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Pumpkin Caramel Bars


Pumpkin and winter squash are among my favorite fall foods! They taste great savory and sweet, and can be made a variety of ways. They are actually starches I can eat right now too, as I currently need to steer clear of any sort of yam, sweet potato or regular potato to continue healing.

Meanwhile, I hope you enjoy these tasty fall-inspired pumpkin caramel bars. They are decadent! Let me know know what you think, especially about the date caramel!

Enjoy!

Update: watch this replay of me making these bars on KATU Afternoon Live in October 2016 here in Portland!

Pumpkin Caramel Bars

For the pumpkin layer:

  • 1/2 cup coconut oil
  • 1 cup pure pumpkin puree (canned or fresh)
  • 1/8 – 1/4 cup raw honey
  • 1 tsp cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp ground cloves
  • Pinch of sea salt
  • 2 Tbsp unsweetened sunflower seed butter or unsweetened almond butter
  • 1 tsp pure vanilla extract (I like this brand)

For the caramel layer:

  • 10-12 medjool dates, pitted and soaked briefly in boiling water
  • 3 Tbsp water
  • 4-5 Tbsp full-fat coconut milk (I used this brand)
  • 1 tsp pure vanilla extract
  • Dash of sea salt
  1. Mix coconut oil, honey, pumpkin and spices together in a small saucepan on the stove over low heat.
  2. After several minutes, once the ingredients are mixed together well, remove from heat and mix in the sunflower seed or almond butter and vanilla. Stir until everything is combined.
  3. Pour into an 8×8 pan or an 8 or 9-inch round baking pan. Place in the freezer to set.
  4. Meanwhile, get going on the caramel. Add the softened dates to the food processor, along with the water, 4 Tbsp of the coconut milk, sea salt and vanilla. Pulse to combine. If mixture still seems a bit too thick or chunky, add the remaining 1 Tbsp of coconut milk and blend again. Please know, it’s not going to have the same texture as traditional caramel.
  5. Take your pumpkin layer out of the freezer after 45-60 minutes and top with the date caramel. Place back in the freezer to set further. Store in the refrigerator (or freezer if you like a more solid/frozen bar – it’s good either way!)

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Related

Filed Under: Recipes, Treats Tagged With: coconut oil, dairy-free, dates, Fall paleo recipes, gluten-free, grain-free, paleo dessert, Paleo treats, pumpkin, pumpkin caramel bars, scd-friendly dessert, treats

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Reader Interactions

Comments

  1. AJG

    October 2, 2012 at 9:31 am

    Those look amazing! I will have to try the recipe!

    Reply
    • paleoinpdx

      October 2, 2012 at 9:38 am

      Thanks! It was an experiment that worked out quite well! Just watch out, they’re kind of addicting!

      Reply
      • AJG

        October 2, 2012 at 9:41 am

        The best food is always highly addicting! That’s why I always try to give extras away!

        Reply
  2. paleoinpdx

    October 2, 2012 at 9:43 am

    I agree! Sharing is always a good idea too, but sometimes I want it all to myself 😉

    Reply
  3. EverdayLivingPNW

    October 2, 2012 at 9:47 am

    Wow those look really good…I think my wife and I need to do some fall baking this weekend stat!
    I just had my first pumpkin spice latte this morning…fall is officially here for me!

    Reply
    • paleoinpdx

      October 2, 2012 at 10:12 am

      Yum, pumpkin everything, right?! I love fall flavors so, so much. If you try these out, let me know how you like ’em 😉

      Reply
  4. Katy

    October 2, 2012 at 4:52 pm

    These look absolutely amazing! I cannot wait to try this. Yum!

    Reply
    • paleoinpdx

      October 2, 2012 at 5:19 pm

      Thanks! Beware, they’re really addicting 😉

      Reply
  5. Lemons 'n Lyme

    October 2, 2012 at 7:58 pm

    I cannot wait to try these! Pumpkin is the best, I’m so excited it is fall

    Reply
    • paleoinpdx

      October 2, 2012 at 8:48 pm

      Ditto 😉

      Reply
  6. Aly

    October 3, 2012 at 8:27 am

    holy crap, these look insanely good! maybe even something my non-paleo family members would like during thanksgiving time! thanks for sharing 🙂

    Reply
    • paleoinpdx

      October 3, 2012 at 8:29 am

      Thanks, Aly! Yep, paleo or not, I think these will win many people over … as long as they like pumpkin!

      Reply
  7. Aly

    October 3, 2012 at 8:31 am

    Reblogged this on eat. drink. & be paleo. and commented:
    my mouth is drooling, and I just had to share… this will definitely be one to aide my pumpkin obsession (an ex-boyfriend once nicknamed me “pumpkin” after realizing that I had a problem…)
    enjoy!

    Reply
    • paleoinpdx

      October 3, 2012 at 8:41 pm

      Thanks for the reblog, Aly 😉

      Reply
  8. Brandyn Miller

    October 3, 2012 at 8:30 pm

    Yum! Just made pumpkin porridge this morning. Gotta love fall!

    Reply
    • paleoinpdx

      October 3, 2012 at 8:40 pm

      I love it, Brandyn! Pumpkin everything, right? 😉

      Reply
  9. Lemons 'n Lyme

    October 10, 2012 at 5:44 pm

    Planning on trying these out this weekend for a pot luck I’m headed too, just wondering how many this recipe makes?

    Reply
    • paleoinpdx

      October 10, 2012 at 7:33 pm

      Great! The quantity depends on the size you cut the bars, obviously, but it’ll yield about 16-24 bars. Hope they’re a hit!

      Reply
      • Lemons 'n Lyme

        November 1, 2012 at 1:17 pm

        Forgot to tell you I made this the other weekend for that pot luck. Everyone loved them! At first I wasn’t sure, thought they were really sweet, but then I couldn’t stop eating them :). They disappeared FAST

        Reply
        • paleoinpdx

          November 1, 2012 at 3:42 pm

          Yay, happy to hear that! The bars get a lot of sweetness from the dates, which is why I use the lesser amount of honey in the bottom layer. So glad you liked them 🙂

          Reply
  10. paleofeet

    October 12, 2012 at 9:32 am

    these look divine! We are having a celebratory end to our 30 day challenge next week and I think I’m gonna bring these for the potluck 🙂

    Reply
    • paleoinpdx

      October 12, 2012 at 9:34 am

      Nice, sounds like a tasty way to wrap up the 30-day challenge 😉 Watch out though, they’re addictive!

      Reply
  11. Erin Hightower

    October 26, 2012 at 5:37 pm

    I’m finding the date mixture watery …should it be?

    Reply
    • paleoinpdx

      October 26, 2012 at 5:47 pm

      No, it shouldn’t be watery. It’s thick like caramel. How much liquid did you add? Always start with the lowest amount and add more if need be. Also, if you use dates that are already pitted, you may need a little less liquid. These dates tend to be smaller than those with pits. My recommendation would be to try pureeing more dates into the mixture.

      Reply
  12. The Professional Stress Baker

    November 24, 2012 at 7:21 pm

    These look and sound amazing! I am very new to paleo, so I’m excited to try new recipes! Looking forward to seeing what you come up with!

    Reply
    • paleoinpdx

      November 24, 2012 at 7:30 pm

      Thanks, they taste pretty fabulous too! Welcome to the paleo world, by the way and thanks for the follow 🙂

      Reply
  13. gymheroines

    December 11, 2012 at 5:52 pm

    Reblogged this on Gym Heroine and commented:
    These look awesome!

    Reply
    • paleoinpdx

      December 11, 2012 at 6:21 pm

      Thanks!

      Reply
  14. Jackie

    September 21, 2013 at 6:12 pm

    These are so good! First pumpkin recipe this year- delicious AND nutrient dense 🙂

    Reply
    • paleoinpdx

      September 22, 2013 at 10:57 am

      Thanks! I’ve been thinking of making these again soon, especially now that’s officially fall (as of today!) and pumpkin season. So glad you enjoyed them!

      Reply

Trackbacks

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    October 17, 2012 at 9:12 am

    […] though.  We are having a celebratory gathering tonight and I am bringing pumpkin caramel bars a la Paleo in PDX, that is if nobody eats them out of the school fridge.  I will do a full recap on my overall BCCC […]

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    December 4, 2012 at 3:25 am

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Hi, my name is Alisa! I am a paleo recipe creator, personal trainer, and all around health and wellness enthusiast living in Portland, Oregon. I am passionate about living, moving and eating well, and love inspiring others to do so too. Read More…

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