LowLow Carb Vegan Apple Cinnamon Breakfast Bars | Meat Free Keto - These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free. Carb Vegan Apple Cinnamon Breakfast Bars | Meat Free Keto - These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free.

Low Carb Vegan Apple Cinnamon Breakfast Bars

Sweet breakfast foods are hands-down my favorite category of Things I Like to Eat. Pancakes, waffles, “noatmeal” – you name it, and I would like to order it off of a diner menu or from a bakery. Of course, being both low carb and plant based (as well as gluten free) makes this pretty much impossible, and so like with most things, it’s got to be homemade. You guys have probably figured out that apple cinnamon is one of my favorite flavor combinations, and these low carb vegan apple cinnamon breakfast bars are basically my perfect pairing for a nice hot cup of coffee or tea.

This is actually an update of an old recipe, back from when my doctor told me I needed to add in eggs and dairy again (right after finding out I was allergic to a handful of nuts, and had a soy and gluten intolerance), and I listened for a brief period of time. It never really sat well with me, so I figured out alternative sources of vegan protein, and found a more supportive doctor. Don’t get me wrong, I’m not against listening to doctor’s orders, but this just wasn’t something that I could feel good about.

Anywho, I’m so excited to be able to make these again in their new, egg-free form, as it’s one of those recipes that I just keep circling back. They’re just so good! They’re also paleo (if you’re into that), high fat low carb (hflc), gluten free, dairy free, soy-free, low carb and keto friendly.

Low Carb Vegan Apple Cinnamon Breakfast Bars | Meat Free Keto - These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free.

Recipe notes for low carb apple cinnamon breakfast bars:

  • You are not somehow limited to eat these only for breakfast – they are super good, and thus I would recommend eating them for snacks, as well as dessert. 🙂
  • Yes, there is real fruit in these, in the form of freeze dried apples – don’t panic! The carbs that come from this are negligible, and the taste and texture are so much better with real fruit, than with extracts.
  • If you wanted to try this with fresh apples, I might suggest baking a tiny bit longer to help deal with the extra liquid.
  • When you’re entering the macros for these, remember that the carbs from Swerve and other erythritol sweeteners are 0g, as only a negligible amount actually digests. However, if you are using another brand, be sure to check the label, as many sugar free granulated sweeteners contain a lot of fillers, which may have carbs.
  • Seriously, let these cool before cutting into them, as they really will fall apart if you don’t.
  • I like to stop blending them while there are still little chunks of pecan and apple, but this produces a less fluffy and a little bit gritty looking bar. If you want them to look smooth, blend until it looks like baby food! To have it be smooth with some chunks of apple, I add it in two stages – half with the first bit, and then I crumble some in after while spooning everything into the pan. 🙂

Low Carb Apple Cinnamon Breakfast Bars

Category: breakfast

Cuisine: low carb vegan

Yield: 8 breakfast bars

Serving Size: 1 breakfast bar

Calories per serving: 146

Fat per serving: 13.9g

Carbs per serving: 2g net

Protein per serving: 1.7g

Fiber per serving: 3.1g

Low Carb Apple Cinnamon Breakfast Bars

These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free.

Ingredients

  • 1 cup water
  • 1 cup (110g) of pecans
  • 1/4 cup softened (50g) coconut manna/butter
  • 1/4 cup (7g) freeze dried apples
  • 2 tbsp Swerve, or other granulated sweetener
  • 1 tbsp psyllium husk OR ground flax seed
  • 2 tsp five-spice blend (or 1.5 tsp cinnamon)
  • 1 1/2 tsp baking powder
  • 1 tsp vanilla extract

Instructions

  1. Preheat the oven to 350. Grease an 8×8 brownie pan or use a silicon pan. Either way is fine! I also have made these in a 9" pie dish when my brownie pan was in use.
  2. So, this recipe is absurdly simple - dump everything into a blender and process until mostly smooth. I actually like it to have a little bit of texture, so I usually stop and check on this every few seconds, so it doesn't end up looking like baby food.
  3. Pour into the pan and bake for 40-45 minutes until a toothpick comes out clean when inserted in
  4. middle.
  5. This next step is pretty important - this needs to cool completely before being cut into! I mean totally and completely cooled. Otherwise, it will fall apart, and no one wants that. So, wait a little bit before trying to dig in, and you should be fine.
http://meatfreeketo.com/low-carb-apple-cinnamon-breakfast-bars/

Low Carb Vegan Apple Cinnamon Breakfast Bars | These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free.

Low Carb Apple Cinnamon Breakfast Bars | Keto, LCHF and super delicious

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9 Comments

  • Koco March 3, 2016 at 2:13 pm

    Can anything replace the coconut manna?

    Reply
    • Liz March 3, 2016 at 2:20 pm

      Absolutely! Most nut butters can replace coconut manna in baking recipes. 🙂

      Reply
  • Rachel July 16, 2017 at 7:55 am

    Hi, I’m allergic to nuts (except almonds), could I use almonds instead? or do you have any other suggestions?

    Reply
    • Liz July 16, 2017 at 9:34 pm

      Hi Rachel! You can definitely use almonds instead. You can also use sunflower seeds all ground up (or even hemp seeds all ground up).

      Reply
      • Rachel July 17, 2017 at 1:36 am

        Thank you!! 🙂 can’t wait to make these!

        Reply
  • Susan January 27, 2018 at 7:58 pm

    Do you need to presoak the pecans? I think I’m going to try these with dehydrated apples rather than freeze dried. Hoping it works. Sounds delicious. New to your site and really love it.

    Reply
    • Liz January 27, 2018 at 8:02 pm

      Good question, Susan! You don’t need to pre-soak the pecans! Dehydrated apples should also work great! If you’d like, you can let the mixture sit in the pan for 5-10 minutes before putting it in the oven, to make sure everything incorporates well! I’m so glad you’re enjoying the site and hope this turns out for you as well!!

      Reply
  • Cametra January 28, 2018 at 5:23 pm

    Sorry to ask a silly question, but how many servings does this recipe create?

    Reply
    • Liz January 28, 2018 at 5:35 pm

      Not a silly question at all! This makes 8 square, but I normally eat two servings at a time… 🙂

      Reply

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