Sign In Chef

By signing up, you agree to our Terms and Privacy Policy.
Sign In with Facebook Sign In with Twitter Sign In with Google Sign In with Windows
OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Healthy Pumpkin Pecan Bars

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.64

$1.64 per serving

15 people like this recipe

15 likes

This recipe is ready in 200 minutes

Ready in 3 hours and 20 minutes

spoonacular Score:42%

Spoonacular Score: 42%

 

Healthy Pumpkin Pecan Bars could be just the gluten free, dairy free, and fodmap friendly recipe you've been looking for. For $1.64 per serving, you get a side dish that serves 12. One portion of this dish contains about 7g of protein, 26g of fat, and a total of 365 calories. 15 people found this recipe to be tasty and satisfying. Head to the store and pick up oats, almond/cashew milk, pecans, and a few other things to make it today. From preparation to the plate, this recipe takes roughly 3 hours and 20 minutes. It is brought to you by Not Enough Cinnamon. Taking all factors into account, this recipe earns a spoonacular score of 14%, which is rather bad. Try Healthy Pumpkin Carrot Pecan Muffins, Pumpkin Pecan Bars, and Pumpkin Pecan Bars for similar recipes.

Ingredients

Servings:
1 cup
1 cup gluten-free oats
gluten-free oats
1.5 cups
1.5 cups almond meal flour
almond meal flour
0.5 tsps
0.5 tsps sea salt
sea salt
2 Tbsps
2 Tbsps coconut sugar
coconut sugar
5 Tbsps
5 Tbsps coconut oil
coconut oil
2 Tbsps
2 Tbsps maple syrup
maple syrup
2 cups
2 cups unsweetened pumpkin puree
unsweetened pumpkin puree
0.25 cups
0.25 cups maple syrup
maple syrup
0.33 cups
0.33 cups almond milk
almond milk
2
2  eggs
eggs
0.25 cups
0.25 cups coconut sugar
coconut sugar
2 tsps
2 tsps pumpkin spice mix
pumpkin spice mix
0.75 tsps
0.75 tsps sea salt
sea salt
1.5 cups
1.5 cups pecans
pecans
0.33 cups
0.33 cups oat flour
oat flour
2 Tbsps
2 Tbsps coconut oil
coconut oil
1 cup gluten-free oats
1 cup
gluten-free oats
1.5 cups almond meal flour
1.5 cups
almond meal flour
0.5 tsps sea salt
0.5 tsps
sea salt
2 Tbsps coconut sugar
2 Tbsps
coconut sugar
5 Tbsps coconut oil
5 Tbsps
coconut oil
2 Tbsps maple syrup
2 Tbsps
maple syrup
2 cups unsweetened pumpkin puree
2 cups
unsweetened pumpkin puree
0.25 cups maple syrup
0.25 cups
maple syrup
0.33 cups almond milk
0.33 cups
almond milk
2  eggs
2
eggs
0.25 cups coconut sugar
0.25 cups
coconut sugar
2 tsps pumpkin spice mix
2 tsps
pumpkin spice mix
0.75 tsps sea salt
0.75 tsps
sea salt
1.5 cups pecans
1.5 cups
pecans
0.33 cups oat flour
0.33 cups
oat flour
2 Tbsps coconut oil
2 Tbsps
coconut oil

Equipment

food processor
food processor
baking pan
baking pan
mixing bowl
mixing bowl
whisk
whisk
oven
oven
food processor
food processor
baking pan
baking pan
mixing bowl
mixing bowl
whisk
whisk
oven
oven


Instructions

Read the detailed instructions on Not Enough Cinnamon

Price Breakdown

Cost per Serving: $1.52
Ingredient
1 cup gluten-free oats
1 1/2 cup almond meal flour
1/2 teaspoon sea salt
2 tablespoons coconut sugar
5 tablespoons coconut oil
2 tablespoons maple syrup
2 cups unsweetened pumpkin puree
1/4 cup maple syrup
1/3 cup almond milk
2 eggs
1/4 cup coconut sugar
2 teaspoons pumpkin spice mix
3/4 teaspoon sea salt
1 1/2 cup pecans
1/3 cup oat flour
2 tablespoons coconut oil
Price
$0.32
$3.36
$0.01
$0.31
$1.09
$1.02
$2.80
$2.05
$0.17
$0.48
$0.50
$0.80
$0.02
$4.61
$0.20
$0.44
$18.18

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Important note for those with gluten intolerance: oats are naturally gluten free, but cross contamination with wheat?in the factory or in the field?is a real possibility. To be on the safe side, look for oats and oat flours that say they are gluten free on the box!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • While you can buy oat flour in stores, you can also grind up regular rolled oats in a food processor or blender to make your own.

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Making pumpkin pie spice yourself is easy. It is usually just a blend of ground cinnamon, ginger, nutmeg, and allspice.

  • You can make your own almond flour/meal by grinding whole almonds or blanched almonds in a food processor. Just be careful not to grind them too long or you'll end up with almond butter (though worse things have happened!).

  • Maple syrup comes in three grades, either A-C or 1-3 depending on where you live. To learn which types are suitable for which uses in the kitchen, check out our lesson on maple syrup in the academy.

Disclaimer

Nutritional Information

Quickview
345 Calories
6g Protein
25g Total Fat
26g Carbs
10% Health Score
Limit These
Calories
345
17%

Fat
25g
40%

  Saturated Fat
8g
55%

Carbohydrates
26g
9%

  Sugar
12g
13%

Cholesterol
27mg
9%

Sodium
276mg
12%

Get Enough Of These
Protein
6g
14%

Vitamin A
6402IU
128%

Manganese
1mg
64%

Fiber
4g
19%

Vitamin B2
0.21mg
13%

Copper
0.24mg
12%

Iron
2mg
11%

Phosphorus
106mg
11%

Magnesium
41mg
10%

Vitamin B1
0.16mg
10%

Selenium
6µg
9%

Calcium
79mg
8%

Zinc
1mg
8%

Vitamin K
7µg
7%

Potassium
206mg
6%

Vitamin E
0.75mg
5%

Vitamin B5
0.46mg
5%

Vitamin B6
0.07mg
4%

Folate
14µg
4%

Vitamin C
1mg
2%

Vitamin B3
0.44mg
2%

Vitamin B12
0.07µg
1%

covered percent of daily need

Related Recipes