by Olena

Pumpkin Protein Oat Bars

Olena's image
Olena Osipov
5 from 12 votes

Pumpkin Protein Oat Bars

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 Oat Bars in a pan

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.

Can of pureed pumpkin, ingredients mixed in blue bowl

Pumpkin Protein Oat Bars

Pumpkin Protein Oat Bars

Pumpkin Protein Bars Recipe with oats, plant based protein powder, eggs, applesauce, pumpkin puree and oats. Healthy clean breakfast on the go.
5 from 12 votes
Print Save Rate
Prep Time: 5 minutes
Cook Time: 35 minutes
Servings: 8 servings
Calories: 223kcal
Author: Olena Osipov



  • Preheat oven to 375 degrees F, line 8 x 8 square baking dish with parchment paper and spray with cooking spray. Set aside.
  • 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.


    Serving: 1bar | Calories: 223kcal | Carbohydrates: 29g | Protein: 12g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 77mg | Sodium: 191mg | Potassium: 240mg | Fiber: 3g | Sugar: 14g | Vitamin A: 4857IU | Vitamin C: 2mg | Calcium: 120mg | Iron: 2mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    38 comments on “Pumpkin Protein Oat Bars

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    1. 5 stars
      Super delicious Olena! This recipe is quite forgiving too because halfway through making it I clued in that it calls for protein powder. I didn’t have any so used barley flour and oat bran in its place and cooked it for 5 minutes longer and it came out firm and moist. I also used raisins and coconut flakes instead of the nuts I didn’t have. I will definitely make this again.

    2. 5 stars
      These are our favorite, have been making them for a few years. I make a double recipe because my kids love them for breakfast during school. I do way more pumpkin spice and add raisins. Delish. Thanks!!

    3. 5 stars
      Delicious! My entire family loves them. My husband was skeptical as I have tried my fair share of failed healthy recipes but this one proved him wrong. Thank you!

    4. 5 stars
      I have made this repeatedly for the last five years. I prefer it to purchasing protein bars before I go to the gym. It’s healthy pumpkin pie. What’s not to like!

    5. 5 stars
      I just meal-prepped this recipe for my breakfasts this week, and it is taking all my willpower to not eat the entire pan right now! I used whole eggs, and I omitted the honey. Thanks for the recipe!

    6. 5 stars
      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!

    7. 5 stars
      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!

    8. 5 stars
      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!

    9. 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.:)

    10. Can’t have applesauce, hubby is deathly allergic and don’t have any yogurt. Have suggestion for substitute? Thanks

    11. 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.

    12. Is there another healthy substitute for applesauce if I don’t have that on hand? Greek yogurt maybe? Thanks!

      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.

        1. If all I have is a whey protein powder, do you have ratio for substitution or does it make the bars taste bad? Was going to make when I noticed this comment. Would love to make but will wait if plant based protein is a must. I love pumpkin all year long. These sound amazing!

            1. 5 stars
              Fantastic…bought plant based protein powder and it was worth it. Thank you!

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