Coconut Love Pumpkin Pie Bars

I am very excited to share this recipe with you, and just in time for Thanksgiving! These pumpkin pie bars make a great dessert for those who are on special diets such as GAPS, SCD, Paleo, GFCFSF, etc. They are very easy to mix up because they require no heat! And they are also very easy to customize so they can be sweeter or less “cakey.” I love them as-is. My mom prefers hers less cake-like.

Coconut Love Pumpkin Pie Bars

Are these pumpkin pie bars really allergen-friendly?

Heck yeah! These no-bake pumpkin pie bars are dairy-free, gluten-free, sugar-free, egg-free, crust-free and nut-free (well, other than coconut, of course). They do not require a crust, and are naturally sweetened with raw honey. These bars are super easy and quick to put together, as they use simple ingredients and don’t require any heat. They are great for a snack, dessert, or served at your Thanksgiving event.

Can I make these ahead of time? How do I store them?

You can make your pumpkin pie bars ahead and store them in a tightly sealed container in the fridge. They are well loved by children and adults alike! I have not stored more than 3 days, and I have not attempted to freeze them as yet. I have eaten directly from the fridge, as well as allowed to warm a bit first before devouring. If you try freezing them, let me know how they turned out by leaving a comment!

What if I don’t have pumpkin pie spice? Or I’m allergic to something in it?

Don’t have pumpkin pie spice on hand, or can’t find any that fit your dietary needs? You can easily make your own pumpkin pie spice by mixing a tsp each of ground cinnamon, nutmeg, allspice, a dash of ginger/cloves/cardamom. Mix and match based on what you can tolerate, and find what works for you. You can also skip the spices altogether if none of them suit your taste buds or your special diet.

Coconut Love Pumpkin Pie Bars

This is a no-bake dairy- and gluten-free recipe for pumpkin pie bars.
Course: Dessert
Keyword: GAPS, Holiday, Paleo
Servings: 4 people



  • In a bowl, put 1 cup pumpkin puree.
  • Add the honey, coconut butter, and vanilla, and mix well.
  • Add 1/4 tsp pumpkin pie spice and taste. If it doesn’t taste the way you desire it to, add more honey and pumpkin pie spice slowly until it does.
  • The coconut butter/oil controls how hard these bars will be, right now
    it will be hard enough to cut formed bars, but the texture will be
    cakey. Add more coconut butter if you think you’ll need it, or wait
    until your next batch…you will want more!
  • Add the shredded coconut flakes and mix very well. Press into a square pan or pie dish and refrigerate for a couple hours.

  • Cut into bars and enjoy!

Also try these apple mint coconut butter bars and strawberry coconut butter bars.

Don’t forget to let me know what you think of these, especially if you made any great modifications!

Mashed Green Bananas (Easy Potato Replacement)

Yesterday I shared a recipe for banana chips and explained that green bananas are a nutritious staple in Jamaica. Today I want to share with you another easy way to enjoy this staple–mashed green bananas.

These are similar in profile to mashed potatoes but are more flavorful. They can also be dressed up in many ways by adding different spices and seasonings. Their pleasant taste makes it a good variation to try with picky eaters who gravitate towards mashed potatoes. They actually make a great potato substitute!

Green bananas are also Paleo, but they are not GAPS-legal.

Mashed Green Bananas
My son enjoys his mashed green bananas with loads of raw butter and a sprinkle of sea salt. Mmmmmm.

They are very simple to make as well.

Mashed Green Banana Recipe

Course: Side Dish
Cuisine: Jamaican
Keyword: Paleo
Servings: 1 person


  • 2 fingers green banana
  • 1 tbsp butter or ghee
  • 1/4 tsp salt


  • Set a pot of water to boil
  • Cut both ends off of the bananas
  • Make a cut lengthwise from top to bottom (you are trying to make an opening between the skin and the banana, not actually slice it)
  • Put in the pot of boiling water. It’s a good idea to tip a bit of acid in the pot, like a wedge of lemon or a tablespoon or so of apple cider vinegar, to prevent staining your pot.
  • Once the bananas are tender and the skin will come off easily (approximately 15 minutes), remove from pot.
  • Peel off the remaining skin.

  • Mash with butter and sea salt or other desired seasonings.

Try these soon, and let me know what you (or your kids) think!