Fall baking season is hands down my favorite time of year. The smell of cinnamon and pumpkin filling the house just makes everything feel cozy. But when you’re trying to bake for someone who can’t eat gluten, it can feel a little tricky to get that perfect texture we all love.

That’s where these gluten free pumpkin bars come in. They’re soft, moist, and honestly taste just like the regular version. I’ve served them at family gatherings and nobody even knew they were gluten free until I mentioned it. The secret is using the right blend of gluten free flour and not overmixing the batter.

Want them plain and simple? Perfect. Prefer a cream cheese frosting on top? Even better. I usually make a double batch because they disappear so fast around here.

Why You’ll Love These Gluten Free Pumpkin Bars

Gluten-free friendly – These bars use gluten-free flour, so everyone at the table can enjoy them without worry, and they taste just as good as the traditional version.
Perfect fall flavors – The combination of real pumpkin, cinnamon, and pumpkin pie spice gives you all those cozy autumn tastes in every bite.
Quick and easy to make – Ready in under an hour, these bars come together with simple mixing and basic baking skills – no fancy techniques required.
Crowd-pleasing dessert – The soft, cake-like bars topped with creamy frosting make them perfect for potlucks, family gatherings, or just treating yourself.
Healthier ingredient options – You can easily swap in applesauce for half the oil and use dairy-free alternatives, making them work for different dietary needs without losing flavor.

What Kind of Pumpkin Should I Use?

For these bars, you’ll want to stick with canned pumpkin puree rather than pumpkin pie filling, which already has spices and sugar added. Plain canned pumpkin gives you control over the flavors and sweetness in your recipe. Most brands work well, but look for 100% pure pumpkin on the label to make sure you’re getting the real deal. If you’re feeling ambitious, you can absolutely use fresh pumpkin that you’ve roasted and pureed yourself, though canned pumpkin is convenient and consistent in moisture content, which helps ensure your bars turn out perfectly every time.

Options for Substitutions

These pumpkin bars are already pretty accommodating, but here are some swaps you can make:

Gluten-free flour: If you don’t need gluten-free, regular all-purpose flour works perfectly in the same amount. Just make sure your flour has xanthan gum if you’re sticking with gluten-free – it’s what gives the bars their proper texture.
Vegetable oil: As mentioned in the recipe, you can cut some oil by using half applesauce and half oil. You could also try melted coconut oil or even melted butter for a richer flavor.
Pumpkin pie spice: Don’t have pumpkin pie spice? Mix together ½ teaspoon cinnamon, ¼ teaspoon nutmeg, ⅛ teaspoon ginger, and a pinch of cloves.
Brown sugar: You can swap brown sugar for coconut sugar or even use all granulated sugar if that’s what you have – just add an extra tablespoon of oil to keep things moist.
Cream cheese and butter: The recipe already suggests dairy-free options, but you could also make a simple glaze with powdered sugar, vanilla, and milk instead of the cream cheese frosting.
Eggs: For egg-free bars, try using 3 flax eggs (3 tablespoons ground flaxseed mixed with 9 tablespoons water, let sit for 5 minutes) or ¾ cup applesauce.

Watch Out for These Mistakes While Baking

The biggest mistake when making gluten-free pumpkin bars is overmixing the batter once you add the flour, which can make your bars dense and gummy instead of light and tender – mix just until the ingredients are combined and no dry flour streaks remain. Make sure you’re using canned pumpkin puree and not pumpkin pie filling, as the latter contains added spices and sugar that will throw off your recipe’s balance. Another common error is underbaking these bars since they need to be completely set in the center before removing from the oven, so test with a toothpick and look for just a few moist crumbs. For the smoothest cream cheese frosting, ensure your cream cheese and butter are truly at room temperature before beating – cold ingredients will create a lumpy frosting no matter how long you mix.

What to Serve With Pumpkin Bars?

These pumpkin bars are perfect on their own, but they pair beautifully with a hot cup of coffee or spiced chai tea for an afternoon treat. If you want to make them extra special for a fall gathering, serve them alongside some vanilla ice cream or a dollop of whipped cream. They’re also great with a glass of cold milk, especially if you’re serving them to kids. For a cozy autumn dessert spread, try putting them out with some apple cider donuts or caramel apple slices to really lean into those fall flavors.

Storage Instructions

Keep Fresh: These pumpkin bars stay moist and delicious when covered tightly and stored in the refrigerator for up to a week. The cream cheese frosting means they need to stay cold, so don’t leave them out on the counter for more than a couple hours.

Freeze: You can freeze these bars for up to 3 months! I like to cut them into individual squares and wrap each one in plastic wrap, then store them all in a freezer bag. This way you can grab just one or two whenever you want a treat.

Thaw: When you’re ready to eat frozen bars, just move them to the fridge and let them thaw overnight. They taste just as good as fresh! If you’re in a hurry, you can leave them on the counter for about an hour to soften up.

Preparation Time	15-25 minutes
Cooking Time	25-30 minutes
Total Time	40-55 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

Calories: 3500-3800
Protein: 30-36 g
Fat: 170-185 g
Carbohydrates: 470-500 g

Ingredients

For the pumpkin bars:

1 can (15 oz) pure pumpkin (not pumpkin pie mix)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1 tbsp pumpkin pie spice
1 tsp vanilla extract
3/4 cup white sugar
1/2 cup packed light brown sugar
3 large eggs
2 cups gluten-free all-purpose flour with xanthan gum
1 cup vegetable oil (or substitute 1/2 cup applesauce plus 1/2 cup oil)

For the cream cheese frosting:

8 oz cream cheese, softened (kite hill for dairy-free option)
1/2 cup unsalted butter, softened (smart balance for dairy-free option)
1 tsp vanilla extract
3 cups powdered sugar

Step 1: Preheat Oven and Prepare Pan

Preheat your oven to 350°F (175°C).

Grease a 10 x 15-inch baking pan with gluten-free cooking spray, or line the pan with parchment paper to prevent sticking.

Preparing your pan ahead of time will make it much easier to remove the pumpkin bars later.

Step 2: Mix Pumpkin and Spices

1 can (15 oz) pure pumpkin (not pumpkin pie mix)
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1 tbsp pumpkin pie spice
1 tsp vanilla extract

In a large bowl, combine the pure pumpkin from the can, baking powder, baking soda, salt, ground cinnamon, pumpkin pie spice, and vanilla extract.

Stir until everything is fully incorporated, ensuring the spices are evenly distributed.

Step 3: Incorporate Sugars and Eggs

3/4 cup white sugar
1/2 cup packed light brown sugar
3 large eggs

Add the white sugar and light brown sugar to the pumpkin mixture.

Stir until the sugars are incorporated and the mixture is smooth.

Next, add the eggs one at a time, mixing well after each addition until the mixture is fully combined.

Step 4: Add Flour and Oil

2 cups gluten-free all-purpose flour with xanthan gum
1 cup vegetable oil (or substitute 1/2 cup applesauce plus 1/2 cup oil)

Gradually add the gluten-free all-purpose flour to the wet mixture, mixing until no streaks remain and you have a thick, smooth batter.

Then add the vegetable oil (or the mixture of applesauce and oil if desired) and mix until well blended.

If I have applesauce on hand, I like to substitute half the oil for a lighter option without sacrificing moisture.

Step 5: Bake the Pumpkin Bars

Pour the batter evenly into the prepared baking pan, smoothing the top with a spatula.

Place the pan in the preheated oven and bake for 25-30 minutes or until a toothpick inserted in the center comes out clean.

Let the bars cool completely in the pan before frosting.

I find chilling the bars slightly helps the frosting set up nicely.

Step 6: Make Cream Cheese Frosting

8 oz cream cheese, softened (Kite Hill for dairy-free option)
1/2 cup unsalted butter, softened (Smart Balance for dairy-free option)
1 tsp vanilla extract
3 cups powdered sugar

In a large bowl, beat the softened cream cheese and softened butter together with an electric mixer until smooth and creamy.

Add the vanilla extract and mix until combined.

Gradually add the powdered sugar, continuing to beat until the frosting is completely smooth and fluffy.

Step 7: Frost and Serve the Pumpkin Bars

Once the pumpkin bars are completely cooled, spread the cream cheese frosting from Step 6 evenly over the top.

Cut into bars and serve.

Store any leftovers in an airtight container in the refrigerator to keep them fresh.