These Pumpkin Protein Bars are gluten-free, dairy-free and can be vegan. They pack whopping 12 grams of protein and 8 grams of healthy fats for a prefect pre or post-workout snack or breakfast on-the-go.
And it can’t be October without full-scale pumpkin cooking. From pumpkin pancakes, easy pumpkin soup and pumpkin chia pudding.
Table of contents
With fall in full swing, pumpkin recipe is what we need!
These pumpkin protein bars are so scrumptious, guilt-free and perfect for healthy snacks! But they don’t taste that. So moist, rich and full of pumpkin flavor.
I haven’t used a drop of oil because I thought applesauce and canned pumpkin puree should do the trick, and I was right. These pumpkin spice protein bars also have a perfect ratio of protein and carbs, and are naturally sweetened.
These energy bars would make a great breakfast on-the-go or an afternoon snack. They taste like the most decadent pumpkin cake or a muffin. Delicious!
Ingredients Needed
All you need is simple ingredients and one bowl to make delicious pumpkin pie protein bars.
- Quick oats or rolled oats: Oats are naturally gluten-free but often are processed on same equipment as wheat. So, if you or someone in your household have Celiac, be sure to buy certified gluten free oatmeal.
- Plant-based vanilla protein powder: My favorite protein powder is Orgain as I like its taste and price. You can also use unflavored protein, just be sure to add a few more tablespoons of maple syrup. Unfortunately, whey protein powder will not work. If you are not a fan of protein, be sure to check out these almond flour pumpkin bars.
- Pumpkin puree: Either use canned pumpkin from a store or homemade pumpkin puree. If using store-bought, read the label to make sure you don’t buy pumpkin pie filling. It has added sugar and spices. And if want homemade, here is a step-by-step tutorial how to roast a pumpkin whole and puree it after.
- Applesauce: I use unsweetened to keep bars low sugar, you can use sweetened. Also can substitute part or all of applesauce for Greek yogurt, more pumpkin puree or mashed banana.
- Sweetener of choice: It adds subtle sweetness to bars since oats are very plain. I prefer the taste of pure maple syrup in all of my baking. Feel free to use honey, agave or any favorite liquid sweetener, not dry.
- Egg whites: They help hold the bars. Also 2 large eggs will do. To make vegan pumpkin protein bars, use chia egg or flax egg replacement.
- Baking staples: Baking powder, baking soda, store-bought or homemade pumpkin pie spice, vanilla extract and salt.
How to Make Pumpkin Protein Bars
Here is a quick overview of how to bake pumpkin protein bars with 4 simple steps. There is no need for separate bowls with dry ingredients and wet ingredients. This is an easy protein bar recipe!
- 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.
- Stir in oats and walnuts.
- Pour mixture in square baking dish lined with parchment paper, level with spatula and bake protein bars for 35 minutes in 375 degrees F preheated oven.
- Remove from the oven, let cool for 10 minutes and transfer to a cooling rack to cool for another 30 minutes. Once cooled, slice and enjoy!
Tips for Best Results
Here are a few simple tips to ensure to ensure the perfect bars:
- Line the pan: Don’t be tempted to bake these homemade pumpkin protein bars right in baking dish. Lining it ensures easy removal.
- Cool before cutting: If you are not being patient, you will have a hard time cutting the bars. Plus they will fall apart.
- A pinch of salt and splash of vanilla to bring out flavor: Don’t be tempted to skip either. Salt really brings all flavors together. And when you combine vanilla extract with pumpkin, it tastes unbelievable. Trust me!
Fun Additions
Here are a few ways to spice up this fall snack:
- Chocolate chips: Add some dark chocolate chips, white chocolate chips, mini chocolate chips or cacao nibs for a pumpkin and chocolate combo.
- Dried fruit: Dried cranberries or chopped dates would add a bit more of natural sweetness.
- Nut butter or seed butter: Add up to 1/4 cup of natural peanut butter, almond butter, cashew butter or sunflower seed butter for more flavor and healthy fats boost.
Storing Pumpkin Protein Bars
After healthy protein bars have cooled completely, transfer them into an airtight container and refrigerate for up to one week. You could keep them at room temperature up to two days and only if it is not very hot.
You can also freeze them for up to three months.
More Pumpkin Recipes
- Whole wheat pumpkin muffins
- Healthy pumpkin brownies
- Almond flour pumpkin cake
- Healthier pumpkin bread
- Almond flour pumpkin bread
- Pumpkin protein overnight oats
More High Protein Snacks
- Homemade protein bars
- Protein granola bars
- Banana protein muffins
- Protein cookies
- Peanut butter protein balls
- Protein muffins
I hope you enjoy this protein bar recipe! You may also love these healthy snacks!
Pumpkin Protein Bars
Ingredients
- 1 cup pumpkin puree not pumpkin pie filling
- 1 cup applesauce unsweetened
- 1/2 cup egg whites or 2 large eggs
- 1/4 cup maple syrup or honey
- 1 tsp pure vanilla extract
- 2 1/2 tsp pumpkin pie spice
- 1 tsp baking powder
- 1/2 tsp baking soda
- 3/4 cup plant based vanilla protein powder add 2-3 tbsp maple syrup if using unflavored
- 1 1/2 cups quick oats or rolled oats
- 1/2 cup walnuts or pecans 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, walnuts and stir well.
- Pour mixture in prepared baking dish, level with spatula and bake for 35 minutes or until a toothpick inserted in the center 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.
Notes
- Store: Refrigerate in an airtight container for up to 1 week
- Freeze: Tightly wrapped for up to 3 months.
- Eggs: Bars made with eggs will come out more moist and rich, but for a leaner version use egg whites. They still are super moist.
- Portion size: For smaller portions cut into 10 bars.
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!
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…
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!