These low carb high fat Peanut Butter Pecan Bars are healthy, really easy to make, and melt-in-your-mouth delicious! 🙂 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!
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
Notes:
You 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:
As you can see, they are large and nutty. 🙂 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.)
Instructions
Measure 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! 🙂 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. 🙂
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.
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.
Let them get completely hard, otherwise you’ll have to eat them with a spoon. 😛
Remove from dish or container carefully (it should pop right out), and ENJOY!
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! 🙂
Best,
Lynn Terry,
aka @LowCarbTraveler
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?
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…
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 🙂
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!
That sounds great, Karen! 🙂 I need to find a store that does that. Do you have a recommendation? Thanks!
Well… Come to Fairbanks AK! I’ll take you to our local Fred Meyers (Kroger). 🙂
I was born in fairbanks
And you LEFT! 😉 I moved here when I was 21. Now I’m 60.
They do fresh ground peanut butter and or almond butter at at Winco in Vancouver Washington. It’s actually self serve!
Wincos usually sell it in the bulk department. You can use a food processor to make it if you can’t find one.
Try Fresh Thyme.
Winco has a nut butter grinder.
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!
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!
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.
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?
Store them in the refrigerator, otherwise they’ll melt. 🙂 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 🙂
how, then, are these for “travel” if they melt?
I eat them at home, Monika 🙂
Hi, Monika!! I travel with fat bombs quite regularly. If you have a hot/cold thermos, put it empty in the freezer at least 10 minutes before you want to fill it, put parchment papers between the fat bombs. I don’t remember the last time I ate anything out that was bought. 🙂
I added chocolate protein powder and they were awesome!
Good to hear, Teri! 🙂
How much of the protein powder did you add?
Just made some today taste great and my kids love them. Thanks for the recipe
Awesome, Mike – I’m so glad you all enjoyed them! 🙂
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.
I have to try these Peanut Butter Pecan Bars!!!!
Can’t wait to try these!!! They look really tasty.
Michelle
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.
I’m so glad you enjoyed it, Belinda! 🙂
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
Hi Tina 🙂 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. 🙂 Enjoy!
I made these last night they were so good. I used SF Carmel Torian syrup because I had it…still delicious
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
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.
Hi Tiffany,
The only thing I know of that “sets up” like coconut oil… would be lard. I think? Does anyone else know of a good alternative??
Cocoa butter
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!
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 🙂
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. 🙂 Enjoy!
Awesome! Thanks, Lynn 🙂
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
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.
Real maple syrup or honey would be my choice instead of that syrup and real organic peanut butter too!
Hi Angie,
That would not work on a ketogenic low carb diet, but definitely for a paleo diet – which is similar, but not keto.
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.
I’m so glad you’re enjoying them, Beth! 🙂
Any experiences replacing the syrupe with stevia and natural vanilla? I’m avoiding sucralose (SPLENDA® Brand) and acesulfame potassium as I found they disturb my hunger/saturation balance..
Yes, Trudie – the recipe is super simple and very forgiving, so you can easily use your own preferences. 🙂
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
Hi Terry,
It really depends on the portions/sizes you make, or what sizes your containers are. I use the free recipe calculator at MyFitnessPal to get my carb counts & macros just right: http://www.myfitnesspal.com/recipe/calculator
My coconut oil is pretty hard too but I just use a sturdier serving spoon – but yes, you could melt it a bit to make it easier.
I use an ice cream scoop for my coconut oil. I just scoop it like ice cream. Lol.
I do not have acces to the sugar free syrup… Any suggestions for substitutions? Thanks for sharing this! It looks so good!
You can use any sweetener you prefer. Or you can get the sugar free syrup at Wal-Mart, at many other stores too, or online at Amazon or Netrition: http://www.netrition.com/cgi/goto.cgi?pid=204-0006&aid=3558 (that’s where I order mine).
OMG was this easy or what! Been saving this to finally get to. In the fridge now but look amazing. So excited.
Enjoy, Catherine! 🙂
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.
I haven’t tried that, Karen – so I’m not sure…
Hi Lyn could you use almonds instead of pecans. They love great can’t wait to try them.
Sure, Jill! Or walnuts even. 🙂 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. 🙂
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!!
No Jolene – and I am in the process of taking legal action against them for the copyright violation. 🙂
Now I feel pretty good about shaming them before checking with you!! 😀 Keep the yummy recipes coming!!
lol – Thank you!! 🙂 *cheers*
Making another batch of these tonight . They are Fantastic!!!
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!!!
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!
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 🙂
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.
3 months and 5 batches later…. I’m still addicted. 🙂 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.
Good point, Sarah. I’m not much of a cook so my “recipes” are more like science experiments, lol. 🙂 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.
I l9ve these. I make them in mini muffin tins, makes 24. My go to sweet.
Do you use the liners in the mini muffin tin?
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!!
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 😉 )
Would you consider these a fat bomb? I made them and I am now craving them.
I just call them “good food” lol, but they probably do meet the criteria for a fat bomb.
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. 🙂
Oh Lord! Add a little shredded coconut and a few Lily’s Chocolate Chips and I can die a happy woman!
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
I’m honestly not sure, Jen – the coconut oil sets up hard when you refrigerate it.
Plus, the whole point of this recipe is to get MCT grade coconut oil into your diet. 🙂
Looks like an awesome recipe. Can I use MCT oil instead of the coconut oil? Also, what would be a good replacement for the vanilla sugar free syrup? Could I use liquid stevia instead? Thanks!
Hi Teresa! Yes, I used MCT coconut oil. You can use whatever you prefer to sweeten – and sweeten to taste. I don’t like mine very sweet.
Are these more of a dessert bar or can I eat this as a meal replacement?
Hi Miranda 🙂 I don’t make mine very sweet, but you can if you want to. I eat them as a meal. They are very filling!
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!
I’m so glad you enjoyed them, Maria! 🙂
Isn’t there a lot of sugar in Peter Pan peanut butter? I’d use a ‘natural’ no sugar added peanut butter, instead.
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. 🙂 But you can use any brand/type you prefer.
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!
Hi Leslie 🙂
I am honestly not sure. You want to wait until they set up completely (not soft at all) – unless you want to eat them with a spoon. 🙂
I waited about three hours and couldn’t wait any longer. They were ready and OH MY. These are delicious! I used a lot less pecans than you did and I regret that. I thought it seemed like a lot, but it really needs it. I’ll make it again tomorrow and will play with the recipe a bit.
Thank you for this sweet treat idea! It certainly felt like I was cheating and gave me the satisfaction I was desperately searching for.
I must ask, did you make this up yourself?
I did, but it actually originated from this recipe: http://www.travelinglowcarb.com/5184/coconut-oil-candy-recipes/ but I never could get the chocolate right. I liked the peanut butter part so much that I made “fudge” instead… then added pecans to make the bars. 🙂
It’s great without the pecans too! See: http://www.travelinglowcarb.com/6247/low-carb-peanut-butter-fudge/
Thanks for the links! I’ve made two batches since last night (lol) and my big question is, how did you get them to not stick? You mention that they pop right out, but mine stick and fall apart. I end up eating it with a fork. Any tips?
Hmm, in that case use Parchment Paper in your container. 🙂 Nothing sticks to parchment paper!
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.
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. 🙂
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.
No Jacquie – it’s only 3 net carbs per serving. 🙂
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
Hi Denise 🙂 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! 🙂
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.
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!!
Peter Pan? You must not care about sugar.
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. 🙂 So it’s all good.
I don’t like artificial sweeteners. What can I use instead of the sugar free syrup?
Hi Nalana,
I’ve made it without the sweetener and like it just fine that way too. If you’re not used to things being sweetened anyway, you’ll like it without too!
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.
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.
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.
What size is one serving? Can you give grams/oz plz. Thanks.
Hi Rhonda,
It really depends on how you make them, and what size you make them. You can use the MyFitnessPal Recipe Calculator to put in all of your ingredients and amounts, and how many servings it makes – so you can log them correctly.
I tried using cocoa butter because I can’t tolerate coconut oil and it worked great. I also used hazelnuts and added 2 tablespoons of cocoa powder. I only have small pieces since I use it as a snack or a fat bomb, not a meal replacement. I’m going to get about 16-32 servings depending on if I take a half or whole tablespoons worth.
Those sound like delicious modifications! 🙂 I love how versatile this recipe is. There are so many creative things you can do with it!
These are delicious. I have not cared for most of the fat bombs that I have tried. I left out the sugar free syrup and substituted with a few drops of toffee flavored stevia and a little maple extract. These kept me from digging into the Halloween candy last night.
Can I use regular peanuts In this? Instead of pecans?
Hi Donna,
Pecans are very low carb and very high fat. I’m not sure about peanuts, so I would look at the serving size and the nutrition facts for that serving, to decide. You can put it into the free MyFitnessPal recipe calculator to see how they come out carb count wise.
Hi- these look amazing!! Pecan pie is my all time favorite but it’s so full of sugar! This looks like an amazing alternative!
Just one question :
What is the sugar free syrup for? Flavor? To bind it together? Can it be omitted?
Thank you!
Chantik
Hi Chantik,
The syrup is just for added flavor, I actually make this recipe without it now and it’s just as good. 😉
But if you like pecan pie, check THIS out: https://www.travelinglowcarb.com/21766/low-carb-pecan-pie-recipe/ 🙂 It’s a winner of a recipe!!
I like nuts of all kinds, but macadamia is my absolute favorite, and I’m thinking that this is going to be made with them first. Sounds so very good, and so EASY! I love that, because I have a pseudo kitchen right now, while waiting for an apartment to open up that has a real kitchen. Things have to be easy to cook/bake/make, or I’ll end up eating out a lot, and I don’t enjoy doing so.
Thank you for posting this super simple and easy recipe!
Hi Joyce 🙂
I just tried a macadamia coconut nut butter yesterday that was HEAVENLY. They are portable packets too! See: https://www.travelinglowcarb.com/22585/fbomb-discount/ I got us a very generous discount on them, and they come in 4 flavors.
I like easy/convenience too, but also simple & healthy, and those are great when you’re traveling or on the go. 😉
How long is the “setting in refrigerator” process? Just curious how quickly the bars would be ready for consumption. 🙂