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These pumpkin oatmeal bars are the make-ahead win every parent needs, packed with protein, naturally sweetened, and perfect for breakfast, lunchboxes, and after-school snacks!
Why You’ll Love these Pumpkin Oatmeal Bars
Feeding a family can feel like a full-time job some days, and it’s so easy to get stuck in a rut with the same snacks and breakfasts over and over. That’s why I’m so excited to share these pumpkin oatmeal bars with you!
They’re filled with hearty oats, naturally sweetened with applesauce and maple syrup, and protein-packed for steady energy. Chocolate chips are optional, but if you ask me, they make these bars irresistible. They stay soft for days, freeze beautifully, and work for breakfast, lunchboxes, or after-school hunger.
“Made these for my husband’s birthday who doesn’t typically like dessert. He loved these. I made them with chocolate chips. I’m a nursing mom and huge snacker, these were perfect for some quick healthy calories and my toddler enjoyed them, too. We used the leftover canned pumpkin to make the No Bake Pumpkin Balls and It was the amount!”
And if you’re looking for more pumpkin breakfast ideas, try this pumpkin pie oatmeal, pumpkin chia pudding, or pumpkin pie yogurt!
Table of Contents
Ingredients
I am highlighting just the ones that need further explanation. The complete list is in the recipe card below.
- 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 (here are the top iron-rich foods for babies), 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. You can also leave out and add more oats, if preferred.
- 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 your own pumpkin pie spice 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
You’ll find the full recipe card with all the exact measurements at the bottom of this post.
Step 1: In a large mixing bowl, combine ground oats, spices, baking powder, and ground flaxseeds.
Step 2: Add cooked lentils, pumpkin, milk, applesauce, and vanilla into a food processor/blender and process until smooth.
Step 3: Combine wet and dry ingredients. Fold in pecans or any mix-ins of choice.
Step 4: Fold in chocolate chips, pecans, or any of your favorite mix-ins.
Step 5: Pour batter into a 9 inch square pan (lined with parchment paper).
Step 6: Bake for 20-25 minutes. Cool before slicing!
How to Adjust the Sweetness
I highly suggest trying this recipe with just the maple syrup first time around. You can even leave it out if serving to your baby. You can always top with mashed or pureed fruit, or date syrup.
If you want to sweeten these up more, try adding:
- up to 1/3 cup maple syrup
- 4-5 medjool dates (be sure to soak in hot water to help soften before blending)
- 1/3-1/2 cup of chocolate chips
Expert Tips
- 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.
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
Make sure to use certified gluten-free oats to ensure they haven’t been processed in the same facility with gluten-containing grains.
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.
More 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!
Healthy Pumpkin Oatmeal Bars
Video
Equipment
Ingredients
- 2 cups (200g) rolled oats
- 1 cup (200g) cooked red lentils (or swap with 1/2 cup oats)
- 2 teaspoons pumpkin pie spice
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 2 tablespoons ground flaxseeds (or 2 eggs)
- 1 cup (230g) canned pumpkin
- 1 cup whole fat milk
- 1/4 cup (55g) unsweetened applesauce
- 1/4 cup maple syrup
- 1 teaspoon vanilla extract
Optional add-ins
- 3-4 soft medjool dates
- 1/3 cup (40g) finely chopped pecans
- 1/3-1/2 cup chocolate chips
Instructions
- 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 cooked lentils (cooled), 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.
You mention you can leave the lentils out- what would you replace them with? Looking forward to trying! Thanks!
Oh! That was supposed to be for the chocolate chips. If you’d like to leave out the lentils, I would try swapping with additional 1/2 cup oats
Can I use regular lentils instead of red lentils
I would stick with red lentils for this one!
My kids are not adventorous eaters. So I replaced the pumpkin with banana in this recipe and it’s been a life saver for quick snack/ frozen to breakfast option, my kids love it! Thanks, Min!
So happy to hear that! You’re welcome!
We’ve got a nut allergy here, any thoughts on a substitute for the pecans? Can I leave them out? Replace with something like hemp hearts? Thanks!
Yes you can totally leave them out no need to replace with anything but you can certainly add some hemp hearts if you wish!
Is there a substitute for the whole fat milk? We don’t do dairy well here.
You can use any non-dairy alternative
Absolutely delicious. I love your recipes 🥰. I purchased all your books. I highly recommend them. Thank you so much.
Aww thank you so much! Means a lot to me!
The whole family loved this recipe! I made a double batch and froze some (but not as much as I thought, due to all of us eating it). My husband is not a fan of “healthy” (ugh), so I made a cream cheese frosting for his. I like eating mine with a little bit of peanut butter. Our little guy really enjoys eating it plain with no additions or sweeteners! For the nuts, I did finely ground walnuts and pecans. For the milk, I used 1/4 cup heavy whipping cream and 1 3/4 cup soy milk….a weird combination, but it’s what I had on hand. Finally, because I doubled the recipe, I used 2 tbsp of flaxseeds and 1 egg. A bit of a hodgepodge recipe after I finished with it, but it turned out delightfully!
You are so resourceful! I’m so glad the whole family enjoyed this. Thank you for taking the time to share!
Hi Min, can i substitute flaxseed with chia or hemp seed as thats what i have at hand.
Thx
Hi Min,
Can i substitute applesauce with pear puree and pecan with macadamia nut?
Thx.
Hi, just a question out of curiosity: what happens if the lentils aren’t allowed to cool?
will turn out mushy
Great for packing for school lunch!
Truly is! I pack it at least once a week!
Hi. Can I just use oats flour? Is the measurement the same as roll outs?
you can and yes will be similar