Paleo Pumpkin Bars

Paleo Pumpkin Bars
Elana Amsterdam


  • 1/3 Cup  coconut flour
  • 1/4 Teaspoon  sea salt, preferably Celtic
  • 1/2 Teaspoon  baking soda
  • 1/2 Teaspoon  cinnamon
  • large eggs
  • 1 Cup  fresh baked pumpkin or winter squash
  • 1/3 Cup  honey
  • 1/4 Cup  coconut oil
  • 1/2 Cup  dark chocolate chips

Pumpkin season is my favorite time of year. When the days get shorter, the nights cool and crisp, I indulge in my fascination with those odd-shaped, brightly colored vegetables known as winter squash.

Pumpkin is a type of winter squash, and I use a variety of winter squash in my pumpkin recipes. For these Paleo Pumpkin Bars I chose roasted acorn squash, though you could just as easily select sugar pumpkin (a smaller, denser, tastier version of the more ubiquitous pumpkins used for jack-o'-lanterns), kabocha, butternut, buttercup, carnival, or delicata, with fabulous results.

See all squash recipes.


Preheat the oven to 350 degrees.

In the bowl of a food processor, combine the coconut flour, salt, baking soda, and cinnamon. Pulse in the eggs, pumpkin, honey, and oil until well combined. Stir in the chocolate chips by hand. Transfer the batter to an 8-by-8-inch glass baking dish. Bake for 20-30 minutes. Let cool and serve.


Note: This recipe was not designed nor tested with canned pumpkin; you will need to make significant adjustments if you decide to experiment with this ingredient, as it is far more watery than roasted pumpkin or winter squash.


Calories per serving:

220 calories

Dietary restrictions:

Low Potassium, Kidney Friendly, Paleo, Dairy Free, Gluten Free, Wheat Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:



  • Fat 105g 162%
  • Carbs 191g 64%
  • Saturated 69g 344%
  • Fiber 27g 107%
  • Trans 0g
  • Sugars 151g
  • Monounsaturated 19g
  • Polyunsaturated 6g
  • Protein 38g 76%
  • Cholesterol 744mg 248%
  • Sodium 1,598mg 67%
  • Calcium 223mg 22%
  • Magnesium 181mg 45%
  • Potassium 1,155mg 33%
  • Iron 10mg 57%
  • Zinc 5mg 31%
  • Phosphorus 599mg 86%
  • Vitamin A 2,226µg 247%
  • Vitamin C 11mg 18%
  • Thiamin (B1) 0mg 12%
  • Riboflavin (B2) 1mg 69%
  • Niacin (B3) 2mg 8%
  • Vitamin B6 1mg 27%
  • Folic Acid (B9) 137µg 34%
  • Vitamin B12 2µg 30%
  • Vitamin D 4µg 1%
  • Vitamin E 5mg 25%
  • Vitamin K 45µg 57%
Have a question about nutritional data? Let us know.
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