simple and Nourishing Recipes for every diet!

Gluten Free Pumpkin Seven Layer Magic Bars (Low FODMAP)

These gluten free pumpkin seven layer magic bars feature a buttery graham cracker crust, gooey pumpkin, melted chocolate, toasted nuts and coconut for the perfect indulgent fall treat without the gluten, dairy, and refined sugars.

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! | Empowering Nourishment

Oh hi there! It is officially October, which means all things pumpkin and fall are officially in full swing. We had a one-day cold front and it was GLORIOUS. Now the high is 90 degrees again as we await another cold front. When I was thinking about what I wanted to make you for pumpkin season, my brain went back to seven layer bars. When I was younger, my family and I would go to Port Aransas frequently, and there was a restaurant there that served GIANT seven layer bars that were warm, gooey, and topped with vanilla ice cream. I die.

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! | Empowering Nourishment

I haven’t eaten them in years due to the graham cracker crust and condensed milk that is a main ingredient in them, but then I realized I had already created a dairy-free condensed milk for my caramelized pineapple macaroons! The next trick was graham crackers. I frequently use these graham crackers for Thanksgiving, but I REALLY wanted to make a low-FODMAP version without the honey. So I set out to make my own graham crackers, and it worked! Next, I decided to take these to the next level with pumpkin, and Pumpkin Seven Layer Magic Bars were born.

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! | Empowering Nourishment

In other news, I’m getting married in just three weeks! That’s 21 days. We have had the CRAZIEST time wedding planning, and when our third wedding venue was hit by Hurricane Harvey I decided to scrap the whole big wedding thing and do something smaller, since the universe clearly didn’t want the big wedding to happen. The thing is… I decided to do this in two months! It has been a wild ride trying to get everything in, but at the end of the day we are so excited to just get married. We’ve been engaged for just under a year, but dang if it hasn’t been the longest year of our lives! Because of that, we are even more excited to start this new chapter.

Luckily, I’ve got TONS of Thanksgiving recipes already prepped for you, so whether you’re gluten free, Paleo, Low FODMAP, low oxalate, etc I’ve got you covered! If there’s anything in particular you’re craving this holiday season drop it in the comments below! In the meantime, enjoy these pumpkin seven layer magic bars!

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! | Empowering Nourishment

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! | Empowering Nourishment
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Gluten Free Pumpkin Seven Layer Magic Bars

Gluten Free Pumpkin Seven Layer Bars are the perfect gooey, indulgent fall treat to satisfy your sweet tooth without the added gluten, dairy, and refined sugar! 

Course Dessert
Servings 9

Ingredients

For the Graham Crackers

  • 2 cups gluten free flour (I like Cup4Cup)
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 cup palm sugar
  • pinch sea salt
  • 7 tablespoons cold butter, cut into small chunks
  • 1 tablespoon molasses
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 2 tablespoons cold water

For the Condensed Milk Layer

  • 1 can full-fat coconut milk
  • 1/2 cup maple syrup
  • 1 tablespoon vanilla extract
  • 1/3 cup pumpkin
  • 1.5 teaspoons pumpkin pie spice

For the Graham Cracker Crust:

  • 2 cups graham cracker crumbs
  • 8 tablespoons butter, melted

For the Seven Layer Magic Bars

  • 1 cup dark chocolate chips
  • 1 cup shredded coconut
  • 1 cup pecan pieces

Instructions

For the Graham Crackers

  1. Combine all dry ingredients (flour, baking soda, baking powder, palm sugar, and sea salt) in a large bowl. 

  2. Add butter to flour mixture and cut in with a pastry cutter or with your hands, until the mixture is crumbly. Add remaining wet ingredients to the bowl, combining with a spoon until fully incorporated. Refrigerate for 30 minutes.

  3. Preheat the oven to 350. Line a cookie sheet with parchment paper.

  4. The mixture should be hardened enough to roll out at this point. If not, add more flour 1 Tbs at a time until the dough is pliable. Divide the dough into two sections and roll each section out into a rectangle. Cut into graham cracker-sized rectangles using a knife. Place each rectangle on the lined cookie sheet.

  5. Bake graham crackers for 12 minutes. Repeat with second section of dough until all crackers are baked.

For the Condensed Milk Layer

  1. Add coconut milk, maple syrup, and vanilla to a medium-sized saucepan over medium-high heat. Let it come to a boil then reduce to medium heat and allow to simmer for 25-30 minutes until thick and syrupy. Remove from heat and whisk in pumpkin and pumpkin pie spice.

For the Graham Cracker Crust

  1. Preheat oven to 350 and line an 8x8 baking dish with parchment paper.

  2. Crush graham crackers in food processor and measure out two cups of graham cracker crumbs. Combine crumbs with melted butter. Press crust into the parchment-lined 8x8 baking dish.

For the Seven Layer Magic Bars

  1. Pour the condensed milk mixture on top of the crust, then add the chocolate chips, shredded coconut, and pecans.

  2. Bake at 350 for 30 minutes. Let cool at least 30 minutes then serve!

Recipe Notes

For Paleo: you can use a Paleo graham cracker crust recipe like the one found here.

For dairy free: Substitute the butter in the recipe for coconut oil.


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