Healthy Pumpkin Oatmeal Bars

Moist, fluffy, and naturally sweetened Pumpkin Oatmeal Bars made with oat flour and rolled oats. Gluten-free, dairy-free, and free of refined sugar. Ideal for breakfast, snack, or dessert

Fall Vibes and Pumpkin Cravings

Every fall, like clockwork, I find myself diving headfirst into a sea of orange—canned pumpkin, pumpkin puree, pumpkin pie spice—you name it. When I was a kid, my mom would make these thick, cakey bars every October. She called them “breakfast bars,” but let’s be honest—they were dessert in disguise. I’ve taken that nostalgic treat and leveled it up into a healthy, hearty, and ridiculously tasty version: Pumpkin Oatmeal Bars.

These are one of my most requested pumpkin recipes, and it’s easy to see why. They check every box: fast, easy, wholesome, and fall-approved. Plus, they double as both a grab-and-go breakfast and a crowd-pleasing pumpkin dessert bar. That’s a win in my kitchen.

Why You’ll Love These Pumpkin Oatmeal Bars

• Quick & Easy – Done in under 30 minutes start to finish.
• Naturally Sweetened – No refined sugar, just maple syrup and coconut sugar.
• Fluffy, Moist Texture – Thanks to pumpkin puree and oat flour.
• Customizable – Go wild with chocolate chips, nuts, cranberries.
• Family & Freezer-Friendly – Make once, enjoy all week.
• Fiber-Packed – Rolled oats and oat flour bring that whole grain goodness.

Whether you’re into healthy pumpkin snacks or just craving something that screams “fall,” these are it.

Easy Ingredient Swaps for Homemade Pumpkin Bars

• 2 large eggs
• 1 cup pumpkin puree (or canned pumpkin—just make sure it’s not pumpkin pie filling)
• ¼ cup maple syrup
• ¼ cup coconut sugar
• 3 tbsp coconut oil, melted
• 1 tsp vanilla extract
• 1½ cups oat flour (store-bought or homemade—see tips below)
• 1 cup rolled oats
• 1½ tsp pumpkin pie spice
• 1 tsp baking soda
• ½ cup chocolate chips (optional, but highly recommended)

How to Make Pumpkin Oatmeal Bars (Step-by-Step)

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C). Line your 8×8 pan with parchment paper. Trust me—parchment makes removal and cleanup a breeze.

Step 2: Mix Wet Ingredients

In a big mixing bowl, whisk together the eggs, pumpkin puree, maple syrup, coconut sugar, melted coconut oil, and vanilla extract. You’re looking for a smooth, golden-orange mixture. No lumps, no streaks.

Chef’s note: Pumpkin puree adds moisture and flavor—don’t swap it with pie filling or you’ll get spiced mush.

Step 3: Add Dry Ingredients

Sprinkle in the oat flour, rolled oats, pumpkin pie spice, and baking soda. Mix until just combined. If you’re adding chocolate chips or chopped nuts, fold them in here.

Pro tip: Overmixing = tough bars. Just stir until you don’t see dry bits.

Step 4: Bake & Cool

Pour the batter into your prepared pan and smooth the top. Bake for 22–25 minutes, until the top is set and a toothpick comes out clean.

Let it cool completely before slicing. Seriously. It firms up as it cools—cut it hot and you’ll get crumbs instead of bars.

Chef Tips for Perfect Bars

• Use pure pumpkin puree, not pie filling.
• DIY oat flour: Blend rolled oats in a blender or food processor until fine.
• Cool before slicing: They need time to set—don’t rush it.
• Customize: Add coconut flakes, dried cranberries, or pecans.
• Dairy-free? Use dairy-free chocolate chips to keep things vegan-ish.

Ingredient Substitutions

Health Benefits of Pumpkin Oatmeal Bars

• Whole grains from oat flour and rolled oats
• No refined sugar – just maple syrup and coconut sugar
• Naturally gluten-free (check oats if you’re Celiac)
• Dairy-free with the right chocolate chips
• High fiber – keeps you full and fueled

Great for kids, athletes, or anyone looking for satisfying pumpkin breakfast ideas or healthy pumpkin snacks.

Storage & Freezing Tips

• Room temp: Store in an airtight container for 3–4 days.
• Fridge: Keeps for up to 1 week.
• Freezer: Wrap individual bars in plastic or foil. Freeze for up to 4 months. Thaw overnight or microwave for 20 seconds.

FAQs About Pumpkin Oatmeal Bars

Suggested Recipes You’ll Also Love

If you’re already dreaming about your next cozy bake or meal-prep win, here are a few of my other reader-favorite recipes you can try next:

• If you’re into soft and chocolatey fall treats, this moist and chocolatey pumpkin bread is another must-try.
  
• For a simpler twist on pumpkin baking, check out this classic pumpkin bread recipe.
  
• Looking for healthy snacks you can prep quickly? These energy-packed no-bake snacks are a great complement to your bar stash.
  
• Pair your bars with these high protein breakfast ideas for a complete morning boost.
  
• These bars also make a great grab-and-go meal featured in our healthy breakfast ideas for busy mornings.

Final Bite + Call to Action

These are the moist pumpkin bars you’ve been searching for—lightly sweet, full of spice, and totally guilt-free. Whether you’re making a batch for a crisp fall morning or freezing them for later, these Pumpkin Oatmeal Bars deliver.

Tried this recipe? Let me know how it went! Leave a comment, drop a rating, or share your own twist. Got a favorite pumpkin spice snack or a killer fall recipe of your own? Tag me or follow along on Pinterest —I’m always pinning new pumpkin breakfast ideas and healthy pumpkin snacks.

This is the kind of breakfast that makes me excited to get out of bed.

Healthy Pumpkin Oatmeal Bars

Print Recipe

Moist, fluffy, and naturally sweetened Pumpkin Oatmeal Bars made with oat flour and rolled oats. Gluten-free, dairy-free, and free of refined sugar. Ideal for breakfast, snack, or dessert.

• Author: Emilio
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 9 bars 1x
• Category: Breakfast, Snack, Dessert
• Method: Baking
• Cuisine: American

Ingredients

Scale 1x2x3x

• 2 large eggs
• 1 cup pumpkin puree (not pumpkin pie filling)
• ¼ cup maple syrup
• ¼ cup coconut sugar
• 3 tbsp coconut oil, melted
• 1 tsp vanilla extract
• 1½ cups oat flour
• 1 cup rolled oats
• 1½ tsp pumpkin pie spice
• 1 tsp baking soda
• ½ cup chocolate chips (optional)

Instructions

1. Preheat oven to 350°F (175°C) and line an 8×8 pan with parchment paper.
2. In a large bowl, whisk together eggs, pumpkin puree, maple syrup, coconut sugar, melted coconut oil, and vanilla until smooth.
3. Add oat flour, rolled oats, pumpkin pie spice, and baking soda. Mix until just combined. Fold in chocolate chips if using.
4. Pour batter into prepared pan and smooth the top.
5. Bake for 22–25 minutes until top is set and a toothpick comes out clean.
6. Cool completely before slicing to allow bars to firm up.

Notes

Use pure pumpkin puree, not pie filling. For oat flour, blend rolled oats until fine. Cool bars fully before cutting. Add-ins like coconut, nuts, or cranberries are great. Use dairy-free chips to keep it vegan.

Nutrition

• Serving Size: 1 bar
• Calories: 180
• Sugar: 8g
• Sodium: 100mg
• Fat: 8g
• Saturated Fat: 4g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 3g
• Protein: 3g
• Cholesterol: 30mg

Keywords: pumpkin, oatmeal bars, healthy pumpkin snacks, gluten-free, dairy-free