by Olena

Pumpkin Protein Oat Bars

by Olena

Pumpkin Protein Bars Recipe with oats, plant based protein powder, eggs, applesauce, pumpkin puree and oats. Healthy clean breakfast on the go. |

These pumpkin protein bars are so scrumptious and guilt-free!!! You would never guess they are healthy, they just don’t taste that. So moist, rich and all things pumpkin. I haven’t used a drop of oil because I thought applesauce + pumpkin puree should do the trick, and I was right.

They are also gluten free which apparently is a big thing right now. I’m not following a gluten free diet but I believe in moderation. Sometimes, I bake with whole wheat flour and sometimes with oats, almond meal and coconut flours. I even bought my first gluten free bread. It’s not bad at all.


These pumpkin protein bars would make a great breakfast on-the-go or an afternoon snack. They taste like the most decadent cake or a muffin. Delicious!

Pumpkin Protein Bars Recipe with oats, plant based protein powder, eggs, applesauce, pumpkin puree and oats. Healthy clean breakfast on the go. |

Even my kids said “wow” and they are usually hard to impress with any baked goods. Even if it’s the sweetest Starbucks muffin, they do not love baked goods. Period. It makes it hard for me because the stuff I bake would be a great after school snack.

I often get asked if protein powder can be substituted in my recipes. Sometimes it can be and sometimes not. I think, although I haven’t tried (I should), you can use almond or any other nut flour instead of protein powder in this recipe. But I haven’t tried. When baking, most of the time I end up baking with protein powder because I can enjoy more of a good food.:)

Looking for more healthy pumpkin goodies? Try my pumpkin granola muffins, flourless pumpkin muffins with coconut, or pumpkin protein muffins.

Pumpkin Protein Bars Recipe with oats, plant based protein powder, eggs, applesauce, pumpkin puree and oats. Healthy clean breakfast on the go. |


Pumpkin Protein Oat Bars

5 from 1 reviews

Pumpkin Protein Bars Recipe with oats, plant based protein powder, eggs, applesauce, pumpkin puree and oats. Healthy clean breakfast on the go.

  • Author:
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings



  1. Preheat oven to 375 degrees F, line 8 x 8 square baking dish with parchment paper and spray with cooking spray. Set aside.
  2. In a medium mixing bowl, whisk together pumpkin puree, applesauce, egg whites, maple syrup, vanilla extract, pumpkin pie spice, baking powder, baking soda and protein powder. Add oats and walnuts, stir well. Pour mixture in prepared baking dish, level with spatula and bake for 35 minutes or until a toothpick inserted in the centre comes out clean. Remove from the oven, let cool for 10 minutes and transfer to a cooling rack to cool for another 30 minutes. Cut with a serrated knife into 8 or 10 bars***. Serve warm or cold.

Store: Refrigerate in an airtight container for up to 1 week or freeze for up to 3 months.


*Bars made with eggs will come out more moist and rich, but for a leaner version use egg whites – they still are super moist. **Substitute protein powder with almond or any nut flour. I haven’t tried that though. ***For smaller portions cut into 10 bars.

 Did you make this recipe? Please give it a star rating in the comments.


About Olena

I don’t believe in diets, neither I think we were born to eat. This website reflects my healthy relationship with food – I like simple whole foods meals with a bit of lean protein, heavy on veggies and a sprinkle of complex carbs.

Made a recipe? Tag @ifoodreal on Instagram. I would love to share it with everyone!

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20 comments on “Pumpkin Protein Oat Bars

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  1. These are fabulous! I have tried numerous recipes with pumpkin & protein powder, EVERY ONE has ended up in the trash can! These were outstanding, I could have eaten the batter all by itself (I know, no raw eggs) but it was THAT good so I settled for the spoon after I put them in the oven to bake! Not too sweet, I used the honey option as I am not a maple syrup fan. Perfect sweet treat with minimal guilt! LOVE the high protein content!

  2. Thank you! Thank you! Thank you!!! I need more quick and easy protein options. I made a few modifications. I didn’t have applesauce, so I used a whole can of pumpkin. Two whole eggs. 1/4 cup + 2 Tbsp. honey (used home-mixed protein powder made with chia, flax, hemp, pumpkin, and sunflower seeds), 3 tsp. pumpkin pie spice, instead of walnuts (1/4 whole pumpkin seeds, 2 Tbsp. whole sunflower seeds, 2 Tbsp. chia seeds). I spread it in a 9 x 13. They are AHHH-mazing!!! I’m planning to try subbing applesauce and apple chunks for the pumpkin, as well a banana/blueberry version. Zucchini and carrot versions are coming to mind… Again, THANK YOU Olena!

  3. Just made these using the 2 eggs. Also added 2T each ground flax and ground chia. They came out amazing, and more like dense cake meets baked oatmeal. Will definitely make again. Cut them into smaller 16 square servings. So good warm with a little butter and piping coffee!

  4. These look amazing and just what I need for a protein bar! Unfortunately, my boyfriend doesn’t care for pumpkin. Is there another substitute you recommend? Would bananas or even just another cup of applesauce work?

    1. Hi Amanda. Hm, I honestly haven’t tried. Maybe bananas would work. It should. Applesauce maybe too. I suggest you cut recipe in half and experiment with both replacing pumpkin puree 1:1.:)

  5. is it possible to substitute the plant based protein powder with egg white protein powder? will it affect the texture or the taste? thanks!

    1. I have never tried egg white protein powder, sorry. I know whey and plant based don’t go 1:1. You can experiment and add it last to bring to muffin batter consistency and adjust to taste.

    1. I find baking with plant based protein powder is easy. Once you get a hang of how it reacts and works after a few experiments, you will be fine. Just know that whey and plant based protein powders differ when baking!!! Like you can’t substitute one for another in most recipes.