My Paleo Cassava Flour Pumpkin Bars are delicious! When I was a little girl my grandmother always made her famous pumpkin bars with cream cheese frosting this time of the year. Today, my mom continues the tradition but I’ve reworked them into a healthier version that’s appropriate for all biotypes.
If you’re not familiar with cassava flour, then I encourage you to give it a try. It’s gluten, grain, and nut-free, easy to work with, and a lovely 1:1 replacement for regular flour. It’s also not grainy or gritty, with a soft and powdery texture. It has a mild, neutral flavor that works well in both sweet and savory dishes. I like it so much I’ve featured it in many of the recipes in my low copper cookbook.
Makes 12-24 bars depending on how big you like them.
Cassava Flour Pumpkin Bars Ingredients:
- 4 pastured eggs (if you are intolerant to eggs, see below for egg substitutes)
- 1 2/3 cup coconut sugar
- 1 cup coconut oil, melted
- 16 oz organic pumpkin (in a carton, not a can)
- 1 teaspoon pumpkin pie spice
- 1 teaspoon cinnamon
- 2 cups cassava flour
- 2 teaspoons baking powder
- 1 teaspoon baking soda
- 1 teaspoon unrefined salt
For the Frosting:
- 1/2 cup grass-fed ghee
- 1/3 cup maple syrup
- 1/4 teaspoon cinnamon
- 1 1/4 tablespoons cassava flour
- 2 1/2 tablespoons coconut milk – I like Native Forest brand (this small amount shouldn’t be an issue for those with copper overload)
- 1 tablespoon coconut sugar
- Mix all ingredients well using a hand-held mixer.
Cassava Flour Pumpkin Bars Instructions:
- Preheat oven to 350F.
- Spray an 11×17 inch baking sheet with coconut cooking spray.
- Mix eggs, sugar, oil, pumpkin, cinnamon and pumpkin pie spice.
- Set aside.
- Mix flour, baking soda and powder, and salt.
- Add egg mixture.
- Pour into baking sheet and bake for 30 minutes.
- Allow pumpkin bars to cool completely before frosting and enjoy!
Chia seeds: to replace 4 eggs use 3/4 Cup Water + 1/4 Cup Chia Seed and allow to “gel” for 30 minutes or let set overnight.
Beef Gelatin: for each egg dissolve 1 tablespoon unflavored gelatin (I like Vital proteins brand) in 1 tablespoon cold water, then add 2 tablespoons boiling water. Sprinkle so that it blooms to avoid clumping. Beat vigorously until frothy.
Have a lovely Thanksgiving and let me know how my pumpkin bars turn out for you in the comments below!
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