Delicious and easy keto pecan pie bars celebrate southern pecan flavors in a low carb snack, breakfast, or dessert. With only 1 net carb, they’re the perfect quick keto breakfast or snack on the go.
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I have a love/hate relationship with pecans.
First of all, I absolutely love their crunchy nut southern goodness, especially when roasted or in pecan pie.
In fact, I remember in high school, a friend of mine and I would dash over to the local Kmart (yes, I’m old) and grab a piece of pecan pie for lunch from their counter. These were very healthy habits back then. 😉 Then we’d dash back to school in hopes of making it on time to class.
I also remember gathering pecans as a child that actually fell from the trees when we’d visit the Texas relatives. One could actually fill a large bag with pecans from the yard! Ahh, that was a good time.
Now, however, the hate comes in. I have a child with a severe pecan allergy. She’s not allowed in stores with open containers of nuts. I go on alert at any gatherings and panic and announce loudly the existence of offending nuts in open bowls. Severe allergies are incredibly serious, and the mama bear instincts are always on.
Therefore, when I enjoy a pecan, I have evaluated the location where I’ve prepared it and plan to eat it. Afterward, I make sure to brush my teeth and wash my hands and all surfaces thoroughly before being around anyone else. I’m a little obsessive, but for good reason.
That means, when I eat a good pecan dessert, I appreciate it even that much more! My grandmother’s favorite pecan pie done keto, these pecan bars, or even my keto carrot cake, are greatly cherished.
But let’s get to the important part. Now, how do we make these easy keto pecan pie bars?
Let’s get started! What do you need?
🍽 Equipment needed for keto pecan pie bars
- large and medium-sized bowls
- a spatula
- measuring cups and spoons
- an 8-inch by 8-inch baking dish
- parchment paper
- food processor or nut chopper
🥘 Ingredients in low carb pecan bars
- 4 tbsp melted butter
- ⅓ cup brown sweetener (Brown Swerve or other)
- ⅓ cup unsweetened almond milk
- 2 eggs
- 1 tbsp yacon syrup (optional but recommended)
- 2 tsp vanilla extract
- ¼ tsp salt
- 2 ½ cups pecans
- 1 cup finely ground, blanched almond flour
When selecting ingredients, it’s always important to buy as fresh as you can and organic if possible.
Also, don’t forget to read the ingredients on EVERYTHING. Surprisingly, or maybe rather not surprisingly, things you’d never expect can hide sugar, preservatives, and other unwanted items.
Always be on alert and select quality ingredients for anything you make. The recipe includes nutrition facts with what I use. However, if you’re calculating macros and I always advise figuring your own facts with the exact ingredients you use in the recipe.
How to make easy keto pecan pie bars
First of all, assemble all the kitchen equipment and ingredients. It makes things easier for more relaxed baking when everything’s close at hand.
Begin with the oven. First, preheat the oven to 325 degrees Fahrenheit. Next, line an 8-inch by 8-inch baking dish with buttered parchment paper.
If you look at my example in the following photo, I like to place in it a strip of buttered parchment paper. A larger piece to cover all sides can also be used, but I tend to dislike smashing it in the corners.
Then I also butter the two sides of the exposed pan. The point of the parchment paper is to be able to easily remove the bars from the dish after they’re cooled and cut into bars.
After that, get out a medium-sized bowl and mix together the melted butter, sweetener, eggs, yacon syrup, almond milk, vanilla extract, and salt.
I use Brown Swerve in this recipe, however, any equivalent sweetener can be substituted if you don’t have it.
It’s best if all of these ingredients are room temperature or even slightly warmer so they combine well without clumping.
What is yacon syrup?
A note on the yacon syrup. Yacon is a kind of root found in the Andes mountains and used by the people of Peru as a sweetener for who knows how long! Centuries at least.
It’s a prebiotic and all-natural sweetener I like to use in small amounts in various desserts. With a low glycemic index, it’s especially useful when a syrup-like texture is required. It also resembles the rich sticky flavor of pecan pie, making it the perfect choice for keto pecan pie bars!
Now, it will add some carbs, which is why I use it in small amounts. However, it’s rich in antioxidants and boasts all sorts of other health benefits.
If you choose to use it, as always look for a high quality organic option.
For the next step in the process, look to my top tip for the best way to prepare the pecans.
💭 Top tip for keto pecan bars
For this recipe, I like smaller chunks of pecans so you get a good bite of pecan. However, they are best chopped slightly more than a normal bags or prechopped pecans.
So what’s the best way to chop the pecans?
There are several ways to do this depending on the equipment available.
Personally, I like to place the pecans in a mini-food processor, and pulse to chop into small pieces. I use this Cuisinart Mini-Prep Processor, and usually they’re not too expensive to buy if you watch for sales.
Another option is to simply take the time to chop them up with a knife on a cutting board.
Even easier, other times I’ve thrown them in a zipper freezer bag and pounded them down a bit with a rolling pin. If you’re starting with whole pecan halves, be sure to set 16 aside so there are enough to place one on the top of each bar.
Once the pecans are prepped, stir the chopped pecans and almond flour into the wet mixture. Next, evenly spread the batter into the buttered and parchment papered baking dish.
⏲ Baking time
Bake at 325 degrees Fahrenheit for 25-30 minutes or until a toothpick comes out fairly clean.
After that, set baking dish with the pecan bars out on a rack or potholder and allow to cool for at least 20 to 30 minutes. The cooler they are, the better they hold their form and the more easily they are cut cleanly.
Finish by placing a pecan half in the center of each bar. Enjoy!
🥣 How to store keto pecan pie bars
The keto pecan bars not eaten immediately at my house are quickly wrapped up and frozen.
They can be kept in an airtight container in the refrigerator for up to a week. But like I mentioned, freezing is also a good option to keep them longer, say up to one month.
I like to wrap the individual bars in foil and then place them in an air-tight freezer bag. That way they are easy to pull out and set on the counter to thaw when I want one.
They are perfect to grab out of the freezer in the morning and throw in a bag for a breakfast or afternoon snack. I love how convenient they are and how I’m not tempted to buy something unhealthy when out and about.
🍓 Keto snacks
What are your favorite keto snacks? I prefer a snack that will fill me up and hold me until dinner. These keto pecan pie bars are perfect for that with the healthy fats, protein, and nuttiness to satisfy.
As far as bought keto snacks go, my daughter and I have several favorites lately. You will almost always find a Chomps Beef Jerky Snack Stick in my bag for emergencies.
Also, we love to have Moon Cheese around for a satisfying crunch and munch. The best deal I’ve found is the 10 oz bag of cheddar Moon Cheese at Costco, especially when it’s on sale or buy one get one free!
What are your favorite keto snacks? We’re always on the lookout for new good keto snack recipes or ready-made. While I tend to prefer to make my own, sometimes the schedule just doesn’t always allow it and we need a quick go-to.
What’s good about easy keto pecan pie bars, is that you can make them one day and enjoy them all month! Well, if they last that long that is. I hope you give them a try and enjoy that fabulous southern treat, the pecan.
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📋 Related recipes
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- Low Carb Peanut Butter Brownies
- 4 tbsp melted butter
- 1/3 cup brown sweetener (Brown Swerve or other)
- 1/3 cup unsweetened almond milk
- 2 eggs, room temperature
- 1 tbsp yacon syrup (optional)
- 2 tsp vanilla extract
- 1/4 tsp salt
- 2 1/2 cups pecans
- 1 cup finely ground, blanched almond flour
- Preheat the oven to 325 degrees Fahrenheit, and line an 8-inch by 8-inch baking dish with buttered parchment paper.
- In a medium bowl, mix together the melted butter, sweetener, eggs, yacon syrup, almond milk, vanilla extract, and salt.
- Place the pecans in a food processor and chop into small pieces.
- Stir the chopped pecans and almond flour into the wet mixture.
- Spread the batter into the baking dish. Bake at 325 degrees for 25-30 minutes.
- Allow to cool completely in the dish, then remove and cut into 16 bars.
- Finish by placing a pecan half in the center of each bar.
Nutrition Information:Serving Size: 1 bar
Amount Per Serving: Calories: 160Total Fat: 16gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 31mgSodium: 49mgCarbohydrates: 3gNet Carbohydrates: 1gFiber: 2gProtein: 3g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.
Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.
I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.