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These keto granola bars are just like the bars I used to enjoy before going keto! They are nutty, chewy and gooey — all this with absolutely no IMOs and other blood sugar spiking sweeteners.
Just like my Chewy Keto Chocolate Chip Granola Bars, these bars are shelf stable and freezer-friendly. Just pack a couple in your lunch box for a healthy travel-friendly snack.
How To Make Chewy Keto Granola Bars
Making these maple pecan keto granola bars is just as easy as making my Chewy Keto Chocolate Chip Granola Bars!
The process is similar although this time we're not using any eggs. To keep the dough from crumbling and falling apart I added a little more almond butter and collagen powder, and then baked everything on low for 40 to 50 minutes. That's it! Make sure the mixture is completely cool before slicing.
What You Need To Make Keto Granola Bars
- Pecans — You'll use chopped pecans in the dough and whole pecan halves for topping.
- Flaked almonds — They are a great low-carb alternative to oats. You can use slivered almonds although they won't work as well as flaked almonds.
- Shredded coconut — Make sure it's unsweetened dried coconut. If you want to make these coconut-free, use more flaked almonds or hemp seeds.
- Collagen powder — Also known as hydrolyzed gelatin powder, this ingredient will provide extra protein and help all the ingredients bind. For a vegetarian option you can use whey protein or egg white protein powder (isolate) instead.
- Almond butter — Softened almond butter will add flavor and help the ingredients bind. You can use other options such as pecan butter or sunflower seed butter.
- Cinnamon — A good pinch of cinnamon or vanilla powder (or both!) will add flavor. Make sure to use real Ceylon cinnamon powder.
- Allulose syrup — This is the magic ingredient you should not try to substitute as it will keep these bars chewy and help them bind. There are several options you can use including some that are flavored. If you use maple flavored Allulose, you can skip the maple extract.
- Maple extract — Go for sugar-free options if you are keeping things keto. You won't need this ingredient if you use maple flavored Allulose syrup.
- Salt — Adding a pinch of salt is a must!
- Water — Add 2 to 4 tablespoons of water. The mixture should be sticky and not too crumbly.
What is Allulose Syrup?
The secret ingredient that takes these keto granola bars take to a whole new level is Allulose syrup. Just like granulated Allulose, this diabetic-friendly sweetener is one of the best options to use on a keto diet.
There are a few options available on Amazon. The brand I use and like is RxSugar. If you live in the US you can get RxSugar 20% off by using this link (affiliate link) or by using the code KETODIET20 at checkout.
Do you live in the UK? This place seems to stock allulose syrup too and delivers to the UK.
If you can't get Allulose, use another keto-approved granulated low-carb sweetener like Erythritol or Swerve, and add one egg or one to two egg whites. You'll need the egg to prevent the mixture from getting too crumbly.
How to Make Allulose Syrup at Home
Allulose may not be available where you live. If you can get granulated Allulose, you can easily make your own syrup. To do that, you'll need 1 cup (200 g/ 7.1 oz) granulated Allulose and 1 cup (240 ml) water. Place both in a medium saucepan. Bring to a boil, stirring, until the Allulose has dissolved and the mixture slightly thickened, for 7 to 10 minutes. Allow to cool. Allulose syrup can be stored in a sealed jar at room temperature for several weeks.
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Hands-on Overall
Serving size 1 bar
Nutritional values (per serving, 1 bar)
Net carbs4.4 grams
Protein11 grams
Fat27.6 grams
Calories314 kcal
Calories from carbs 6%, protein 14%, fat 80%
Total carbs9.9 gramsFiber5.5 gramsSugars2.1 gramsSaturated fat2.8 gramsSodium81 mg(4% RDA)Magnesium93 mg(23% RDA)Potassium273 mg(14% EMR)
Ingredients (makes 8 bars)
Instructions
- Preheat the oven to 130 °C/ 265 °F (fan assisted), or 150 °C/ 300 °F (conventional). If you're using almond butter from the fridge, gently heat up to soften. (For tips on Allulose and maple flavor, check the suggestions in the recipe post above.)
- To a mixing bowl add 1 cup (100 g/ 3.5 oz) of the pecans, flaked or slivered almonds, shredded coconut, collagen and salt. Stir to combine.
- Add Allulose syrup, cinnamon, salt, softened almond butter, maple extract and water. Use a spatula to mix until thick dough forms.
- Transfer the granola mixture into an 8 × 8 inch (20 × 20 cm) baking dish lined with parchment paper and spread evenly using a spatula. Add the remaining pecan halves on top.
- Place in the oven and bake for 40 to 50 minutes, turning the pan half way to ensure even baking.
- Remove from the oven and place on a cooling rack to cool down. Once cool, use a sharp knife to cut into 8 bars.
- You can serve these as they are or drizzle with some dark chocolate and let it set.
- Store at room temperature in a container for up to 5 days or refrigerate for up to 2 weeks. You can also freeze these for up to 4 months.
Ingredient nutritional breakdown (per serving, 1 bar)
| Net carbs | Protein | Fat | Calories |
|---|
| Pecans, nuts |
| 0.8 g | 1.7 g | 13.4 g | 128 kcal |
| Almonds, nuts (flaked, sliced) |
| 1 g | 3.5 g | 7.9 g | 89 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.3 g | 0.9 g | 0.6 g | 16 kcal |
| Gelatin powder, hydrolyzed (collagen) |
| 0 g | 2.7 g | 0 g | 10 kcal |
| Cinnamon, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Almond butter (unsweetened) |
| 0.9 g | 2.2 g | 5.8 g | 64 kcal |
| Allulose syrup, natural low-carb sweetener |
| 1.3 g | 0 g | 0 g | 5 kcal |
| Natural extract, sugar-free (maple, peppermint, almond, orange, lemon, coconut, cherry, etc.) |
| 0 g | 0 g | 0 g | 1 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 bar |
| 4.4 g | 11 g | 27.6 g | 314 kcal |
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