Keto Maple Pecan Breakfast Bars – Easy, Nutty, and Satisfying

These Keto Maple Pecan Breakfast Bars bring cozy, bakery-style flavor to your morning without the sugar crash. They’re sweet, nutty, and lightly spiced, with a soft, chewy bite and a crisp top. Think maple pecan pie meets a wholesome granola bar—only low-carb and gluten-free.

They’re easy to make, great for meal prep, and hold up well for on-the-go mornings. If you want a breakfast that feels indulgent but keeps you on track, this is it.

Keto Maple Pecan Breakfast Bars - Easy, Nutty, and Satisfying

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 12 servings

Ingredients Method

Ingredients

  

• 2 cups fine blanched almond flour
• 1/2 cup unsweetened shredded coconut
• 3/4 cup chopped pecans, plus 2 tablespoons for topping
• 2 tablespoons golden flaxseed meal (optional but recommended for chew)
• 1 teaspoon baking powder
• 1/2 teaspoon fine sea salt
• 1 teaspoon ground cinnamon
• 1/3 to 1/2 cup granular erythritol or allulose (adjust to taste)
• 2 large eggs, room temperature
• 1/3 cup unsalted butter, melted (or coconut oil for dairy-free)
• 1 teaspoon pure maple extract (not maple syrup)
• 1 teaspoon vanilla extract
• 2 tablespoons unsweetened almond milk (as needed for consistency)
• Optional: 2 tablespoons sugar-free chocolate chips or chopped sugar-free dark chocolate

Method

 

1. Prep the pan: Heat the oven to 350°F (175°C). Line an 8x8-inch baking pan with parchment, leaving flaps for easy lifting. Lightly grease the sides.
2. Combine dry ingredients: In a large bowl, whisk almond flour, shredded coconut, chopped pecans, flaxseed meal, baking powder, salt, cinnamon, and sweetener until evenly mixed.
3. Mix wet ingredients: In a separate bowl, whisk eggs, melted butter, maple extract, and vanilla until smooth. If the butter starts to seize, add a splash of almond milk and whisk again.
4. Make the batter: Pour the wet mixture into the dry ingredients. Stir with a spatula until a thick, scoopable batter forms. If it looks dry or crumbly, add almond milk 1 tablespoon at a time until it holds together. Fold in chocolate chips if using.
5. Press and top: Transfer the batter to the pan. Press into an even layer with a spatula or damp fingers. Sprinkle the remaining pecans on top and press them in lightly.
6. Bake: Bake for 18–22 minutes, or until the edges are golden and the center looks set. A toothpick should come out with just a few moist crumbs, not wet batter.
7. Cool completely: Let the pan cool on a rack for at least 30–45 minutes before lifting the slab out. Cooling helps the bars firm up and slice cleanly.
8. Slice and serve: Cut into 9 larger bars or 12 smaller bars. Enjoy as-is or with a smear of almond butter.

Why This Recipe Works

• Balanced texture: A mix of almond flour, pecans, and shredded coconut gives a chewy interior and crisp edges.
• Real maple flavor, keto-friendly: A small amount of pure maple extract (not syrup) delivers that classic flavor without the carbs.
• Protein and fiber-rich: Eggs, nuts, and seeds make these bars filling and stable for energy, not spikes.
• Simple prep: One bowl, pantry staples, and 10 minutes of hands-on time.
• Customizable: Swap nuts, add chocolate chips, or adjust sweetness to your taste.

Ingredients

• 2 cups fine blanched almond flour
• 1/2 cup unsweetened shredded coconut
• 3/4 cup chopped pecans, plus 2 tablespoons for topping
• 2 tablespoons golden flaxseed meal (optional but recommended for chew)
• 1 teaspoon baking powder
• 1/2 teaspoon fine sea salt
• 1 teaspoon ground cinnamon
• 1/3 to 1/2 cup granular erythritol or allulose (adjust to taste)
• 2 large eggs, room temperature
• 1/3 cup unsalted butter, melted (or coconut oil for dairy-free)
• 1 teaspoon pure maple extract (not maple syrup)
• 1 teaspoon vanilla extract
• 2 tablespoons unsweetened almond milk (as needed for consistency)
• Optional: 2 tablespoons sugar-free chocolate chips or chopped sugar-free dark chocolate

Instructions

1. Prep the pan: Heat the oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment, leaving flaps for easy lifting.

   Lightly grease the sides.

2. Combine dry ingredients: In a large bowl, whisk almond flour, shredded coconut, chopped pecans, flaxseed meal, baking powder, salt, cinnamon, and sweetener until evenly mixed.
3. Mix wet ingredients: In a separate bowl, whisk eggs, melted butter, maple extract, and vanilla until smooth. If the butter starts to seize, add a splash of almond milk and whisk again.
4. Make the batter: Pour the wet mixture into the dry ingredients. Stir with a spatula until a thick, scoopable batter forms.

   If it looks dry or crumbly, add almond milk 1 tablespoon at a time until it holds together. Fold in chocolate chips if using.

5. Press and top: Transfer the batter to the pan. Press into an even layer with a spatula or damp fingers.

   Sprinkle the remaining pecans on top and press them in lightly.

6. Bake: Bake for 18–22 minutes, or until the edges are golden and the center looks set. A toothpick should come out with just a few moist crumbs, not wet batter.
7. Cool completely: Let the pan cool on a rack for at least 30–45 minutes before lifting the slab out. Cooling helps the bars firm up and slice cleanly.
8. Slice and serve: Cut into 9 larger bars or 12 smaller bars.

   Enjoy as-is or with a smear of almond butter.

How to Store

• Room temperature: Store in an airtight container for up to 3 days. Place parchment between layers to prevent sticking.
• Refrigerator: Keeps well for 1 week. The bars firm up in the fridge; let them sit out a few minutes before eating if you prefer a softer texture.
• Freezer: Freeze individually wrapped bars (or with parchment between) in a freezer-safe bag for up to 3 months.

  Thaw overnight in the fridge or 30 minutes at room temp.

Health Benefits

• Low in net carbs: Almond flour, coconut, and keto sweeteners keep sugars in check while providing satisfying flavor.
• Healthy fats and protein: Pecans, eggs, and butter offer steady energy and satiety, helping reduce mid-morning cravings.
• Fiber for digestion: Flaxseed meal and nuts add fiber that supports gut health and steady blood sugar.
• Nutrient-dense: Pecans bring vitamin E, magnesium, and antioxidants; almond flour adds additional minerals and protein.

Common Mistakes to Avoid

• Using maple syrup: Even small amounts add significant carbs. Use maple extract for flavor without sugars.
• Skipping the cool-down: Cutting too soon can cause crumbling. Let the bars set before slicing.
• Overbaking: Dry bars come from leaving them in too long.

  Pull them when edges brown and the center is just set.

• Wrong sweetener: Powdered erythritol cools the palate and can crystallize. Granular allulose gives a softer chew; erythritol works too but may be a bit crisper.
• Coarse almond meal: Use fine blanched almond flour for the best texture.

Alternatives

• Dairy-free: Swap butter for coconut oil and add a pinch more salt to balance flavor.
• Nut swaps: Replace pecans with walnuts, chopped almonds, or a mix of seeds (pumpkin, sunflower) for a nut-free vibe.
• Spice it up: Add 1/4 teaspoon nutmeg or cardamom for a warmer profile.
• Higher protein: Stir in 1–2 tablespoons unflavored or vanilla whey isolate; add a splash more almond milk if the batter gets too thick.
• Chocolate lovers: Sprinkle sugar-free chocolate chips on top before baking for a “streusel” look.

FAQ

Are these bars truly keto?

Yes. They use low-carb ingredients and keto-friendly sweeteners.

Net carbs per bar will vary by size and brand, but they’re designed to fit a keto or low-carb lifestyle.

Can I use coconut flour instead of almond flour?

Not as a 1:1 swap. Coconut flour absorbs much more liquid. If you must use it, start with 1/2 cup coconut flour and add an extra egg, then adjust with more almond milk as needed.

The texture will be denser.

What sweetener works best?

Allulose gives the softest chew and least aftertaste. Erythritol or a blend (like monk fruit with erythritol) also works. Adjust the amount to your sweetness preference.

How do I prevent crumbly bars?

Make sure the batter isn’t dry, don’t overbake, and let the bars cool completely before slicing.

Adding the flaxseed meal helps bind the mixture.

Can I make these egg-free?

You can try two flax “eggs” (2 tablespoons ground flaxseed + 6 tablespoons water, rested 10 minutes). The bars will be more delicate but still tasty.

Do they taste like real maple?

Yes—thanks to maple extract. It provides robust maple flavor without carbs, especially when paired with cinnamon and toasted pecans.

What size pan should I use?

An 8×8-inch pan yields thicker, chewier bars.

A 9×9-inch pan makes slightly thinner, crisper bars. Adjust bake time by a few minutes if using a larger pan.

Wrapping Up

Keto Maple Pecan Breakfast Bars deliver classic maple-pecan flavor in a convenient, low-carb bite. They’re easy to prep, adaptable to your taste, and perfect for busy mornings or a cozy snack.

Keep a batch in the fridge or freezer, and you’ll always have a satisfying, maple-kissed bar ready to go.