Peanut Butter & Pumpkin Caramel Bars

Ingredients

• ½ cup (about 120 ml)coconut butter or coconut manna (not coconut oil)
• ¾ cup (about 180 ml)pumpkin purée
• ¼ cup (about 60 ml)maple syrup
• a pinchsea salt
• ½ cup (about 60 g)coconut flour
• ¼ cup (about 20 g)cacao powder
• ¾ cup (about 190 g)smooth peanut butter
• ¼ cup (about 60 ml)melted coconut oil
• 1 teaspoon (about 2 g)cinnamon
• ⅛ teaspoon (about 0.3 g)nutmeg
• a generous pinchsea salt
• 1½ tablespoons (about 25 g)miso paste (optional)
• 1 teaspoon (about 5 ml)toasted sesame oil (optional)
• ¼ cup (about 35 g)toasted peanuts
• ¾ cup (about 130 g)dark dairy-free chocolate chips
• 3 tablespoons (about 45 g)peanut butter
• 1 tablespoon (about 15 ml)coconut oil

Instructions

1. 1

   Make the crust

   Line a rimmed 20 × 20 cm dish, or one of a similar size, with parchment paper, leaving the edges overhanging to help lift the bars out later. Melt the coconut butter in a medium saucepan, whisking until smooth, then turn off the heat. Add the pumpkin purée and maple syrup and stir together; mix in the salt, coconut flour and cacao until smooth. Press the mixture evenly into the lined dish using the bottom of a measuring cup or your fingers.

2. 2

   Blend the caramel

   Put the peanut butter, pumpkin purée, coconut oil, maple syrup, cinnamon, nutmeg, salt, and the miso and sesame oil if using, in a food processor. Process until smooth, taste and adjust the salt if needed, then spread the mixture evenly over the crust. Scatter the peanuts on top and press them in gently with the back of a spoon. Freeze for 30–40 minutes, until the caramel layer has set.

3. 3

   Add the chocolate

   Melt the chocolate chips in a heatproof bowl or saucepan over a double boiler or very low heat, stirring constantly. Stir in the peanut butter, coconut oil and salt until smooth. Spread the chocolate over the caramel; it may start to harden as soon as it touches the chilled layer, so work quickly. Freeze for at least 1 hour, until all the layers are fully set.

4. 4

   Cut and chill

   Use the parchment overhang to lift the slab onto a chopping board. Cut it in half lengthways and widthways, then halve each section again to make 16 square bars. Store the bars in the refrigerator and serve straight from the fridge; they soften at room temperature. They can also be frozen in an airtight container.

What are pumpkin caramel bars?

These are layered, chilled bars rather than baked cake: a firm cacao crust supports a soft pumpkin and peanut butter centre, with chocolate on top. Pumpkin-spiced sweets are especially popular in autumn, while this version takes inspiration from no-bake dessert bars.

Coconut butter and coconut flour help the base hold together without baking. The peanut butter gives the pumpkin layer richness, and a little miso and toasted sesame oil can add a savoury edge.

Nutrition and macros by portion

The nutrition label shows one serving as written: 1000 calories, 25g protein, 95g carbs, 73g fat.

Peanut butter, coconut butter, coconut oil and chocolate contribute much of the fat, while the pumpkin, maple syrup and chocolate provide carbohydrates. Peanut butter and peanuts supply some protein, though the bars are still a rich dessert rather than a balanced meal. Pair a bar with fresh fruit, or enjoy a smaller piece after a meal.

Build a firm crust

Coconut butter: use coconut manna or butter, not coconut oil, as the recipe specifies. Melt it gently and whisk it smooth before adding the other crust ingredients.

Coconut flour: mix it in thoroughly, then press the crust into an even layer. A flat-bottomed measuring cup makes it easier to compact the corners and avoid a crumbly base.

Get the caramel texture right

Pumpkin purée: use plain purée rather than pumpkin pie filling, which is already sweetened and spiced. The recipe uses pumpkin in both the crust and the caramel, so divide the listed amount between those layers.

Food processor: blend the filling until there are no streaks of pumpkin or peanut butter. Taste before spreading and adjust the salt to suit your ingredients; miso is optional but contributes a savoury note.

Set each layer

First freeze: give the caramel 30–40 minutes to firm before adding the topping. This helps the peanuts stay in place and keeps the chocolate layer distinct.

Final freeze: allow at least 1 hour for the whole slab to set. The chocolate can firm quickly on contact with the cold filling, so spread it as soon as it is poured.

Slice without crumbling

Parchment: leave enough paper above the dish edges to lift the set slab out in one piece. If the chocolate is very firm, let the slab stand briefly before cutting.

Portions: cut the slab into 16 squares as directed. A sharp knife and a steady, straight cut help keep the layers neat.

Serve them chilled

These bars soften at room temperature, so keep them refrigerated until just before serving. Their rich peanut butter and chocolate layers pair well with fresh fruit or an unsweetened drink.

For a dessert plate, serve one bar with sliced apple or pear. The fruit adds freshness alongside the dense, sweet layers.

Recipe notes & tips

• Line the dish with parchment that overhangs the sides so the set slab is easy to lift out.
• If the coconut butter has separated, stir it well as it melts so the crust mixture is smooth.
• Use plain pumpkin purée, not pre-sweetened pumpkin pie filling.
• Press the peanuts lightly into the caramel so they stay in place under the topping.
• Spread the chocolate as soon as it is poured, since the cold caramel can make it set quickly.
• Keep the finished bars chilled until serving because they soften at room temperature.

Variations

• Skip the miso: leave it out for a straightforward sweet-and-salty peanut butter flavour.
• Omit the sesame oil: leave it out if you prefer the pumpkin and peanut butter flavours to lead.
• Change the nuts: use chopped toasted almonds in place of the peanuts.
• Add extra spice: increase the cinnamon slightly for a more pronounced pumpkin-spice note.
• Use chopped chocolate: replace the chocolate chips with chopped dark dairy-free chocolate.

Common mistakes to avoid

• Using coconut oil in the crust: choose coconut butter or manna, which gives the base structure.
• Using pumpkin pie filling: use plain pumpkin purée so the sweetness and seasoning stay under your control.
• Leaving the crust loose: press it firmly and evenly into the dish so it holds together when sliced.
• Skipping the first chill: freeze the caramel for 30–40 minutes before topping so the layers stay distinct.
• Waiting to spread the topping: work quickly, as the chocolate may firm when it meets the cold caramel.
• Serving at room temperature: keep the bars refrigerated and serve them chilled to limit softening.

How to store

Keep the bars in an airtight container in the refrigerator and serve them straight from the fridge. They also freeze well in an airtight container; thaw briefly in the refrigerator before serving.

Frequently asked questions