As a dietitian and busy mom, I’m always wanting recipes that are simple enough for weekdays but nutritious enough to actually keep my toddler full and these pumpkin oatmeal bars are that! You can whip them up in one bowl if you only have one arm to use (while the other is holding your velcro babe), and easy enough to give your toddler a "job" to help with.
They’re soft, allergy-friendly (no eggs, no dairy, no gluten), and full of nourishing ingredients like oats, pumpkin, hemp hearts, chia seeds, and a hint of vanilla. Which makes them perfect for any little one to enjoy, even with allergies! Get ready for this to be your toddler's new favorite fall snack or breakfast.
Why You & Your Toddler Will Love These Pumpkin Oatmeal Bars
- no added sugar — naturally sweetened with pumpkin and vanilla
- allergy-friendly — made without eggs, dairy, or gluten making them perfect for everyone
- soft, moist texture — easy for little ones to chew
- one-bowl recipe — minimal dishes, maximum payoff (especially if you have a velcro babe on your hip)
- make-ahead friendly — keeps beautifully in the fridge or freezer for grab-and-go mornings
If you want to add a little more fun to them, try topping them with my yogurt "icing" and adding sprinkles on top! Or make them into muffins for a "cupcake" vibe.
Jump to:
- Why You & Your Toddler Will Love These Pumpkin Oatmeal Bars
- Ingredients You'll Need
- How To Make Your Pumpkin Oatmeal Bars
- Helpful Hint For Oatmeal Bars
- Substitutions
- Variations
- How To Serve Oatmeal Bars To Toddlers
- Equipment
- Storage
- Tiff's Dietitian Tip
- FAQ
- Related
- Pairing
- Pumpkin Oatmeal Bars (egg free, no added sugar)
Ingredients You'll Need
Here's what you'll need to make these pumpkin oatmeal bars:
- rolled oats – a great source of fiber for lasting energy and gentle on tiny tummies
- pumpkin purée – full of vitamin A, fiber, and that cozy fall flavor
- milk of choice – helps everything bind together and adds creaminess without needing eggs
- vanilla extract – brings warmth and flavor depth
- pumpkin pie spice or cinnamon – the perfect blend of cinnamon, nutmeg, and ginger for that classic pumpkin taste
- baking powder – gives them a little lift so they’re soft and fluffy
- hemp hearts + chia seeds – for structure + a nutrient boost with omega-3s, iron, and healthy fats to keep littles fuller longer
See recipe card for quantities.
How To Make Your Pumpkin Oatmeal Bars
- Step 1: Preheat your oven to 350°F and line an 9x9 or 8×8-inch baking dish with parchment paper or sprayed with avocado/olive oil. Gather your ingredients.
- Step 2: In a large bowl, whisk together the pumpkin purée, milk, and vanilla extract until smooth. Add in the oats, pumpkin pie spice, baking powder, hemp hearts, and chia seeds, then stir until everything is evenly coated. Let the mixture rest for 5 minutes so the chia can absorb some liquid and help the bars set.
- Step 3: Pour the batter into your prepared pan and smooth out the top. Bake for 25–35 minutes (mine cooked for 30 minutes), or until the edges are golden and the center feels firm but slightly springy.
- Step 4: Let the bars cool completely in the pan before slicing, this helps them firm up and hold together. Once cooled, cut into 9–12 bars and enjoy!
Helpful Hint For Oatmeal Bars
Let these bars cool almost completely before slicing! I know it’s tempting to dive in (they smell so good out of the oven!), but cooling helps them set and hold together. If you cut them too soon, they’ll be soft and crumbly.
Substitutions
These pumpkin oatmeal bars are naturally gluten-free, dairy-free, egg-free, and nut-free if using appropriate ingredients needed for each!
- oats: quick oats work too, I haven't tried oat flour yet
- milk: use any milk you have on hand (cow's, almond, soy, oat, etc.)
- hemp hearts or chia seeds: optional but recommended!
- spices: no pumpkin pie spice? use 2 teaspoon cinnamon + ½ teaspoon ginger + ½ teaspoon nutmeg
Variations
You can totally add different mix-ins to these pumpkin oatmeal bars!
- pumpkin raisin: stir in ¼ cup raisins + ¼ cup maple syrup or honey for added sweetness
- crunch: sprinkle pumpkin seeds or unsweetened coconut on top before baking for texture
- pumpkin chocolate chip: add ¼ or more of mini chocolate chips
- mini muffins: divide batter into a mini muffin tin and bake 12–15 minutes for snack-size bites
- extra protein: mix in 1 tablespoon nut/seed butter or 1 egg (if not egg-free) for added staying power or simply pair them with a Greek yogurt bowl or chicken sausage for an egg-free breakfast!
Check out these pumpkin zucchini oatmeal muffins or sweet potato oatmeal pancakes for other veggie-packed recipes!
How To Serve Oatmeal Bars To Toddlers
- cut into strips or square bites and serve with plain or vanilla Greek yogurt for dipping
- warm slightly and drizzle with nut or seed butter for healthy fats and flavor
- pair with soft fruit like sliced pear, berries, or mashed banana for a balanced snack
- crumble into a bowl with milk or yogurt for a quick pumpkin oatmeal breakfast
- slice into small bars or cubes and pack for daycare or on-the-go snacks
Equipment
All you need is a mixing bowl, a spatula, and a baking dish. I like using an 9x9 or 8×8-inch pan for thicker, softer bars (perfect for toddlers), but if you want to make a larger batch, you can double the recipe and bake it in a 9×13-inch pan instead. Line your pan with parchment paper so the bars lift out easily once cooled, this can help keep the texture soft and prevents sticking since there’s no added oil or butter in the recipe (or just be sure to spray the pan good).
Storage
Once the bars have cooled completely (so they set and hold together nicely!), you can store them in an airtight container in the fridge for up to 5 days. They stay moist and soft, even when chilled. If you want to make a batch ahead, they are also freezer-friendly. Just layer the bars between sheets of parchment paper in a freezer-safe container or bag, and freeze for up to 2 months. When you’re ready to serve, thaw overnight in the fridge or warm them for a few seconds in the microwave for that fresh-from-the-oven feel.
Tiff's Dietitian Tip
These pumpkin oatmeal bars may be simple, but each bar offers about 4 grams of protein, 2 grams of fiber, and 1 milligram of iron! Making them a balanced choice that keeps little tummies full and energy steady between meals. The combo of oats, pumpkin, chia, and hemp hearts brings a gentle blend of complex carbs, healthy fats, and key micronutrients like iron, calcium, magnesium, and vitamin A (all essentials for growth, brain development, and immunity).
FAQ
Yes! Both work great here. Rolled oats will give a heartier, slightly chewier texture, while quick oats make the bars a little softer and more uniform. If you’re serving younger toddlers, quick oats can be a nice option for easier chewing.
They’re lightly sweet, but to be honest I prefer to top with maple syrup or honey on mine!! The vanilla, pumpkin, and warm spices bring out natural sweetness without needing a ton of added sugar. If your family is used to sweeter snacks, you can blend 4–5 soft Medjool dates into your milk first for a gentle flavor boost that’s still no added sugar. Or feel free to add ¼ cup of maple syrup into them for sweetness.
You can! They add healthy fats and help the bars hold together a little better, but the recipe will still work without them. If skipping chia, just note the bars may be slightly softer, so make sure to cool them fully before slicing.
They should look golden around the edges and set in the center. A toothpick won’t come out completely clean (since they’re meant to be moist), but the middle shouldn’t look wet or jiggly.
Yes, you can! This recipe is designed to hold together without eggs (thanks to the oats, pumpkin, and chia), but if you want a slightly fluffier, more cake-like texture, you can add 1 egg to the batter. It’ll give a bit more lift and structure. Just note that they’ll bake a little faster, start checking around 22–25 minutes instead of 30.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with these pumpkin oatmeal bars:
Pumpkin Oatmeal Bars (egg free, no added sugar)
Equipment
- 9x9 or 8x8-inch baking pan
- spatula
Ingredients
- 2 cups rolled oats
- 1 cup pumpkin purée
- 1 cup unsweetened milk of choice almond, oat, soy, or dairy
- 2 teaspoon vanilla extract
- 1 tablespoon pumpkin pie spice or cinnamon
- 1 teaspoon baking powder
- ¼ cup hemp hearts optional but recommended
- 2 tablespoon chia seeds optional, helps bind and adds omega-3s
- ¼ cup maple syrup, honey, mashed ripe banana, or applesauce *optional for sweetness
Instructions
- Preheat oven to 350°F and line an 9x9 or 8×8-inch pan with parchment paper for easy removal. Or spray with nonstick avocado/olive oil spray!
- In a large bowl, whisk together pumpkin purée, milk, and vanilla extract until smooth. Add oats, pumpkin pie spice, baking powder, hemp hearts, and chia seeds. Stir until fully combined and let rest for 5 minutes.
- Pour mixture into prepared pan and smooth the top. Bake for 25–35 minutes (mine cooked for about 30 minutes), or until edges are golden and center feels set.
- Cool completely before slicing to help the bars firm up. Cut into 9–12 squares and enjoy!
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