Name: Sugar-Free No-Bake Pumpkin Protein Bars
Prep time: 20 min
Cook time: 1 min
Total time: 261 min
Ingredients: ½ cup + 1 tbsp + 2 tsp LIBBY'S 100% Pure Pumpkin ((150g)); 6 tbsp MaraNatha No Sugar or Salt Added Creamy Almond Butter ((96g)); 3 oz Philadelphia 1/3 Less Fat Neufchatel block, softened ((85g)); 2 scoops Isopure Zero Carb Creamy Vanilla protein powder ((about 62g)); ¼ cup pure powdered allulose ((about 35g)); 1½ tsp McCormick Pumpkin Pie Spice ((4g)); 1¼ tsp Knox unflavored gelatin ((4g)); 1 tbsp + 2 tsp cold water ((25g))

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These pumpkin protein bars taste like a soft, chilled slice of pumpkin pie fudge. Pure pumpkin, creamy almond butter and vanilla protein powder are mixed with warm pumpkin pie spice and set in the fridge with a little gelatin.

They are sugar-free and no-bake, sweetened with powdered allulose. Each of the 8 bars has about 141 calories, 10g protein and just 3g net carbs.

The only cooking is a few seconds in the microwave to melt the gelatin. Mix, spread, chill overnight and slice.

Table of Contents

Why You’ll Love These Pumpkin Protein Bars

10g protein per bar. A filling snack for busy fall days.
No baking. Just a quick mix and a few hours in the fridge.
Pumpkin pie flavor. Pure pumpkin and pumpkin pie spice in every bite.
3g net carbs per bar. About 141 calories each.

Ingredient Notes

Pumpkin. 150g of LIBBY’S 100% Pure Pumpkin. Use pure pumpkin, not pumpkin pie filling, which is sweetened.

Almond butter. Six tablespoons of MaraNatha No Sugar or Salt Added Creamy Almond Butter, well stirred, gives the pumpkin protein bars their rich, fudgy texture.

Neufchâtel. Three ounces of Philadelphia 1/3 Less Fat Neufchâtel from a block, softened. Do not use whipped cream cheese.

Protein powder. About 2 scoops (62g) of Isopure Zero Carb Creamy Vanilla. Do not add extra to thicken the mix; it makes the bars dry.

Gelatin. One and a quarter teaspoons of Knox unflavored gelatin bloomed in cold water helps the bars hold their shape.

Allulose. About ¼ cup of powdered allulose sweetens the bars smoothly. Allulose is a rare sugar that the FDA allows to be excluded from the total sugars and added sugars declarations on the Nutrition Facts label.

If you want to check the nutrition of staples like pumpkin and almond butter yourself, you can look them up on USDA FoodData Central. The nutrition is estimated from the specified products and weights.

How to Make Pumpkin Protein Bars

You need an 8×4-inch loaf pan at least 2 inches deep, parchment, bowls, a whisk, a spatula and a small microwave-safe bowl. Prep takes about 20 minutes, the gelatin needs about a minute in the microwave, and the bars chill for at least 4 hours.

Make the pumpkin protein mixture

Step 1. Line the loaf pan with parchment, leaving an overhang.

Step 2. Bring the pumpkin, almond butter and Neufchâtel to cool room temperature.

Step 3. Sprinkle the gelatin over the cold water and let it bloom for 5 minutes.

Step 4. Beat the Neufchâtel and stirred almond butter until smooth.

Step 5. Mix in the pumpkin, powdered allulose and pumpkin pie spice.

Step 6. Gradually fold in the protein powder, then let the mixture rest for 5 minutes.

Pumpkin almond butter protein mixture being mixed in a bowl — Beat the Neufchâtel and almond butter, add the pumpkin, allulose and spice, then fold in the protein powder.

Add the gelatin and spread

Step 7. Microwave the gelatin in 5-second bursts until dissolved. Never let it boil.

Step 8. Whisk 2 tablespoons of the pumpkin mixture into the gelatin, then another 2 tablespoons.

Step 9. Immediately mix the tempered gelatin thoroughly into the remaining pumpkin mixture.

Step 10. Spread it evenly into the prepared pan and smooth the surface.

Pumpkin protein mixture smoothed in a parchment-lined loaf pan — Mix in the tempered gelatin and spread the mixture evenly in the lined loaf pan.

Chill and slice

Step 11. Cover without touching the surface and refrigerate for at least 4 hours, preferably overnight.

Step 12. Lift out with the parchment, halve lengthwise, then cut crosswise into 8 equal pumpkin protein bars.

Step 13. Keep refrigerated and serve chilled.

Chilled pumpkin slab cut into eight protein bars — Chill at least 4 hours, lift out and cut into 8 bars.

Success Tips for Pumpkin Protein Bars

Expect a sticky paste. The mixture is a thick, sticky paste, not a firm dough. That is normal.

Keep it cool, not cold. If the mixture is too cold when the gelatin goes in, the gelatin can set in lumps.

Temper the gelatin. Whisking a little pumpkin mixture into it first keeps it smooth.

Serve them cold. These are soft, chilled pumpkin fudge bars, and they soften when warm.

Serving Ideas

Enjoy a bar with your morning coffee, pack one for a post-workout snack or serve them as a light fall dessert with a pinch of cinnamon on top.

More Sugar-Free Pumpkin Treats

For a baked version, try my sugar-free pumpkin pie bars. For another high-protein snack, the sugar-free gingerbread protein pudding is creamy and quick.

And for a light, spoonable dessert, make the sugar-free pumpkin mousse.

Storage

Store the pumpkin protein bars airtight in the refrigerator for up to 4 days. Keep them cold until serving.

Pumpkin Protein Bars FAQ

Can I use a different protein powder?

A zero-carb whey isolate works best. Plant proteins absorb more liquid and can make the bars dry and chalky.

Why are my bars soft?

These bars are meant to be soft and fudgy. Chill them overnight and serve them straight from the fridge.

Can I use peanut butter instead of almond butter?

Yes, an unsweetened creamy peanut butter works. The flavor will be nuttier and the carbs will change slightly.

How many pumpkin protein bars does this make?

The recipe makes 8 bars, about 141 calories, 10g protein and 3g net carbs each.

Is allulose a sugar alcohol?

No, allulose is a rare sugar, not a sugar alcohol.

Soft, spiced and packed with protein, these pumpkin protein bars are an easy no-bake fall snack you can keep in the fridge all week.