Pumpkin Pie Bars a walnut base, a healthy pumpkin centre, sweetened with dates and delicious maple syrup. Forever Fit, Duncan, BC

Pumpkin Pie Bar With Walnut Base is a great way to have your "pie" and eat it too : ) The base is made of mostly walnuts and dates. Walnuts provide a great source of omega 3 fats that help with memory among other brain support. They also give us a great source of protein to help balance out our blood sugars. The generous amount of fibre in this recipe also helps to keep the blood  sugar levels under control. The filling is mostly pumpkin which is in the squash family so really its just vegetables, right?  Vegetables and nuts for desert... and a little maple syrup... perfect : )

Prep Time: 20 minutes
Cook Time: 45 mn -1 hour


For the Crust

  • 3 cups raw walnuts
  • 12 pitted medjool dates
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon sea salt

For the Filling

  • 1-½ cups pureed pumpkin
  • 1 cup full-fat canned coconut milk
  • ½ cup pure maple syrup
  • 1 tablespoon fresh ginger, peeled and grated
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1-½ teaspoons ground cinnamon
  • 1/8 teaspoon allspice
  • 1/8 teaspoon ground cardamom, optional
  • ¼ teaspoon sea salt 


  • Preheat the oven to 350 degrees F

Prepare the Crust

  • Add the ingredients for the crust to a blender or food processor.
  • Process until the mixture will hold together when pressed.
  • Press the crust mixture into a 9-inch springform pan or pie dish and press firmly to make an even layer. If desired, use a piece of parchment paper to press down the crust to even it out.
  • Refrigerate crust until ready to use.

Prepare the Pumpkin Pie Filling

  • Add all of the ingredients for the pumpkin pie filling to a blender.
  • Blend until smooth.
  • Pour the filling mixture over the crust.
  • Place on the centre rack of the oven
  • Bake for 45 minutes to 1 hour or until the filling has set up and edges are golden-brown.
  • Allow pie to cool for 30 minutes, then cover and chill for 2 hours before serving.
  • Cut into squares or pie slices and serve plain or with whipped coconut.