Description
Delicious and allergy-friendly AIP Pumpkin Pie Bars featuring a coconut flour crust and creamy pumpkin filling, naturally sweetened with maple syrup and set with gelatin. Perfect for a festive dessert that’s free from common allergens and suitable for the Autoimmune Protocol diet.
Ingredients
Scale
Crust
- 1/2 cup + 1 tbsp coconut flour
- 3 tbsp arrowroot starch
- 1 tbsp gelatin
- 1/4 tsp baking soda
- 2 tbsp maple syrup
- 1/2 cup coconut oil (melted)
Filling
- 2 cups pumpkin puree
- 1/4 cup coconut oil (melted)
- 1/4 cup maple syrup
- 1/4 cup coconut cream (softened plus additional for topping if desired)
- 1 tsp cinnamon
- 1/4 cup water
- 1 tbsp gelatin
Instructions
- Prepare the crust: Preheat your oven to 350°F and line an 8×8-inch baking pan with parchment paper, lightly greased with coconut oil to prevent sticking.
- Mix dry ingredients: In a medium bowl, combine coconut flour, arrowroot starch, gelatin, and baking soda thoroughly to ensure even distribution.
- Add wet ingredients to crust: Stir in melted coconut oil and maple syrup into the dry mix until everything is well combined, forming a cohesive dough.
- Bake the crust: Press the dough evenly into the bottom of the prepared baking pan. Bake for 12 to 15 minutes, or until the crust turns a light golden brown. Remove from the oven and allow it to cool completely.
- Mix the filling: In a separate bowl, combine pumpkin puree, melted coconut oil, maple syrup, softened coconut cream, and cinnamon. Stir well to achieve a smooth mixture with no clumps from the coconut cream.
- Prepare gelatin egg: Pour water into a small saucepan and sprinkle gelatin over the surface. Let it sit for 2-3 minutes to bloom. Then, heat gently over low heat for 1-2 minutes until the gelatin dissolves and mixture becomes liquid again. Remove from heat and whisk vigorously with a whisk or milk frother until frothy.
- Combine gelatin and filling: Pour the gelatin mixture into the pumpkin filling and stir thoroughly to incorporate.
- Assemble the pie bars: Pour the filling evenly over the cooled crust. Smooth the top using a spoon or rubber spatula.
- Chill to set: Place the pan in the refrigerator for 3 to 4 hours to allow the filling to set firmly.
- Serve: Once set, remove the bars from the pan using the parchment paper. Cut into 9 slices. Optionally, top with additional cinnamon and whipped coconut cream before serving.
Notes
- Ensure the coconut cream is softened before mixing to avoid lumps in the filling.
- Using parchment paper makes it easier to lift the bars out of the pan for slicing.
- The gelatin acts as a binder to set the filling without eggs, ideal for AIP diets.
- You can substitute maple syrup with honey if preferred, but it may slightly alter flavor and sweetness.
- Keep bars refrigerated and consume within 3-4 days for best freshness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dessert
- Method: Baking
- Cuisine: American
Keywords: AIP pumpkin pie bars, gluten free pumpkin dessert, coconut flour crust, dairy free pumpkin bars, autoimmune protocol dessert
