Gluten Free Low Carb Pumpkin Bars

Gluten free and low carb pumpkin bars are both moist and flavorful

Gluten free and low carb pumpkin bars are both moist and flavorful

I’ve been trying to shed a few pounds this summer, and eating low carb helps me do just that.  I’ve also been craving pumpkin, even though it’s not the holiday season.

Round up some coconut flour and see how good low-carb in a dessert can be!

Round up some coconut flour and see how good low-carb in a dessert can be!

I’m one of those people who loves pumpkin…I admit that I can eat it straight out of the can, with a little ginger and cloves sprinkled on top.

Gluten Free Low Carb Pumpkin Bars -- I'm game for these any time of year!

Gluten Free Low Carb Pumpkin Bars — I’m game for these any time of year!

I decided to combine my craving for pumpkin with my low carb intentions, and created these gluten free low carb pumpkin bars.

Gluten Free Low Carb Pumpkin Bars: baked and ready to cut

Gluten Free Low Carb Pumpkin Bars: baked and ready to cut

For this recipe, you’ll need to round up some coconut flour, which is pretty darn easy to find these days. I even found some at Walmart, but the brand I used here is King Arthur Coconut Flour, found at a health food store. Be sure to sift the coconut flour, and measure carefully…because coconut flour is so dry, you will use way less than you would with wheat flour! Coconut flour is much higher in fiber and somewhat higher in protein, resulting in a lower net carb count than wheat flour. See this chart to compare the nutritional values of certain grains and flours.  Elana’s Pantry has some good information about coconut flour too.

To keep this recipe for pumpkin bars low carb, I used Stevia with just a couple of tablespoons of sorghum molasses.  If you don’t mind the added carbs, you can use regular brown sugar instead.

For a super easy topping, sweeten a bit of sour cream with your favorite sweetener and then add a dollop to these pumpkin bars

For a super easy topping, sweeten a bit of sour cream with your favorite sweetener and then add a dollop to these pumpkin bars

These gluten free low carb pumpkin bars remind me of pumpkin pie filling, without the crust, but they’re just firm enough to pick up and eat.

Gluten free and low carb means guilt-free!

Gluten free and low carb means guilt-free!

After I made these pumpkin bars and tried one, I realized that a little sweetened dairy on top would be nice.  I found some sour cream in the fridge, mixed in some Stevia, and then added a dolop on top.  Or you could add a teaspoon of molasses or sugar to sour cream, plain yogurt, some cream…you get the idea.

These pumpkin bars are moist, with a gorgeous gingery, cinnamony, clovey aroma and taste.

These gluten free low carb pumpkin bars are perfect with a little sweetened sour cream on top

These pumpkin bars are perfect with a little sweetened sour cream on top

Here’s the recipe:

Gluten Free Low Carb Pumpkin Bars
 
Prep time
Cook time
Total time
 
Gluten Free Low Carb Pumpkin Bars are made with coconut flour--they're moist and perfect any time of year!
Author:
Recipe type: Dessert
Cuisine: American
Serves: 9 servings
Ingredients
  • 1 cup plus 2 tablespoons pumpkin puree
  • 2 eggs
  • 2 teaspoons vanilla extract
  • Stevia sweetener equivalent to ¾ cup brown sugar, or ¾ cup brown sugar
  • 2 Tablespoons molasses (if using Stevia instead of brown sugar)
  • 1 and ½ teaspoons fresh grated ginger, or 1 teaspoon dried ginger
  • ½ cup coconut flour, sifted
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon ground cardamom
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • ½ teaspoon baking powder
  • ¼ teaspoon baking soda
  • ½ teaspoon lemon juice
Instructions
  1. Preheat oven to 350.
  2. Lightly oil an 8x8” baking dish or line it with parchment paper.
  3. In a bowl combine the pumpkin puree, eggs, vanilla extract, ginger, and Stevia and molasses (or brown sugar.)
  4. In a separate bowl combine the remaining ingredients.
  5. Add the dry ingredients to the pumpkin mixture and mix just until all ingredients are incorporated.
  6. Pour the pumpkin bar batter into the prepared baking dish. Use a rubber spatula to spread all the way to the edges of the baking dish for a smooth and even layer. Because this recipe uses coconut flour, the batter will stay in the same position throughout baking, and will not enlarge or rise.
  7. Bake 20 to 23 minutes until edges are golden brown. Allow to cool 15 minutes before serving.

P1200275Enjoy!

–G

For this post, I am linking up with Link Love @Running with Spoons Weekend Potlucks @The Country Cook Friday Favorites @ Life in Leggings What’s Cookin’ Wednesday @Buns in my Oven MMM @Healthy Diva Life Totally Terrific Tuesday @ Live Randomly Simple The Wednesday Round Up @ Love, Pasta and a Toolbelt Create & Share DIY and Recipe Party @ Designs by Miss Mandee Fabulous Party @Lou Lou Girls Sunday Linky @The Lazy Gastronome Over the Moon Link Party@Marilyn’s Treats Foodie FriDIY@A Dish of Daily Life Funtastic Friday@Olives & Okra Thursday Favorite Things Blog Hop @Katherines Corner Party Time! @ Live Laugh Rowe

Comments

  1. says

    This is my kind of treat. I love pumpkin and it is always so moist. Thank you so much for linking at #ThursdayFavoriteThings! I look forward to seeing what you share every week. Please come back for #OverTheMoon on Sunday night. Don’t forget to comment your link #’s so I can be sure to visit and get a chance to be featured!
    Pinned and shared.

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