BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

January 28, 2019

BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

These butter pecan protein bars taste like a rich dessert, but they’re keto-friendly with less than 1 gram of sugar! They’re also vegan, dairy-free, gluten-free, and high in protein and fiber. One bar will definitely keep you full for hours. Think Quest bar, only now you can make your own endless flavor variations and spend a lot less! You might also like my Brownie Chip Protein Bars.

Did you know? IMO fiber syrup is rich in soluble fiber, a type of fiber that helps moderate blood glucose levels and lower cholesterol. Food sources of soluble fiber include oats, legumes, barley, fruits and vegetables (especially oranges, apples and carrots).

BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

Protein substitutes

These bars are made with just a few ingredients, the first being vanilla pea protein isolate (any brand is fine!). You can use a blend of pea and rice protein, or other plant-based protein powder; or even whey or casein if you leave out the water. You may even need a couple tablespoons of coconut flour if using whey or casein since these types of protein typically aren’t as absorptive as plant-based proteins.

Vitafiber syrup substitutes

The second major ingredient is Vitafiber isomaltooligosaccharide (IMO) syrup, made from the root of the tapioca aka cassava plant. Use my code “VFSARAHW20” for 20% off! As mentioned above IMO fiber is rich in soluble fiber, but it does have calories and can affect blood sugar. Those with diabetes or blood sugar issues should use sparingly.

If you don’t have IMO syrup, you can use another sticky syrup like maple syrup (will no longer be keto) and omit the added sweetener.

BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

Sweetener substitutes

For a little added sweetness I recommend Pyure Organic Stevia Blend, a natural blend of stevia and erythritol that’s sugar-free, virtually calorie-free, and twice as sweet as sugar. You can also use Truvia spoonable sweetener, or twice as much baking stevia or erythritol.

BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

Other substitutes

Next, you’ll need three tablespoons of cashew butter or other nut butter like almond butter or sunflower seed butter. For my vegan protein bars, I added one to two tablespoons of water to help the mixture stick to itself, but again, you can omit if using whey or casein.

BUTTER PECAN PROTEIN BARS (KETO, VEGAN)

Finally, I added some pure vanilla extract, butter extract, and pecan halves for a sweet buttery crunch! These are so good, I can’t wait to make more flavors! To be honest, I don’t even “love” the flavor of my current vegan protein powder but this improves it (haha).

Here’s the printable recipe for these butter pecan protein bars! I ‘d love for you to rate and comment below if you try it 😉

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5 from 1 vote

Butter Pecan Protein Bars (Keto, Vegan)

These butter pecan protein bars taste are keto-friendly with less than 1 gram of sugar! They're also vegan, gluten-free, and high in protein and fiber.
Course Snack
Prep Time 10 minutes
Chill time 20 minutes
Total Time 30 minutes
Servings 3 bars
Calories 188kcal
Author Sarah Wilkins, No Excuses Nutrition

Ingredients

  • 1/2 cup (60g) vanilla vegan protein powder*
  • 1/3 cup Vitafiber syrup* or sugar free pancake syrup
  • 3 tbsp. cashew butter*
  • 2 tbsp. calorie-free sweetener* optional
  • 1-2 tbsp. water see notes above
  • 3/4 tsp. vanilla extract
  • 1/2 tsp. butter extract*
  • 1/4 cup pecan halves optional

*See blog post above for substitutions.

    Instructions

    • Combine first seven ingredients (through extracts) in a medium mixing bowl until a thick dough forms. I found a rubber spatula works best.
    • Shape dough into a 6″x5″ rectangle and press pecan halves on top.
    • Cover with plastic wrap and chill in fridge for 20-30 minutes.
    • Remove from fridge and cut lengthwise down the 6-inch side, every two inches, to make three bars.
    • Store at room temperature or chilled in an airtight container up to one week.

    Notes

    Calories (per serving, minus optionals): 188kcal, Fat: 7.9g, Sat fat: 1.6g, Carbs: 12g, Fiber: 7g, Sugar: 0g, Protein: 20g, Sodium: 303mg
    Calories (per serving, including optionals): 245kcal, Fat: 13.8g, Sat fat: 2.1g, Carbs: 14g, Fiber: 7g, Sugar: 1g, Protein: 20g, Sodium: 303mg




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