These Tigernut Flour Pumpkin Bars are lightly sweetened, dense, moist and healthier than your average pumpkin bar. This one bowl recipe is Paleo, Vegan, dairy free, gluten free, nut free and easy to make!
Make way for these moist, dense, absolutely delicious tigernut flour pumpkin bars.
These healthier pumpkin bars are gluten free, grain free AND nut free since they're made with tigernut flour.
What is Tigernut Flour?
Tigernut flour is made from finely ground tigernuts; which are nutrient dense, small root vegetables. They contain a decent amount of prebiotic fiber, are naturally sweet and nutty in flavor. Meaning, perfect for baking!
Tigernut flour can be used in both sweet and savory dishes. It is a great Paleo baking staple, especially when you are trying to limit your nut intake.
This baking flour is also Vegan, allergy friendly, AIP and can fit into a keto diet.
Tigernut Flour Recipes
Baking with tigernut flour is my favorite! I have quite a few recipes on the blog that use it. Here are some popular ones:
- Tigernut Flour Cupcakes
- Chocolate Tigernut Waffles
- Tigernut Flour Chocolate Chip Cookies
- Banana Breakfast Cookies
If you haven't tried tigernut flour yet, I strongly suggest testing it out. It really is a great Paleo baking flour to have on hand.
Plus, these Paleo and Vegan pumpkin bars require tigernut flour...and you know you want to make them!
This easy Vegan pumpkin bar recipe is moist and dense - which I love in a pumpkin bar. In addition, this healthy treat is:
- gluten and grain free
- egg free
- dairy free
- easy to make
- healthier than your average pumpkin bar
- not overly sweet
In fact, grabbing a few for breakfast would be totally acceptable in my opinion 😉
Ingredients in Tigernut Flour Pumpkin Bars
Here's what you need to make these Paleo pumpkin squares:
- tigernut flour
- ground flax
- coconut sugar
- Paleo baking powder
- pumpkin spice
- canned pumpkin
- water (or nut milk)
- tahini (or drippy almond butter)
- vanilla extract
- chocolate chips
I have not tested any substitutions, so recommend keeping to the recipe for best results.
How to Make Tigernut Flour Pumpkin Bars
This tigernut flour pumpkin recipe is super easy to make. It's a one bowl recipe (my favorite) that's baked in the oven and ready to eat in less than an hour.
Here are the step by step instructions:
First, preheat your oven to 350 degrees F.
In a medium-sized mixing bowl, combine all dry ingredients (except chocolate chips). This includes the: tigernut flour, coconut sugar, ground flax, baking powder, cinnamon, pumpkin spice and salt.
Next, add in the wet ingredients: canned pumpkin, water, tahini and vanilla extract. Mix until batter is well combined. Then, fold the chocolate chips into the batter. Note, the mixture is thick!
Scoop the batter into a parchment lined 8" x 8" glass baking pan. Use a spatula to smooth the batter, pushing it to the sides of the pan and flattening the surface. You may add additional chocolate chips if you wish.
Then, place the bars in the oven and bake at 350 degrees for 35 minutes. After baking, let the bars cool in the pan to room temperature.
These gluten free pumpkin bars are best stored in the fridge up to one week.
More Paleo Fall Treats
I love canned pumpkin recipes - especially during the months of September and October. Here are a few more easy Paleo pumpkin dessert recipes:
- Paleo Pumpkin Chocolate Chip Bread
- Vegan Pumpkin Truffles
- Pumpkin Cupcakes with Cassava Flour
- Paleo Pumpkin Pancakes
Tigernut Flour Pumpkin Bars (Paleo, Vegan, Nut Free)
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 8" x 8" pan 1x
Healthier Paleo and Vegan pumpkin bars made with tigernut flour. This easy pumpkin bar recipe is lightly sweetened, made in one bowl, dense, moist and delicious!
- 2 cups tigernut flour (190g)
- ¼ cup ground flax (25g)*
- ¼ cup coconut sugar**
- 1 tsp Paleo baking powder
- 1 tsp ground cinnamon
- ½ tsp pumpkin spice
- ¼ tsp salt
- ½ cup canned pumpkin
- ½ cup water (or nut milk)
- ¼ cup tahini (or drippy nut butter)
- 1 tsp vanilla extract
- ¼ cup chocolate chips
- Preheat oven to 350 degrees F.
- In a medium-sized mixing bowl, combine all dry ingredients except chocolate chips. This includes: tigernut flour, ground flax, coconut sugar, baking powder, cinnamon, pumpkin spice and salt.
- Mix in the wet ingredients: canned pumpkin, water, tahini and vanilla extract.
- Fold the chocolate chips into the batter.
- Scoop the batter into a lined 8" x 8" glass baking pan. Use a spatula to smooth the batter to the edges of the pan. Optional: add additional chocolate chips on top.
- Place the bars in your preheated oven and bake at 350 degrees for 35 minutes.
- Remove from oven and cool in pan to room temperature.
- Best stored in the fridge up to one week.
*I use a coffee grinder to grind whole flax seed.
**These bars are not super sweet. If you want a sweeter version, add an additional 2-4 tablespoons of your favorite sugar or sweetener. (Great Paleo options include: honey, maple syrup, date syrup and coconut sugar.)
Keywords: tigernut flour, pumpkin bars, Paleo pumpkin recipes, Vegan pumpkin recipes, allergy free, nut free, egg free, dessert, pumpkin bars, chocolate chip
These are absolutely perfect Katie! I happen to have a lot of tigernut flour so can't wait to use it up for this seasonal treat! Love that you used tahini as well to accommodate everyone who's nut-free! You rock <3
Thank you so much!