For those adhering to a ketogenic diet, finding satisfying desserts can be a challenge. These Keto Pecan Pie Bars offer a solution, delivering the quintessential flavors of pecan pie without the high sugar and carb content. This recipe is perfect for anyone seeking an indulgent, diet-friendly treat that doesn't compromise on taste.
What is Keto?
The ketogenic diet, often shortened to "keto," is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This metabolic shift forces the body to burn fat for energy instead of carbohydrates.
What Makes These Bars "Keto"?
These keto pecan pie squares differ from traditional ones in two major ways. First, the white sugar is replaced with Swerve (available at Publix and most grocers), and the white flour is replaced with almond flour.
Why These Keto Pecan Pie Bars Are a Must-Try
These bars capture the essence of traditional pecan pie, evoking memories of holiday celebrations without the fuss of rolling out a pie crust. They boast a rich, gooey, sweet, salty, and flavorful profile, all while containing only 2g net carbs per piece. The texture is addictive, featuring a thick and buttery shortbread base topped with a crunchy pecan caramel layer.
Key Ingredients and Their Roles
- Almond Flour: This gluten-free alternative to wheat flour forms the base of the crust, providing a slightly nutty flavor and a tender crumb. It can be substituted with pecan flour or hazelnut flour for a different flavor profile.
- Coconut Flour: My preferred alternative flour for giving the crust a thick, crumbly, cakey texture.
- Swerve/Erythritol: This sugar substitute provides sweetness without the carbs or glycemic impact of traditional sugar. A mix of sweeteners is needed for this recipe. The crust requires an erythritol sweetener, and the filling requires brown sugar substitute and allulose.
- Brown Sugar Substitute: This keto-friendly alternative mimics the flavor of brown sugar, adding depth and richness to the caramel filling.
- Allulose: Another keto-friendly sweetener, allulose contributes to the gooey texture of the caramel and helps prevent crystallization. If you can’t get allulose, you can use xylitol instead.
- Pecans: The star of the show, pecans provide a nutty flavor and satisfying crunch. Toasting the pecans before using them enhances their flavor.
- Coconut Oil OR butter: This will bind the crust, give it a ‘buttery’ flavor, and be the base for the caramel sauce.
- Heavy Whipping Cream: Added to the caramel sauce for richness and the right consistency.
- Eggs: These help set the filling and create a gooey pecan pie texture.
- Vanilla Extract: Enhances the overall flavor profile, adding warmth and complexity.
- Keto Maple Syrup: Provides sweetness and binds the shortbread base.
- Dark Chocolate Chips (Optional): For those who enjoy a chocolate-pecan combination, dark chocolate chips add a decadent touch.
Step-by-Step Guide to Making Keto Pecan Pie Bars
Yields: 16 barsPrep time: 20 minutesCook time: 25-33 minutes
Read also: Easy Low-Carb Cheese Crackers
Ingredients
For the Crust:
- 1 1/2 cups almond flour
- 1/4 cup Swerve or erythritol
- 1/4 teaspoon salt
- 6 tablespoons cold butter, cut into cubes
- 1 teaspoon vanilla extract
For the Pecan Pie Filling:
- 1/2 cup butter
- 1/2 cup brown sugar substitute
- 1/4 cup keto maple syrup
- 1/4 cup heavy cream
- 1 teaspoon vanilla extract
- 2 large eggs
- 1/4 teaspoon salt
- 2 cups pecan halves or pieces
- 1/4 cup sugar-free chocolate chips (optional)
Equipment
- 8x8 inch baking pan
- Parchment paper
- Mixing bowls
- Saucepan
- Whisk
Instructions
Get Started:
- Preheat oven to 350°F (180°C).
- Line an 8x8-inch square baking pan with parchment paper, allowing the parchment paper to overlap the sides.
Make the Crust:
- In a medium bowl, combine the almond flour, sweetener, and salt.
- Add the butter and vanilla and beat until the mixture comes together - about three minutes.
- Press the mixture evenly into the bottom of the prepared pan.
- Bake for 12-15 minutes, or until the crust is set and lightly golden around the edges.
- Allow the crust to cool slightly while preparing the filling.
Prepare the Filling:
- In a small saucepan over medium heat, combine the butter, brown sugar substitute, and maple syrup.
- Cook for 5 minutes, until the butter is melted and the mixture is thick and bubbly.
- Stir in the heavy cream, vanilla, and salt. Remove from heat.
- In a separate small bowl, beat the eggs lightly.
- Slowly drizzle a tablespoon or two of the hot caramel mixture into the eggs, whisking constantly to temper them and prevent them from cooking.
- Pour the tempered egg mixture back into the saucepan and whisk to combine.
- Stir in the pecans and chocolate chips (if using).
Assemble and Bake:
- Pour the pecan pie filling evenly over the pre-baked crust.
- Return to the oven and bake for 20-25 minutes, or until the filling is set and browned.
- Remove from the oven and let cool completely on a wire rack.
- Refrigerate for at least 20 minutes to help the bars set before slicing.
Slice and Serve:
- Use the parchment paper overhang to lift the bars out of the pan.
- Cut into squares and serve.
Tips for Success
- Pre-bake the crust: This prevents it from becoming soggy and ensures a firm base.
- Cool completely: Allow the bars to cool completely before cutting to ensure the filling sets properly.
- Use a metal baking pan: This helps the bars bake through evenly.
- Don't overbake: Overbaking can result in a chewy caramel and a crumbly crust.
- Toast the pecans: Toasting enhances their flavor. Cook them in a 350° F oven for about 7 minutes.
- Control Sweeteners: Keto sweeteners can vary in sweetness.
Variations and Customizations
- Nut Flour Alternatives: Experiment with pecan flour or hazelnut flour in the crust.
- Dairy-Free Option: Substitute the butter with coconut oil or a dairy-free butter alternative.
- Add Spices: Incorporate a pinch of cinnamon or nutmeg into the filling for added warmth.
- Extra Nuts: Add other nuts like walnuts or almonds to the pecan mixture.
Serving Suggestions
- Warm with Sugar-Free Ice Cream: Serve the bars warm with a scoop of sugar-free vanilla ice cream for a delightful contrast.
- Drizzle with Sugar-Free Caramel: Add an extra layer of richness with a drizzle of sugar-free caramel sauce.
- Festive Platter: Arrange the bars on a decorative platter with fresh berries or mint leaves for a visually appealing presentation.
Storage Instructions
- Room Temperature: Store the bars in a covered container on the counter for up to 4 days.
- Refrigeration: Keep the bars in the fridge for up to a week.
- Freezing: Wrap the bars individually in parchment paper and store them in a freezer-safe container for up to 3 months. Let the bars thaw in the fridge overnight.
Nutritional Information (Per Serving)
- Net Carbs: 2g (calculated by removing erythritol from the total carb count)
Disclaimer: I am not a medical or nutritional professional. This information is for general knowledge and informational purposes only, and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
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