Indulge in the ultimate autumnal treat with these moist, cake-like pumpkin bars. Crafted without refined sugars, butter, or oils, these nutrient-dense squares offer an insulin-friendly way to embrace the flavors of the season without the metabolic crash.
Ingredients
- 1 1/2 cups whole wheat pastry flour (or gluten-free 1-to-1 blend)
- 1/2 cup almond flour (adds heart-healthy monounsaturated fats)
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 2 teaspoons pumpkin pie spice
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon sea salt
- 3 large eggs, lightly whisked
- 1/4 cup unsweetened almond milk or milk of choice
- 1/2 cup pure maple syrup
- 1 1/2 cups 100% pure pumpkin puree
Maple Cream Cheese Frosting
- 8 oz 1/3 less-fat cream cheese, softened
- 1/4 cup pure maple syrup
- 1 teaspoon pure vanilla extract
- 2 to 3 teaspoons milk (to achieve desired consistency)
Recommended Ingredients:
Whole Wheat Pastry Flour: View on Amazon >
*Expert Tip: Pastry flour ensures a lighter, cake-like crumb while maintaining the nutrient density of whole grains.*
Pure Pumpkin Puree: View on Amazon >
*Expert Tip: Ensure you use 100% pumpkin, not pie filling, to avoid hidden refined sugars and additives.*
Instructions
- Preheat and Prep: Set your oven to 350°F (175°C). Grease and flour an 8×8 inch baking pan or line with parchment paper.
- Whisk Dry Ingredients: In a large mixing bowl, sift together the whole wheat pastry flour, almond flour, baking powder, baking soda, pumpkin pie spice, cinnamon, and salt.
- Combine Wet Ingredients: In a separate bowl, whisk the eggs, milk, maple syrup, and pumpkin puree until the mixture is completely smooth and uniform.
- Fold to Combine: Gently pour the wet mixture into the dry ingredients. Stir using a spatula until just combined; avoid over-mixing to keep the bars light and airy.
- Bake: Transfer the batter into the prepared baking dish. Bake for 30-35 minutes, or until a toothpick inserted into the center comes out clean.
- Cool and Frost: Allow the bars to rest in the pan for 5 minutes before transferring to a wire rack to cool completely. While cooling, whip the cream cheese, maple syrup, and vanilla in a mixer until smooth. Thin with milk as needed.
- Finish: Spread the frosting evenly over the cooled bars. Dust with extra cinnamon or pumpkin spice if desired. Cut into 16 squares.
Kitchen Tech Box: For the smoothest frosting texture without the need for refined powdered sugar, use a high-speed stand mixer or electric hand mixer. This aerates the cream cheese, creating a whipped, mousse-like finish that pairs perfectly with the dense pumpkin base.
Professional Notes
Storage:
Because of the fresh cream cheese frosting and high moisture content from the pumpkin, these bars should be stored in an airtight container. They can remain at room temperature for up to 24 hours, but should be refrigerated thereafter for up to 7 days.
Freezing Instructions:
These bars are exceptionally freezer-friendly. Flash-freeze individual squares on a baking sheet for one hour before transferring them to a freezer-safe bag. They will maintain peak quality for up to 3 months. Thaw at room temperature or microwave for 30 seconds for a “fresh-baked” experience.
