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Grain-Free Pumpkin Bars prepared with raw sunflower and pumpkin seeds, tiger nut flour and organic pumpkin purée with a few additional allergen-friendly ingredients.

Grain-Free Pumpkin Bars

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  • Author: Chantal | Fresh is Real
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 8 bars 1x
  • Category: Desserts, Snacks
  • Method: Oven-Baked
  • Cuisine: Grain-Free, Gluten-Free, Vegan, Nut-Free, Allergen-Friendly


The perfect Grain-Free Pumpkin Bars for a quick snack or healthy treat! These bars includes a lot of nutritious ingredients that are gluten-free, vegan, nut-free, and allergen-friendly.

To make these bars, you will need some organic pumpkin purée or 1/4 cup of the tart filling from the Grain-Free Pumpkin Tarts recipe. 


  • 3/4 cup tiger nut flour, sifted*
  • 3/4 cup raw sunflower seed flour (or combo sunflower/pumpkin seeds)**
  • 1/4 cup coconut palm sugar
  • 1/4 cup coconut oil, softened
  • 1/4 cup flaxseed meal
  • 1/4 cup water, room temperature***
  • 1/2 teaspoon fine ground sea salt
  • 1/4 cup Grain-Free Pumpkin Tart filling or canned pumpkin purée (or homemade)****
  • 1/4 teaspoon cinnamon
  • 1/4 cup raisins
  • 1/4 cup unsweetened shredded coconut (plus extra for top)
  • 1/4 cup raw pumpkin seeds (plus extra for top)
  • 1/4 cup raw sunflower seeds (plus extra for top)
  • 2 tablespoons hemp seeds (optional)

Useful Tools

  • Baking Sheet/Cookie Sheet
  • Spatula
  • Spoon(s)
  • Measuring Cups/Spoons
  • Unbleached Parchment Paper
  • Mixing Bowls
  • Blender/Spice Grinder
  • Sifter
  • Large knife


Before you begin, please watch this helpful video.

Step 1

Preheat oven to 350° F and line a baking sheet with parchment paper.

Step 2

To make the bars, it’s simple, to a large bowl mix the first 9 ingredients together until smooth and then add in the raisins, coconut, seeds and mix a little more until well combined.

Step 3

Transfer the bar mixture onto your lined baking sheet and pat down and shape into a rectangle (approx. 8×10-in by 3/4-in thick). You can add some extra coconut and seeds to the top of the bars if you wish. See how-to video.

Step 4

Bake the bars for 25 minutes, on the middle rack, until edges are golden. 

Step 5

Remove the bars from the oven and cool on baking sheet for 10-20 minutes then on a wire rack until completely cooled. You can cut it into 8 bars once cooled on the baking sheet before transferring them to the wire rack or once completely cooled on a cutting board.

Step 6

Enjoy your bars fresh or refrigerated! You can store them in a glass container in the refrigerator for a week or freeze them for longer.


*If you don’t have allergies to nuts, you can use almond meal/flour for this recipe as an alternative to tiger nut flour. In a pinch, you could test the recipe to include more pumpkin and sunflower seed flour instead of tiger nut flour. 

**To make the seed flour, use spice/coffee grinder, dry container blender or a grain mill. The seeds for the flour don’t need to be soaked.

*** If you happen to cook your pumpkin, squash or sweet potato in a pot with a little water, reserve the cooking water for the bars.

**** Fresh is always best, but organic canned purée will work equally well for this recipe.