Paleo Pecan Pie Bars (Vegan)
Paleo Pecan pie bars that are vegan, grain free, dairy free, sweet, gooey and buttery for the most amazing nutty treat. This caramel coated dessert recipe is fun to make and perfect to share with friends and family over the holiday season.Have you ever imagined an addicting sinful dessert that's all gooey, chewy, chewy but […]

Paleo Pecan pie bars that are vegan, grain free, dairy free, sweet, gooey and buttery for the most amazing nutty treat. This caramel coated dessert recipe is fun to make and perfect to share with friends and family over the holiday season.

Paleo Pecan Pie Bars - Grain-free, refined, sugar-free and dairy-free pecan pie bars made with almond flour.  A delicious cleaner dessert recipe!

Have you ever imagined an addicting sinful dessert that's all gooey, chewy, chewy but crunchy, caramel-y but crispy, creamy and nutty with an explosion of flavor and texture?

In other words, these paleo pecan pie bars.

… Or gooey pecan bars as I like to call them.

The only thing that could possibly improve them is dipping them in dark chocolate.

Paleo Pecan Grain Free Pie Bars - Vegan, Dairy Free, Gluten Free, Refined Sugar Free & Healthy Dessert Recipe

First of all: I mentioned it in my recent post for Keto Pecan Pie, but I find some people turn their noses to pecan desserts because they assume they won't like them (that was me the first 18 years of my life).

Before you decide that you don't need these bars in your life, let me list all the reasons you have them. Starting with an overly descriptive summary of what a pecan bar really is.

If you've never tried pecan pie or pecan bars, here's the gist: deliciously gooey maple pecans engulfed in homemade caramel nestled on a shortbread crust with a thin layer of crunch at the top as well as a nice crunch at the bottom.

It's basically two layers of savage and savage rebellion.

Don't cancel me.

Vegan Paleo Pecan Pie Bars - Sticky Pecan and Caramel Bars on Shortbread Crust - an incredible, healthier, grain-free, dairy-free, gluten-free and delicious dessert recipe!  Egg and gluten free!

Along with being paleo, vegan, dairy-free, grain-free, and sweetened with less processed sugars, these pecan pie bars are a real treat to make.

This is a great family project to make with kidlets as well as cute edible gifts for friends and family. I strongly encourage you to make them for dessert for Thanksgiving!

Let's talk about the ingredients.

Ingredients for Paleo Pecan pie bars:

These pecan pie bars don't require a lot of ingredients! Here is what you need.

For the dough: almond flour, coconut oil, pure maple syrup, sea salt. These ingredients are simply mixed together to form a thick paste. Press this dough into a baking dish, creating a layer of shortbread crust.

Note: I have found that different brands of almond flour have varying absorption capacities. i use Bob's Red Mill Super Fine Almond Flour, but I had drastically different results when I tested the crust with a different brand.

If you are not using Bob's Red Mill Almond Flour and the crust mixture seems too dry, continue adding oil and pure maple syrup, one tablespoon at a time, until that a thick, sticky dough forms which can easily be pressed into a cookie layer. If the crust is crumbly, keep adding oil and pure maple syrup until it's no longer crumbly!

For the filling: Coconut milk, coconut sugar, maple syrup, vanilla extract, sea salt, raw pecans.

Coconut milk replaces butter or cream in making homemade caramel, and caramel is sweetened with coconut sugar and pure maple syrup.

The end result is a gooey, sticky caramel that you would never know is dairy free and made with more natural sugars. This caramel is used to gobble up raw pecans and it's the glue that holds it all together.

Vegan grain-free pecan pie bars that are paleo, dairy free, refined sugar free and healthier.  A delicious sticky pecan and caramel bar on a shortbread crust

How to make paleo pecan pie bars:

Prepare the shortbread crust:

Preheat the oven to 350 degrees F and line an 8-inch x 8-inch pan with parchment paper.

Combine all the ingredients for the crust and filling in a bowl until well combined - this will form a thick, sticky paste.

Transfer the dough to the baking dish lined with parchment paper and press into an even layer using your hands. Make plenty of holes in the crust with a fork to make sure it cooks evenly and doesn't tilt during baking.

Bake, 12 to 18 minutes, on the center rack of a preheated oven, until the sides of the crust are golden brown.

Remove the crust from the oven and let cool for a few minutes.

Prepare the caramel and pecan filling:
Heat the coconut milk and coconut sugar in a saucepan over medium-high heat and bring to a boil. Whisk until all the coconut sugar is dissolved. Continue cooking at a controlled boil, whisking occasionally, until a thick, sticky caramel-like substance forms and the liquid has been reduced to about ⅓ or ½ of its original volume, approximately 30 to 40 minutes.

Remove the caramel from the heat. Stir in the pure maple syrup, vanilla extract and sea salt and whisk until well combined. Add the chopped pecans and stir until well coated.

Transfer the topping mixture to the baking dish with the shortbread crust and smooth into an even layer.

Vegan pecan pie bars

Bake on the middle oven rack for 25 to 35 minutes, until the pecan mixture is bubbling and appears to have a thin crust on top.

Remove the pecan bars from the oven and let cool completely before slicing and serving. Note: After the bars have cooled for about 15 minutes at room temperature, you can transfer them to the refrigerator to speed up the process.

Pecan pie bars should be served cold, so keep them covered with plastic wrap in the refrigerator until you're ready to share. They can be stored at room temperature, but I find they prepare best and serve best when refrigerated. Leftovers can be frozen!

Vegan Paleo Pecan Grain Free Bars

Keto Pecan Pie Bars:

Looking for a low carb version of those pecan bars? No sweating! Just go to my Keto Pecan Pie recipe and follow it using a 9 inch baking dish instead of a pie pan. The concept is very similar to what you see in this recipe, but is made with a sugar free sweetener.

More Holiday Dessert Recipes:

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to verify it. Thank you for your support!

If you make this recipe, feel free to share a photo and tag @TheRoastedRoot on Instagram!

Enjoy these pecan happiness bars!

Vegan grain-free pecan pie bars that are paleo, dairy free, refined sugar free and healthier.  A delicious sticky pecan and caramel bar on a shortbread crust

Paleo pecan pie bars

Sticky caramel pecans on a buttery shortbread crust make the most delicious treat!

Impression

Prepare the shortbread crust:

  1. Preheat the oven to 350 degrees F and line an 8-inch x 8-inch pan with parchment paper.

  2. Combine all the ingredients for the crust and filling in a bowl until well combined - this will form a thick, sticky paste. Transfer the dough to the baking dish lined with parchment paper and press into an even layer using your hands. Make plenty of holes in the crust with a fork to make sure it cooks evenly and doesn't tilt during baking.

  3. Bake, 12 to 18 minutes, on the center rack of a preheated oven, until the sides of the crust are golden brown. Remove the crust from the oven and let cool for a few minutes.

Prepare the pecan and caramel filling:

  1. Heat the coconut milk and coconut sugar in a saucepan over medium-high heat and bring to a boil. Whisk until all the coconut sugar is dissolved. Continue cooking at a controlled boil, whisking occasionally, until a thick, sticky caramel-like substance forms and the liquid has been reduced to about ⅓ or ½ of its original volume, approximately 30 to 40 minutes.

  2. Remove the caramel from the heat. Stir in the pure maple syrup, vanilla extract and sea salt and whisk until well combined. Add the chopped pecans and stir until well coated.

  3. Transfer the topping mixture to the baking dish with the shortbread crust and smooth into an even layer.

  4. Bake on the middle oven rack for 25 to 35 minutes, until the pecan mixture is bubbling and appears to have a thin crust on top.

  5. Remove the pecan bars from the oven and let cool completely before slicing and serving. Note: After the bars have cooled for about 15 minutes at room temperature, you can transfer them to the refrigerator to speed up the process.

Nutritional intake

Paleo pecan pie bars

Quantity per serving (1 in 16)

Calories 299 Calories from Fat 189

% Daily Value *

Fat 21g32%

Carbohydrates 23g8%

Fiber 2g8%

Sugar 18g20%

Protein 6g12%

* Percent Daily Values ​​are based on a 2000 calorie diet.

Paleo Vegan Pecan Pie Bars are a healthier take on the classic pecan pie.  Caramel-coated pecans on a grain-free shortbread crust are an incredible treat.  Dairy free, sweetened with pure maple syrup #glutenfree #dairyfree #vegan #paleo #paleorecipes #paleolifestyle #healthylifestyle #healthydessert #holiday #thanksgiving

to set yourself up for success, think about planning a saine diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Simplify. Instead of being overly concerned with counting kcal or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious

Start slow and make changes to your eating vêtements over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every saine food choice you make counts.

Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

People often think of saine eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in brasseries. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad dressing is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model saine eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every tige. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient abondant, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The antioxidants and other nutrients in fruits and vegetables help protect against certain genres of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Choose saine carbohydrates and fiber sources, especially whole céréales, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.

Healthy carbs ( sometimes known as good carbs ) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels ne change pas.

Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Include a variety of whole grains in your saine diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your préférés.

Make sure you’re really getting whole céréales. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and cent pour cent whole grain.

Try mixing grains as a first step to switching to whole céréales. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole céréales. You can gradually increase the whole grain to 100%.

Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Good sources of saine fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce force mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Try different genres of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new possibilités for healthy mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good possibilités. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its travail. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your saine diet—sugar and salt.

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

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