As much as I love pecan pie, it can often be very, very heavy on the sugar.  My bite-sized pecan pie bars are refined sugar and gluten free but still tastes like a real treat.

What’s even better is that it doesn’t require any baking.  Simply refrigerate to harden slightly and you are good to go!

How to make pecan pie bars

Firstly, the base is made from crushed up pecans combined with nut butter, maple syrup and a little coconut oil. Once refrigerated, this hardens to form a nice crunchy base.

Next, the gooey topping is sticky and delicious and made by blending dates with more pecans. This makes a sweet and sticky pecan, date caramel. This is spread over the base.

Finally, the whole thing is topped with more pecans.

I make it in a loaf tin and it’s then easy to cut into 15 small squares, with a pecan half on top of each one. Obviously if you would prefer a larger portion, you can also cut these into slightly bigger bars.

How to store pecan pie bars

This is a great recipe to make ahead. It will last for up to a week in the fridge in a sealed container.

The bars also freeze well, for up to 3 months.

What ingredients do you need to make pecan pie bars?

• Pecans
• Almond flour
• Coconut oil
• Almond or peanut butter
• Maple syrup 
• Medjool dates 

What are the nutritional benefits of the main ingredients:

Pecans

They are a great source of healthy fats, particularly monounsaturated fats. Pecans are also high in fibre, which will help with your digestion, and contain key vitamins and minerals such as vitamin E, magnesium, and zinc.

Almond Flour (ground almonds)

I’m in the UK so we call them ground almonds – but in the US and other countries it’s more commonly known as almond flour. This is the base of the bars. Almond flour contains many nutrients including healthy fats, plant-based protein, as well as being naturally gluten-free. It is also a great source of Vitamin E and magnesium.

Coconut oil

Instead of using processed vegetable oils, this recipe uses coconut oil to bind the base together. It is rich in medium-chain triglycerides (MCTs). These fats are quickly absorbed by the body, providing a fast source of energy. It also has natural anti-inflammatory properties and my preferred source of fats in sweet treats.

Almond or peanut butter

Always try and opt for a nut butter that just contains nuts (and maybe a little salt) – you may be surprised how much extra ‘fillers’ and sugars some brands will sneak in.  I find the organic brands tend to just use organic nuts and a pinch of sea salt and that is it – so try to find one like that if you can.

Maple syrup

A natural sweetener, maple syrup adds just the right amount of sweetness to these bars. It’s a good source of antioxidants and contains small amounts of essential minerals like manganese, zinc, and iron. 

Medjool dates

I love using medjool dates in no bake recipes. They not only provide natural sweetness and a chewy texture but also help bind the ingredients together without the need for extra oils. Dates are high in fibre and a good source of potassium, magnesium, and vitamin B6. The natural sugars in dates provide a quick source of energy, making them perfect for these bars.

 

Recipe Tips

• You can use any nuts if you don’t have (or don’t like) pecans.  A really good alternative is walnuts as they have a similar consistency to the pecans.
• Try and use quite a smooth and runny nut butter, so your base is sticky.  If it doesn’t seem very sticky, as you mix with the other ingredients, add a little more or add a tbsp or 2 of water as you mix.
• If you want to be extra indulgent these bars are also delicious topped with dark chocolate.

If you enjoyed these bars, why not try:

No Bake Pecan Bars

Apple & Pecan Bars

4 Ingredient Fig & Pecan Cups

Pecan & Hazelnut Cups

Chocolate & Coconut Cream Cups