Whether you're mixing things up for breakfast or that afternoon snack, these Pumpkin Oatmeal Bars hit the spot! They're soft, chewy, lightly sweet, and packed with cozy fall vibes just like our Pumpkin Spice Overnight Oats.
Sweetened with dates, these tasty homemade pumpkin oatmeal bars are vegan, oil-free, soy-free, gluten-free, and Daniel Fast-approved.
Be sure to also check out our Pumpkin Spice Pancakes after the Daniel Fast. They're healthy and delicious!
Why You'll Love These Pumpkin Oatmeal Bars
- The flavor hits that fall sweet spot: warm pumpkin spice, a little nutty crunch, natural sweetness from dates, and creaminess from oat and nut elements.
- Texture is on point: you get dense chew from rolled oats and flax, a slightly crisp edge from baking, and softness inside.
- Super adaptable: gluten-free, oil-free, soy-free, Daniel Fast friendly.
- Easy to make and great for meal prep: these one-bowl bars travel well, freeze well, and hold up in the fridge.
Health Benefits
- High in fiber from oats, flaxseed, and pumpkin, which supports digestion and helps keep you full longer.
- Plant-based wholesome ingredients: no refined sugar, sweetened with homemade date syrup, no oil, no processed fillers.
- Rich in nutrients: pumpkin adds beta-carotene (vitamin A), plus potassium, and the oats/flax give complex carbs and protein.
- Good for blood sugar balance: fiber slows absorption, which can help minimize sugar spikes.
- Supports heart health: flaxseeds provide omega-3s, and nuts (pecans) add monounsaturated fats.
What You Need to Make These Pumpkin Oatmeal Bars
- Rolled oats (use gluten-free, if gluten sensitive): Base structure of these bars, provides chew, absorbs moisture, and makes them satisfying.
- Pumpkin puree (not pumpkin pie filling): Adds mild sweetness, moisture, pumpkin flavor, and a deep, warm orange glow.
- Homemade Date Syrup: Rich caramel-like sweetness that helps balance pumpkin and spices.
- Pumpkin pie spice: Warm, aromatic spice blend that gives everything a cozy, fall-like smell and taste. Check out our DIY Pumpkin Pie Spice recipe to make your own.
- Sweet Cashew Cream: Adds sweet, creamy indulgence that makes the pumpkin oatmeal bars feel more dessert-like.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions and Variations
- Use gluten-free rolled oats if gluten-sensitive
- Swap almond milk with any other plant-based milk (such as soy, oat, or coconut), depending on your preference.
- Replace pecans with walnuts, almonds, or pumpkin seeds.
- For more sweetness, increase the homemade date syrup by 1 to 3 tablespoons.
- Omit nuts altogether or use a seed blend (sunflower, pumpkin) for nut-free.
- For extra spice, add a pinch or two of fresh grated ginger or allspice.
How to Make These Pumpkin Oatmeal Bars
Preheat the oven to 350 F (or 175 C).
Combine all the ingredients in a large mixing bowl and stir well to incorporate.
Feel free to taste the mixture to ensure it's to your liking. This recipe makes a lightly sweetened oatmeal bar, so if you prefer something sweeter, add another 1 to 3 tablespoons of Homemade Date Syrup.
Spread mixture evenly into a parchment-lined 8x8 or 9x9 square baking pan.
Bake for 30 to 35 minutes or until lightly browned on the edges.
While bars are baking, prepare the Sweet Cashew Cream sauce.
When bars are done, remove them from the oven and let cool to warm or room temperature. Cooling helps the bars to set and firm up.
Cut into 8 bars and drizzle Sweet Cashew Cream sauce.
Expert Tips
- Let the bars cool completely before cutting so they hold together better.
- For more chew: some people like mixing in a few rolled oats aside (less stirred) so texture variation shows.
- To freeze these pumpkin oatmeal bars, place separated bars in a covered freezer-appropriate container and store them for up to four months. Please ensure the bars are separated before freezing because they're very difficult to separate once frozen. If you're going to stack them, be sure to use parchment paper in between each bar. Frozen pumpkin oatmeal bars can be thawed on the countertop for a few hours, in the microwave on the defrost setting for 2 to 3 minutes, or in the oven at 325°F (160°C) for 15 minutes.
Ways to Enjoy These Pumpkin Oatmeal Bars
- Sip on a warm Pumpkin Spice Milk Latte, Pumpkin Spice Chai Latte, or a Golden Milk Latte.
- For a chilled option, enjoy these pumpkin oatmeal bars with our Iced Pumpkin Spice Matcha Latte or Pumpkin Spice Smoothie.
- These oat bars can be enjoyed as part of a larger pumpkin brunch spread along with our savory Pumpkin Hummus, Pumpkin Spice Pancakes, Pumpkin Spice Quinoa Breakfast Bake, and spicy Pumpkin Curry Soup.
- These pumpkin oatmeal bars can also be a dessert after enjoying a big bowl of Vegan Pumpkin Pasta.
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Recipe FAQs
Yes. When made with whole-food ingredients like oats, pumpkin puree, flaxseed, nuts, and natural sweeteners, these pumpkin oatmeal bars are high in fiber, vitamins, and healthy fats, and are free from refined sugar. They offer a more nutritious alternative to many commercially processed snack bars.
Yes, but it changes the flavour and moisture. Using mashed sweet potato or butternut squash puree works similarly (though taste shifts). You may need to adjust the homemade date syrup and spices accordingly.
Store leftover bars in a covered container in the refrigerator for up to four days. These bars are also freezer-friendly. Freeze in freezer-safe containers for up to 4 months.
Pumpkin Oatmeal Bars are your cozy fall answer to dessert, breakfast, or snack cravings without the sugar crash, guilt, or complicated prep. They deliver warming spices, natural sweetness, excellent texture, and nutritional value all in one slice. Whether you make them this weekend for the week ahead, pack them for your kids, or simply keep a stash in the freezer, these bars rise to the occasion. Go ahead and bake a batch, take that first bite, and enjoy pure pumpkin-oatmeal bliss.
More Pumpkin Recipes to Check Out
If you tried these Pumpkin Oatmeal Bars or any other recipe on our website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below! We love to get your feedback for improvement.
Pumpkin Oatmeal Bars
Ingredients
- 2 ½ cups rolled oats (use gluten-free, if gluten sensitive)
- ¾ cup pumpkin puree (not pumpkin pie filling)
- 1 cup unsweetened almond milk (or other plant-based milk)
- ½ cup Homemade Date Syrup
- ¼ cup ground flaxseed
- ⅓ cup chopped pecans
- 2 ½ tsp pumpkin pie spice
- ¼ tsp salt (optional)
- 1 batch of Sweet Cashew Cream
Instructions
- Preheat the oven to 350 F (or 175 C).
- Combine all the ingredients in a large mixing bowl and stir well to incorporate.
- Feel free to taste the mixture to ensure it's to your liking. This recipe makes a lightly sweetened oatmeal bar, so if you prefer something sweeter, add another 1 to 3 tablespoons of Homemade Date Syrup.
- Spread mixture evenly into a parchment-lined 8x8 or 9x9 square baking pan.
- Bake for 30 to 35 minutes or until lightly browned on the edges.
- While bars are baking, prepare the Sweet Cashew Cream sauce according to recipe instructions.
- When bars are done, remove them from the oven and let cool to warm or room temperature. Cooling helps the bars to set and firm up.
- Cut into 8 bars and drizzle with Sweet Cashew Cream. Enjoy!
Notes
- Refrigerate Bars: Store leftover bars in a covered container in the fridge for up to four days.
- Freezing Bars: To freeze these pumpkin oatmeal bars, place separated bars in a covered freezer-appropriate container and store them for up to four months. Please ensure the bars are separated before freezing because they're very difficult to separate once frozen. If you're going to stack them, be sure to use parchment paper in between each bar. Frozen pumpkin oatmeal bars can be thawed on the countertop for a few hours, in the microwave on the defrost setting for 2 to 3 minutes, or in the oven at 325°F (160°C) for 15 minutes.
Gigi & Sersie says
Delicious, chewy, and great for meal prep. The sweet cashew cream makes it feel more like a dessert.
Nanzdrb says
They turned out delicious! Not real sweet and I agree the cashew sauce made them really yummy!
Gigi & Sersie says
Yay! So glad you enjoyed them.
Bernice says
These are so good. I made it twice. That cream sauce makes it. Thanks for this recipe.
Gigi & Sersie says
wonderful! that sweet cream sauce is also yummy on the carrot cake baked oatmeal.