Nanaimo bars…oh how I love you. And what a joy it is to have created an authentic low carb nanaimo bar recipe that tastes just as good as the original. The famed Canadian dessert gets a healthy makeover just in time for Canada Day. These low carb, sugar-free nanaimo bars will blow you away!
For some of you, many of whom are probably above the 49th Parallel, this recipe will have you dancing for joy. For others, most of whom are probably south of the longest undefended border in the world, you will be scratching your heads a bit, wondering what the heck a Nanaimo bar is.
You probably aren’t even sure how to pronounce it, what it’s made of or if it’s any good. Don’t worry, it’s good (very very good!) and I will give you the full explanation in a moment. Some of you who have followed me for a long time might even know that I already have a low carb Nanaimo Bar recipe on All Day I Dream About Food, but it’s one that includes an ingredient I no longer wish to use, namely sugar-free Jello Pudding. So this was a great Canadian treat in much need of a healthy update.
What are Nanaimo Bars?
So for my confused peeps, let’s start with a pronunciation lesson, a geography lesson and a wee bit of a history lesson. First of all, it’s pronounced Na-Nigh-Mo. Nanaimo. It’s a small city on Vancouver Island, in the western-most province of British Columbia. The word itself is the anglicized version of a First Nations word meaning “big, strong tribe”.
And it is where what might be the most beloved Canadian dessert was supposedly invented, although that is somewhat contentious. Similar recipes for this confection all appear around 1953/1954 in Nanaimo, Vancouver, and all the way across the country in New Brunswick.
Okay, blah blah blah, Carolyn, hurry up and tell us what Nanaimo bars actually are! Very well, it’s a lovely no-bake treat with a chocolate crust usually made with graham crackers, a vanilla buttercream distinguished by the addition of custard powder, and melted chocolate poured over the lot.
And it’s truly delicious. No matter where they were invented, they became very popular all over the country. There is nothing quite like a Nanaimo Bar to make you look back fondly on your Canadian childhood. They were my favourite dessert growing up, competing mightily with the other beloved Canuck dessert, the butter tart. (and yes, I have a low carb version of those too…).
How to make Keto Nanaimo Bars
I was so, SO delighted with myself when I first created low Nanaimo Bars. That was almost 6 years ago now and it was probably the moment where I thought…okay, I can really do this low carb thing for life.
Figuring out the crust was the easy part, since graham cracker crumbs and almond flour are quite similar in texture.
But custard powder was a whole ‘nother issue and it doesn’t come in a low carb form (it contains cornstarch). Not being quite as adept at low carb dessert as I am now, I relied on artificially sweetened sugar-free pudding mix. There was so much in there that I really didn’t like but it was worth it to recreate Nanaimo Bars.
But I always had it in the back of my brain to go back and figure out a way to make it truly healthy, with no aspartame or other unmentionables. And this past weekend, I tackled it to great success. Since I can’t use custard powder, why not actually create a vanilla custard and turn THAT into a buttercream for the filling?
I also got quite a kick out of bringing them out for friends on Saturday night and saying “who wants a Nanaimo Bar?”. The blank looks and choruses of “a WHAT bar?”, followed quickly by “oh man, these are good, can I have some more?” were priceless.
Don’t be daunted by the long ingredient list and instructions. These are actually quite easy to make, require no baking and are undoubtably worth it. And you get a little taste of Canada into the mix.
Nanaimo Bars
Ingredients
Pastry Cream:
- ⅔ cup whipping cream
- 2 egg yolks
- ¼ cup powdered Swerve Sweetener
- Pinch salt
- 1 ½ tablespoon butter cut into two pieces
- 1 ½ teaspoon vanilla extract
Crust:
- ½ cup butter
- ⅓ cup unsweetened cocoa powder
- ¼ cup Swerve Sweetener
- 1 egg beaten
- 1 teaspoon vanilla extract
- 1 cup almond flour
- ¾ cup unsweetened shredded coconut
- ½ cup chopped pecans or walnuts
Vanilla Filling:
- 4 ounces cream cheese softened
- ¼ cup butter softened
- Pastry cream
- 6 tablespoon powdered Swerve Sweetener
Chocolate Topping:
- 3 ounces sugar-free dark chocolate such as Lily's, chopped
- 2 tablespoon butter
Instructions
Pastry Cream:
- In a medium saucepan over medium heat, bring whipping cream to a simmer. In a medium bowl, whisk egg yolks with sweetener and salt until well combined.
- Slowly whisk about half of the hot cream into the yolks to temper, then stir the yolk/cream mixture back into the remaining cream in the saucepan and cook until thick and glossy, about 3 to 4 minutes, whisking continuously.
- Remove from heat and whisk in butter and vanilla. Let cool to lukewarm.
Crust:
- In a medium saucepan over low heat, melt butter. Stir in cocoa powder and sweetener, and then slowly whisk in the egg.
- Cook, stirring constantly, until mixture thickens. Remove from heat and stir in vanilla, almond flour, shredded coconut and nuts. Press crust into a 9x9 or 8x8 square pan evenly and refrigerate until firm.
Filling:
- Beat cream cheese and butter until smooth. Beat in the cooled pastry cream until well combined, then beat in additional powdered sweetener. Spread filling over crust and refrigerate until firm, at least one hour.
Chocolate Topping:
- Combine chopped chocolate and butter in a heatproof bowl set over a pan of barely simmering water. Stir until melted and smooth. Spread over filling and let set.
Lynn Brick says
Can these be frozen, looked for this in other comments but may have overlooked it?
Carolyn says
They may change consistency a little but I can’t see why not.
Debra says
I think they would be great frozen!
Jan says
My husband says this is the best Nanaimo bar he ever had, and my daughter agrees. She loves it because it is gluten free and I love it because it is diabetic friendly. My husband just plain loves it.
Carolyn says
And I love this review of it!
Chris Boar says
Awesome….I’ve just started a Keto diet…..and…..I live in Nanaimo!
Allie says
Sorry, just laughed out loud at the Canadian childhood – I came to look at the recipe because my fondest memories are nanaimo bars and butter tarts!!
2017 I said goodbye to my lovely grandmother (98) and her sister (94) – they were the best cookie bakers I ever knew! Every Christmas! And nanimo bars were always part of the tins! Now I can continue on the tradition. Thanks!
Happy Holidays from a fellow Canuck!
Allie
Cheryl says
From a happy Canadian…thanks for this delicious recipe, Carolyn! I had to laugh about the earlier comments about 20 bars being too small…my husband and I prefer them cut into 25 since they are so rich and satisfying 🙂 I have found that they cut beautifully if you score the chocolate top before it fully hardens. Also, a heaping 1/2 cup of Krisda or Lily’s choc chips works for the topping if you don’t have the choc called for in the recipe. One of our staple desserts 🙂
Julie says
LOOKS AMAZING
But What is Pastry Cream??
And what amount?
Can I use powdered Stevia instead of Swerve?
Carolyn says
The pastry cream recipe is right in the recipe. Just follow the instructions. I don’t know how powdered Stevia would fare in this recipe.
Julie says
I just sent you a separate comment about this since I missed it in the comments the first time! Sorry! Excited to make these for my Canadian family in the US for thanksgiving!
Sandy says
I’m so excited to try this recipe! Thank you so much for this blog.
My daughter has a nut allergy. What would you suggest for a substitute?
Carolyn says
Sunflower seed flour
Sharon says
Erythritol. Sorry about that. Auto-correct!
Sharon says
I’m having trouble finding swerve where I live. I have got monks fruit. Could I sub it for swerve, 1:1?
Carolyn says
Is it just plain monk fruit or a blend with erythritol? What’s the brand name?
Sharon says
Brand name is Lakanto. Ingredients are earth ritual, monk fruit extract
Carolyn says
I am pretty sure Lakanto measure cup for cup like sugar, as does Swerve, so it would be a direct substitution.
Abbey says
*That should start I Love your recipes and make them often.
Abbey says
This sounds delicious but I can’t get over the fact that the nutrition info is for 1/20 of an 8×8 pan. That’s hardly enough to satisfy anyone. 🙁
Carolyn says
I disagree, these are very rich. In an 8×8 pan, you usually cut things into 4×4 or 5×5. this is actually 4×5 so it works.
Abbey says
Isn’t that like a 1-1 1/2″ piece? No thanks- I would rather splurge on something s little more filling!
Jackie says
I had to comment…I just made these (probably my 3rd or 4th time). This last time I said to myself, I’m halfing this recipe next time because it’s very decadent and my pieces are just too big 🙂
You really shouldn’t write off the recipe until you’ve given it a try 🙂
Carolyn says
Thank you, Jackie!
Charlise Powvalla says
I totally agree. I actually spread these out in a larger baking dish and cut 42 squares instead of 20. They are ricj, and hugely satisfying!
Carolyn says
I have to ask…why comment to criticize? If you want Nanaimo Bars, make them. If you don’t, don’t. It really makes no difference to me.
Mary says
LOL I am surprised it took this long for you to state the obvious Carolyn 🙂
Abbey says
I wasn’t trying to solely criticize as in my original post I noted how delicious they sound. Your pic shows a 4×4 cut for 16 bars. That, I can do. The 20 pieces is just too little to be considered a dessert for 200+ calories. I livid your recipes and make them often and didn’t mean to come across as nothing but criticism. For someone watching calories and struggling with weight, I doubt making these and eating 1/20th will do much good. 🙁
Carolyn says
I am sorry, I understand. But I honestly make my serving sizes so that the desserts are both satisfying and within a certain amount of carbs/calories. I adjust to what the amount I can eat in one sitting (without going overboard). So I cut these 4×4 in the photos and then after I had one, I realized it seemed like too much because they were so rich.
That said…you could make them and allot more of your carbs/cals to them that day if you wanted a very rich and satisfying dessert. I think sometimes it’s all about working it into what feels right for YOU.
TracyKM says
I’m really excited to make these for an extended family week at a cottage where we all have to take turns with the days’ meals. My SIL moved to the States and I don’t know if her husband and daughter have ever had Nanaimo bars! I was also wondering about freezing them, but I see it was already asked. Great!
I only have the granular Swerve, but I’m hoping putting it through my spice grinder will make it powdered? There wasn’t any difference in the ingredients.
I’m also wondering why you couldn’t use custard powder. There’s no sugar in it. I had originally planned to make my old recipe and just sub out the sugar for Swerve.
Carolyn says
Custard powder is made with corn flour…loaded with carbs! http://amzn.to/2uj7GST
TracyKM says
Interesting. My (Canadian) tin says cornstarch, not corn flour. The nutrition stats panel is hard to decipher as it’s one that says “as prepared” and had done values as dry mix and some as prepared. I think there’s 6gr carbs, 0 sugar) per 2 teaspoons. I don’t know how much my old recipe took.
I was mainly looking at the sugar content. I might try adding just a bit too the pastry cream if it doesn’t quite have the flavour. I do like the idea of making all the ingredients myself!
Mandy D says
Cornstarch and corn flour are the same thing.
Jackie says
Why mess with perfection? This recipe is great as is…I’ve made it a few times, I try not to make it too much because it’s so good!
Carolyn says
Aw, I appreciate that, thanks!
Molly says
Do you know where I can buy pastry cream for the vanilla filling?
Carolyn says
You don’t buy it…you make it. The instructions are right there.
Mandy says
I am soooo happy to find your recipe. I grew up in Nanaimo and actually attended the Sunday School in the church were Nanaimo bars are thought to have originated (a ladies auxiliary cookbook I believe) …can’t wait to try them…it’ll probably take me down a very looooong memory lane!
Kryssy says
Good Afternoon. I have a question. any chance I can sub in the whipping cream. I know why it is needed but could I do almond milk and gluccie?
Carolyn says
You can certainly give that a try, I am not positive it would work.
Yolande says
What is pastry cream? Where can I find that ingredient?
Yolande says
NM, i’m an idiot it’s the first thing to make… sorry!
Janna says
Well, I made these last night so I thought I’d share my thoughts! First of all – very tasty! The only thing I did differently was use Baker’s Chocolate instead of Lily’s Chocolate – I followed everything else accurately.
1. While the middle cream layer is tasty, next time I will add more yolk (maybe 2-3 more yolks) to give it more of a custard flavour. Right now it just tastes like sweet butter. I also find it very soft – within minutes of being out of the fridge the cream layer begins to melt. Maybe decreasing the butter and increasing the cream cheese would help.
2. If you’re like me and don’t have Lily’s Chocolate, Unsweetened Baker’s Chocolate SOUNDED like a good idea. Except that adding powdered Swerve made it much too thick to pour. I added 5 tsp of Swerve to try to counter the bitterness, and it was still very bitter and also turned into a thick, gloppy mess. I tried liquefying it with more butter and cream but it didn’t help. When it came time to add the chocolate layer, it simply would not spread onto the cream layer. It began melting the cream layer and just sliding around on top – very frustrating. So I definitely recommend using a pre-sweetened chocolate and pouring it on top when it’s very liquid, so you don’t need to try to spread it around – because it will turn into a slip-n-slide.
3. The crust turned out delicious, but the ingredient amounts produced way too much crust. The layer was very thick. Next time I will decrease the crust ingredient amount by half for a thinner crust.
Mary says
Hi Janna would using liquid Stevia drops work better with the chocolate ? As to the crust being too thick next time I make this I will use my 9 x 9 pan. I ended upscoring the chocolate and freezing my bars and ate them frozen as the custard was a bit squishy, next time I will add a little Xanthan gum, Carolyn suggested 1/4 tspn. Good luck 🙂
Jackie says
Carolyn’s recipe here gives you a good replacement for Lily’s https://alldayidreamaboutfood.com/2014/04/better-than-mounds-chocolate-coconut-candies-low-carb-gluten-free.html
Chillli says
I used krisida stevia sweetened chocolate chips and my chocolate topping still slid around! I’m not sure what I did wrong?
Carolyn says
I’v never heard of that chocolate.
Mary says
Made these yesterday, oh my I cant do portion control so I have eaten almost a quarter of them. My Pastry Cream is a bit squishy but sort of holds together, think that maybe I could have cooked my custard a little more, plus I cant get Swerve brand sweeteners here in Australia so used Natvia which is a combination of Stevia and Erythritol. Would a tiny touch of Guar or Xanthan Gum help to firm it up a bit? Forgot to put the Natvia through the spice grinder to powder it a bit so things are a bit crunchy but that isn’t stopping me :). I used Lindt 90% dark choc for the topping as I cant find any sugar free, it has set like a rock so I had to use a hot knife to score it. I will definitely be making this again, pleased to see that it can be frozen, that will slow me down a bit
Carolyn says
Glad you like them so much. yes, a little xanthan gum would help it set more. Maybe 1/4 teaspoon?
Belenda says
Do you think, in the crust, I could sub the coconut out with golden flax meal? I just not a fan of coconut texture.
Carolyn says
Sure that should be fine.
Annalisa says
Hi Caroline, I tried these Nanaimo bars and I really love them! But the fact is, that I am the only one in my house eating them (they don’t know what they’re missing! 😉 ), so I was wondering if they can be frozen…will the filling still be good after thawing or will it melt?
Anyway, thanks so much for your recipes….I think they are the best in the low-carb blogging world 😉
Carolyn says
I think they should be fine after freezing and thawing. May be a tiny bit grittier in the filling, but worth it!
Annalisa says
Great, thanks a lot!