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These pumpkin oatmeal bars are high in protein and low in sugar. Moist and packed with the flavors of fall, enjoy them as a delicious no fuss breakfast or snack! There’s also a secret ingredient to supercharge the nutrition.

Three stacked bars.
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Pumpkin Oatmeal Bars

Fall season is upon us and that means all things pumpkin!

There truly is no limit when it comes to using canned pumpkin or homemade pumpkin puree! Here’s a collection of healthy pumpkin recipes that will make your life easier and more delicious.

These healthy pumpkin bars are not only soft, moist, and delicious, they are packed with nutrition – made with whole grain oats, packed with healthy fats from flaxseeds, sweetened by applesauce, and spiced with warm, cozy flavors.

But here’s the hidden gem, lentils that give these bars an extra boost of protein and iron.

All this to say, these bars make an ideal breakfast or snack for babies and toddlers, and they’re perfect for tucking into school lunchboxes or as an afternoon snack at school.

And if you’re looking for more pumpkin breakfast ideas, try this pumpkin pie oatmeal or pumpkin chia pudding!


All the ingredients laid out on a white background.
  • Rolled oats – While you can purchase oat flour, making it at home is so easy and much cheaper! You can also use quick oats.
  • Pumpkin – you can use homemade or canned pumpkin puree. If using the latter, be sure it is NOT pumpkin pie filling which contains sugar.
  • Ground flaxseeds – A great source of healthy fats, protein, iron, zinc, and fiber.
  • Red lentils – One of the top foods to serve to babies as they’re a great source of iron, fiber, and protein. There’s no need to pre-soak.
  • Milk – use whole fat cow’s milk as babies and toddlers need all the fat for proper brain development. You can substitute with non-dairy alternatives, like almond or coconut milk.
  • Pumpkin spice – used to bring warm flavors to these bars. It’s easy to make homemade pumpkin pie pice at home or you can grab one from the store.
  • Cinnamon – although it’s included in the pumpkin pie spice, I encourage you to add extra!
  • Unsweetened applesauce – Use store-bought or homemade applesauce. You can also substitute with equal amounts of mashed banana. If you desire a sweeter treat, see suggestions below.
  • Chocolate chips – Add a touch of indulgence and complement the hearty and slightly nutty taste of these pumpkin oatmeal bars. Leave out for babies under 2.
  • Pecans – I just love the combination of pumpkin and pecans. Be sure to finely chop for babies. You can substitute with walnuts if you prefer, or leave out completely.

Step by Step Instructions

A four image collage of how to prepare the batter.
A two image collage of before and after baking.
  1. In a large bowl, combine ground oats, spices, baking powder, and ground flaxseeds.
  2. Add cooked lentils, pumpkin, milk, applesauce, and vanilla into a food processor/blender and process until smooth.
  3. Combine wet and dry ingredients. Fold in pecans.
  4. Pour batter into a 9 inch square pan (lined with parchment paper).
  5. Bake for 20-25 minutes. Cool before slicing!

How to Make This Pumpkin Oatmeal Bar Recipe Sweeter

I highly suggest trying this recipe as is the first time around. My baby absolutely loves these and so does my toddler. You can always top with mashed or pureed fruit, date syrup, or drizzle some pure maple syrup (best to avoid added sugars until 2 years of age).

I will be honest and tell you, my husband not so much. But when I add extra sweeteners, he’s all in. Here are my suggestions if you want to sweeten these up. Add either:

  • 4-5 medjool dates (be sure to soak in hot water to help soften before blending)
  • 2-3 tablespoons of maple syrup or honey (NOT for babies under 1 yo)
  • 1/3-1/2 cup of chocolate chips

Tips for Success

An overhead shot of bars with toddler's hand.
  • I recommend cooking the lentils ahead of time so it’s one less thing to do the day of. You can also cook up a large batch and enjoy throughout the week! It keeps in the fridge for 5-7 days and freezes well, too.
  • Also ground a large batch of flax seeds (I like to use this tool) and keep in the fridge/freezer to extend shelf-life.
  • Bake ahead of time, if possible! These pumpkin oat bars actually taste better with time as the warm spices become more pronounced and all the flavors meld together. You can’t really taste all those yummy fall flavors right out of the oven. So if able, I suggest making this at least several hours prior to enjoying.

Serving Suggestions

a two image collage with left one showing baby's plate of oatmeal bar strip topped with mashed banana, bite-sized pieces of cooked egg and broccoli. On the right is the toddler's plate with larger pieces of the bar, broccoli, and eggs

These pumpkin oatmeal bars are so versatile! It really is a good base recipe that you can enjoy as is or top with your favorite toppings. Here are some suggestions:

  • Yogurt
  • Cream cheese frosting
  • Mashed or pureed fruit – like banana, blueberries, and apples
  • Peanut butter or almond butter
  • Sunflower seed butter

Storage Suggestions

Transfer to an airtight container and keep in fridge for up to 5 days. The texture will become more dense so rather than eating straight from the fridge, I suggest bringing to room temperature or reheating briefly in the microwave (30 seconds or so) or the toaster oven.

You can also freeze for up to 3 months.I like to use the same method as for freezing muffins. That way, you can easily pull out however many you need.

Thaw in the fridge and bring to room temperature. If you want to reheat, again, do so briefly.

Frequently Asked Questions

Are these pumpkin bars gluten-free?

Make sure to use certified gluten-free oats to ensure they haven’t been processed in the same facility with gluten-containing grains.

Can I use eggs instead?

Yes!  I used flaxseeds because so many of you have been requesting egg-free recipes. However, if there’s no egg allergy, I do recommend replacing with 1 egg as the bars will be more moist.
Simply leave out the flaxseeds and add the eggs to the blender along with the other wet ingredients.

Other Pumpkin Recipes to try

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

4.96 from 43 votes

Healthy Pumpkin Oatmeal Bars

These pumpkin oatmeal bars are high in protein and low in sugar. Moist and packed with the flavors of fall, enjoy them as a delicious no fuss breakfast or snack!
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 12 slices
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  • 1/2 cup dry red lentils,, (95g uncooked, 200g cooked and weighed after cooled)
  • 1 cup water
  • 2 cups (200g) rolled oats
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 2 tablespoons ground flaxseeds
  • 1 cup (230g) canned pumpkin
  • 1 cup whole fat milk
  • 1/2 cup (110g) unsweetened applesauce
  • 1 teaspoon vanilla extract
  • 1/3 cup (40g) finely chopped pecans (optional)
  • 1/3-1/2 cup chocolate chips (optional)


  • Add lentils and water in a medium pot and bring to a boil. Reduce heat to low, cover, and cook for about 10 minutes, or until lentils are tender. Cool.
  • Preheat oven to 350 degrees Fahrenheit. Line a 9×9 inch baking pan with parchment paper for easy removal. Set aside.
  • Pulse the oats in a food processor/blender until it turns into flour. Pour into a large bowl and combine with pumpkin pie spice, cinnamon, baking powder, and ground flaxseeds.
  • Add cooled lentils, pumpkin, milk, applesauce, and vanilla extract into the food processor/blender and process until smooth.
  • Pour into the bowl with the oatmeal mixture. Do not overmix. Fold in pecans and chocolate chips if using.
  • Pour the batter into baking pan. Bake 20-25 minutes until the center is set and the inserted toothpick comes out clean.
  • Allow for it cool in the pan for about 10 minutes before transferring to a cooling rack. COOL COMPLETELY before slicing.



These pumpkin bars actually tastes better with time as the spices become more pronounced and all the flavors meld together. So if able, make this at least several hours prior to enjoying. 
Want to make this sweeter?
add EITHER 4-5 medjool dates (be sure to soak in  hot water to help soften), 2-3 tablespoons of maple syrup, or chocolate chips for older kids
Storage suggestions:
  • Transfer to an airtight container and keep in fridge for up to 5 days. Bring to room temperature or reheat briefly in the microwave (30 seconds or so). It’s delicious cold too!
  • Freeze for up to 3 months


Calories: 129kcal | Carbohydrates: 19g | Protein: 5g | Fat: 4g | Sodium: 13mg | Potassium: 255mg | Fiber: 5g | Sugar: 3g | Vitamin A: 3219IU | Calcium: 64mg | Iron: 2.5mg
Like this recipe? Rate and comment below!

About Min

Thank you so much for stopping by! I am Min, a Registered Dietitian, a Christ follower, a wife, and a mom to our two miracle babies! Currently, I’m having a ton of fun feeding their tummies and sharing our baby led weaning journey! Follow me on Instagram if interested in seeing daily menu as well as tips and tricks.

4.96 from 43 votes (32 ratings without comment)

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Recipe Rating


  1. Hi! Not sure what I did wrong or what happened, but after baking it for a good 25 mins, there’s was still some flour residue inside the bars.

  2. Hi! I’m not sure what I did or what went wrong, but there was still some flour residue inside, even after 25-26 minutes of baking 🙁

  3. This came out really delicious. I did take some of the moisture out of the pumpkin, like I do for pumpkin cheesecake and I used ground chia seeds since I didn’t have flax.

    1. Sure! As mentioned in the post, you can use any winter squash, like butternut squash, kabocha, as well as sweet potatoes