Pumpkin Oatmeal Bars (egg free, no added sugar)
These soft and cozy pumpkin oatmeal bars are the perfect fall snack or breakfast for toddlers and parents too! They’re egg-free and naturally sweetened (no added sugar needed). With hearty oats, warm spices, and nourishing add-ins like hemp hearts and chia, they’re a one-bowl recipe that’s as easy as it is wholesome.
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 teaspoon salt
- ¼ cup hemp hearts optional but recommended
- 2 tablespoon chia seeds 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, salt, hemp hearts, and chia seeds. If adding sweetener or mix-ins, then stir in here! Mix until fully combined and let rest for 5-10 minutes for the oats to soak up some moisture.
- Pour mixture into prepared pan and smooth the top. Bake for 30-35 minutes (mine cooked for about 30 minutes), or until edges are golden and center feels set.
- Let cool for a few minutes before slicing to help the bars firm up. Cut into 9-12 squares and enjoy!
Notes
Scroll up to see substitution options. Nutrition information is an estimate and may vary based on ingredients used. I calculated based on me using whole milk since we're not dairy-free.
*optional for sweetness - ¼ cup of maple syrup, honey, ripe mashed banana or applesauce. You can even add a handful of mini chocolate chips or raisins for added flavor and texture! If your little one prefers a smoother bar, then pulse the oats some in a blender before mixing.
You can also add 2 eggs into this if there aren't any egg allergies in your fam! I'd just reduce milk to about ¾ cup.
If you make this recipe, don’t forget to TAG ME in your creations on social media @toddlerdietitiantiff and leave a review! It would mean the world to me! Let me know if you'd like to see more allergy-friendly recipes - that don't need substitutions.
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