Homemade keto protein bars that taste like pecan pie! You simply can’t go wrong with a healthy no-bake energy bar, filled with healthy fats and collagen protein. They are so easy to make and have less than 2g net carbs per serving.
I used to be a real sucker for protein bars. Back when I worked in higher education administration, I usually had a drawer full of Luna Bars. And the pecan pie flavor was one of my favourites. Because if you know anything about me, you know I love me some pecan pie.
Now, of course, I favor keto pecan pie recipes, such as my classic Keto Pecan Pie, and my beloved Keto Chocolate Pecan Pie Muffins. But back in the day, I loved the pecan pie Luna Bars.
I thought I was doing something good for my body back then. It kind of blows my mind to think about it now. I shudder to think what was in them. Oats, sugar, soy, brown rice syrup. Things I wouldn’t dream of eating anymore.
And now I look at the exploding keto protein bar industry, which is surely in the many millions of dollars. I do understand the appeal of these easy keto snacks, for times when you’re on the go or just too busy to make something yourself. And there are some very tasty ones out there. But it’s quite a racket, when you think about it.
They are all wildly expensive, most of them costing at least $30 for a pack of 12. And a number of them contain rather questionable ingredients – no one is regulating the use of the term “keto” and there are quite a few that really aren’t keto-friendly. So be forewarned!
Why not make your own Keto Protein Bars?
I do keep some Perfect Keto bars on hand for travel or snack emergencies, but on the whole, I just don’t recommend making them a daily habit. The cost is just too prohibitive. And making your own protein bars means you know exactly how keto friendly they are.
It’s a lot easier than you think! Check out my video to see how quickly you can make these bars at home.
I created these Pecan Pie Energy Bars for my Easy Keto Breakfasts book. They honestly take about 15 minutes to make, although you do need to chill them for a while before you can dig in.
But the price is right, my friends. The recipe makes 10 bars, and each has only 4.5g TOTAL carbs. And more than half of that is fiber, so the net carbs are less than 2g.
Also if you account for the fact that all of your ingredients will last you much longer than this one recipe, the total price for 10 bars comes out to about $12. That’s a far sight better than $30 for 12!
There is also nothing in them that will go bad very quickly so they are shelf stable for at least a week, if not two. Now, I do admit that they are a bit fragile at room temperature. But if you pop them into a rigid container, you can take them on the go with you just about anywhere.
Best of all? I swear the flavor beats the pants off any purchased keto bars I’ve tried.
Tips for Making Keto Pecan Pie Energy Bars
These are so simple to make, you won’t even believe it. Here are my best tricks for making these easy keto energy snacks:
Toast your pecans first: Toasting brings out the natural sweetness and intensity of the nuts. I like to toast mine in the oven at 350F for about 10 minutes. You can also toast them in a skillet over medium heat. No matter which way you do it, stay nearby and watch them carefully. Pecans can burn quickly when you’re not paying attention.
Grind the pecan finely: A food processor works best for this and you really want to take it to the point that they resemble crumbs. If they aren’t finely ground, your bars won’t stick together that well.
Use a powdered sweetener: Because these aren’t baked at all, you don’t want to use a granular sweetener – they will be far too gritty. I used Swerve Confectioners for mine.
Add collagen peptides: Collagen is a great source of protein and is said to be very good for our hair and joints, especially as we age. But I add it to these energy bars in part because it helps them stick together better. Since they require no baking, you need a little extra “glue” to hold them together.
I used unflavored collagen from Primal Kitchen but it just occurred to me that the Salted Caramel collagen from Perfect Keto would be DREAMY in these bars.
Work the melted butter in well: Once your dry ingredients are whisked together, you simply add melted butter and the extract. But you really need to work it into the dry ingredients until they begin to stick together. I find this works best with a silicone spatula, so I can really mix it hard against the bowl.
Use caramel flavor: If you can find it, use a caramel extract or flavoring for a more pecan pie-like flavor. Vanilla works well too, though. As you can see in the video, I ran out of caramel extract so I used maple. Because maple and pecans are great together too!
Line the pan with parchment: This allows for easy removal and cutting, once the bars are chilled. You can simply lift the whole thing out of the pan and cut with a sharp knife.
Press the bars in firmly: Don’t be afraid to use a little force here. You really want to press them in as firmly as you can, so that they stick together well.
See how easy it is to make your own keto protein bars? It really takes almost no time at all and you know EXACTLY what’s in them and just how keto-friendly they are!
Now go grab a copy of Easy Keto Breakfasts because I promise there are more great and easy keto breakfast recipes. It’s in the name, after all!
Pecan Pie Protein Bars
Ingredients
- 1 ½ cups pecans, lightly toasted divided
- 1 cup almond flour
- 6 tablespoon powdered Swerve Sweetener
- ¼ cup grassfed collagen
- ½ teaspoon salt
- 6 tablespoon unsalted butter melted
- 1 teaspoon caramel extract or vanilla extract
Instructions
- Line an 8-inch square baking pan with parchment paper.
- In a food processor, grind 1 ¼ cups of pecan until they resemble coarse crumbs. Transfer to a large bowl. Chop the remaining ¼ cup pecans finely and add to the bowl.
- Whisk in the almond flour, sweetener, collagen, and salt. Stir in the melted butter and extract until the mixture becomes cohesive.
- Press firmly and evenly into the prepared pan and rerigerate at least one hour. Cut into 10 bars.
Notes
Stephanie says
Love having these for an afternoon snack, they’re so good!
Laura Reese says
I am excited to try this. Thanks for sharing.
Toni says
I love how easy this is to make!! Taste amazing, too!
Marissa says
I NEVER comment on recipes. But Oh.My.Word. These are SO delicious. I ate two (!!) in one evening. Had to put them in the freezer to get them out of my regular sight. Thank you!
Carolyn says
So happy and thanks for commenting!
Kathy says
Just made these and they are Delicious!
Oase Eggleton says
I made these today and OMG they are so good, why does there have to be a serving size lol. I could eat all of them with no problems. I don’t know if you can get Pampered Chef where you live.
They have a snack tray and it’s perfect for your bars. Makes 12 perfectly sized bars. Thanks for your recipes.
Carolyn says
That sounds like a perfect pan for these!
Tamara Harden says
I wonder how using protein powder or gelatin would work in place of the collagen?
Carolyn says
I don’t think whey protein will work, it will just make it more crumbly. Gelatin might but worry it will make them softer.
Felicia Stoner says
I wish I could tell you how life changing your recipes are to me. I want to hug you. I used to be 100 pounds heavier and people like you keep my lifestyle sustainable. I feel like we have a clean little secret that the world refuses to accept-that we don’t need sugar to be happy. Thank you!
Carolyn says
You are very sweet and I really appreciate it. Remember, though… YOU are the one doing this and you are rocking it!
Elaine says
Looks good! I actually have pecan meal, as well as pecan halves. Do you know the weight of the 1 1/4 cups pecans, so I can use the pecan meal, instead?
nancy rice says
Could egg be added to it & baked ? To make it less crumbly
Carolyn says
It won’t have the right consistency but you are welcome to try.
Nancy Wasserman says
I have stomach issues with almond flour. Could I sub a lesser amount of coconut flour, or another ground nut flour?
Carolyn says
Coconut flour would be too dry and crumbly. But I think you could use pecan meal, if you can get some. Commercially ground will be better than anything you could do in your food processor.
Jan says
Wow, I just happened to have all the ingredients on hand, even the caramel extract! These were quick, easy….AND delicious!! Thanks Carolyn
Mary Bahls says
They look delicious! I have a few 12oz bags of ground pecans. Cup-wise, how much I use in place of the pecans that are roasted and ground?
Carolyn says
I’d grind 1 cup of them finely to make the crumbs and then still add 1/4 cup chopped. then if your dough is too wet, you can add more almond flour.
Frida says
As always you have the best recipes. Thank you, you make a difference in people’s life. Thank you for all you’re lovely recipes and easy to use blog.
Carolyn says
Thank you, Frida!
Linda A. says
I have the book and was eyeing this recipe. I even bought the collagen peptides for it. But I was wondering how to toast the pecans. Thank you for explaining that in this post. I’m not a very accomplished cook. I have to be told how to do everything!
Carolyn says
No worries! Watch them carefully. Also, if you have a Trader Joe’s near you at all, they have pre-toasted pecan bits. Very useful.
Lauren Glaser says
This will be delicious, thank you! But although I LOVE the results with Swerve, it’s very bad for me internally. How do you think substituting liquid Stevia would work, and how much would you estimate, please?
Carolyn says
That’s a good question. Swerve has a bit of fibre in it which helps hold these together. I think half a teaspoon of stevia would work but I might add a bit more collagen to help the consistency. Also… since it’s no-bake with no eggs, you can taste your batter and add more stevia if you wish.
Paula says
Is there anything I could used in place of the collagen?
Carolyn says
No, I’m afraid not. You can skip it but they will be more fragile.
Julie says
what about using whey protein powder?
Carolyn says
I think it’s not going to have the same effect of helping to hold them together, but you’re welcome to try.
Candy says
Is there a possible sub for collagen powder?
Carolyn says
No, I’m afraid not. You can skip it but they will be more fragile.
Rochelle says
I’m currently dairy free (and egg free) to heal eosinophilic esophagitis so I’m going to sub butter flavored coconut oil for the butter. Can’t wait! So far every purchased keto bar I’ve tried is pretty close to nasty. ????
Carolyn says
I agree, I haven’t found many I like. The Keto Perfect bars are the best, but I only like certain flavours.
Al says
How was it with coconut oil!?!?
Jackie Mack says
Amazing as always! Thanks! I drizzled some melted Lily’s on top to satisfy my chocolate pecan pie addiction!
Mk says
These are addictive and so delicious! I will be making again for sure!
Arina says
I actually have some pecan flour that I use mostly to add some different flavor/color to nut crusts for different pies and cheesecake. Any idea how much of that should I replace if I don’t use whole pecans to make the flour from? How much flour (as volume from a cup) did you get from the pecans when you ground them? I’ll toast the flour a bit, same as I do for the pie crusts so no issue there with the flavor Also I may add some slightly crushed pecans for some crunch. .
Carolyn says
Sorry, I didn’t really measure it out this way. You will need to experiment. Start with less, add more until the consistency is right.