Paleo Pumpkin Bars with Cream Cheese Frosting

These Paleo Pumpkin Bars with Cream Cheese Frosting are soft, fudgy and packed with warm pumpkin spice flavor! The dense pumpkin blondie layer is topped with a thick and creamy dairy-free cashew “cream cheese” frosting for an irresistible fall dessert. They’re gluten-free, grain-free, dairy-free and naturally sweetened, but no one will guess they’re a healthier pumpkin treat!

*Recipe updated September 2026: I updated this post with new photos and additional baking tips to help you make the best paleo pumpkin bars. The original reader-favorite recipe remains the same.

Soft and Fudgy Paleo Pumpkin Bars

If you love pumpkin desserts but want something a little different from pumpkin bread or pumpkin cake, these frosted pumpkin bars are exactly what you need.

The pumpkin layer has a soft, rich and fudgy texture that falls somewhere between a blondie and a snack cake. It’s made with almond flour, pumpkin puree, maple sugar and plenty of warm fall spices.

Then there’s the frosting: a thick, silky cashew-based frosting with just the right amount of sweetness and tang. It tastes like dairy-free cream cheese frosting and pairs perfectly with the warmly spiced pumpkin bars.

These bars are also easy to make ahead, which makes them perfect for fall gatherings, Halloween parties and Thanksgiving dessert tables.

Why You’ll Love These Pumpkin Bars

• Soft, moist and fudgy rather than dry or cakey
• Filled with pumpkin and warm fall spices
• Topped with thick dairy-free cream cheese frosting
• Gluten-free, grain-free and paleo
• Naturally sweetened with maple sugar and honey
• Easy to prepare in advance
• Freezer-friendly
• Perfect for fall parties and holiday dessert trays

Ingredients You’ll Need

There are two components to this recipe: the pumpkin bar layer and the dairy-free cashew cream cheese frosting.

For the pumpkin bars:

Blanched almond flour: Use finely ground blanched almond flour for the best texture. Almond meal will make the bars heavier and grainier.

Baking soda: Gives the bars just enough lift while preserving their dense, fudgy texture.

Pumpkin pie spice and cinnamon: One full tablespoon of pumpkin pie spice plus extra cinnamon gives these bars their bold fall flavor.

Ghee or refined coconut oil: Softened ghee adds richness. For completely dairy-free bars, use softened refined coconut oil.

Maple sugar or coconut sugar: Either works, although maple sugar gives the bars a lighter color and a wonderful maple flavor.

Pumpkin puree: Use plain canned pumpkin puree, not pumpkin pie filling.

Egg: One egg binds the batter and helps give the bars their soft, rich texture.

Vanilla extract: Rounds out the pumpkin and spice flavors.

For the dairy-free cream cheese frosting:

Raw cashews: Soaking the cashews softens them so they blend into a smooth, creamy frosting.

Coconut cream: Use only the thick coconut cream rather than thin coconut milk.

Refined coconut oil: This helps the frosting become firm and spreadable when chilled. Refined coconut oil has a neutral flavor.

Fresh lemon juice: Provides the tang you expect from cream cheese frosting.

Honey or maple syrup: Either can be used to naturally sweeten the frosting.

Vanilla and sea salt: These balance and enhance the other flavors.

How to Make Dairy-Free Cream Cheese Frosting

Prepare the frosting first because it needs at least two hours to chill and thicken.

Soak the raw cashews in warm water for at least two hours. Drain and rinse them, then gently pat them dry. Add the cashews to a high-speed blender with the coconut cream, melted and cooled refined coconut oil, lemon juice, vanilla, honey or maple syrup and sea salt.

Blend until completely smooth and creamy. Depending on your blender, this can take anywhere from one to five minutes. Stop to scrape down the sides as needed.

Transfer the frosting to a covered container and refrigerate it for at least two hours. You can also prepare it the day before and refrigerate it overnight.

Tips for smooth cashew frosting:

• Soak the cashews long enough to soften them fully.
• Use a high-speed blender if possible.
• Blend longer than you think you need to.
• Scrape down the blender several times so no small cashew pieces remain.
• Make sure the frosting is thoroughly chilled before spreading it over the bars.

How to Make Paleo Pumpkin Bars

Preheat your oven to 350°F. Line an 8-inch square baking pan with parchment paper, leaving enough overhang on two sides to lift the bars from the pan later.

In a medium bowl, whisk together the almond flour, baking soda, pumpkin pie spice, cinnamon and sea salt.

In a separate large bowl, use an electric mixer or whisk to cream the softened ghee and maple sugar until smooth. Add the pumpkin puree, egg and vanilla, then mix again until fully combined.

Add the dry ingredients to the wet mixture and stir until a thick, evenly combined batter forms.

Transfer the batter to the prepared baking pan and use a silicone spatula or small offset spatula to spread it into an even layer.

Bake for about 20 minutes. The edges should appear set and the center should no longer look wet, but the bars will still be very soft when warm. Avoid overbaking them, since that can take away from their fudgy texture.

Place the pan on a wire rack and allow the bars to cool completely.

Once cooled, lift the pumpkin bars from the pan and spread the chilled frosting evenly over the top. For the neatest slices, refrigerate the frosted bars for 30–60 minutes before cutting.

Tips for the Best Paleo Pumpkin Bars

Use the correct pumpkin

Make sure you’re using plain pumpkin puree and not pumpkin pie filling. Pumpkin pie filling contains added sugar and spices that will alter the recipe.

Measure the almond flour correctly

Spoon the almond flour into the measuring cup and level it rather than packing it down. Too much almond flour can make the bars dense or dry.

Don’t overbake the bars

These bars are meant to have a soft, moist and fudgy texture. Remove them when the edges are set and the center no longer looks wet. They will continue to firm as they cool.

Let them cool completely

If the bars are even slightly warm, the cashew frosting can soften or melt. Allow plenty of cooling time before frosting.

Chill before slicing

The bars can be served immediately after frosting, but chilling them first gives the frosting time to set and produces cleaner slices.

Can I Make These Pumpkin Bars Dairy-Free?

Yes. To make the entire recipe dairy-free, use softened refined coconut oil in place of the ghee in the pumpkin batter.

The cashew cream cheese frosting is already completely dairy-free. It gets its creamy texture from cashews, coconut cream and refined coconut oil.

Can I Use Regular Cream Cheese Frosting?

If you eat dairy and aren’t following a strict paleo diet, you can use your favorite conventional cream cheese frosting.

You can also use a store-bought dairy-free cream cheese to prepare a more traditional dairy-free frosting. However, the homemade cashew frosting is the best option for keeping these pumpkin bars paleo and naturally sweetened.

Can I Make the Frosting Ahead of Time?

Yes! The frosting can be prepared up to two days in advance and kept covered in the refrigerator.

It will thicken as it chills. If it becomes too firm to spread, allow it to sit at room temperature for about 10–15 minutes before frosting the bars.

How to Store Pumpkin Bars with Cream Cheese Frosting

Because of the cashew cream cheese frosting, the bars should be stored covered in the refrigerator. They will keep well for up to four days.

These bars taste wonderful cold, but you can let them sit at room temperature for about 10 minutes before serving if you prefer a softer texture.

Can You Freeze Paleo Pumpkin Bars?

Yes. You can freeze the bars either frosted or unfrosted.

Arrange the cut bars in a freezer-safe container, placing parchment paper between layers if necessary. Freeze them for up to one month for the best texture.

Thaw the bars overnight in the refrigerator before serving. They’re also surprisingly delicious while still slightly frozen!

Frequently Asked Questions

Are these pumpkin bars cake-like or fudgy?

These pumpkin bars are soft, dense and fudgy, with a texture closer to pumpkin blondies than traditional pumpkin sheet cake. Be careful not to overbake them if you want to preserve that texture.

Can I use almond meal instead of almond flour?

I don’t recommend it. Finely ground blanched almond flour produces a smoother, softer texture. Almond meal can make the bars coarse and heavy.

Can I use coconut flour?

No. Coconut flour absorbs significantly more moisture than almond flour and cannot be substituted in equal amounts.

Can I replace the maple sugar?

Coconut sugar can be used in the same amount. It will give the pumpkin bars a slightly darker color and a deeper caramel flavor.

Can I use homemade pumpkin puree?

You can, but homemade puree sometimes contains more water than canned pumpkin. For the most consistent texture, I recommend canned pumpkin puree.

Why does the frosting need coconut oil?

The refined coconut oil helps the frosting firm up in the refrigerator. Without it, the frosting can be too loose to create a thick, stable layer.

Do pumpkin bars need to be refrigerated?

These bars should be refrigerated after frosting because the frosting is made with soaked cashews and coconut cream.

More Paleo Pumpkin Desserts:

If you love these paleo pumpkin bars, try one of these other fall favorites:

• Pumpkin Spice Latte Bars
• Paleo Pumpkin Coffee Cake
• Simple Paleo Pumpkin Bread
• Pumpkin Donuts with Maple Icing
• Pumpkin Streusel Muffins
• Paleo Pumpkin Cupcakes
• Vegan Pumpkin Crumble
• Pumpkin Chocolate Chip Blondies

These soft, warmly spiced pumpkin bars are a delicious way to celebrate fall baking season! Grab your pumpkin puree and get the cashews soaking because it’s time to bake!

Paleo Pumpkin Bars with Cream Cheese Frosting

These soft and fudgy paleo pumpkin bars are filled with pumpkin and warm fall spices, then topped with thick dairy-free cashew cream cheese frosting. They’re gluten-free, grain-free, dairy-free and naturally sweetened.

Author: Michele

Prep Time: 25 minutes

Cook Time: 20 minutes

Chilling Time: 2 hrs

Course: Baking/Dessert

Cuisine: dairy-free, Gluten-free, Paleo

Keyword: dessert, fall baking, gluten free, paleo, pumpkin

Servings: 16 bars

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4.63 from 88 votes

Ingredients

Dairy-Free Cream Cheese Frosting:

• 1 1/2 cups raw cashews soaked in warm water for at least 2 hours, drained, rinsed and gently dried
• 1/3 cup chilled coconut cream
• 1/3 cup refined coconut oil melted and slightly cooled
• 2 tablespoons fresh lemon juice
• 2 teaspoons pure vanilla extract
• 1/3 cup raw honey or pure maple syrup
• 1/4 teaspoon fine sea salt

Pumpkin Bars:

• 1 1/2 cups blanched almond flour
• 1/2 teaspoon baking soda
• 1 tablespoon pumpkin pie spice
• 2 teaspoons ground cinnamon
• 1/4 teaspoon fine sea salt
• 1/2 cup ghee softened, or softened refined coconut oil for dairy-free
• 3/4 cup pure maple sugar or coconut sugar
• 1/2 cup pumpkin puree
• 1 large egg at room temperature
• 1 teaspoon pure vanilla extract

Instructions

1. Prepare the frosting first so it has time to chill. Soak the cashews in warm water for at least two hours, then drain, rinse and gently pat them dry. Place the soaked cashews, coconut cream, melted and cooled coconut oil, lemon juice, vanilla, honey or maple syrup and sea salt in a high-speed blender.
2. Blend until completely smooth and creamy, about 1–5 minutes depending on your blender. Stop and scrape down the sides as needed. Transfer the frosting to a covered container and refrigerate for at least two hours, or overnight, until thick and spreadable.
3. Preheat the oven to 350°F. Line an 8-inch square baking pan with parchment paper on the bottom and up two sides.
4. In a medium bowl, whisk together the almond flour, baking soda, pumpkin pie spice, cinnamon and sea salt.
5. In a separate large bowl, use an electric hand mixer or whisk to cream together the softened ghee and maple sugar until smooth. Whisk in the pumpkin puree, egg and vanilla until fully combined.
6. Add the dry ingredients to the wet mixture and stir until a thick, evenly combined batter forms. Transfer the batter to the prepared pan. Use a silicone spatula or offset spatula to spread it into an even layer.
7. Bake for about 20 minutes, or until the edges are set and the center no longer looks wet. The bars will still feel soft while warm, so avoid overbaking. Place the pan on a wire rack and cool completely. Once cool, use the parchment paper to lift the bars from the pan.
8. Spread the chilled frosting evenly over the bars. Serve immediately or refrigerate for 30–60 minutes before slicing for cleaner squares. Cut into 16 bars and serve. Store leftovers covered in the refrigerator for up to four days.

Recipe Notes

• Use plain canned pumpkin puree, not pumpkin pie filling.
• Finely ground blanched almond flour provides the best texture.
• The bars are meant to be soft and fudgy, so take care not to overbake them.
• Use refined coconut oil rather than unrefined coconut oil if you want a neutral flavor.
• The frosting can be prepared up to two days in advance.
• Freeze the bars in a covered freezer-safe container for up to one month.

Nutrition

Calories: 302kcal

Carbohydrates: 23g

Protein: 5g

Fat: 23g

Saturated Fat: 10g

Polyunsaturated Fat: 1g

Monounsaturated Fat: 5g

Trans Fat: 0.001g

Cholesterol: 25mg

Sodium: 115mg

Potassium: 156mg

Fiber: 2g

Sugar: 17g

Vitamin A: 1208IU

Vitamin C: 1mg

Calcium: 46mg

Iron: 2mg

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