No Bake Pecan Pie Bars

GF V DF Jan 28, 2026

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It's a little late for pecan pie season, but who cares? A good dessert is a good dessert. These no bake pecan pie bars feature an oat flour based crust, a honey filling, and a crushed pecan topping. It's refined sugar free, gluten free, and can be made vegan if using maple syrup or sugar free syrup.

CRUST
- 1 cup (90 g) Oat flour
- 1 tbsp (14 g) Extra virgin coconut oil
- 1 tsp (5 g) Vanilla extract
- 1 tsp (5 g) Liquid monk fruit
- 1 tsp (3 g) Cinnamon
- 1/8 tsp (0.75 g) Salt
- 2 tbsp (30 g) Unsweetened almond milk

FILLING
- 4 tbsp (84 g) Honey
- 2 tbsp (32 g) Almond butter
- 1 tsp (5 g) Vanilla extract
- 1 tsp (3 g) Cinnamon
- 1/8 tsp (0.75 g) Salt

TOPPING
- 1 oz, chopped (28 g) Pecans

1. In a large glass bowl, combine together the crust ingredients - oat flour, melted coconut oil, vanilla extract, liquid monk fruit, cinnamon, and salt

2. Line a 9x5" bread pan with parchment paper. Lightly wet your hands to prevent sticking, and evenly press the crust into the pan

3. Rinse out your bowl, and combine together all filling ingredients with a silicone spatula - honey, almond butter, vanilla, cinnamon, and salt

4. Microwave the filling for 30 seconds. Pour into the pan, smoothing it around

5. Top with chopped pecans

6. Chill in the fridge for at least 2 hours before slicing

https://www.poormanprotein.com/recipes/pecan-pie-bars

Servings: 8
1 bar
Calories: 143
Protein: 3 g
Fat: 7 g
Net Carbs: 16 g
Fiber: 2 g

Description

It's a little late for pecan pie season, but who cares? A good dessert is a good dessert. These no bake pecan pie bars feature an oat flour based crust, a honey filling, and a crushed pecan topping. It's refined sugar free, gluten free, and can be made vegan if using maple syrup or sugar free syrup.

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Time

Prep Time:

15 minutes

Rest Time:

2 hours

Total Time:

2 hours 15 minutes

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Cost

Total Cost:

Cost per Serving:

$0.36

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Ingredients

Serving(s)

Crust

1 cup Oat flour
1 tbsp Extra virgin coconut oil
1 tsp Vanilla extract
1 tsp Liquid monk fruit
1 tsp Cinnamon
1/8 tsp Salt
2 tbsp Unsweetened almond milk

Filling

4 tbsp Honey
2 tbsp Almond butter
1 tsp Vanilla extract
1 tsp Cinnamon
1/8 tsp Salt

Topping

1 oz, chopped Pecans

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Instructions

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1. In a large glass bowl, combine together the crust ingredients - oat flour, melted coconut oil, vanilla extract, liquid monk fruit, cinnamon, and salt

2. Line a 9x5" bread pan with parchment paper. Lightly wet your hands to prevent sticking, and evenly press the crust into the pan

3. Rinse out your bowl, and combine together all filling ingredients with a silicone spatula - honey, almond butter, vanilla, cinnamon, and salt

4. Microwave the filling for 30 seconds. Pour into the pan, smoothing it around

5. Top with chopped pecans

6. Chill in the fridge for at least 2 hours before slicing

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Notes

1. For the sweetener, you can either use any of the following

1/4 cup (84 g) Honey
1/4 cup (80 g) Maple syrup
1/4 cup (80 g) Sugar free syrup

Nutrient	Honey	Maple Syrup	Sugar Free Syrup
Calories	143	137	116
Protein	2.8 g	2.8 g	2.8 g
Fat	7.1 g	7.1 g	7.1 g
Net Carbs	16.1 g	14.3 g	7.7 g
Fiber	2.3 g	2.2 g	2.3 g
Added Sugar	8.5 g	6.5 g	0.0 g
Sugar Alcohol	0.0 g	0.0 g	1.0 g

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Nutrition Facts

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Servings: 8

Serving Size: 1 bar

Calories: 143

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Total Fat: 7.1g (9% 9 % of Daily Value (78 g) )

Saturated Fat: 1.9g (10% 10 % of Daily Value (20 g) )

Polyunsaturated Fat: 1.6g

Monounsaturated Fat: 3.1g

Sodium: 93mg (4% 4 % of Daily Value (2300 mg) )

Total Carbohydrate: 18.4g (7% 7 % of Daily Value (275 g) )

Fiber: 2.3g (8% 8 % of Daily Value (28 g) )

Net Carbs: 16.1g

Total Sugar: 9.3g

Added Sugar: 8.5g (17%17% of Daily Value for added sugar (50 g))

Protein: 2.8g (6% 6 % of Daily Value (50 g) )

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Vitamin B12: 0.0mcg (0% 0 % of Daily Value (2.4 mcg) )

Vitamin D: 0.04mcg (0% 0 % of Daily Value (20 mcg) )

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Calcium: 32mg (2% 2 % of Daily Value (1300 mg) )

Iron: 0.86mg (5% 5 % of Daily Value (18 mg) )

Magnesium: 46mg (11% 11 % of Daily Value (420 mg) )

Potassium: 97mg (2% 2 % of Daily Value (4700 mg) )

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Glycemic Index

:

45.8

Glycemic Load

:

8.5

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Nutrition Score

:

7.0

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Sources of Inspiration

https://callascleaneats.com/healthy-pecan-pie-bars-gluten-free-refined-sugar-free/

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