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    Home » Diet

    AIP Pumpkin Pie Bars

    Oct 4, 2021 · 8 Comments

    October 4, 2021 by Beth 8 Comments

    93 shares
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    AIP Pumpkin Pie Bars on plate with toppings
    spoonful of AIP Pumpkin Pie Bars

    These AIP Pumpkin Pie Bars taste just as good as your favorite pumpkin pie but totally AIP compliant and easy to eat. No forks or plates required. Just grab a bar and enjoy! This recipe fits the Paleo and Autoimmune Protocol diets.

    piece of AIP Pumpkin Pie Bars with topping on white plate

    Can you have pumpkin on the AIP diet?

    Yes! Pumpkin is like butternut squash and it totally AIP friendly.

    What can I use instead of pumpkin pie filling?

    First, pumpkin pie filling is different than pumpkin puree. Pumpkin pie filling usually has all the spices and sometimes all the other ingredients need to make the filling for pumpkin pie. That means it includes things like refined sugar and nutmeg which are not AIP friendly during the elimination stage. Do not use pumpkin pie filling for this recipe.

    ingredients for the filling for AIP Pumpkin Pie Bars
    ingredients for the crust for AIP Pumpkin Pie Bars

    The ingredients for the AIP Pumpkin Pie Bars

    • Beth Blends Grain Free Flour Blend. A mix of AIP flours, baking soda and cream of tartar. This helps simplify the recipe. This one bag of flour equals 5 other ingredients.
    • Vanilla Powder or Vanilla Extract. Both are AIP friendly. I personally love vanilla powder. I find the flavor to be much more intense.
    • Coconut Sugar.
    • Salt. Always make sure to use sea salt.
    • Gelatin. Make sure to use a high-quality brand of grass-fed gelatin.
    • Coconut Milk. Make sure to use an AIP friendly brand. Always check the label.
    • Palm Shortening.
    • Pumpkin Puree. Make sure to get pumpkin puree not pumpkin pie filling.
    • Coconut Oil. This should be melted so that it combines into the filling easily.
    • Maple Syrup. This can be substituted with honey.
    • Coconut Cream. Again, read the label and make sure it’s AIP friendly.
    • Blackstrap Molasses. This is my secret ingredients in pumpkin pie to give the sweetness a little depth. Don't skip this ingredient.
    • Ground Cinnamon.
    • Ground Ginger.
    • Ground Cloves.
    spoonful of AIP Pumpkin Pie Bars on plate with topping

    Second, you don’t need pumpkin pie filling to make this recipe. All you need is pumpkin puree, and this recipe tells you everything else to add to make it taste like pumpkin pie.

    Third, you don’t even need pumpkin puree from a can. You can always use whole pumpkin (one meant for eating not carving) and make your own puree. Or even you use puree from butternut squash. Most people don’t realize that canned pumpkin is usually a combination of pumpkin and butternut squash anyway. Once you add the spices and sugar, you can’t tell the difference!

    Can I leave pumpkin pie out?

    This recipe uses gelatin so it needs to remain cold otherwise it could melt in warmer temperatures.  Additionally, it’s made with ingredients that do go bad, so I’d follow the FDA’s official stance – it’s ok at room temperature for up to 2 hours. Otherwise, cold food should remain cold and hot food should remain hot therefore, it’s best to store this recipe in the fridge.

    AIP Pumpkin Pie Bars on white plates with topping on what counter

    How to make AIP Pumpkin Pie Bars

    1. Preheat the oven to 350 degrees. Line an 8x8 glass baking dish with parchment paper.

    setting oven temperature

    2. For the crust, combine all the dry ingredients in a large mixing bowl, then stir. Next add all the wet ingredients and stir until thoroughly well.

    3. Pour the dough into the baking dish and pat down until it’s evenly spread out at the bottom of the pan.

    step 3 for making AIP Pumpkin Pie Bars

    4. Place the baking dish in the oven for 20 minutes. When it’s finished cooking, let sit until cool.

    step 4 for making AIP Pumpkin Pie Bars

    5. While the crust is cooling, prepare the filling. Combine all the ingredients except the gelatin in a saucepan. Stir to combine. Warm the pumpkin mixture over medium heat while stirring occasionally. Once the pumpkin mixture has warmed, sprinkle the gelatin over the top and stir to combine.

    step 5 for making AIP Pumpkin Pie Bars

    6. Once combined remove from the heat and pour into the baking dish. Put the baking dish into the fridge for at least 4 hours but overnight is ideal.

    step 6 for making AIP Pumpkin Pie Bars

    7. When the pumpkin has cooled and set, then it’s ready to serve.

    step 7 for making AIP Pumpkin Pie Bars

    Tips to making the best AIP Pumpkin Pie Bars

    • Store this in the fridge and best served within 2-3 days.
    • Make sure to use Blackstrap molasses as this is AIP friendly. Here’s the brand used in this recipe.
    • Make sure to use good quality gelatin. This is the brand I used for this recipe.
    • Here’s the Beth Blend Grain Free Flour Blend used for this recipe.
    • Here’s the brand of vanilla powder I used for this recipe.
    • Here’s the brand of palm shortening that was used in this recipe.

    If you like AIP desserts, try these AIP pumpkin recipes

    • Slow Cooker Pumpkin Butter
    • No-Bake AIP Pumpkin Pie
    • AIP Pumpkin Pudding
    • AIP Pumpkin Bread
    • AIP Coconut Pumpkin Panna Cotta
    • Spiced Persimmon Butter

    Love seeing my delicious recipes? You can also FOLLOW ME on FACEBOOK, INSTAGRAM and PINTEREST to see more delicious food and what I’m up to.

    AIP Pumpkin Pie Bars with topping on white plate
    Print Recipe
    5 from 4 votes

    AIP Pumpkin Pie Bars

    These AIP Pumpkin Pie Bars taste just as good as your favorite pumpkin pie but totally AIP compliant and easy to eat. No forks or plates required. Just grab a bar and enjoy!
    Prep Time30 mins
    Cook Time20 mins
    Chill Time4 hrs
    Total Time4 hrs 50 mins
    Course: Dessert
    Cuisine: American
    Servings: 16 bars
    Calories: 155kcal
    Author: Beth Chen

    Ingredients

    Crust

    • 1 cup Beth Blends Grain Free Flour Blend
    • 1/4 teaspoon Vanilla Powder or 1/2 teaspoon Vanilla Extract
    • 1/4 cup Coconut Sugar
    • 1/4 teaspoon Salt
    • 1 tablespoon Gelatin
    • 1/3 cup Coconut Milk
    • 1/4 cup Palm Shortening

    Filling

    • 1 can Pumpkin Puree 15 oz can
    • 1/4 cup Coconut Oil melted
    • 1/4 cup Maple Syrup
    • 1/2 cup Coconut Cream
    • 1 tablespoon Blackstrap Molasses
    • 1 teaspoon Ground Cinnamon
    • 1/2 teaspoon Ground Ginger
    • 1/4 teaspoon Ground Cloves
    • Pinch of Salt
    • 1 tablespoon Gelatin

    Instructions

    • Preheat the oven to 350 degrees. Line an 8x8 glass baking dish with parchment paper.
    • For the crust, combine all the dry ingredients in a large mixing bowl, then stir. Next add all the wet ingredients and stir until thoroughly well.
    • Pour the dough into the baking dish and pat down until it’s evenly spread out at the bottom of the pan.
    • Place the baking dish in the oven for 20 minutes. When it’s finished cooking, let sit until cool.
    • While the crust is cooling, prepare the filling. Combine all the ingredients except the gelatin in a saucepan. Stir to combine. Warm the pumpkin mixture over medium heat while stirring occasionally. Once the pumpkin mixture has warmed, sprinkle the gelatin over the top and stir to combine.
    • Once combined remove from the heat and pour into the baking dish. Put the baking dish into the fridge for at least 4 hours but overnight is ideal.
    • When the pumpkin has cooled and set, then it’s ready to serve.

    Video

    Notes

    • Store this in the fridge and best served within 2-3 days.
    • Make sure to use Blackstrap molasses as this is AIP friendly. Here’s the brand used in this recipe. 
    • Make sure to use good quality gelatin. This is the brand I used for this recipe. 
    • Here’s the Beth Blend Grain Free Flour Blend used for this recipe. 
    • Here’s the brand of vanilla powder I used for this recipe. 
    • Here’s the brand of palm shortening that was used in this recipe. 

    Nutrition

    Serving: 1bar | Calories: 155kcal | Carbohydrates: 16g | Protein: 1g | Fat: 10g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 46mg | Potassium: 122mg | Fiber: 1g | Sugar: 6g | Vitamin A: 4134IU | Vitamin C: 1mg | Calcium: 19mg | Iron: 1mg

    Helpful Info for All Recipes

    • I always use extra virgin olive oil in all of my recipes unless stated otherwise.
    • I always use Himalayan sea salt or Celtic sea salt, unless otherwise noted.
    • The majority of my recipes are strict AIP or include notations for reintroductions. However, while I make every effort to label non-AIP ingredients and recipes sometimes, they slip past me. If you have questions, please ask in advance.

    Did you make this recipe? I love hearing your thoughts on my recipes so please rate and comment below.

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    Reader Interactions

    Comments

    1. Marilyn W. says

      November 27, 2022 at 6:02 pm

      5 stars
      Instead of feeling left out on Thanksgiving because I cannot have "regular" pumpkin pie, I thought I would try this recipe. I used all the ingredients listed and it turned out fantastic! I am not a seasoned AIP desert maker, but I have to say I did a really good job. Extremely satisfied and I will make it again. I don't know how well it will freeze, but I'm giving it a try. You will love these and so easy to make. Thanks, Beth!

      Reply
      • Beth says

        December 01, 2022 at 6:40 pm

        This makes me so happy! I'm glad you enjoyed it this thanksgiving. And make sure to come back and let me know how it freezes. It would be nice to have a dessert like this that you can enjoy in the freezer.

        Reply
    2. Heather says

      November 25, 2022 at 12:21 am

      5 stars
      Hi! I am new to AIP. My teenage daughter was recently told that she may have an auto-immune diagnosis and she definitely has significant food allergies. For this reason, we are moving toward AIP minus her food allergens. We made the AIP Pumpkin Pie Bars for Thanksgiving. She can’t have egg, gelatin, nor vanilla, so I left out the vanilla and used a chia egg in place of the gelatin. Chia egg = 1 Tablespoon of chia seeds, 3 Tablespoons of water and let sit for 15 minutes.I used one chia egg in the pumpkin and another chia egg in the crust. Used a hand mixer to blend into the crust and blend into the pumpkin mix. It was hard to get the crust to spread/thin out when pressing into the pan, so next time, I will use parchment paper on the bottom and another on top and use a rolling pill to flatten it more to see if that works before places in the pan. I hop this is helpful!

      Reply
      • Heather says

        November 25, 2022 at 12:25 am

        5 stars
        Oh…I also doubled the seasonings because we like them stronger, drizzled a little maple syrup over the top of a slice and added whipped coconut cream. She loved it!

        Reply
      • Beth says

        November 27, 2022 at 2:43 am

        I'm so glad you it worked out for you and your family enjoyed it. It's good to know that chia eggs work for the recipe as well.

        Reply
    3. Dani says

      October 09, 2022 at 2:36 pm

      I’m in Canada and can’t buy the flour you recommend but would love to try this recipe. Could you recommend a flour mixture (cassava, tiger nut, sweet potato…etc) to sub this flour?
      Thanks

      Reply
      • Beth says

        October 21, 2022 at 10:02 pm

        I haven't tried any other flour in this recipe. I don't have a good substitute. And I'm trying hard to get Beth Blends products in Canada as soon as possible. Thanks for your patience.

        Reply
    4. Margaret says

      October 23, 2021 at 2:44 am

      5 stars
      Thanksgiving is coming and these tasty bars should be on your dessert menu this year.

      Reply

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    Beth Chen from Bon Aippetit

    Hey I'm Beth!
    If you're looking for AIP, Paleo or Allergy friendly recipes then you've come to the right place. Here you'll find lots of nutritious and delicious recipes with the occasional clean living lifestyle tips. Just because you have food restrictions doesn't mean that you can't enjoy life. BON AIPPETIT!

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