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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.
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. 🙂
These gluten free, low carb vegan breakfast bars are super easy to make and are soy free, sugar free, dairy free and egg free.
- 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
- 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.
- 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.
- Pour into the pan and bake for 40-45 minutes until a toothpick comes out clean when inserted in
- 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.