Pumpkin Breakfast Bars

Read Time: 1 min 30 sec

It’s the time of year again for pumpkin-flavored everything! From savory dishes to sweet desserts and lattes, there is no escaping the fall pumpkin craze.

Unfortunately, many fall favorite treats not only have added pumpkin flavor, but they may also have a lot of added sugar. Research has shown that too much added sugar may increase your risk of diabetes and heart disease and makes it hard to maintain a healthy weight. But not to worry! You can still enjoy the taste of pumpkin all season long by making your own pumpkin treats at home.

Pumpkins are a winter squash, naturally low in calories and packed with nutrients. One cup of cooked pumpkin provides 245% Daily Value (DV) of vitamin A, 19% DV of vitamin C, 564 mg potassium, and 2.7g fiber. The beta-carotene found in pumpkins can be converted to vitamin A which helps support your immune system and vision health. There are also antioxidants in pumpkin (beta-carotene, vitamin C, vitamin E) that are important for maintaining healthy skin and protecting from UV ray damage. It’s best not to cook larger carving pumpkins, as they tend to have less flavor and a stringier texture, compared to smaller sugar pumpkins. You can also buy pre-cooked pumpkin in the can, but make sure you purchase 100% Pure Pumpkin and not Pumpkin Pie filling!

Pumpkin Breakfast Bars


  • 1 cup rolled oats
  • 1 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1 tablespoon pumpkin pie spice
  • ¼ cup maple syrup
  • 1 cup canned cooked pumpkin (not pumpkin pie filling)
  • ½ cup low-fat milk or unsweetened dairy-alternative
  • 3 tablespoons dark chocolate chips


  1. Preheat oven to 350°F. Spray an 8×8 glass baking dish with non-stick spray or line with parchment paper.
  2. In a large bowl, combine oats, flour, baking powder, baking soda, salt, and pumpkin pie spice.
  3. In a separate bowl, combine the maple syrup, pumpkin, and milk.
  4. Gently combine the wet and dry ingredients, stirring until well combined. Fold in the dark chocolate.
  5. Spread batter evenly into the dish. Sprinkle with more chocolate chips, if desired. Bake for 20 minutes or until toothpick comes out clean.
  6. Allow bars to cool before cutting into 2-inch squares. Bars are best stored in the refrigerator for 4-5 days.

Nutrition Information (per 2” square): 80 calories, 1.3g fat, 15g carbohydrates, 2g fiber, 5g sugar, 2.2g protein


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