Paleo Cassava Flour Pumpkin Bars

By Samantha Gilbert, FNC, CHNP, CNC     Last updated on November 24th, 2021

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 (Native Forest brand Simple Coconut Milk)
  • 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!

Egg Substitutes:

Chia or flax seeds: to replace 4 eggs use 3/4 cup water + 1/4 cup chia or flax 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!


12 thoughts on “Paleo Cassava Flour Pumpkin Bars”

  1. What would I replace the sugar with? Xylitol? My husband is a diabetic and I don’t want to raise his blood sugar that much. Thank you, Pam

  2. Cassava flour is very costly and tapioca flour is more reasonable. I know that they are from the same plant but wonder if tapioca flour can be substituted for the cassava. I have your Copper Overload cook book and will be trying the recipes.

    Thank you!

    1. Yes, you can use either one, but I have found that chia seeds and gelatin are the best options. I like Vital Proteins brand beef gelatin (not collagen protein). Keep in mind that they will not rise like eggs do.

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