Delicious and Nutritious Pumpkin Oatmeal Bar

“Pumpkin Oatmeal Bars” was written by soon-to-be Registered Dietitian Melissa Shaban and edited by Dr. Su-Nui Escobar, DCN, RDN, FAND.

Fall is in the air, and that means one thing: pumpkin season! These delicious and nutritious pumpkin oatmeal bars are perfect for a quick breakfast or snack. So versatile, they’re great either warm or cold so that you can grab one to eat on the go.

Personalize these satisfying bars with chocolate chips, dried berries, or nuts. They can also be vegan if the chocolate chips are substituted.

They’re made with whole-grain oats, pumpkin puree, honey, and spices, and they’re sure to please your whole family.

Here’s Why You Will Love Our Pumpkin Oatmeal Bar

  • Taste like a treat rather than a healthy breakfast or snack
  • Easy to make
  • Perfect on-the-go breakfast or equally good warmed up to eat at home with a good cup of tea or coffee
  • Great source of fiber
  • Can be made ahead of time and stored in the fridge for a few days
  • Can be personalized with your favorite toppings

Ingredients

Ingredients oatmeal bar

Oats

Oats are a grain with amazing properties for promoting good health. For one thing, they contain soluble and insoluble fiber, which are great for gut microflora and digestion.

Oats

What’s more, they are whole grain, which reduces the risk of heart disease. They can lower blood sugar and aid in weight loss. They are even gluten-free.

The oats in this recipe are old-fashioned rolled oats, which are oats that have been steamed and rolled to flatten them, making for a shorter cooking time.

Pumpkin Puree

The pumpkin puree in this recipe keeps the bars moist as well as adding macro and micronutrients. Pumpkin provides a significant amount of fiber, iron, potassium, antioxidants, and immune-boosting vitamins A, C, and E. Beta carotene and vitamin E in pumpkin also help to boost skin health.

Make sure to use puree and not pie filling. Or you can also make your own.

Pumpkin Spice

Pumpkin spice is a blend of cinnamon, cloves, ginger, nutmeg, and allspice. It can be found in the baking aisle of your grocery store, or you can make your own

Make your own pumpkin spice

Cinnamon

In addition to the pumpkin spice, this recipe calls for extra cinnamon to elevate the pumpkin even more. It’s anti-inflammatory, high in antioxidants, aids in weight loss, and helps to regulate blood sugar.

Maple Syrup

Maple syrup

Make sure to use 100% pure maple syrup, not pancake syrup. If you prefer a non-maple flavor, you can substitute honey using the same amount.

Maple syrup might be slightly better than sugar because it has a lower glycemic index as well as potential health benefits from the antioxidants it contains.

Make sure to use 100% pure maple syrup, not pancake syrup. If you prefer a non-maple flavor, you can substitute honey using the same amount.

Maple syrup might be slightly better than sugar because it has a lower glycemic index as well as potential health benefits from the antioxidants it contains.

As with any other food, moderation is key to a healthy diet.

Chocolate Chips

Chocolate chips are optional, but they add a decadent layer to these pumpkin bars. In terms of health, dark chocolate is the best.

FAQ 

Can I use old-fashioned oats instead of quick oats?

Yes, if you only have old-fashioned oats on hand, you can use the same amount, but pulse them in a food processor a few times so they will be fully cooked.

How to Make Pumpkin Oatmeal Bar

Pumpkin oatmeal bar

Pumpkin Oatmeal Bar

Pumpkin season is here, and that means it’s time to enjoy some delicious and nutritious pumpkin oatmeal bars! These bars are perfect for a quick breakfast or snack, and they’re great warm or on the go. So what are you waiting for? Get baking!
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Course: Breakfast, Snack
Cuisine: American
Keyword: Pumpkin oatmeal bar, breakfast bar
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 6 servings
Calories: 237kcal

Equipment

  • 1 8×8 baking dish

Ingredients

  • 1 banana medium, very ripe
  • cup pumpkin puree
  • cup apple sauce unsweetened
  • ¼ cup maple syrup
  • almond milk unsweetened
  • 1 tsp vanilla extract
  • 2 cup old-fashioned rolled oats
  • 1 tsp baking powder
  • Pinch of salt
  • ½ tsp pumpkin spice
  • ½ tsp cinnamon
  • ½ cup dried berries dark chocolate chips, or nuts (optional)

Instructions

  • Preheat oven to 350°F and grease an 8×8 dish or line it with parchment paper.
  • Mash the banana thoroughly in a bowl.
  • Add all wet ingredients to the banana and mix well.
  • In a separate bowl, add oats, baking powder, baking soda, salt, pumpkin spice, and cinnamon. Combine all ingredients.
  • Add the wet ingredients to the dry ingredients and mix.
  • Add berries, nuts, or chocolate chips (optional).
  • Spoon the batter into the prepared dish and smooth evenly with a spatula.
  • Bake for 20-25 minutes. Use a knife to check the center (avoiding a chocolate chip); the knife should be clean when removed.
  • Let cool for at least 15 minutes, or pop them in the fridge if you can’t wait that long.
  • Serve with berries for added freshness.
  • Store in an airtight container at room temperature or in the fridge.

Notes

Make your own pumpkin spice mix; it makes the bar taste even better! Find the recipe here.

Nutrition

Calories: 237kcal | Carbohydrates: 49g | Protein: 5g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 76mg | Potassium: 267mg | Fiber: 4g | Sugar: 13g | Vitamin A: 4254IU | Vitamin C: 3mg | Calcium: 79mg | Iron: 2mg
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The Bottom Line

These bars are packed with fiber, whole grains, vitamins, minerals, and lots of flavor. They make a great grab-and-go breakfast or a healthy way to satisfy a sweet tooth craving. Enjoy!

Find more healthy breakfast ideas here.

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