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Chewy Keto Maple Pecan Granola Bars

4.8 stars, average of 16 ratings

Chewy Keto Maple Pecan Granola BarsPin itFollow us 136.0k

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 brands I use and like are I like 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? Here's where you can get allulose (no affiliation). They don't stock allulose syrup but you can make your own (see my tips below). 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

Allergy information for Chewy Keto Maple Pecan Granola Bars

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free
Low FODMAP

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

  1. 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 suggetsions in the recipe post above. Chewy Keto Maple Pecan Granola Bars
  2. 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.
  3. Add allulose syrup, cinnamon, salt, softened almond butter, maple extract and water. Use a spatula to mix until thick dough forms. Chewy Keto Maple Pecan Granola Bars
  4. 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.
  5. Place in the oven and bake for 40 to 50 minutes, turning the pan half way to ensure even baking. Chewy Keto Maple Pecan Granola Bars
  6. Remove from the oven and place on a cooling rack to cool down. Once cool, use a sharp knife to cut into 8 bars. Chewy Keto Maple Pecan Granola Bars
  7. You can serve these as they are or drizzle with some dark chocolate and let it set. Chewy Keto Maple Pecan Granola Bars
  8. Store at room temperature in a container for up to 5 days or refrigerate for up to 2 week. You can also freeze these for up to 4 months. Chewy Keto Maple Pecan Granola Bars

Ingredient nutritional breakdown (per serving, 1 bar)

Net carbsProteinFatCalories
Pecans, nuts
0.8 g1.7 g13.4 g128 kcal
Almonds, nuts (flaked, sliced)
1 g3.5 g7.9 g89 kcal
Coconut, dried, desiccated, shredded (organic, unsweetened)
0.3 g0.9 g0.6 g16 kcal
Gelatin powder, hydrolyzed (collagen)
0 g2.7 g0 g10 kcal
Cinnamon, spices
0.1 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Almond butter (unsweetened)
0.9 g2.2 g5.8 g64 kcal
Allulose syrup, natural low-carb sweetener
1.3 g0 g0 g5 kcal
Natural extract, sugar-free (maple, peppermint, almond, orange, lemon, coconut, cherry, etc.)
0 g0 g0 g1 kcal
Water, still
0 g0 g0 g0 kcal
Total per serving, 1 bar
4.4 g11 g27.6 g314 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (15)

Absolutely the best ever keto bars! I mean all keto bars not just granola bars and way better than any ready made bars I've tried. Thank you so much!

Hi Martina,
Thanks for this lovely recipe. I have no allulose and am going to just use my Lakanto Monkfruit Maple Syrup and an egg. How much of the maple syrup would you advise doing it this way?
Thanks,
Nicole

Hi Nicole, I'd use 1/2 cup (120 ml) of Lakanto syrup and then add either one whole egg or use 1 egg white. I haven't tried it but I'm pretty confident it will work as I have tested a similar approach with another granola bar recipe 😊

To keep the dough from crumbling and falling apart...
Martina, will this create a new sort of breakfast cereal if the crumbles were baked until dry, then some sort of milk were poured over them in a bowl?  If this works, it would be a way to salvage mistakes.

That's a good point! Yes these would be great as granola clusters! They shouldn't fall apart with the ingredients listed but it may happen with substitutions.

These bars are absolutely incredible!! I didn't have any allulose syrup so I used your tips to make my own from the granular. It worked really well and I've got some leftover syrup for pancakes 😊

Thank you so much Sasha! I actually did the same and used the leftover syrup as a drizzle over yogurt with nuts.

These look delish! I just bought a big bag of allulose with stevia for baking, can I cook it down to make the syrup? Also, do you men flip the bars over or turn the pan while baking? Thanks so much. I’m really looking forward to receiving you new Mediterranean Keto Book!

Thank you so much Linda! Yes, that should work. You can follow my tips on making a simple syrup with granulated allulose in the recipe post above. I tried making mine once and you can make it really thick if you need to. You won't nee it too thick here as it will evaporate. And you're right, it was meant to say "turn" the tray, not flip. I fixed that. Thank you!

I'll make you a deal:  I'll try out the Allulose syrup if you'll try ketofying this recipe--https://food52.com/recipes/85195-3-ingredient-biscuit-recipe?utm_source=fark&utm_medium=website&utm_content=link&ICID=ref_fark

I like a challenge and I've got an ingredient that may work really well for these. Almond flour would be my first choice but regular almond flour would make these a little too rich. I'll report back when I have something that's working! 😊

Such a shame, I would love to make these pecan maple bars, but as with a lot of the links to ingredients, it’s impossible to get either All-u-lose or RX Sugar on Amazon in the UK, and RX sugar won’t ship to the UK. I’m loathe to buy any random alternative because it probably won’t taste the same 😢

I think you'll like the tips I just included in the post, right in the What is Allulose Syrup section 😊

These were delicious! I didn’t have any coconut so used hemp seeds instead. Yum!

Hemp seeds sound just as good, thanks for the tip, I'll include it in the suggestions 😊