Gluten-free dairy-free pumpkin protein bars with a rich creamy no sugar coconut frosting.


Yesterday I was able to film a new purely fit life club workout. It was only 10 minutes as that seems to be all the time I have time to workout these days. And I am still taking it real easy for my skin to continue to heal.

Lori was going to film her second post partum workout but we forgot the diaper bag at Lori’s house and Madison started fussing from her dirty diaper. So we quickly left after I filmed and got Madison all settled.

We knew our workout schedule would be different now with Madison. Honestly not sure how it will all play out. But I am sure we will figure out a way.

Now let’s talk pumpkin bars!

Gluten-free pumpkin protein bars with dairy-free stevia sweetened creamy coconut frosting

Come join us in our kitchen to make pumpkin bars!

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We LOVED pumpkin bars growing up! The older we got the more we feel in love with them.

Lori always loved the pumpkin cake part and Michelle loved the cream cheese frosting!

Now with our upgraded tastebuds we created a recipe we both love to eat. And we know you will too!

How to make healthy protein pumpkin bars with no-sugar frosting


This recipe truly reminds us of the pumpkin bars we grew up with. They are soft, moist and full of flavor. And they smell amazing! The smell will automatically make you feel like a kid a again enjoying these by a warm fire with your family. Or for those of us who grew up in FL with no fireplace, you will be reminded eating them by the pool 😉


These pumpkin bars are made without using a plantain as the flour. 

We know shocking. 

Some of you have mentioned you cannot find plantains in your area, so we still wanted recipes like this with flour vs using plantains.  We used our normal gluten-free flours but played around with the ratio. We normally do  2:1 flour to starch, this time we wanted more protein so we upped the protein powder.

And they turned out AMAZING!

We have a feeling you will make these pumpkin bars a lot this fall like us.



Sinfully delicious moist soft pumpkin bars with creamy rich coconut butter frosting!!

This frosting does not taste like cream cheese, which is why we referred to it as a mock. Plus Lori is not a fan of cream cheese, so this is our go-to frosting for rich not to sweet frostings.

Plus you can’t go wrong with coconut butter and coconut milk.  Together they make the perfect frosting. We have used this frosting many times before like in our no sugar grain-free vanilla cake.

And these pumpkin bars are gluten and dairy free and low in sugar! Just the way we like it.

Pumpkin protein bars with creamy coconut frosting

Prep Time: 5 minutes

Cook Time: 20 minutes

Yield: makes about 12 slices

Pumpkin protein bars with creamy coconut frosting

A healthy recipe for gluten-free protein pumpkin bars with a no sugar dairy-free coconut butter frosting. Pumpkin bars that are made in 20 minutes. Perfect to enjoy this holiday season.


    Pumpkin bars
  • 2 eggs
  • 1/4 cup coconut oil
  • 3/4 cup pumpkin puree (6 oz)
  • 2 tablespoons pumpkin seed butter
  • 1/3 coconut sugar
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon allspice
  • 1/2 cup protein powder
  • 1/4 cup arrowroot (1 oz)
  • 1/4 cup coconut flour (1 oz)
  • Mock dairy-free cream cheese frosting
  • 3/4 cup coconut butter
  • 6 tablespoons coconut milk
  • a few drops of stevia or 1-2 tablespoons liquid sweeter of choice


  1. Pre heat oven to 350 degrees.
  2. Place pumpkin puree, eggs and pumpkin seed butter in a bowl and mix together.
  3. Add in coconut sugar, spices, baking soda and flours into bowl.
  4. Mix together.
  5. Add in coconut oil. Stir until blended.
  6. Grease a 8 in x 8 in square pan with coconut oil.
  7. Spread pumpkin bar batter into ban.
  8. Bake for 15 - 20 minutes.
  9. Let cool.
  10. Make frosting
  11. Combine coconut butter, coconut milk and stevia into a bowl.
  12. Mix together.
  13. Add more coconut milk if needed.
  14. Spread onto pumpkin bars.

Substitution ideas:

Replace eggs with flax or chia gel.

Replace pumpkin seed butter with any nut or seed butter.

Use any protein powder.

Replace arrowroot with tapioca starch.

Coconut flour is hard to replace, you could try sweet potato flour.

If you do not have pumpkin on hand, you can use an pureed winter squash in this recipe like kabocha or butternut.

Simply the best gluten-free dairy-free pumpkin bar recipe.


We want to hear your purely thoughts:

Do you like pumpkin bars? Do you like cream cheese?

Do you have a favorite way you enjoy pumpkin? Sweet or savory?

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21 thoughts on “Pumpkin protein bars with creamy coconut frosting

  1. I’ve got an entire roasted pumpkin to work with so these pumpkin bars are pretty much calling my name 🙂 Thanks for sharing they sound amazing. I’m guessing I can sub almond butter for the pumpkin seed butter? Thanks for sharing ladies 🙂

    Posted on October 29, 2014 at 11:23 am
    1. Yes you can use almond butter.

      Posted on October 29, 2014 at 2:10 pm
  2. wowwwww sisters! nice work!

    Posted on October 29, 2014 at 1:07 pm
    1. Thanks sweetie!

      Posted on October 29, 2014 at 2:10 pm
  3. This looks amazing! I could eat the frosting by the spoonful!

    Posted on October 29, 2014 at 3:33 pm
    1. Thanks! Yep we do that 🙂

      Posted on October 29, 2014 at 7:11 pm
  4. Oh my goodness those look AMAZING! Can you come bake at my house pretty please!?!?

    Posted on October 29, 2014 at 3:44 pm
    1. We would love too 🙂

      Posted on October 29, 2014 at 7:12 pm
  5. Yummmmmm. Can’t wait to make these for my fiancée :)!! Thanks for this awesome recipe and all others you provide so graciously!

    Posted on October 29, 2014 at 4:31 pm
    1. Thank you for your support and glad you enjoy are recipes!

      Posted on October 29, 2014 at 7:12 pm
  6. Where do you find coconut butter?

    Posted on October 29, 2014 at 6:36 pm
    1. We make it homemade. You can see how we do it here Or you can find it a natural health food store.

      Posted on October 29, 2014 at 7:14 pm
  7. Hi! These look delicious! Would whey protein powder make them very different? (I know whey is not dairy free)

    Posted on October 30, 2014 at 7:41 pm
    1. You could use whey.

      Posted on October 30, 2014 at 8:07 pm
  8. Hi Ladies,…is the brown rice protein powder is vanilla flavor ?

    Posted on November 1, 2014 at 9:27 pm
    1. ours is plain flavored, you can use vanilla but we can’t since Michelle is allergic to it.

      Posted on November 1, 2014 at 9:32 pm
  9. Love these! I am off eggs right now – do you think they would work w/ a substitute? I am guessing not but hoping so.

    Posted on November 4, 2014 at 1:24 pm
    1. you can try a flax or chia gel to replace eggs

      Posted on November 4, 2014 at 5:44 pm
  10. hI..Is the Brown Rice Protein a necessary ingredient?

    Posted on November 18, 2014 at 3:56 pm
    1. You do not need to use protein powder but you can use any flour of your liking for the 1/2 cup

      Posted on November 18, 2014 at 4:27 pm