Grain-free Pumpkin Cream Cheese Bars

Doesn’t the smell of fall, the crisp air, and the beautiful leaves just make you crave the flavors of pumpkin and cinnamon together?  You’ll love this recipe for grain-free pumpkin cream cheese bars.  In case you’re wondering, I still haven’t figured out the issue of grains (good or bad?) – there will be more on this in upcoming posts, but I am having fun experimenting with grain-free recipes.  Let me know what you think of these and if you have a recipe that’s different in some way, share your variations in the comments – I love tweaking my recipes.  As a matter of fact, I totally came up with this recipe myself, and was fully prepared for it to become my next Friday Food Flop, but it turned out really good.  What a surprise!

Grain-free Pumpkin Cream Cheese Bars



(p.s.  Check out Kal’s Sponge Bob pumpkin from a few years ago!)

Mix up the crust and spread into an ungreased 8 x 11.5 glass baking dish.  Bake for 10 minutes at 350*.  Blend the filling ingredients together (I used my immersion blender) and pour over the crust.  Bake for 25-30 minutes at 350* or until almost set.  Let cool in the frig before serving.  Don’t forget the real whipped cream!

Makes about 16 medium sized bars.

More fall recipes:



  1. Erin says

    Yippee! I will definitely be trying these, as a year of getting away from the SAD led me to discovering wheat issues for me and mine (sigh). I just broke down and bought a can of pumpkin…now I will be able to resist making pumpkin bread! Thanks so much for sharing!

  2. says

    That looks delicious! And I am going to show the boys the sponge bob pumpkin they are going to love that. My blog was on vacation for the last week getting a make over. I was very stubborn and insisted on writing my own WordPress theme. I was getting traffic from blogging but no one was commenting. I have employed a professionally designed theme that let me make the changes I wanted and now I would love anyone that has a minute to check it out and let me know what you think in the comments.

  3. Teresa says

    Can you sub out the palm for reg or sucanat in equal amounts?
    I dont buy palm here because it is expensive.
    Also I am trying to cut out wheat and love having recipes like this.
    Thank You!

  4. Jill says

    For a GAPS friendly version of this, I wonder if yogurt cheese would work instead of cream cheese? I might try it (also substituting date sugar for palm sugar and honey for maple syrup). Looks so delicious!

    • wendi says

      Have you tried with yogurt cheese? I just make kefir cream cheese type stuff and want to know if it will work with this!


          • wendi says

            Update: I did crust a little different. Almond flour, coconut oil and soaked dates with cinnamon.

            Instead of cream cheese I did coconut milk yogurt. Added about 5oz since its less solid and more liquid.

            These were bomb!! My husband loved them which says alot! We will make there again and again I’m sure! Thanks for the recipe!!!! :)

  5. Susan says

    Okay…I don’t want to be the buzz-kill at the party, but after reading your yummy recipe, I went searching for palm sugar and the first thing I came upon was this post…..

    Basically it shares how the demand for palm sugar is destroying coconut crops because tapping the trees for the sugar guarantees that the tree will never produce coconuts. I’m all for being able to have sweet stuff on occasion, but not while sacraficing the coconut trees! I love coconut oil too much to sacrifice that for some sugar.

    Any other ideas on what I ban use instead of the palm sugar in the recipe??

      • Susan says

        Kelly- you are so quick to reply! Thank you! I love your blog.

        I read your link and I like it much more than the one I posted! I looked at the wilderness website and was curious: Do you use their coconut sap sugar? Is that the same as palm sugar?

        And if you are using the sap sugar, how long does a 5 pound bag last for your baking needs? If I tell my husband I spent $25 on sugar he may fall over dead unless it lasts a while. I’m a moderate baker -very occasional-

        Thanks again!

        • KitchenKop says

          It lasts a long time because I don’t use it all that much, either, so you should be good. :)

          Yes, coc. sugar and palm sugar are the same. Oops, I just double checked and I may be wrong, looking into this…


  6. says

    These look yummy. I’ve been adding arrowroot starch to my almond flour recipes when I want a more flaky feel to the dough. It does introduce more carbs into the recipe but you’re only using a few tablespoons for a recipe like this. Arrowroot is used in Nourishing Traditions so I consider it a “real food”. Kelly, what are your thoughts on arrowroot?

  7. Amy W says

    YUM! Do you think I could subsitute almond flour with coconut flour or something else? We’re deathly allergic to tree nuts…

  8. JMR says

    Thank you for the recipe. I have them baking in the oven now. I hope they taste as good as they smell, and as good as that photo looks.

  9. Lauren says

    YUM!! these just came out of the oven and of course I had to test a little corner to see how they tasted….sooo good! I have to get them in the fridge quick otherwise they won’t even make it to the “chill and cut into bars” step!! thanks for a great recipe :)

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