Easy Low Carb Peanut Butter Pecan Bars


 
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Low Carb Pecan Bars

These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! ๐Ÿ™‚ They are made with real ingredients, and much better for you than store-bought low carb bars.

You could substitute the pecans for other nuts, but you’ll need to adjust your carb count if you do. Pecans are the lowest carb, highest fat nut – with walnuts pulling a close second.

You can make them with crushed pecans (above), pecan halves (below), or pecan pieces. They turn out great no matter what you use. It’s such a simple recipe that you can get creative and use it to make all sorts of delicious low carb bars & fudges!

Low Carb Peanut Butter Pecan Bars

 

Ingredients

 

Notes:

LCHF snacksYou can cut down the carb count by using half the amount of pecans I used in this batch. I typically use 1/4 cup of pecans per bar, and I make them in 4 large 2-serving bars.

I decided to “double the nuts” today, but you’ll want to make sure you enter your recipe based on the exact amounts you use – and also double check your own labels.

I use the Free Recipe Nutrition Calculator at MyFitnessPal.

Here’s what my “double nut” low carb peanut butter pecan bars look like today:

Homemade Low Carb Bars

As you can see, they are large and nutty. ๐Ÿ™‚ Half of one bar is a serving.

 

Nutrition Facts

They are 3 net carbs per serving, and 91% healthy fats.

(Or 6 net carbs for an entire bar, shown above.)

Low Carb Bars Nutrition Facts

View complete nutrition facts

 

Instructions

Fischer Pecan Cookie PiecesMeasure out your pecans into 4 individual dishes: 1/2 cup pecans per dish. I used smaller plastic food storage containers.

Combine 1/2 cup coconut oil and 1/2 cup peanut butter. I used a large glass measuring cup with a pour spout, so I could mix and pour easily.

Warm it up in the microwave just enough to melt both so you can stir it together well. I heat for 25 seconds and stir, then another 25 seconds until it’s creamy and smooth. Add in vanilla extract and sugar free vanilla syrup. Mix well.

You should have about 1 cup of the peanut butter / coconut oil mixture in your measuring cup. Measure out 1/4 of the mixture over each of the 4 pecan dishes. Stir it just a bit to make sure all of the nuts are covered by the mixture, then put them in the refrigerator to set up.

That’s it! ๐Ÿ™‚ They set up pretty fast. Enjoy!!

 

 

Recipe Photo Walk-Through

My kitchen is dark so these pictures aren’t the greatest, but I thought it might help to show you a walk-through of this recipe. It’s pretty simple, but if you’re like me (NOT a cook, lol) this may prove helpful. ๐Ÿ™‚

Ingredients:
1/2 Cup Peter Pan Creamy Peanut Butter, 1/2 Cup Organic Extra Virgin Coconut Oil, 1 TSP Pure Vanilla Extract, 1 TBSP Torani Sugar Free Vanilla Syrup, 2 Cups Pecans.

Measure out your pecans into 4 individual dishes: 1/2 cup pecans per dish.

I used smaller plastic food storage containers.

Ingredients for Low Carb Bars

Combine 1/2 cup coconut oil and 1/2 cup peanut butter. I used a large glass measuring cup with a pour spout, so I could mix and pour easily.

Warm it up in the microwave just enough to melt both so you can stir it together well. I heat for 25 seconds and stir, then another 25 seconds until itโ€™s creamy and smooth. Add in vanilla extract and sugar free vanilla syrup. Mix well.

Mix Coconut Oil and Peanut Butter

You should have about 1 cup of the peanut butter / coconut oil mixture in your measuring cup. Measure out 1/4 of the mixture over each of the 4 pecan dishes.

Low Carb Recipe

Stir it just a bit to make sure all of the nuts are covered by the mixture, then put them in the refrigerator to set up.

LCHF Recipe

Let them get completely hard, otherwise you’ll have to eat them with a spoon. ๐Ÿ˜›

Remove from dish or container carefully (it should pop right out), and ENJOY!

LCHF Peanut Butter Pecan Bars

This recipe for homemade low carb bars is very versatile. Play around with your amounts to suit your preferences, or try different types of nuts! If you don’t like nuts, here’s an easy low carb peanut butter fudge without nuts. Enjoy! ๐Ÿ™‚

Best,
Lynn Terry,
aka @LowCarbTraveler

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

 

 

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About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
This entry was posted in Low Carb Desserts and tagged . Bookmark the permalink.

 

113 Responses to Easy Low Carb Peanut Butter Pecan Bars

  1. Nancy says:

    Do you have any measurements available for adding chocolate to this recipe? I’m thinking of maybe adding sugar-free chocolate chips & just melting them in with the peanut butter/coconut oil mixture. Would that work?

    • Lynn Terry says:

      Absolutely, Nancy – that would work great! Or you could stir them into the pecans instead of melting them for more of a “chocolate chip bar”. I would add 1/4 cup of the sugar free chocolate chips to this recipe, and see how that looks. It sounds about right…

    • Anthony K. Garcia says:

      I just completed 4 different versions of this recipe: #1 = chopped walnuts & pecans; #2 = sunflower & pumpkin seeds; #3 = whole pecans with a 1/4 cup of vegan carob chips; and finally #4 = mixed nuts with no peanuts and a 1/4 cup of vegan carob chips. I wanted to see what would work as I wanted a quick-easy snack going out the door! It’s in the refrigerator setting right now, wish I could include pictures but you get the picture ๐Ÿ™‚

  2. Karen Callahan says:

    Now THESE are tempting! I’d make it with fresh ground PB or almond butter ground at the store though… no sugar. Haven’t caved to holiday goodies yet… these just might be my one SPLURGE!

    • Lynn Terry says:

      That sounds great, Karen! ๐Ÿ™‚ I need to find a store that does that. Do you have a recommendation? Thanks!

      • Karen Callahan says:

        Well… Come to Fairbanks AK! I’ll take you to our local Fred Meyers (Kroger). ๐Ÿ™‚

      • Julie Cooper says:

        They do fresh ground peanut butter and or almond butter at at Winco in Vancouver Washington. It’s actually self serve!

      • Meagan says:

        Wincos usually sell it in the bulk department. You can use a food processor to make it if you can’t find one.

      • E.Beaver says:

        Try Fresh Thyme.

      • fred says:

        Winco has a nut butter grinder.

      • Jill Daniele says:

        Hi Lynn,
        I was just in Destin, Florida this week & Whole Foods had all of the nuts out to make peanut butter near the produce section. Almonds, peanuts etc… I also found that sugar free jam that you use. So some really great finds! Don’t know if you have a whole foods but it was worth my 1 hr drive for my low carb finds today!

      • Jill Daniele says:

        Hi Lynn,
        I was just in Destin, Florida this week & Whole Foods had all of the nuts out to make peanut butter near the produce section. Almonds, peanuts etc… I also found that sugar free jam that you use. So some really great finds! Don’t know if you have a whole foods but it was worth my 1 hr drive for my low carb finds today!

    • Meagan says:

      Fresh certainly is better, but there are plenty of peanut butters sold in jars with no sugar. I only use pb with just peanuts and maybe salt.

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  4. Maggie says:

    Could these be made in a bigger sheet and then cut or broken up for storage?

    Store on counter or in fridge?

    Could they be frozen to enjoy later?

    • Lynn Terry says:

      Store them in the refrigerator, otherwise they’ll melt. ๐Ÿ™‚ You could freeze them I suppose but I find one batch lasts me all week and keeps in the refrigerator just fine.

      And yes, you could do them in a sheet, in smaller containers (like a candy mold) or pretty much any way you please! Enjoy ๐Ÿ™‚

  5. Teri tillery says:

    I added chocolate protein powder and they were awesome!

  6. Mike says:

    Just made some today taste great and my kids love them. Thanks for the recipe

  7. Brooke Webb says:

    You can get fresh ground PB or almond butter at the food city on chapman highway. I’m sure other food city’s offer this as well.

  8. Michelle says:

    I have to try these Peanut Butter Pecan Bars!!!!

  9. Michelle says:

    Can’t wait to try these!!! They look really tasty.
    Michelle

  10. Belinda says:

    I love this pecan peanut butter treat!! We made it with almond butter and half the pecans to make it evened carbs. But great way to get your fats in with coconut oil.

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  12. Tina berryman says:

    Hey lynn! I M gping back to the kiss method of 3 items. Scale is just not moving. Bit also could you please send me or post your cucumber feta salad recipe. I would like to use that in my breakfast. As I am really getting sick of eggs
    Thanks

    • Lynn Terry says:

      Hi Tina ๐Ÿ™‚ Sure – but first, how are you tracking? I’d be happy to help you tweak. I do recommend 3IMAX, it really works for losing faster PLUS it makes life easier to stick to simple meals (lol): http://www.travelinglowcarb.com/6064/3-ingredients-rule/

      For the cucumber salad, I often just wash & cube a cucumber, salt it, then add a TBSP or two of real mayo and stir it all together. It’s best if you do that then refrigerate it while you make your meal – or just make it up to eat later.

      Sometimes I add a bit of diced tomato, but I really like about a TBSP of crumbled feta stirred in and nothing else. ๐Ÿ™‚ Enjoy!

  13. Kendra says:

    I made these last night they were so good. I used SF Carmel Torian syrup because I had it…still delicious

  14. Marcia says:

    I just made these…I have several sugar free syrups.. I have sugar Free chocolate syrup..I love chocolate didn’t think of using it..next time
    Thank you for the recipe

  15. Tiffany says:

    Is there a substitute for coconut oil? I am allergic to coconut. I thought about butter, but wanted to ask if anyone had success with substituting.

  16. Doddie Lankford says:

    You can use fresh ground PB or Almond butter as mentioned above. Or, try Smuckers Natural PB. Organic if you can find it. It has the oil on top because it doesn’t have the hydrogenated vegetable oils which are used for emulsification. It also doesn’t have any sugar or HFCS like Peter Pan, Jiff, and some of the other brands. Just peanuts and salt! Great stuff!

  17. Robin W says:

    Any suggestions for an alternative to using SF vanilla syrup? I’m not consuming fake sugars and those tend to have Splenda in them. I am okay with stevia or honey, though tend to only use those in a pinch. Every time I see you post this bar on your blog or Facebook I want to make it to have around for a go to savory snack, but haven’t tried it yet because of the syrup. Can I just skip it? Will it set up okay if I do? If it’s just for sweetness, I’d be good without it, just thought I’d ask… Thanks ๐Ÿ™‚

    • Lynn Terry says:

      Hi Robin! I only add it for flavor, and it’s a small amount for such a big batch – it’s totally fine without the sugar free syrup because I’ve made it that way too. ๐Ÿ™‚ Enjoy!

    • Coral z says:

      A great sub for flavored syrup is flavored liquid Stevia, English Toffee is my favorite. As a person who is no sugar/low carb I’m pretty careful about what I eat, and not only does Peter Pan peanut butter have sugar it has plenty of bad oils in it. Pleased to see plenty of people doing this with fresh ground nut butters. I’m in with a few tweaks

    • Jr says:

      Robin, I make these all the time without any sweetener; just PB & coconut oil. For a change of pace I add a teaspoon of powdered chocolate Pour it into a lined 8×8 pan. When set up I slice into 1″ squares and keep in the freezer for a quick pick up snack.

    • Angie says:

      Real maple syrup or honey would be my choice instead of that syrup and real organic peanut butter too!

  18. Beth says:

    These pecan bars are so good and a life (diet) saver! Luckily I was able to find no sugar added peanut butter. I froze mine and have pulled them out as needed. I eat a small square a day with some afternoon coffee and it’s such a treat. Thanks for the recipe.

  19. Trudie says:

    Any experiences replacing the syrupe with stevia and natural vanilla? I’m avoiding sucralose (SPLENDAยฎ Brand) and acesulfame potassium as I found they disturb my hunger/saturation balance..

  20. Terry says:

    Is a serving a half of a bar? You may have mentioned that, but can’t find it re-reading. The Nutrition facts show 8 servings, so….
    Also, I find my Coconut oil is very hard at room temp and difficult to spoon and get a 1/2 Cup. Any suggestions? Can it be a melted half cup?.Thanks

  21. Bethany says:

    I do not have acces to the sugar free syrup… Any suggestions for substitutions? Thanks for sharing this! It looks so good!

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  23. Catherine Willis says:

    OMG was this easy or what! Been saving this to finally get to. In the fridge now but look amazing. So excited.

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  25. Karen says:

    Forgive me if I missed this in the comments, but what about using PB 2? I know this would change the consistency as PB 2 is powdered.

  26. Jill says:

    Hi Lyn could you use almonds instead of pecans. They love great can’t wait to try them.

    • Lynn Terry says:

      Sure, Jill! Or walnuts even. ๐Ÿ™‚ You’d just need to adjust the carb count accordingly. I like pecans because they are the lowest carb / highest fat nut on the list. And they’re easier on my teeth. ๐Ÿ™‚

  27. Jolene says:

    Hi, Lynn! Just wondered if you gave healthist.co permission to post this whole recipe with pictures on their website??? And, by the way, I’ve made these several times and they are awesome!!

  28. Michelle says:

    Making another batch of these tonight . They are Fantastic!!!

  29. Michelle C says:

    Made these this morning! Melted half stick butter with 1 cup sugar free chocolate chips. Sprinkled unsweetened coconut flakes and about 1 cup of whole pecans. Then I doubled the peanut butter/coconut oil mixture and poured on top. All in 9x 12 baking dish. Oh and I was out of the vanilla syrup but had some coconut sugar free. Yum!!!

  30. SHEENA says:

    This recipe was great. The only thing I did different was swap out all vanilla items for maple. It was what I had on hand at the time. It tasted like a praline! Thanks for the recipe!

  31. Vicky says:

    I really appreciate the effort that people go through to post recipes like this online. I thought this looked great and like the ingredients fine separately. I was surprised to find I did not like it at all. Just a suggestion to anyone wanting to try this recipe since, at least to me, pecans are a bit expensive, make a smaller batch to test first. Thanks for sharing your recipe and I’m glad other people are enjoying ๐Ÿ™‚

  32. Sarah Long says:

    I tried this recipe and while it was ok it also made me slightly nauseous. The coconut oil and peanut butter together when hardened, not hard like hard candy but soft enough to chew but hard enough to stay together, have a weird texture when you eat it, it’s like it gives the same feeling if you ate solidified oil, not the best feeling. This alone kind of turned me off and gave me the queasy feeling.

    I also wish the recipe would say exactly what size this should be made for instead of just saying 4 separate small containers. What size containers should they be? It would have been easier to say it makes the equivalent of a 8X8 pan or the exact size of container that are used.

    • Karen says:

      3 months and 5 batches later…. I’m still addicted. ๐Ÿ™‚ I use only 1 Cup of pecans. I put mine in 8 aluminum foil/paper cupcake liners. It’s the purfect snack with my Natural Calm drink in the evenings.
      My daughter doesn’t like the artificial sweetener so used 2 tsp vanilla for flavoring.
      I am recently using a few drops of the Sweet Leaf Stevia – toffee flavor instead of the Torani Salted Carmel.
      We both like them very cold.
      No “texture” issues here but I can see where it might not work for some.

  33. Lynn Terry says:

    Good point, Sarah. I’m not much of a cook so my “recipes” are more like science experiments, lol. ๐Ÿ™‚ As I mentioned in the post, you should use the MyFitnessPal recipe calculator to calculate your serving sizes – as you can make them in pretty much any container and any size you please.

  34. Cindy S. says:

    I l9ve these. I make them in mini muffin tins, makes 24. My go to sweet.

  35. Regina says:

    Thanks so much for posting it. I have horrible food allergies and I can eat all these ingredients so it gives me a new snack option that is healthy and won’t make me sick!!

  36. Sjanette van der Sluijs says:

    Finely made them!! Without the syrup and sweetner, added a little salt. Made 16 little bars. Can’t wait to try cause I love pecans, peanut butter and coconut oil (and cottage cheese of course ๐Ÿ˜‰ )

  37. denise says:

    Would you consider these a fat bomb? I made them and I am now craving them.

  38. Sue says:

    Yum! I just made these with some of my own homemade PB. Next time I might lightly toast the pecans and add a dash of cinnamon and a little salt for a deeper flavor. But still, yum. Word to the wise: if you think you can just put these in an unlined metal mini muffin tin and pop them in the freezer because you’re impatient, they’re not going to come out easily. ๐Ÿ™‚

  39. Kellie says:

    Oh Lord! Add a little shredded coconut and a few Lily’s Chocolate Chips and I can die a happy woman!

  40. Jen says:

    What can be substituted for the coconut oil? I am highly allergic to it. I can only think of Palm oil for consistency but likely not same taste.
    Please help

  41. Miranda says:

    Are these more of a dessert bar or can I eat this as a meal replacement?

  42. Maria Robinson says:

    I had been eyeing this recipe for a while and just tried it today, I’m so sorry I waited, they are delicious. Half is too much of a serving for me so I cut it down to 1/4 and it was perfect. Thank you!

  43. Victoria Olson says:

    Isn’t there a lot of sugar in Peter Pan peanut butter? I’d use a ‘natural’ no sugar added peanut butter, instead.

    • Lynn Terry says:

      No. It’s Peter Pan Natural and has the same carb count as any other on the shelf. I compared them all, lol. I like the texture of it. ๐Ÿ™‚ But you can use any brand/type you prefer.

  44. Leslie says:

    I’ve had my eye on this recipe for a few weeks and finally got around to making a batch. However, I don’t know how long they need to stay in the refrigerator. Maybe I missed it being mentioned, but I cannot find this information. I’m very excited to try them!

  45. Cindy K. says:

    I read Peter Pan peanut butter and laugh because of how much sugar is in this product. Perhaps a no sugar added peanut butter alternative?

    INGREDIENTS: ROASTED PEANUTS, SUGAR, LESS
    THAN 2% OF: HYDROGENATED VEGETABLE OILS
    (COTTONSEED AND RAPESEED), SALT, PARTIALLY
    HYDROGENATED COTTONSEED OIL.
    CONTAINS: PEANUTS.

    • Lynn Terry says:

      You are welcome to use any Peanut Butter you prefer. I like Peter Pan Natural Creamy for the taste & texture. I never eat enough at once for it to really matter, and the carb count is the same on all of them – so that’s my preference. It doesn’t kick me out of ketosis or affect my weight loss, so that works for me. ๐Ÿ™‚

  46. Jacquie says:

    This isn’t low carb. The net carbs for the peanut butter alone is 16. That’s my whole intake of carbs for the day.

  47. HI Lynn, These look really good. I travel a lot in the car and on planes. Are these something I could put in my bag and take with? Because of the amount of fat I am thinking they would do best if kept cool. What can you tell me? Thanks

    • Lynn Terry says:

      Hi Denise ๐Ÿ™‚ They definitely melt quick, so they are best kept refrigerated and enjoyed straight out of the fridge.

      When I’m in the car I usually take almonds, pecans, walnuts, cheeses sometimes, and I love to make a trail mix with nuts and chunky musli: http://www.travelinglowcarb.com/musli – I’m eating that at my desk now, it’s delicious! ๐Ÿ™‚

  48. Stephany says:

    You said that pecans had the highest fat in nuts, but really it’s macadamia nuts. They are often left out in the keto diet but they are super good.

  49. Jill Daniele says:

    I made something like this last week. I used 1 cup of coconut oil, 1/2 cup of almond butter, 1/2 cup of real butter, 2 tbl of unsweetened cocoa, 1 tea real vanilla, 1 tea stevia. I melted all together in the microwave and then poured in my mold. Sprinkled with chopped pecans & sea salt on top & freeze for at least 1/2 an hr. They were very good!!

  50. Linda Peavy says:

    Peter Pan? You must not care about sugar.

    • Lynn Terry says:

      In trace amounts, no – I really don’t. I love the flavor & consistency of Peter Pan Natural Creamy and it’s only 4 net carbs per serving. I also eat strawberries and blueberries almost daily, which have small amounts of natural sugar. But I am out of chronic pain, and down to a size 4… and healthier and happier than I’ve ever been. ๐Ÿ™‚ So it’s all good.

  51. Nalana says:

    I don’t like artificial sweeteners. What can I use instead of the sugar free syrup?

  52. Ruqayyah says:

    The recipe sounds good but your using the worst kind of peanut butter… It had hydrogenated oils… The worst kind of fat that just sits there. Please make your own sugar free peanut butter. The reward is much better.

  53. Tawnia says:

    I made these earlier this week. I wasn’t sure if I was going to like them or not but they’re perfect for a quick snack as I’m heading out the door. Thank you so much for sharing. And I want to commend you for the way you handle responses to people that seem to be critical of what you’ve shared. I’m not sure I would be as nice as you. I just don’t understand why people take the time to post and are snarky in what they’re saying.

  54. Connie Beswick says:

    ok I have read all of the posts about this recipe ! I feel this lady has been kind to everyone on this site. She shared the recipe with all of us, not just her friends. NONE Of us are alike thank God ! So you do not like something in the recipe ask but do not be rude ! I know you had someone in your life who talked about manners right ? Then use them.

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