Go Back
+ servings
a close up shot of sliced bars

Pumpkin Oatmeal Bars with Lentils

These pumpkin oatmeal bars with lentils are high in protein and low in sugar. A healthy no fuss breakfast or snack for your baby and toddler.
Course breakfast, snack, lunch
Cuisine American
Diet Low Salt
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 12 slices (or more depending on how you cut it)
Calories 129kcal


  • ½ cup dry red lentils, (95g uncooked, 265g 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
  • ½ cup (110g) unsweetened applesauce
  • 1 teaspoon vanilla extract
  • cup (40g) finely chopped pecans


  • 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 9x9 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.
  • 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:
  • dairy-free? Here are my top two recommendations
  • gluten-free? used certified gluten-free oats
  • sweeter? I highly suggest trying the recipe as is the first time around. You can always serve with sweet toppings like mashed banana, applesauce, date syrup etc.
    • If you want to sweeten the bars themselves:
      • 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) or the toaster oven.
  • 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