Healthy Pumpkin Caramel Blondie Recipe (Keto, Vegan & Gluten-Free)

When the Arizona heat finally breaks and cool, crisp mornings arrive…it’s pumpkin time! My favorite part of the fall season is, by far, the sweets. Pies, sweet breads, cakes, and cookies filled with warming fall flavors like cinnamon, ginger, cloves, and nutmeg. This pumpkin blondie recipe is a fall adaptation of my salted caramel brownie recipe (a DD star recipe). It whips up in a few minutes without fancy kitchen equipment, candy thermometers, or expert baking skills needed.

The warming fall spices bring a lingering richness to these dense and chewy blondies. I love bold flavors so feel free to adjust the spices to suit your family’s taste preference. You can also get creative with fold-in ingredients and add sugar-free chocolate chips, butterscotch chips or top with pecans instead of walnuts. The possibilities are endless and I guarantee this healthy recipe for pumpkin caramel blondies will be requested year after year in your household.

Pumpkin is a nutrient-dense, low calorie, fiber rich squash loaded with Vitamin A to promote a strong immune system. A resilient immune system becomes important as the weather gets cooler and holiday gatherings become the norm. Pumpkin also has specific antioxidants to keep your vision sharp and protect your body from free radicals. With 6 big grams of fiber and only 5g net carbs per blondie, you can enjoy these superfood pumpkin blondies guilt-free anytime!

The Detox Desserts Flour Swap makes it easy to turn these pumpkin blondies gluten-free while promoting healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both help to feed and increase the number of friendly gut bacteria. Plenty of good flora in your intestines can promote a strong immune system along with digestive benefits. Whole psyllium husk binds waste and toxins in the intestines and helps clear them from the body. This easy recipe for keto pumpkin blondies is not only free from the unhealthy ingredients found in traditional desserts but it’s actually gently detoxifying to the body…double win!

The plant-soluble fiber in the psyllium husk and digestive-resistant fiber in the inulin work synergistically to slow down the digestion of this healthy blondie. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels consistent and prevents the sugar crash one would experience with a traditional, carb-loaded dessert.

I’ve tested this sugar-free pumpkin blondie recipe with Whole-Grain and Grain-Free Flour Swap a few times. The blondies made with Whole-Grain Swap will have a few extra slowly digesting carbs. They have a dense, chewy texture, and a more hearty, earthy flavor coming from the buckwheat. The Grain-Free Flour will provide the lowest carb (keto/paleo) version. These blondies are dense and moist, with a slightly sweeter, nutty flavor. The Grain-Free Blondies are available throughout the fall and winter seasons in our bakery.

I LOVE this recipe using both flours (½ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1 ¼ cups of Flour Swap the recipe calls for) because it creates a flavor and texture profile that is most similar to a traditional pumpkin blondie. Plus, mixing the flours is a great way to create a lower-carb version of a gluten-free pumpkin blondie and still allows for a small dose of healthy grains.

For most of my patients, I’m an advocate of balanced macronutrient meals. Here is an easy way to choose your Flour Swap to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating dessert made with Whole-Grain Flour Swap to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend eating dessert made with Grain-Free Swap so you don’t overeat carbs at that meal. Easy, right?
 
Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability, and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

4. Make the caramel topping by placing all ingredients into a small saucepan. Stir frequently on medium heat until the caramel starts to boil. Continue stirring while it gets bubbly, thickens, and becomes darker in color. This takes 4-5 minutes.

5. Spread the cooked caramel sauce evenly over your blondie base. Use the handle of a spoon to drag the caramel sauce through the blondie batter if desired. Top with chopped walnuts.

6. Bake for about 30 minutes until bubbly.

7. Remove from the oven and cool completely on a rack before transferring to the fridge to set overnight. Slice and serve.

For best taste, texture, and health benefits, refrigerate all Detox Desserts overnight before indulging.