Pumpkin Bars (Mediterranean Diet Friendly + Gluten Free)
These Mediterranean Diet Pumpkin Bars are naturally gluten free, made with almond flour and Greek yogurt for a creamy, cheesecake-like bite. 🎃✨ With warm fall spices and a shortbread-style crust, they're fancy enough for Thanksgiving yet easy enough for a weeknight treat. Healthy, satisfying, and absolutely delicious! 💛
New to the Mediterranean Diet? Start with my Mediterranean Diet for Beginners Guide to learn what to eat and how to build simple Mediterranean meals.
If you're as excited about fall as I am, try them for dessert on a night when you have my Chicken Bean Soup. It's the epitome of cozy-hearty, nourishing, and finished with a sweet pumpkin treat. 🍲🎃
What I love most: this dessert has an impressive nutrition profile-but even the pickiest eaters won't notice.
Pumpkin spice, everything nice-plus a nutrition boost. 🎃✨
🌰 Almond Flour Benefits
- Mediterranean staple. Almonds are one of the most recommended nuts in the Mediterranean Diet thanks to their powerful health benefits.
- Protein + fiber power. Keeps you fuller longer and supports healthy blood sugar balance. 💪
- Heart helper. The healthy fats in almonds may help lower LDL ("bad") cholesterol and protect your heart. ❤️
- Naturally gluten free. Almond flour is simply ground almonds-perfect for anyone avoiding wheat.
Love this almond flour crust or need another gluten-free recipe? Check out these Protein Lemon Bars.
🎃 Why Pumpkin Deserves a Year-Round Spot on Your Plate
- Eye health hero. A single cup provides over 200% of your daily vitamin A, plus lutein and zeaxanthin to protect vision. 👀
- Heart smart. Potassium, vitamin C, fiber, and antioxidants support healthy blood pressure and cardiovascular function. ❤️
- Immune boost. Vitamins A, C, E, and iron strengthen your defenses and protect your cells. 🛡️
- Bright orange defense. Carotenoids-the pigments behind pumpkin's color-are antioxidants linked to lower cancer risk. 🟠
- Light but filling. Only 50 calories per cup with 3 grams of fiber to help keep you satisfied. ✨
Need more pumpkin on your plate? My kids LOVE these Pumpkin Chocolate Chip Muffins. It's the perfect Mediterranean Diet recipe for picky eaters!
Instructions
Prep and bake crust
Mix the pumpkin filling
Top crust with pumpkin filling and bake
Cool & Enjoy!
Top Tip
Stir gently once you mix in the egg mixture. Overmixing can create air bubbles, which may cause cracks in your pumpkin bars. Smooth and creamy is the goal!
FAQ
You want good old plain canned pumpkin. Not pumpkin pie filling. If you aren't sure, check the ingredients. The only ingredient should be pumpkin, pumpkin. 😉
Yes! These bars are perfect for make-ahead entertaining. Bake them 1-2 days in advance, chill, and slice just before serving.
I love these plain, but you can dress them up with a dollop of whipped cream, a sprinkle of cinnamon, or a handful of chopped pecans for a festive holiday touch.
📖 Recipe
Ingredients
Crust
- 2 ¼ cups almond flour
- 2 tablespoons sugar
- ¼ teaspoon salt
- ½ cup Extra Virgin Olive Oil EVOO
- 2 teaspoons vanilla extract
Filling
- 1 15 oz can pumpkin purée
- 1 ½ cups plain non-fat Greek yogurt
- 2 teaspoons vanilla extract
- 1 ½ teaspoons pumpkin pie spice
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
- 1 tablespoon brown sugar
- 1 large egg
- 3 tablespoons cornstarch
- ⅓ cup maple syrup
Instructions
Prepare the crust
- Preheat oven to 325°F. Grease or line a 13x9-inch baking dish or ¼ sheet jelly roll pan with parchment paper.
- In a medium bowl, mix almond flour, sugar, salt, EVOO, and vanilla until a pliable dough forms.
- Press the dough evenly into the prepared pan.
- Bake for 15 minutes. Almond flour can turn acrid if burnt, so you'll want to make sure you take it out promptly.
Prepare the filling
- In a medium bowl, combine pumpkin, Greek yogurt, vanilla, pumpkin pie spice, cinnamon, salt, and brown sugar until smooth.
- In a separate small bowl, whisk together the egg, cornstarch, and maple syrup until cornstarch is dissolved.
- Gently stir the egg mixture into the pumpkin mixture until smooth and fully incorporated.
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