Grain Free Pumpkin Bars

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pumpkin bars

Grain Free Pumpkin Bars

This grain-free pumpkin bars recipe is from my friend Megan Kelly. She has an incredible site Renewing All Things – Biblically Based Health, Nutrition and Lifestyle specializing in neurobiology, healing, and mental health. Enjoy these grain free pumpkin bars!

If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.

Chicken Caprese, Chicken Caprese Balsamic Glaze Recipe

Grain-Free Pumpkin Bars




Yield 5 Bars



Step #1:  Preheat oven to 350F and grease an 8″ x 8″ pan generously with coconut oil or grass-fed butter.

Step #2:  Combine all of the ingredients in a medium bowl and mix well until a smooth batter forms.

Step #3:  Transfer the batter to the greased pan, and bake at 350F for 20-25 minutes, or until the edges are golden brown and the center is firm.

Step #4:  Allow to cool completely in the pan, then cut and serve!

Step #5:  These bars are delicious on their own, but if you’re aiming to impress, glaze these bars with my Maple Pecan Glaze. (recipe posted separately)


***The nutrition info for this recipe is based on the linked ingredients above**  

**Nutritional info does not include optional maple pecan glaze.


Courses Dessert

Nutrition Facts

Serving Size 1 bar

Amount Per Serving

Calories 230

% Daily Value

Total Fat 20 g


Total Carbohydrates 8 g


Dietary Fiber 4 g


Sugars 4 g

Protein 8 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

pumpkin bars

Megan’s Comments:

These are my favorite fall treats of all time! Not only do they fill your house with the best smell in the world, they taste amazing, are super easy to make, and always satisfy a crowd. Best part, they are gluten, grain, and dairy free, sweetened with honey.

For more of a dessert and special treat, I would add the maple frosting made from cashews, coconut oil, and maple syrup. You can find that recipe here.   If you do not have pumpkin spice try 1 teaspoon ground cinnamon and ¼ teaspoon ground nutmeg.

pumpkin bars

Dr Jockers Comments:

This is a much higher carbohydrate dish than I typically recommend but it does have some good fats from the almond butter and pasture-raised eggs that will lower the glycemic impact. The pumpkin pie spice contains cinnamon which improves blood sugar sensitivity and tastes great!

The fact that it is grain-free makes the dish less inflammatory and a great treat to have during the holidays or a special occasion.  Enjoy!

Let us know your thoughts on the pumpkin bars recipe in the comments section below.  If you are looking for a more detailed fat burning, keto meal plan and recipes than check our complete Navigating the Ketogenic Diet program here

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Dr. Jockers

Dr David Jockers is passionate about seeing people reach their health potential in mind, body and spirit. He is the host of the popular “Dr Jockers Functional Nutrition” podcast and the author of the best-selling books, “The Keto Metabolic Breakthrough” and “The Fasting Transformation.”


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