This Gluten Free Pumpkin Yogurt Bars recipe makes a quick and healthy breakfast or snack. They are kid-friendly and you can customize them with your favorite mix-ins !.
* Originally published June 2016. Updated September 2020 *
I first shared these Gluten Free Pumpkin Yogurt Bars four years ago and they are still a weekly staple with us… and not just in the fall! I make them all year round and this is one of my favorites as well as my kids.
I started making them when my oldest was a young toddler. They are great for young children because they are moist, not very crumbly and you can make them without added sugar if you like! Top them with peanut butter, also add healthy fats to your meal or snack, or personalize them to your liking by adding mixtures like chocolate chips, craisins, nuts or seeds.
You only need a few simple ingredients to prepare them:
- Pumpkin - make sure you get 100% pumpkin puree and not pumpkin pie filling.
- Yogurt - I use plain, but you can use vanilla. You can also use milk (try herbal to make them dairy free) or even kefir.
- Eggs - I haven't tried it, but you can probably sub flax eggs if needed
- Peanut butter - you can use your favorite nut or seed butter
- Maple Syrup - I originally shared this recipe using a jar of baby prunes. Since my kids are older I don't always have one on hand so I use maple syrup, but prunes are a great way to naturally sweeten this recipe.
- Oatmeal - Make your own by simply grinding oats in the food processor. I have also used white whole wheat flour and it works great too.
Gluten Free Pumpkin Yogurt Bars
These Gluten Free Pumpkin Oat Bars can be whipped in one bowl and are perfect for cooking with the kids! Since they are damp, it is best to store them in the refrigerator.
Here is the recipe:
Gluten Free Pumpkin Yogurt Bars
This Gluten Free Pumpkin Yogurt Bars recipe makes a quick and healthy breakfast or snack. They are child friendly and easy to customize
- Preparation time: 5 minutes
- Cooking time: 25 minutes
- Total time: 30 minutes
- Yield: 9 the bars 1X
- 3/4 cup canned pumpkin puree
- 1/2 cup plain yogurt (or dairy or vegetable cow)
- 2 eggs
- 1/4 cup peanut butter (in oil to make them nut free)
- 1/3 cup maple syrup * (I use 1/4 cup)
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 1 teaspoon baking soda
- 3/4 cup oatmeal (white whole wheat flour works too)
- Optional mixes - chocolate chips, hemp seeds, etc.
- In a large bowl, combine pumpkin, yogurt, eggs, peanut butter and maple syrup until blended.
- Add the rest of the ingredients, including any mixes of your choice, and stir to combine.
- Pour into a greased 9 × 9 pan (I lined mine with parchment paper).
- Bake at 375 degrees for 25 minutes or until cooked through.
* You can also use vanilla yogurt
* I prepare them with only 1/4 cup of maple syrup, especially if you add dried fruit or chocolate chips. If you want these products to sweeten naturally, replace the maple syrup with a jar of baby prunes.
Pretty simple, isn't it? These will be a little damp inside… and they are not super soft. If you want them sweeter, add a little more maple syrup or use vanilla yogurt instead of plain yogurt. I keep mine in the fridge.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet partouze.
Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy habits and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and constituer footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 calories less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 27. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your détermination are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, saine recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef mince you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 calories and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”