Keto-Paleo Pecan Pie Bars offer a delectable, guilt-free twist on the classic pecan pie, combining the best features of both keto and paleo diets. Traditional pecan pie is typically loaded with sugar, gluten, and carbs, making it off-limits for anyone following low-carb, grain-free, or paleo lifestyles. However, these bars manage to recreate the rich, sweet, and nutty flavors of the original while staying within the boundaries of keto and paleo-friendly ingredients.
The crust is made from a blend of almond flour, coconut flour, and shredded coconut, providing a grain-free base that’s naturally sweetened with a touch of maple syrup or a keto sweetener. The combination of these ingredients delivers a perfect balance of flavor and texture that holds the filling in place without any of the usual flour or refined sugar. The filling itself is a luscious mixture of eggs, sugar-free maple syrup (or a low-carb sweetener), and coconut oil, mixed with toasted pecans to create that signature, crunchy bite we all love in pecan pie.
These bars not only satisfy the cravings for something rich and indulgent but also provide healthy fats and protein from the nuts and coconut oil, making them a great snack or dessert for those following a low-carb or paleo diet. The versatility of this recipe allows for easy customization, so whether you’re baking for a special occasion or simply craving a sweet treat, these keto-paleo pecan pie bars will not disappoint. Plus, they store well in the fridge, making them a perfect make-ahead option for busy weeks or holiday celebrations.
Overall, these bars are a great way to enjoy a nostalgic, comforting dessert without compromising on dietary goals. The marriage of rich flavors and nutritious ingredients makes them a treat that’s both delicious and wholesome.
Keto-Paleo Pecan Pie Bars
A keto-paleo pecan pie bar combines the best aspects of both the keto and paleo diets, providing a delicious, low-carb, and grain-free alternative to the traditional pecan pie. Here’s a recipe you can try:
Keto-Paleo Pecan Pie Bars
Crust Ingredients:
- 1 cup almond flour (make sure it’s finely ground)
- 2 tablespoons coconut flour
- 1/4 cup unsweetened shredded coconut
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground cinnamon (optional for extra flavor)
- 2 tablespoons melted coconut oil (or butter if you’re not strictly paleo)
- 1 tablespoon maple syrup (or a keto-friendly sweetener like stevia or erythritol for a lower-carb option)
Filling Ingredients:
- 2 large eggs
- 1/2 cup sugar-free maple syrup (or a mix of erythritol and stevia for keto)
- 1/4 cup coconut oil (or butter)
- 1 1/2 cups pecans, chopped (reserve some whole for topping)
- 1 teaspoon vanilla extract
- 1/4 teaspoon sea salt
Instructions:
- Prepare the crust:
- Preheat your oven to 350°F (175°C).
- In a mixing bowl, combine almond flour, coconut flour, shredded coconut, cinnamon (if using), and salt.
- Add the melted coconut oil and maple syrup (or sweetener) and mix until the dough comes together.
- Press the dough into the bottom of a greased 8×8-inch baking dish, forming an even layer. Bake for about 10-12 minutes, or until the crust is lightly golden. Set aside to cool.
- Prepare the filling:
- In a saucepan over medium heat, melt the coconut oil (or butter). Once melted, add the sweetener (maple syrup or a keto option) and whisk together.
- In a small bowl, beat the eggs and then add them to the saucepan, whisking constantly to avoid scrambling the eggs.
- Stir in the vanilla extract and salt. Bring to a simmer for a few minutes to thicken, then remove from heat.
- Stir in the chopped pecans (save some for the topping).
- Assemble and bake:
- Pour the pecan mixture over the cooled crust and spread evenly.
- Top with the reserved whole pecans for a decorative touch.
- Bake for another 15-18 minutes, or until the filling has set and the pecans are toasted.
- Allow the bars to cool completely before cutting them into squares or bars.
- Enjoy!
- Store in an airtight container in the refrigerator for up to a week. These bars are best enjoyed chilled.
These bars provide the rich, nutty flavor of a traditional pecan pie while being low in carbs and free of grains and refined sugar, making them a great treat for those following the keto or paleo diet.
