Vegan Pumpkin Super Food Bars

Posted by in Chocolate, Cooking, Pumpkin, Snacks, Sweets | 1 comment

Disclosure: This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #NatureMadeHeartHealth #CollectiveBias
Hello & Happy Monday!!
In the midst of brainstorming for the perfect fall concepts, it occurred to me that I’ve never made a bar. Back in the early 2000’s it was a bar epidemic. It was this revolutionary concept that you could substitute a bar that was lower in calories for a meal, and still feel satiated for the remaineder of the day.
However, many bars were packed with fillers and preservatives (many still are) and typically contained a carb overload.
If they didn’t fill you up and you ended up eating a whole meal, it negates the purpose of eating a calorie packed bar on the go. Needless to say, after the boom of bars and 6 years of college and having to reach for ready made foods, I’m not a huge bar person. 
I like REAL food that I make myself. 
Having an affinity to make everything homemade I figured I’d simply whip up a batch to show just how easy it is to make your own bars so you can skip the packaged foods. 
What I love about this recipe is everything. It’s a handful of ingredients, some brown rice syrup, and takes minimal time and effort. As long as you get the process down you can create countless bar concepts for years to come! 
What’s also good about these bars? They are packed with healthy omega 3’s that contribute to good cholesterol!
 So what is cholesterol?

Your body requires a moderate supply of cholesterol to produce hormones, vitamin D, and substances that help you digest foods. However, your body actually produces all the cholesterol it needs in the liver. Thus too much cholesterol absorbed in the diet can have negative effects on the body. 

We consume different types of fats that raise or lower circulating levels of good and bad cholesterol. A large consumption of processed foods high in fat can lead to the formation of plaques, which blocking blood flow to the heart via the arteries and can lead to atherosclerosis.  


On the other hand sources of good cholesterol have the ability to carry cholesterol from various parts of the body and bring it back to the liver to form bile, thus lowering our cholesterol. 
Foods that are sources of good cholesterol are green leafy vegetables, fish oil, and anything with high omega 3’s such as nuts, & seeds, such as these Super Food Bars packed with pumpkin seeds, pecans, chia seeds, and hemp seeds. 
It’s important to note that sugar and carbohydrates have a suppressive effect on HDL, the “good cholesterol”.  So this is just another reason to reduce your intake of sugar and carbohydrates. To maintain good heart health it’s imperative to consume more healthy (unsaturated) fats versus unhealthy (saturated and trans) fats!
For those who have tried diet and exercise, but need additional help, the Nature Made®Cholestoff Plus may be a good option. It decreases the dietary cholesterol absorbed into the bloodstream.† The color of the tables are derived from natural sources, it contains no synthetic dyes, artificial flavors, preservatives, rest, starch, and is even gluten free.
 Nature Made® CholestOff® Plus is clinically proven to lower cholesterol.† Products containing at least 400 mg per serving of plant sterols and Stanols, eaten twice a day with meals for a daily intake of at least 800 mg as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of CholestOff® Plus supplies 900 mg of plant sterols and stanols per serving for a daily intake of 1800 mg.
 CholestOff® Plus is made with Reducol™, a proprietary blend of plant sterols and stanols (also called phytosterols) that can help lower LDL (“bad”) cholesterol by reducing the absorption of dietary cholesterol into the bloodstream.
 Learn more about cholesterol and the functionality of this product by watching this short video here
Why this recipe rocks: 
Packed to the max with nutrients 
Minimal sugar is used
You can modify the nuts/ingredients to your liking 
Perf for meal prep
You can omit the chocolate for a more savory bar
Can easily be made in bulk
Vegan Pumpkin Superfood Bars

Recipe Tutorial 
Vegan Pumpkin Granola bars
Save RecipeSave Recipe


  • 1 cup pumpkin seed
  • 1 cup pecans
  • 2/3 cup puffed rice cereal**
  • 2 tbsp hemp seeds 
  • 2 tbsp chia seeds
  • 2 tsp pumpkin spice
  • 1 tsp cinnamon 
  • 2/3 cup brown rice syrup
  • 2 tablespoons pumpkin puree
  • 1 teaspoon vanilla extract
  • Topping:
  • 2/3 cup dark chocolate chips
  • 1 tbsp coconut oil


  2. Line an 8 x 8 baking dish with parchment paper.  Set aside.
  3. In a large mixing bowl combine, pumpkin spice, cinnamon, puffed rice cereal, pecans, pumpkin seeds, hemps seeds, chia seeds, and toss to combine.  Set aside.
  4. Stir brown rice syrup and pumpkin puree together in a small saucepan.  Heat over medium-high heat until boiling, stirring occasionally.  Then let the sauce boil for 4-5 minutes, or until it reaches about 260 degrees, stirring occasionally.  (The sauce will bubble up quite a bit, so keep an eye on it.)  Once it’s ready, removed from heat and add the vanilla. , pour it evenly over the nut mixture and immediately stir the mixture until it is evenly coated with the sauce. It hardens quickly, so move fast!
  5. Quickly transfer the mixture to the lined baking dish, and press it firmly into the dish in an even layer.  You can use the bottom of a glass or measuring cup to press it down. Let the bars cool for 30 minutes or until they reach room temperature.  (speed up this process a bit by placing them in the fridge.)  Remove the bars for the paper and cut into desired size.  Combine chocolate chips and coconut oil and heat for 30 seconds, with stirring every 10 seconds until fully melted. Drizzle chocolate over bars. Store in air tight container in the fridge.  



1923 cal


137 g


152 g


36 g
Click Here For Full Nutrition, Exchanges, and My Plate Info


† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.






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1 Comment

  1. I love this recipe with pumpkin seeds. I need to make me a batch for a quick breakfast. ~client

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