Healthy 3 Ingredient Pumpkin Fudge (Paleo, Vegan, Gluten Free)
A delicious soft and doughy pumpkin cake bar which takes less than 5 minutes to whip up and only requires three ingredients! Not only is it very low in fat and high in fiber, it’s naturally gluten-free, vegan, paleo and very low in sugar too- Perfect for an anytime snack to treat to have on hand!
One week into living in Columbus and I had to do 2 things in my kitchen-
1. Stock the pantry with coconut flour
2. Make a No Bake recipe
I was fortunate that on my first official full day in Columbus, Alexis kindly invited me to a fun event at the new Whole Foods store which officially opened on Wednesday in . Prior to attending the event, we went to Trader Joe’s so I could stock up on one of my most used ingredients- Coconut flour. Seriously, my obsession with coconut flour is ridiculous, as evidenced by my slew of recipes which use it up.
Anyway, I didn’t intent on breaking into it the very next day but when I saw a display of pumpkin at the supermarket, I wanted to try an idea I had been toying around with for a while now- A simple cake bar, without needing any nut butter or sticky sweetener to bind together.
I messaged Alexis who was hanging out and posing at a coffee shop between both of our places telling her if the photoshoot went well, I’d swing by with some. Unlike New York, the sun shone through my room at a different time of the day and with a much brighter ray. I did an elegant ballroom dance across the window to find the perfect spot of light and after a little bit of tempering the camera and my work station, I managed to get the shots. I high tailed over to Alexis with this pumpkin fudge in tow and forced her to try it and give me her honest opinion.
She said it tasted like punishment so I pulled her weave off her head.
Just kidding, she said it was delicious but could have done with cinnamon mixed in. Duly noted and added to my recommendations.
Her weave stayed put and I made the executive decision to not save these in my archives for a later date and post them today- Healthy 3 Ingredient No Bake Pumpkin Cake Bars.
This 3 ingredient No Bake Pumpkin Cake Bar will literally be your Fall/Autumn snack/treat staple because it’s so darn simple to whip up and for a cake bar, it’s ridiculously healthy for you. Because I didn’t add any fats (nut butter, coconut oil etc) or any sticky sweeteners (maple syrup, brown rice syrup, agave etc) as I usually do in my no bake recipes, these beauties are SO high in fiber and pretty low in sugar too. You also only need five minutes to whip them up, thanks to just three ingredients. Naturally gluten free, vegan and dairy free, I made them paleo friendly by opting to use coconut sugar to add some sweetness.
Texture hack- Over the last 2 days, I ate them at room temperature, out of the fridge and out of the freezer. Depending on how you like your fudge, there’s a way to suit your tastebuds.
Soft and melt in your mouth texture- Room temperature.
Soft and fudgy- Fridge.
Dense and mellow- Freezer (thawed for 5-10 minutes).
Regardless of which way you prefer, make this delicious (and healthy!) three ingredient no bake pumpkin cake bar and rip off Alexis’ weave in excitement.
Go on, I allow you to.
PLEASE NOTE- For a more authentic, true fudge- Check out this recipe here!
Healthy 3 Ingredient No Bake Pumpkin Cake Bars
Ingredients
- 1 15 oz can pumpkin puree not pumpkin pie filling*
- 1 cup + coconut flour sifted**
- 1/4-1/2 cup coconut palm sugar can use any granulated sweetener of choice- Adjust to sweetness desired
- Cinnamon optional- adjust to taste
Instructions
- In a large mixing bowl, add your coconut flour and coconut palm sugar (or sweetener of choice) and mix well. Add cinnamon if desired.
- Add the full can of pumpkin and mix until fully incorporated.
- Transfer the mixture into the lined dish, sprinkle with extra cinnamon and sugar (if desired) and refrigerate for at 30 minutes to firm up. Cut into bite sized pieces and enjoy.
Notes
** Note 2- If mixture is too moist, add more coconut flour.
3 Ingredient Paleo Fudge (Paleo, Vegan, Gluten Free)
Double Chocolate Protein Fudge (Paleo, Vegan, Gluten Free)
No Bake Black Bean Fudge Brownies (Vegan, Gluten Free)
What is one ingredient you ALWAYS have on hand?
PS- Still need your advice for a recipe using one of these ingredients– My ears are open!
On my agenda for this weekend was to make pumpkin fudge – you totally beat me to it! I love that you have texture options – not messing around!
Lol, I had to do one after all my other fudge recipes- It was asking for it! 🙂
What Size pan and do you spray it? I can’t find this info..
You sure do, Teresa! Any sized pan- It depends on how thick you want them. I used a 9 x 9 but didn’t fill it all 🙂
Yum, I love this interpretation of a healthy pumpkin snack! I’m also obsessed with coconut flour; genius idea to use it in fudge.
It’s my most used ingredient in all my recipes….no shame haha!
You guys are like a comedy act. You both keep me laughing and obviously each other too. I am traveling for the long holiday weekend but when I get home pumpkin fudge it will be. Going to meet you one day Arman because I know it will be a blast!!! Btw, I am in the process of writing a book. I was just thinking about something you had written a long time back. I will catch ya soon dude.
Hahahaha please do- We will have a blast, I promise! Oh wow- That is so exciting- Keep me updated! 🙂
I’ve always got flour on hand. And not just one kind of flour. Like 6 different kinds. I’m loving this pumpkin fudge, though…perfect for Fall! And frozen? Woah…now that would make me pull out my weave! Haha…I don’t have a weave. But if I did it would be pretty cool…
You do have a weave haha! 6 different kinds? Geebuz. Flour bandit much! 😀
Even though I have lived in America all of my life, I still have not tried or bought coconut flour. I think that needs to change soon… I love how you tested out the different textures of your fudge- that marks a true craftsman 😉
Please do- I promise you’ll love it!
apparently I’m the worst human alive because I somehow missed you were moving to Columbus. SO FUN!
BUT, I did not miss the stack of delicious pumpkin goodness on my screen in front of my face. I want to devour ALL of this STAT. Pinned!
So, when are you coming to visit huh 😉
I feel so special that a) this post mentions my name like at least 26 times and b) that I got to eat these gems. They’re honestly so dreamy and I was uber impressed that they only have 3 ingredients. You are seriously the no-bake king. Go suck it, ovens!!
Hahaha when it’s Winter, you will be living inside yours.
I always walk past the coconut flour at TJs, pick it up, think to myself “come on, what are you actually gonna do with that, Kelly?”, then put it back on the shelf. Now I guess I know what I could do with it! If I only have normal sugar, you think that would work?
Kelly. I can’t believe it was not in your latest round up. You bet it would work with normal sugar 😉
Quick question: small can of pumpkin puree…does that mean a 15 oz can? So excited to make these 😀
Hey Ryan! Thanks so much for letting me know- Your correct, 15 oz can, going to amend it now! Cheers!
Punishment??? Ha. This is exactly the opposite. Looks delicious and perfect for fall. I knew Florian was moving but I didn’t know you were too. Glad you have a Trader Joe’s and Whole Foods nearby. We are getting a new Whole Foods about 5 miles away. Yay!
Oh yay! Seriously, I am obsessed, just not with the price….
I looooove Columbus! I used to visit my Godparents almost every summer there. Beautiful little city. ENJOY IT!
And I’ll just go and enjoy a pan of these pumpkin goodies!!
Oh what? You should come back again, there is a new place that opened up and it’s like Chipotle but with Felafel.
HOLY MOLY. I need to get myself some coconut flour from TJ’s this weekend and make these, STAT. Love pumpkin errythang.
YES. Please do, Jess!
Wow love how simple these are! I’m all about the pumpkin, this sounds amazing and yes coconut flour is absolutely a must have!!
Right? Thanks Sam! 🙂
Your fudge looks so delicious!! And, you made this with coconut flour! I am headed to the store tomorrow to buy a can of pumpkin.
YES! thanks so much Joanne! 🙂
I always laugh at your “tastes like punishment” description. I’m so glad these are the opposite!
Hahaha it’s true though. Like Kombucha. Seriously, what is that poison!
I am loving this recipe!! You have become the king of healthy no bake snacks 🙂
Thanks so much, Lauren! 🙂
I freakin’ love coconut flour so much, not only for the texture and taste, but for the great nutritional profile as well. And don’t get me started on pumpkin, take one look at my orange skin and you’ll understand my love for that stuff. I love that you made this without nut butter, this is incredible!
Right? It’s my most used ingredient!
These look so amazing and simple! Yay for pumpkin season!
YAY 🙂 Glad you tried it out 🙂
Ohhhhh I am obsessed with coconut flour–but if there was something ALWAYS with me, it’s–you’ve guessed it–dark chocolate in any form! Anyways, I have to try the pumpkin fudge! Now that it’s fall I have to get my hands on anything pumpkin!
Please do, this is delicious! 🙂
Sounds delicious -could I sub almond meal instead of the coconut?
I don’t see why not- You may need to adjust the pumpkin a tad though 🙂
simply love it..looks delicious
Thanks so much, Fareeha!
Alexis wears a weave. That’s it. My opinion is forever changed. 🙂
Too soon for pumpkin, says the curmudgeon. 🙂
Hahaha I puffy heart you. No pumpkin for you.
Mmmm, looks good! Pinning this one to my “Pumpkin Everything” board!
YAY! thanks Sara! 🙂
So can’t wait to try this! I have pumpkin puree leftover in my freezer… and I am thinking I know how it is going to be used now. Pinning!!
YES! Thanks Ashley!
What a fantastic fudge idea! It’s pumpkin season in New England. How much real pumpkin (not from a can) should you use? Would you please add a mug-size (custard-cup size?) recipe for those of us that raise mini pumpkins (2″ x 3″ size).
Hi there! I’m unfamiliar with the custard sized cup serving conversions- Maybe there will be something using google? Cheers!
I am just wondering, is it pure pumpkin purée with no seasonings? Or if I buy pure purée should I add spices?!?
Hi Ashley! It’s totally up to you- I sometimes add cinnamon but I love the raw taste of the pumpkin with the sweetness of the coconut flour and coconut sugar 🙂
my computer is acting up I can’t see all the comments so I apologize if you already answered – do you have any suggestions for which sugar free sweetener might work for this pumpkin fudge?
Hi Anna! I used coconut palm sugar but several readers emailed saying they loved it with splenda and baking stevia 🙂
The ingredients and the picture lend to a more “pumpkin brownie” rather than fudge. Is it fudge-y at all? I would have expected coconut oil rather than coconut flour.
Hi Bethany- That is correct. I’m regretting calling it fudge and wish I named it ‘brownies’ (Like I will be with an upcoming apple one).
Help, what did I do wrong?? I followed directions, but the result was very crumbly. I pressed into a pan, refrigerated and it is awful. It’s very grainy and just weird.
I was so excited. Help me fix this please?
Hi Jayne- The instructions have been amended after some feedback- Some brands of coconut flour are way more firm and need more pumpkin puree and/or dairy free milk. Apologies for the oversight.
Hello! I need help. How much pumpkin puree? “1 15 oz can pumpkin puree” 115 ounce? or ..?.. can? I’m familiar with grams 😀
Hello Helen 😀 It’s 1 x 15 oz can- I’m not too familiar with grams anymore (I used to be! haha!) I’d use a google converter which will provide you an accurate figure using grams! 🙂
Hi there! You’re blog reads Big Mans World, but did you know you are becoming a HIT with my group of mommy friends?! All these recipes are EASY & HEALTHY, what?! Kids love to eat it & mom’s don’t care to make it because it is incredibly easy & fast & almost all the recipes use ingredients I have on hand. You’re a lifesaver among moms with small children! Maybe you could post a few recipes that sub overripe bananas as a sweetener instead of sugar? That way everyone, the baby included, can join in on the deliciousness 🙂 Thanks so much for your blog!
Ashley! This is the BEST comment to read this morning- Thank you so much for your kind feedback! I’ve been enjoying sharing more easy, quick and healthy recipes 🙂 Thanks also for the feedback- I’ve actually been loving using bananas lately and have a few recipes to share in the coming weeks using them, including two I posted last week 🙂
Thank you once again 🙂
I have all the ingredients on hand now! Am going to make it ASAP! Thank you for sharing this. You just rescued a pumpkin fanatic. 😉
Yes! I just started clean eating 3 weeks ago, also it’s fall….so I have been missing my baked goods like crazy! And while I still plan on having them again ( I am not clean eating out of a diet restriction, more for being the best me I can!) just not weekly like before.
Anyways, I was so happy to find this page, I love no bakes stuff, since I live in AZ and it hit 101 today…yes 101! My gosh it’s almost oct. Then pumpkin to boot!! Whipped some up tonight. I added in some fresh nutmeg and clove, then a bit of drark coco chips. They were so good and hit the spot! Thanks again and will be back to try more when my sweet tooth shows up! I ❤️ cocoanut four!
WOW!!!
These look amazing!
I love simple healthy recipes.
And I laughed out loud at “She said it tasted like punishment so I pulled her weave off her head. ”
Thanks for sharing this. Added it to my Pinterest board 🙂
Hahaha you are so welcome, Dee! I tend to have a knack for pulling weaves off people. 😀
Can you sub normal flour? I was going to make this for my mom, but she’s allergic to coconut.
Hi Erin! I haven’t tried it with normal flour- You can use oat flour and add more sweetener and dairy free milk until it becomes a thick batter. 🙂
So I made these this morning and they are DELICIOUS. I used liquid stevia for sweetener, and added in a little pea protein powder as well for kicks.
I noticed some comments about crumbling, and I thought I’d have that problem too based on the consistency of the mix once I’d added everything together. So I did the following with great results:
– pour the crumbly mixture into your baking dish.
– cover the dish with plastic wrap.
– press down on the mixture with your hands, getting it into all the corners.
– use a second baking dish to press even more, then leave it on there and refrigerate for 30 minutes.
It turned out great. Definitely more of a “brownie” than “fudge,” but delicious nonetheless. I’m wondering what would happen if I added a little applesauce next time, or even some PB2. Yum…
Thanks so much for the feedback, Kelly! 🙂
I really wish I renamed it brownie instead of fudge haha 🙂 PB2 mixed in sounds amazing! I have a banana bread no bake blondie which I reckon you’d like 🙂
Hello from Tennessee! I wanted to THANK YOU! I come from the North of Italy but have been happily living in the US for a few years.
I LOVE YOUR RECIPES!!! I am also a coconut flour fanatic! I just made this pumpkin fudge and loved it!
Gabby! What a lovely comment- Thank you so much for that, let’s raise our packets of coconut flour in celebration!
I LOVE PUMPKIN. And I’m a texture fanatic. So, of course, I made this yesterday! I was a little worried about how it would taste due to the short ingredients list. Pumpkin by itself is not that great. I was hoping everything else would still manage to turn it delicious. I ended up using 1/2 cup sugar and adding the cinnamon. I pressed the fudge into a parchment-lined 8″x8″ baking dish, as nothing was specified and that seemed best to me in my kitcheny ignorance. I put sprinkles over half of it, cinnamon and more coconut sugar over half of what was left, and left the last quarter plain. It’s okay. I’ll definitely eat a few pieces at a time, but it’s not something where I would want to devour half the batch in a sitting or anything. I’m hoping it firmed up in the fridge overnight, but I also threw a few pieces in the freezer to see what would happen. While this isn’t the greatest thing ever for me, I’m glad I made it and tried it! Thanks so much for the recipe! Keep up the tasty work. 😀
Can I use Splenda as my sweetener to make this low carb?
Hi Regina! You sure can, as long as you can handle Splenda fine 🙂
Bummed out. I’ve made other no-bake fudge recipes and was excited to try one with coconut flour. Way too much flour. I used TJ brand like you did, I actually had another brand I really like (Let’s Do….Organic! brand)…but went with the TJ because you specifically mentioned it. My recipe was so dry and crumbly. I added some canned coconut milk – still crumbly. Then I melted some coconut oil which did help soften the entire recipe up. I layered parchment into an 8×8 inch pan since it wasn’t specified in recipe and then added some pecan pieces for a little extra texture. I spread the fudge onto the pecans. I popped in the freezer before dinner and then pulled them out after to slice before they were too frozen. They were average. Awfully bland and still has a texture issue. I really think 1 cup of coconut flour was way too much for this recipe. Maybe 1/2 cup? I’m debating whether I could thaw these and cook them into brownies if I added some cocoa and eggs? Or maybe if I make a caramel sauce it could liven them up and give them some depth and much needed moisture. But that will lessen the health value considerably! Oh well. Thanks for the recipe anyway. It’s always good to give a new recipe a try! Hope it was just a fluke!
Hi Jolene- I’m so sorry it didn’t turn out for you- However, this has been made multiple times (by many others!) whom have also used the exact same brands mentioned here. It could be the pumpkin you used? Looking back, calling this a fudge was a slight stretch, as it doesn’t have any healthy fats added in. Hope your alternations worked out!
Does the coconut flour HAVE to be sifted? Busy mama here hoping to skip a step…..
Hi Emily 😀 No worries, it doesn’t need to be 😉
ARMAN THESE ARE RIDICULOUS…LY AMAZING
This recipe rocks the HIZ-HOUSE! I used maple syrup, and they are dreamy, and healthy. Thank you for helping me make use of the the first pumpkin sighting of the season!
😀 YAY!!! Thanks so much for the feedback, Elena!
I am curious, this is a no bake recipe however there’s coconut flour in it…is coconut flour ok to eat like so then?
Hi Bek- Absolutely 🙂
Just made it.. Chilling in the fridge. I’ll let you know of the results 😉
Thanks for the recipe. I had a half can pumpkin in the fridge and was running out of ideas on how to use it up.
Ahhhh please do- You are so welcome 🙂
Thank you! for making a recipe that calls for a full can of pumpkin! I HATE having to figure out how to store and then use a partial can of anything, but ESPECIALLY pumpkin and tomato sauce! I will try this when I’m not fasting. Thanks again
😀 Enjoy, Pami!
Am loving these pumpkin fudge bars!! Great with a bit of non-fat Greek yogurt mixed with male syrup. You are a master! Would love more low fat and low carb treats like these (I’m counting macros but need a treat once in a while!)
Cheers, Cathy!
Great easy tasty recipe bro
Thank you, Nayna!
Arman, Your recipes and food presentations are incredible! Would it be correct to say this is a raw foods recipe? I am new to raw foods.
I would say so, it doesn’t require cooking and uses ingredients which haven’t been altered 🙂