Recipe Alert! Homemade Gluten Free Pumpkin Protein Bars

This recipe came about after seeing so many awesome pumpkin recipes lately. Tis the season, right? Usually I just pass them along to my amazing baker friend Kim at Gluten Free is Life because honestly-I tend to not measure things too much. And as you probably know, that can cause problems in baking. I have learned though, that generally things like homemade protein bars, quick breads, and the like are much more forgiving. So I tend to stick to those for the most part.
OK, enough of my blathering-on to the good stuff!

Yes, these are the goods-those are slivered almonds on the top.

Yes, these are the goods-those are slivered almonds on the top.

I think if the these recipes got together and had a baby, it would be these pumpkin protein bars. So we will call one “parent” the pumpkin blondies (which Kim made and are on Gluten Free is Life, and the original recipe came from Cara’s Cravings. The other “parent” would be the Protein Biscotti from the Squeaky Gourmet.. And also, I have to give credit to Jamie Eason’s “Oh Baby!” Carrot Cake Protein bars, which I made last weekend and rocked it. That doesn’t really fit with my parent/child analogy though. Oh well.

Anyhow-here’s the recipe for the Gluten Free Pumpkin Protein Bars as I made it:

Actually-wait. A couple things about cooking with protein powder. I have found that a protein blend works well-like a whey/casein blend, or a whey/egg blend. Straight up whey isolate sometimes seems to work fine, and other times doesn’t. It also seems to vary among brands. Also-whey isolates contain such tiny amounts of lactose (pretty much all of it has been removed) that people with lactose intolerance do just fine with it. I have not yet tried any of the hemp/gemma/pea/rice proteins. If any of you have, please let me know-I’m planning on trying them but haven’t yet. Another thing-cooking with protein powder does not damage the quality of the protein. Cook it, don’t worry about it.

OK-seriously here’s the recipe now! I will give both weights as well as measures as much as possible. Weighing is much more accurate, especially if you are in a weight/fat loss phase. But that’s another post for another day.

Spray 8×8 dish with something nonstick. I fill my Misto
with either Enova or Extra Virgin Coconut Oil Preheat oven to 350.

-230 grams pure pumpkin (not pumpkin pie filling) = 1 cup
-114 grams fat free ricotta cheese = 1/2 cup
-50 grams Gluten Free Whole Grain Oat Bran = 1/2 cup
-70 grams Cream Hill Estates Lara’s Rolled Oats = 2/3 cup
-6 tsp Spoonable Stevia or you can use 20 grams of Splenda granular = 1/2 cup or whatever sweetener you prefer, sugar equivalent of 1/2 cup. This may also depend upon the sweetness of the protein powder you use.
-1/4 cup egg whites (I use Egg Whites International)
-3 scoops vanilla protein (there are lots of flavors that would be good here-I was wishing I had a cake batter flavor)
-1 tsp vanilla extract
-1 tsp maple extract
-1/2 tsp baking powder
-1/2 tsp baking soda
-1/4 tsp sea salt
-2 tsp cinnamon
-1 tsp pumpkin pie spice
-12 grams of slivered almonds (to sprinkle on the top)

Combine your dry ingredients, combine your wet ingredients, then mix together. I forget to do this half the time and it all comes it fine in the end, so no worries.

Spread out in the pan, sprinkle the almonds on top, (press them in just a bit or they fall off-my lesson learned) and bake! For my convection oven was for 20 min, try 25-ish depending on your oven.

Macro breakdown with the ingredients I used: (Definitions of commonly used terms including macro)
Cut into 16 squares, 1 serving is 2 squares, so for 1/8th of the pan:

150 calories
3.6 g fat
20 g carbohydrate (4 of which are fiber)
12 grams protein

Enjoy! Let me know how it goes, leave me comments below! Also, if you have used a specific protein powder for baking you like-please share! Also, if you haven’t yet, you can sign up for my free guideline to setting up a healthy nutrition plan, and figure out where these goodies will fit in.

Filed Under: Gluten Freenutritionrecipes


About the Author:

RSSComments (12)

Leave a Reply | Trackback URL

  1. Pam says:

    These look great! I cannot wait to try them. Any suggestions for replacing the ricotta with a dairy free option?

  2. Erin says:

    Hey Pam!
    Great question. I have heard that soft or silken tofu works if you can tolerate soy. I also found this information on Gluten Free Mom’s blog. Let me know how it works out!

  3. Kim says:

    Oh yeah, those look awesome!

  4. Erin says:

    I knew you’d like those Kim ;)

  5. These look fantastic…I’ve sent your post to all my clients! Thank you!!

  6. Erin says:

    Thanks Candace! Let me know how they like them!

  7. Deb says:

    I just made them but experimented with what I had on hand. I used canned sweet potato puree for the pumpkin, 1/2 vanilla and 1/2 chocolate protein powders, and almond extract instead of the maple. They are awesome! Also just made some cookies with the sweet potato in lieu of the pumpkin and added tiny chocolate chips. My kids LOVE them! And how good are sweet potatoes for you??? They’re very good for you!

    Thanks for a great recipe that is also flexible/versitile.

  8. [...] Gluten Free Pumpkin Protein Bars – Gluten Free Fitness [...]

  9. AD'Angelo says:

    Well I’m definitely give this recipe a try. Not only is it gluten free, it’s also super healthy.
    As you were asking about protein powder for baking, I have always used Prograde’s protein for baking. The results have always been excellent with it. Thanks for sharing this super recipe!

  10. Erin says:

    Awesome! Thanks for mentioning Prograde-and feel free to post a review over in the comments at

  11. Jennifer says:

    I doubled the recipe and used tofu in place of ricotta. What a wonderful recipe!

  12. Erin says:

    Awesome! Thanks for sharing that substitution-dairy free folks I am sure will find it helpful. So glad you liked them!

Leave a Reply

Log in here!