Peanut Butter & Jam Bars – Low Carb and Gluten-Free

These low carb bars have a tender peanut butter crust and a raspberry chia seed jam filling. A healthy twist on Peanut Butter and Jelly bars.

Peanut Butter and Jam Bars Low carb and Gluten-free

So I thought I might start a fun little series on All Day I Dream About Food called Makeover Monday.  The idea here is that ever Monday, I will take a conventional sugar-and-flour recipe and overhaul it completely so that it’s low carb and gluten-free.  Without sacrificing flavour and texture.  Any of you who have played around with beloved recipes, trying to get them to be low carb will know that this can be tricky.  Achieving similar results with our limited, alternative ingredients can stretch your creativity in so many ways.  But when I am successful, there is nothing more satisfying.  I feel a little like I conquered the world.

The reality is that I am often making over conventional recipes.  I get so much inspiration and ideas from the food around me, from other bloggers and cookbooks and magazines, and I find myself mulling over how I could make a low carb version.  But I thought it would be fun to formalize it a bit and bring you at least one recipe a week that I have deliberately made over.  And I thought it would be fun to include you in the game and allow you to send me the recipes you want to see made over.

Low Carb Peanut Butter and Jelly Bars

Now, keep in mind that I can’t possibly make over everything everyone sends me.  I already have a long list of requests and I don’t have a shot in hell of ever getting to them all.  And I have my own ideas of things I want to revamp too.  But I do want to encourage you all to send me your ideas, your family recipes, the things you REALLY want to see made edible on a low carb diet.  No promises but I’d love your inspiration too.  I think this could be really fun.

My first source of inspiration for Makeover Monday comes from a Facebook reader.  She saw my Peanut Butter Fudge Brownies and put her oar in, requesting Peanut Butter and Jelly Bars.  I believe my response was something like “well, that shouldn’t be too hard”.   But apparently I didn’t move on it fast enough, because she gave me a little nudge the other day and I thought I’d better get crackin’. And now I am glad I waited a bit, because by that time, I’d made Raspberry Chia Seed Jam and I realized that it would be the perfect filling for the bars.  It’s easy to make and the chia gives these bars an extra healthy twist.

Low Carb Peanut Butter and Chia Seed Jam Bars

Peanut Butter & Jam Bars – Low Carb and Gluten-Free

Yield: 20 bars

Serving Size: 1 bar

Peanut Butter & Jam Bars – Low Carb and Gluten-Free

These low carb bars have a tender peanut butter crust and a raspberry chia seed jam filling. A healthy twist on Peanut Butter and Jelly bars.

Ingredients

    Crust:
  • 1 cup almond flour
  • 1 cup peanut flour (defatted, 12%)
  • 1/2 cup Swerve Sweetener or other erythritol
  • 1 tsp baking powder
  • pinch salt
  • 1 large egg
  • 1/2 cup peanut butter, melted
  • 1/4 cup coconut oil, melted
  • 1/2 tsp vanilla
  • 1/4 tsp stevia extract
  • Filling:
  • 1 cup Raspberry Chia Seed Jam

Instructions

  1. Preheat oven to 325F and grease an 8 inch square pan.
  2. In large mixing bowl, whisk together almond flour, peanut flour, erythritol, baking powder and salt.
  3. Stir in egg, peanut butter, coconut oil, vanilla and stevia until mixture comes together.
  4. Press about 2/3 of the dough into the bottom of prepared baking pan. Bake 10 minutes.
  5. Remove from oven and spread with jam.
  6. Take remaining dough and crumble it over the jam, pressing lightly to adhere.
  7. Bake another 18 minutes, or until just beginning to brown lightly and firm up to the touch.
  8. Remove and let cool completely.

Notes

Serves 20. Each serving has 8 g of carbs and 3 g of dietary fiber. Total NET CARBS = 5 g.

127 Calories; 9g Fat (62.1% calories from fat); 5g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 79mg Sodium.

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Comments

  1. They’re gorgeous. And I think your new theme for Mondays is awesome.

    • Once I get my hands on some peanut flour I am so making these!
      Also, I would love to get a decent low carb marshmallow figured out… :-)

  2. Divine! I love PB & J classic combo made into bars. Indulgence!

  3. Can another flour be substituted for the peanut flour? I don’t where to buy it, except on the internet, and I don’t have any other recipes that would use it.

  4. That looks Good!! Have everything on hand except the raspberries. Off to the store tomorrow. Thank You Carolyn!

  5. All I needed to see were the words “peanut butter and jam”. I’m in!! Fabulous recipe!

  6. YES! I love this idea! Overhaul all the recipes! Wahoooooooo!!! :-)

  7. The only thing I could think of when I saw these was yes, yes, yes! Off to the story today to buy some peanut butter. These just look so perfect and so amazing. I can’t wait to eat one. Please make over more recipes.

  8. Hi! These look amazing! Two questions…(1) what size baking pan do you recommend? and (2) Would PB2 work in lieu of the peanut flour? Thanks! Gayla

  9. Vanessa Aadland says:

    Just an idea i have been toying with … how about a Baklava make over.

  10. I love your Makeover Mondays idea. I’d so like to see what regular goodies can be transformed into something healthier. And this PBJ bar is so gorgeous.

  11. I would love to have the Sara Lee coffee cake made over! All that yummy almond flavor. It was a special treat as a child for us to get one and I would love to make a healthy version of it for my kids.

  12. Oh muy guudddnessss….these look SOOOO good! I love peanut butter. This is how to eat PB&J!

  13. What I would really love to see is a post on low-carb ingredients, how to use them, how to substitute them for higher carb ingredients, and when you can, and can’t, substitute them for each other. You drop hints here and there, like coconut flour makes things dry, but I’d love to see it all in one place. Many of the low-carb ingredients are VERY expensive, so it would be nice to know when one can sub in for another when you can’t afford to order several kinds of nut flours, gums, or sweeteners.

    • Hi Carolyn…check out my FAQ page for a few tutorials on stocking your low carb pantry and how to use both almond and coconut flour!

      • Thanks! That was helpful! One more question :) Have you ever tried Anthony’s Almond Flour? With free shipping on Amazon, it’s less expensive than Honeyville or Nuts.com (is that the same as the Oh!Nuts brand you recommend?) Still, at 7.80/lb. it’s a lot if it’s not going to work as well.

  14. Can i subsitute any with almond flour because my son is allergy reaction to Tree nuts?

  15. Kathy Stockbridge says:

    Thank you, thank you Carolyn! I didn’t realize you had done this as I was trying not to “haunt” you too much, especially after your husband’s accident. But I am so excited to try these!!!!! Thanks again!

  16. Carolyn, I made these over the weekend and they were fabulous! Thank you again! I used PB2 because like many people, I couldn’t find any peanut flour locally. However, the PB2 worked great! Yum!

  17. Hi,

    what do you mean with 1 Cup? I mean 100ml or what?
    Sorry ;)

  18. I only have the almond flour, can I use just that?

    • You can try, but peanut flour is very dense and powdery. I don’t think your consistency will be right. I would do it as written but be prepared add a little more almond flour to get a crumblier consistency.

  19. Ok, I found coconut flour so I will use the almond and coconut. I just ordered the peanut flour online :)

  20. So should I do 2 cups almond flour with 1 tablespoon of coconut flour?

  21. Another awesome dessert from you! I must admit I used Walden Farm’s raspberry fruit spread. I’m not the biggest fan of chia seeds. What an excellent recipe regardless. Thank you!

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