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Chocolaty Pumpkin Bars

by Janice Bissex, MS RDN and Elizabeth Weiss, MS

Servings: 30 (1 Bar Per Serving)
Nutrition Facts
Serving Size 1 Bar
Amount per serving
Calories 140Calories from Fat 70
% Daily Value*
Total Fat 8g12%
 Saturated Fat 1g5%
 Trans Fat 0g 
Cholesterol 25mg8%
Sodium 95mg4%
Total Carbohydrate 16g5%
 Dietary Fiber 2g8%
 Sugars 7g 
Protein 2g 
Vitamin A45%
Vitamin C2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

If you're looking for a nutritious, kid-pleasing snack for after school or the lunch box, this is the recipe for you. Thanks to the pumpkin (which, by the way, blends right in), each serving has almost half a day's worth of immune-boosting vitamin A. As for the nuts, they add heart-healthy fat and protein to each delicious bite.


1 cup all-purpose flour
1 cup whole-wheat flour
1 cup pecans, very finely chopped
¾ cup granulated sugar
2 teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
4 large eggs, beaten
1 15-ounce can 100-percent pure pumpkin
½ cup canola oil
¼ cup low-fat milk
½ cup mini semi-sweet chocolate chips


  1. Preheat the oven to 350°F. Lightly oil or coat a 15 x 10 x 1-inch rimmed baking or jelly roll pan with nonstick cooking spray and set aside.
  2. Whisk together the all-purpose flour, whole wheat flour, pecans, sugar, baking powder, cinnamon, baking soda, and salt in a large bowl until combined.
  3. In a separate bowl, whisk the eggs, pumpkin, oil and milk until blended. Pour the liquid ingredients over the dry ingredients and stir until just combined. Stir in the chocolate chips.
  4. Spread the batter evenly in the prepared pan and bake for 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pan to a wire rack and cool for 10 minutes before slicing into 30 2 x 2 ½-inch bars.

Cooking Tip

For maximum freshness, store leftovers in a plastic container or zip-top bag in the refrigerator.
Rate this article:  Average 4 out of 5

About the authors:

Janice N Bissex MS RDN

Janice Bissex, MS RDN

Author of "No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms." For more information, visit
Elizabeth J Weiss MS

Elizabeth Weiss, MS

Author of "No Whine with Dinner: 150 Healthy, Kid-Tested Recipes from The Meal Makeover Moms." For more information, visit




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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