These Healthy Pumpkin Oatmeal Bars are one of my go-to snacks when I want something cozy, filling, and just sweet enough. They’re soft, chewy, and full of warm fall flavors — but light enough to enjoy any time of year. Made with real pumpkin, oats, and a touch of maple syrup, they’re perfect for breakfast, a lunchbox treat, or a mid-afternoon snack.
Why I Love This Recipe
I’ve been making these bars every fall for years, and I keep them on rotation long after pumpkin season ends. They taste like a slice of pumpkin pie and a chewy oatmeal cookie had a baby — but way healthier.
- Packed with real pumpkin and heart-healthy oats
- Not too sweet, just the right balance
- One bowl, no mixer, no fuss
- Stays moist for days
- Freezer-friendly and great for meal prep
What You’ll Need
- 1 ½ cups old-fashioned rolled oats
- ¾ cup canned pumpkin puree
- ¼ cup maple syrup
- 1 large egg
- 2 tbsp melted coconut oil (or butter)
- 1 tsp vanilla extract
- 1 tsp ground cinnamon
- ½ tsp ground nutmeg
- ½ tsp baking soda
- ¼ tsp salt
- 2 tbsp mini chocolate chips (optional)
Pro Tips
- Use canned pumpkin puree, not pumpkin pie filling (they’re not the same!)
- Don’t overbake — they’ll keep cooking a little as they cool
- You can double the recipe and bake it in a 9×13 pan
- Let them cool fully before cutting for clean edges
- Store in the fridge for the best texture and shelf life
Tools You’ll Need
- Medium mixing bowl
- Silicone spatula
- Measuring cups and spoons
- 8×8 inch baking pan
- Parchment paper
- Oven
Substitutions and Variations
- Swap maple syrup with honey or agave
- Use mashed banana or unsweetened applesauce instead of pumpkin
- Add chopped nuts, dried cranberries, or shredded coconut
- Make it vegan: use a flax egg instead of a regular egg
- Gluten-free? Use certified gluten-free oats
Make Ahead Tips
These bars are perfect for meal prep. You can:
- Bake and freeze them in an airtight container for up to 2 months
- Refrigerate for up to 6 days
- Mix the wet ingredients a day ahead and store covered in the fridge
Instructions
Step 1: Preheat the oven
Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving a little overhang on the sides.
Step 2: Mix wet ingredients
In a medium mixing bowl, add ¾ cup canned pumpkin puree, ¼ cup maple syrup, 1 large egg, 2 tbsp melted coconut oil, and 1 tsp vanilla extract. Stir well until smooth.
Step 3: Add dry ingredients
To the same bowl, add 1 ½ cups rolled oats, 1 tsp cinnamon, ½ tsp nutmeg, ½ tsp baking soda, and ¼ tsp salt. Mix everything together until fully combined.
Step 4: Fold in chocolate chips
Gently fold in 2 tbsp mini chocolate chips (optional) using your spatula. Don’t overmix.
Step 5: Pour into pan
Spread the mixture evenly into the parchment-lined 8×8 pan. Smooth the top with the back of your spatula.
Step 6: Bake
Bake for 22–25 minutes, or until the top feels firm and edges are lightly golden. A toothpick should come out mostly clean.
Step 7: Cool and slice
Let the bars cool in the pan for at least 15 minutes, then lift out using the parchment and slice into 9 squares.
Leftovers and Storage
Store in an airtight container in the fridge for up to 6 days. They actually taste even better cold! You can also freeze them individually wrapped for up to 2 months. Just thaw at room temp or warm in the microwave for 15–20 seconds.
Makes
9 bars
Takes 30 minutes total (5 min prep, 25 min bake)
Macros (per bar)
Calories: 135
Protein: 3g
Carbs: 18g
Fat: 5g
Fiber: 2g
Sugar: 6g
Why This Recipe Works (Quick Science)
- Oats give structure while staying soft thanks to the moisture from pumpkin
- Pumpkin puree replaces some of the fat, keeping things light but still moist
- Baking soda reacts with the acid in pumpkin to give a gentle rise
- Maple syrup adds sweetness while helping keep things chewy
- Coconut oil adds richness and helps bind the oats
Common Mistakes
- Using pumpkin pie mix instead of plain pumpkin puree
- Overbaking — they’ll get dry fast
- Not letting them cool fully before slicing
- Using quick oats — they’ll change the texture
What to Serve With
- Hot coffee or tea for a cozy morning snack
- Greek yogurt for added protein
- Sliced apples or pears for a simple fruit pairing
- Warm almond milk or a fall smoothie
FAQ
Can I use steel cut oats?
No, they won’t soften enough — stick to rolled oats.
Can I make this without eggs?
Yes! Use a flax egg (1 tbsp ground flax + 3 tbsp water, let sit 5 min).
Can I make these sweeter?
Sure! Add 1–2 more tablespoons of maple syrup or a sprinkle of coconut sugar on top.
Can I add protein powder?
Yes, add 1–2 tablespoons and reduce oats slightly to keep the texture balanced.
How do I know they’re done?
The edges should look lightly golden, and the center should feel set when touched.
That’s it!
I hope you love these Healthy Pumpkin Oatmeal Bars as much as I do. They’re cozy, simple, and perfect to bake on a Sunday and enjoy all week. If you try them, leave a comment below — I’d love to hear how they turned out or help with any questions!
