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!
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 Oat Bars
Ingredients
- 1 cup pumpkin puree
- 1 cup applesauce unsweetened
- 1/2 cup egg whites or 2 large eggs* use flax egg replacer for vegan version
- 1/4 cup maple syrup or honey
- 1 tsp pure vanilla extract
- 2 1/2 tsp pumpkin pie spice
- 1 tsp baking powder aluminum free
- 1/2 tsp baking soda
- 3/4 cup plant-based protein powder vanilla (add extra 2-3 tbsp maple syrup if using unflavoured)**
- 1 1/2 cups quick or old fashioned rolled oats use certified gluten free oats for GF version
- 1/2 cup walnuts coarsely chopped
- Cooking spray I use Misto
Instructions
- 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.
Notes
- *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.
Nutrition
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Thank you Olena for all your delicious recipes that you’ve posted and shared with us. My husband and I have enjoyed every recipe that I have made of yours. You are an amazing cook and thank you for sharing your story with us. I just finished making pumpkin protein bars…..so delicious 😋, they are a perfect little snack to take with me when I’m out doing errands.
Kim 😊
Thanks for the kind words, so glad you are enjoying the recipes!
If we prefer not to use protein powder, can you suggest a substitute/amount?
Substitute protein powder with almond or any nut flour. We have not tested it that way, although a few others readers have said it works.
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.
I am so glad the recipe worked out for you Marianne!
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!!
I love hearing that you have been making these bars for years. Made my day and thank you for sharing Connie!
I can not wait to try! Do you know off hand the fiber content per bar? Thank you!
Yes, 6 grams. It is showing now.
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!
That is so amazing to hear! Glad you enjoyed my recipe, Steph!
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!
I agree. That is so amazing to hear! Glad you enjoyed my recipe, Shelley!
Fantastic! Heated them up for breakfast everyday for a week. Can’t wait to make again.
Fantastic! Glad you enjoyed the recipe!
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!
You are welcome, Kat! We love this one too, especially now!
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!
Awesome!:)
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!
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!
Your description of these bars made me crave them.:)
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?
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.:)
Great idea! Thanks for sharing!
Can’t have applesauce, hubby is deathly allergic and don’t have any yogurt. Have suggestion for substitute? Thanks
Oh my…the only thing that comes to mind is banana but you will have to reduce maple syrup then.
where is all that sodium from?
is it possible to substitute the plant based protein powder with egg white protein powder? will it affect the texture or the taste? thanks!
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.
Is there another healthy substitute for applesauce if I don’t have that on hand? Greek yogurt maybe? Thanks!
Yes, that would work.
Can you use hemp protein powder? Is that considered a plant based protein powder?
Yes. Bars will have stronger aftertaste but I’m sure you are used to it if you have hemp protein on hand.
These look SO freakin’ good and I love how they combine fall-appropriate pumpkin with a protein filled and healthy snack. Definitely making these!
Yum! Bring on the pumpkin recipes. My favorite season– for the weather and the flavors! I need to use protein powder in my recipes more. I should try some of yours first. The ones I’ve made have never made it to the blog…
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.
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!
Plant based is a must as it is more absorbing than whey. With whey bars might be too wet.
Fantastic…bought plant based protein powder and it was worth it. Thank you!
You are welcome Nancy!