Healthy Caramel Pecan Pie Bars | Paleo, Gluten Free
These Healthy Caramel Pecan Pie Bars have a buttery almond flour shortbread base and a rich, gooey caramel pecan layer that is chewy and full of toasted pecan flavour. They are paleo friendly, gluten free, grain free and refined sugar free, and make a healthier, easier to make pecan pie style dessert for the holidays or any time you feel like a cosy caramel treat.
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.
Notes
Nutrition per serving: 1 of 16 servings
Calories: 209 kcal, Protein: 3.2 g, Carbohydrate: 8.4 g, Net Carb: 5.9 g, Sugars: 2.3 g, Fat: 19.2 g, Saturated Fat: 4.7 g, Fiber: 2.5 gNutrition Facts Notes:
✔️ Net carbs are calculated as total carbohydrates minus fiber. Monk fruit sweetener is excluded because it has no calories or glycemic effect. ✔️ High in healthy fats from pecans, almond flour, and ghee. ✔️ Low glycemic impact due to low sugar and use of monk fruit sweetener, and minimal real maple syrup. ✔️ Eggs contribute complete protein and essential nutrients, like choline and B12. ✔️ Naturally gluten free. ✔️ A good source fiber, supports digestion and satiety. ✔️ Contains potential allergens: tree nuts, eggs, and dairy. ✔️ Moderate sodium content mostly from eggs and added salt. ✔️ Flaky salt topping adds minimal sodium per serving. ✔️ Provides micronutrients like vitamin E, magnesium, and zinc from nuts and almond flour.
Note
These values are approximate and actual values may vary based on the specific brands or type of ingredients used.
