Paleo | Keto Option | Gluten Free | Refined Sugar Free | Vegetarian
These Healthy Caramel Pecan Pie Bars are everything you love about a classic pecan pie in an easier, healthier and truly guilt free way. You get a buttery almond flour shortbread crust, topped with a rich caramel pecan layer that is chewy, gooey and full of toasted pecan flavour. The top has that beautiful glossy look with a delicate crackly finish, then the inside melts into a soft caramel centre that feels so satisfying. Sprinkled with flaky sea salt, every bite has the perfect mix of soft, chewy and crunchy. These sweet, salty, nutty bars are very hard to resist and feel like such a treat, even though they are gluten free, paleo, grain free, refined sugar free and low-carb, so you can enjoy them and still feel good about what you are eating.
Instead of corn syrup and white sugar, these bars are naturally sweetened with maple syrup and brown monk fruit sweetener. You can also use coconut sugar if you prefer a more traditional caramel flavour, but I love using monk fruit here to keep the overall sugars and calories lower while still tasting beautifully sweet. The crust is a simple press in base you can make in one bowl, made with almond meal and tapioca flour instead of regular flour. It is usually made with ghee for a richer, slightly nutty flavour, although you can absolutely use regular butter if that is what you have on hand. This keeps the bars naturally gluten free, grain free and lower in carbs compared to a traditional pecan pie. The caramel pecan layer is made with ghee or butter, maple syrup and your choice of monk fruit or coconut sugar, so it bakes into a thin glossy layer with lightly crisp edges on top and a soft gooey centre underneath. The filling is loaded with toasted pecans, warm vanilla and a little pinch of salt, so you still get that nostalgic holiday flavour, just in a lighter and more nourishing way.
These bars are ideal for this time of year when you want something special to bring to a Friendsgiving, family gathering or end of year party, without rolling pastry or fussing over a whole pie. You simply bake the shortbread crust, pour the caramel pecan filling on top and let the oven do the magic. You can bake the bars ahead, let them chill, then cut them into neat squares and serve them on a platter, tuck them into a pretty gift box, or enjoy one with a cup of coffee or tea when you are craving a cosy caramel nut treat.
As they bake, your kitchen will smell like warm maple, toasted pecans and buttery caramel, and it truly feels like the holidays in the best way. When you take a bite, you get the little crackle of pecans on top, the soft gooey caramel inside and the tender shortbread crust underneath. It honestly feels a little bit like heaven on a plate. No one will guess they are made with better for you ingredients, but you will know you are serving a dessert that is kinder to your body and still completely, joyfully delicious.
serving a dessert that is kinder to your body and still completely, joyfully delicious.
What You Need
Here is what you will need to make these Healthy Caramel Pecan Pie Bars. No fancy ingredients, just simple pantry staples that come together in the best way.
- Almond meal or almond flour
- Tapioca flour
- Brown monk fruit sweetener or coconut sugar, if you prefer
- Ghee or unsalted grass fed butter, if you prefer
- Vanilla extract
- Fine sea salt or cooking salt
- Large eggs
- Pecans
- Pure maple syrup
- Flaky sea salt for sprinkling on top
Why You Will Love These Healthy Caramel Pecan Pie Bars
- Crowd pleasing bars that look indulgent but are secretly healthier
- Taste just like classic caramel pecan pie but easier to make
- Gluten free, grain free
- paleo friendly
- Refined sugar free with lower sugar buy using monk fruit
- Lower in sugar and carbs than traditional pecan pie
- Buttery almond flour shortbread crust
- Gooey, chew caramel pecan topping with toasted pecans
- Simple ingredients and easy press in crust
- Perfect make ahead dessert for Thanksgiving and holidays
- No special appliances needed
How to Adapt These Bars to Your Diet
- Gluten Free:Already naturally gluten free
- Grain Free:Made with almond meal and tapioca, no grains
- Paleo Friendly:Made with almond flour, tapioca, maple syrup and ghee, so it fits a paleo style diet
- Sugar Free Option:Use sugar free maple flavoured syrup instead of maple syrup, plus monk fruit sweetener
- Keto Style Option:Swap maple syrup for sugar free maple syrup and cut smaller bars for a keto style treat
- Lower Carb:Already lower in carbs than traditional pecan pie bars and fits well into a low carb lifestyle
- Refined Sugar Free:Made without processed white sugar or corn syrup
- Dairy Free Option:Use a good quality vegan butter instead of ghee or butter
- Vegetarian:Already vegetarian friendly
Is This a Good Pre or Post-Workout Snack?
Pre-Workout
- Better as a small treat, not your main pre-workout fuel
- Higher in healthy fats with only a small amount of carbs
- If you want it before training, enjoy a small bar at least 1 to 2 hours before
- For more steady energy, pair it with something higher in carbs, like a piece of fruit or a small yoghurt
Post-Workout
- Works as a nice dessert after your proper post-workout meal
- Not enough protein by itself to support muscle recovery
- Best enjoyed with a good protein source, like Greek yoghurt, cottage cheese or a protein shake
- Think of it as a lighter, better for you treat to enjoy after you have eaten a balanced recovery meal, not as the only thing you eat after a workout
Treat Yourself to These Next!
Healthy Caramel Pecan Pie Bars | Paleo, Gluten Free
Ingredients
Crust
- 1 ½ cups almond meal or almond flour 150 g
- ½ cup tapioca flour 60 g
- ¼ cup brown monk fruit sweetener 50 g
- ¼ cup grass fed ghee or unsalted butter 57 g
- 1 teaspoon vanilla extract
- ¼ teaspoon fine sea salt
- 1 large egg
Maple Caramel Pecan Pie Filling
- 1 ½ cups pecans about 150 g
- 5 tablespoons ghee or unsalted butter 75 g
- 1/3 cup and 2 tablespoons brown monk fruit sweetener 72 g
- ¼ teaspoon salt
- ½ cup pure maple syrup real not artificially flavoured (160 g)
- 2 large eggs about 55–60 g each
- 1 teaspoon vanilla extract
Decorating
- 1/3 cup pecans 33 g
- 3 teaspoons pure maple syrup
- Flaky salt for sprinkling on top (optional)
Instructions
Toast the Pecans:
- Preheat your oven to 160°C fan (about 320°F) and line a large baking tray with baking paper.
- Spread all the pecans for the filling and topping in a single layer on the tray.
- Bake for about 7 minutes, until fragrant and lightly toasted.
- Remove from the oven and let them cool slightly.
- Measure out 1/2 cup pecans and set aside for decorating.
- RouRoughly chop the remaining toasted pecans for the filling.
Make the Crust:
- In a mixing bowl or food processor, add the almond meal, tapioca flour, brown monk fruit sweetener and ghee or butter.
- Mix with an electric mixer, food processor or pastry blender until coarse crumbs form.
- Add the vanilla extract, salt and egg, then mix until a soft dough forms
- Cover the bowl and place the dough in the refrigerator to chill for at least 30 minutes, or up to overnight.
- Prepare the Pan and Blind Bake the Crust:
- Preheat your oven to 160°C fan or 180°C conventional (about 320–350°F).
- Line a 20 cm (8 inch) square baking pan with parchment paper, covering the bottom and sides.
- Press the chilled crust dough evenly into the base of the pan, making sure it reaches all corners.
- Use a fork to gently prick the dough all over. This helps prevent the crust from puffing up.
- Bake the crust in the preheated oven for about 15 minutes, until the edges are just turning light golden.
- Remove from the oven and set aside while you prepare the filling
Make the Maple Caramel Pecan Filling:
- In a small saucepan over medium heat, melt the ghee or butter.
- Stir in the brown monk fruit sweetener, maple syrup and salt.
- Bring the mixture to a gentle simmer, then stir in the chopped toasted pecans and let it simmer for about 1 minute.
- Remove from the heat and set aside to cool for about 5 minutes, until the mixture is warm, not hot.
- In a separate small bowl, whisk the eggs until smooth, or you can add them straight into the slightly cooled caramel sauce.
- If adding straight to the saucepan, pour the eggs in slowly while whisking constantly, so the eggs do not scramble.
- Stir in the vanilla extract until everything is well combined.
Prepare the Decorating Pecans:
- In a small bowl, combine the ⅓ cup pecans with the maple syrup.
- Toss until the pecans are well coated and glossy. Set aside for topping.
Assemble and Bake the Bars:
- Pour the maple pecan filling evenly over the partially baked crust.
- Gently spread it to the edges using a spatula so the surface is even.
- Scatter the decorating pecans evenly over the top.
- Bake for about 25 minutes, until the filling is set around the edges and just slightly wobbly in the centre.
Cool, Slice and Serve:
- Remove the pan from the oven and place it on a wire rack.
- Allow the bars to cool completely to room temperature so the filling can set. This can take about 2 hours or For faster setting, you can place the cooled pan in the fridge.
- Once fully set, sprinkle with flaky salt if you are using it.
- Lift the bars out using the parchment paper and cut into 16 bars.
- Serve as they are, or with a scoop of sugar free vanilla ice cream for an extra treat and enjoy.
