace with melted butter 1:1 for richer flavor, or a neutral oil (canola, sunflower) 1:1. For lower fat, sub extra unsweetened applesauce at a 1:1 or 3/4 ratio, bars will be more cake like.

Pro Tips

1) Let the batter sit for about 10 minutes before you bake it so the oat flour and rolled oats can soak up the pumpkin and applesauce. It firms up the batter and makes the texture less gummy, but if it gets too thick just stir in a little dairy free milk or water.

2) Pulse the rolled oats in a blender or food processor for a few seconds if you want a smoother, more bakery like crumb. It sounds extra but it helps the muffins hold together better, and you wont notice the oats as much.

3) If you add chocolate chips or raisins toss them in a tiny bit of oat flour first or freeze the chips for 10 minutes. That stops them from sinking to the bottom while it bakes and gives an even distribution.

4) Watch the oven near the end of the bake because oat flour bakes faster than wheat flour and the tops can darken quick. If they look too brown but still soft inside, tent with foil and check with a toothpick a minute or two later. Remember they keep cooking a bit after you pull them out so dont overbake.

5) Cool completely before storing, and freeze extras flat on a sheet first so they dont stick together, then transfer to a container. To reheat from frozen zap for 20 to 30 seconds in the microwave or pop in a toaster oven for a crisp top, they taste way better warmed.