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These rich, sweet and gooey pecan pie bars are the perfect holiday treat! They're easier to make than traditional pecan pie but just as delicious. We're adding a boozy twist with bourbon but feel free to substitute it with dark rum, whiskey, or skip it altogether.
How To Make Keto Pecan Pie Bars
You'll start by making the crust, which is based on this recipe, and browning the butter until lightly caramelized. After you press the crust dough into the cake pan and bake for a few minutes, you'll simply pour all of the filling on top and bake until set and dark golden. If the cake browns too quickly, you may need to loosely cover the cake with a piece of parchment paper. Once baked, let it cool down for a few minutes and slice. Simple!
Do These Bars Taste Like Real Pecan Pie?
Yes, they do! Real pecan pie is moist and gooey because it's made with a combination of light and dark syrups. When I was working on a low-carb version of my first pecan pie and made this Keto Rum Pecan Pie, I didn't have many options and although the flavor was incredible, the texture wasn't quite right.
That's because most syrups that are actually low-carb are too runny, while the thick and gooey "keto syrups" are made with blood sugar spiking IMOs and should be avoided on a keto diet.
This has all changed with a relatively new ingredient — Allulose syrup! It's the closest you'll get to sugar-based syrup without any unwanted blood sugar spikes and side effects. Perfect for gooey bars!
What is Allulose Syrup?
The secret ingredient that takes these pecan 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. Just remember that the bars won't be gooey. You can use 1/3 to 1/2 cup each white and brown sugar substitute in this recipe.
How to Make Allulose Syrup at Home
If you can't find Allulose syrup, you can easily make your own. 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 bars
Nutritional values (per serving, 1 bars)
Net carbs3.4 grams
Protein6 grams
Fat24.9 grams
Calories267 kcal
Calories from carbs 5%, protein 9%, fat 86%
Total carbs6.6 gramsFiber3.2 gramsSugars1.5 gramsSaturated fat5.2 gramsSodium104 mg(5% RDA)Magnesium61 mg(15% RDA)Potassium179 mg(9% EMR)
Ingredients (makes 16 servings)
Pie Crust:
Rum pecan pie filling:
- 3 large eggs
- 1/3 cup butter, melted (76 g/ 2.7 oz)
- 2/3 cup light Allulose syrup (160 ml/ 5.4 fl oz)
- 1/3 cup dark Allulose syrup - maple (80 ml/ 2.7 fl oz)
- 2/3 cup brown sugar substitute such as Sukrin Gold or Swerve (54 g/ 1.9 oz)
- 3 tbsp bourbon (45 ml)
- 1 tsp sugar-free vanilla extract
- 1/2 tsp sea salt
- 2 1/2 cups pecans, roughly chopped (250 g/ 8.8 oz)
Instructions
- Preheat the oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional). Start by making the pie crust. In a bowl, mix the almond flour, flax meal and a pinch of salt. Add 2 tablespoons of softened butter (or ghee or coconut oil) and one egg.
- Use a spoon or your hand to mix until thick dough is formed.
- Press the dough into a 20 x 20 cm (8 x 8 inch) cake tin lined with 2 pieces of overlapping parchment paper. Place in the oven and bake for 8 minutes. Remove and set aside while you prepare the filling.
- Place the butter in a small saucepan. Let it melt over a medium heat and then cook for 5 to 8 more minutes, until golden brown. Immediately pour the browned butter into a mixing bowl. This will stop the cooking process.
- Roughly chop the pecans and set aside.
- To the bowl with the melted butter add the eggs, brown sugar substitute, Allulose syrup (2/3 cup light syrup with 1/3 cup dark maple-flavored syrup work best), bourbon and a pinch of salt. Using an electric mixer, process until foamy. Add the chopped pecans and stir through.
- Pour the content of the bowl on top of the baked crust.
- Place in the oven and bake for about 45 minutes. If the top is getting too brown too quickly, loosely cover with parchment paper (I covered mine for the last 15 minutes).
- Remove from the oven and set aside to cool before slicing. Store at room temperature for 3 days, in the fridge for a week, or in the freezer for up to 3 months.
Ingredient nutritional breakdown (per serving, 1 bars)
| Net carbs | Protein | Fat | Calories |
|---|
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Flax meal (flaxmeal), ground flaxseed |
| 0 g | 0.3 g | 0.7 g | 9 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 1.4 g | 13 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0 g | 0.4 g | 0.3 g | 4 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 1.2 g | 0.9 g | 13 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Allulose syrup, natural low-carb sweetener |
| 1.3 g | 0 g | 0 g | 5 kcal |
| Sukrin Gold, brown sugar substitute |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Bourbon whiskey, distilled alcoholic beverage (~40% vol) |
| 0 g | 0 g | 0 g | 6 kcal |
| Vanilla extract, sugar-free, alcohol-based |
| 0 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pecans, nuts |
| 0.7 g | 1.4 g | 11.1 g | 107 kcal |
| Total per serving, 1 bars |
| 3.4 g | 6 g | 24.9 g | 267 kcal |
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