Mediterranean Healthy Gluten-Free Pecan Pie Bars
These bars are a wholesome, gluten-free twist on the classic pecan pie. Instead of relying on heavy corn syrup, this recipe uses natural sweeteners like honey or maple syrup, and healthier fats like coconut oil or olive oil–based vegan butter. The crust is nutty and hearty, while the pecan topping is rich, slightly caramelized, and perfectly chewy. These bars are ideal for holiday gatherings, meal prep desserts, or a guilt-free sweet treat with coffee or tea.
Prep & Cook Time: About 45 minutes
Servings: 12–16 bars
Ingredients
For the Crust:
1 ½ cups gluten-free flour blend (almond flour or 1-to-1 GF flour blend)
¼ cup coconut sugar (or brown sugar) OR 3 tbsp maple syrup
¼ cup melted coconut oil, vegan butter, or unsalted butter
Pinch of salt
(Optional) 3–4 dates, blended into the crust for natural sweetness
For the Pecan Pie Filling:
1 ½ cups pecan halves (or chopped pecans)
½ cup honey or maple syrup (or coconut sugar for a deeper flavor)
3 tbsp coconut oil, vegan butter, or unsalted butter
2 eggs (or flax eggs for vegan option)
1 tsp vanilla extract
Pinch of salt
(Optional) 2 tbsp non-dairy milk for a creamier filling, or 1 tsp instant coffee/espresso powder for depth
Instructions
Preheat the oven
Set oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper.
Make the crust
In a bowl, mix the gluten-free flour, coconut sugar (or maple syrup), melted coconut oil/butter, and salt until crumbly but moist.
Press evenly into the prepared baking pan.
Bake for 10–12 minutes until lightly golden.
Prepare the pecan filling
In a saucepan over low heat, melt together the sweetener (honey, maple syrup, or coconut sugar) with coconut oil/butter.
Remove from heat and let cool slightly before whisking in the eggs (or flax eggs), vanilla extract, and a pinch of salt.
Stir in pecans until well coated.
Assemble the bars
Pour pecan filling over the pre-baked crust, spreading evenly.
Bake for 20–25 minutes, until the filling is set but slightly soft in the center.
Cool and slice
Let cool completely in the pan (you can chill for faster setting).
Lift out with parchment, slice into 12–16 bars, and serve.
Tips & Variations
Sweetener Options: Maple syrup gives a rich caramel-like flavor, while honey adds floral sweetness. Coconut sugar provides a deeper, earthy taste. Choose based on preference.
Vegan-Friendly: Swap eggs with flax eggs (1 tbsp ground flax + 3 tbsp water per egg) and use vegan butter or coconut oil for the crust and filling.
Nutty Twist: Mix in walnuts, almonds, or pistachios alongside pecans for a Mediterranean nut blend.
Spice It Up: Add ½ tsp cinnamon or cardamom to the filling for warm spice notes.
Extra Creaminess: Stir in 2 tbsp non-dairy milk or oat cream to soften the filling texture.
Espresso Kick: Add 1 tsp instant espresso powder to the filling for a mocha-like depth.
Make It Crunchier: Toast the pecans lightly before mixing them into the filling for a more intense nutty flavor.
Serving Suggestion: Pair with Greek yogurt or a drizzle of dark chocolate for a Mediterranean-inspired dessert plate.
Q&A
Q: Can I make these bars ahead of time?
A: Yes, they store well in an airtight container at room temperature for up to 3 days, or in the fridge for up to a week.
Q: Can I freeze them?
A: Absolutely. Wrap the bars individually or store in a freezer-safe container for up to 2 months. Thaw in the fridge overnight before serving.
Q: Can I use regular flour instead of gluten-free?
A: Yes, all-purpose flour works if you don’t need them to be gluten-free.
Q: Are these bars very sweet?
A: They’re naturally sweetened, so they’re less sugary than traditional pecan pie bars but still rich and satisfying. You can adjust the sweetener to taste.
Nutrition
(per bar, based on 16 bars)
Calories: ~180
Protein: ~3g
Fat: ~13g
Carbohydrates: ~14g
Fiber: ~2g
Sugar: ~8g
Sodium: ~60mg
(Values vary depending on sweetener and fat used.)
Conclusion
These Mediterranean Healthy Gluten-Free Pecan Pie Bars bring together the indulgence of pecan pie with wholesome, nutrient-dense ingredients. The nutty crust and caramelized pecan topping strike the perfect balance of chewy and crunchy, without relying on heavy corn syrup or refined flour. They’re an easy make-ahead dessert that fits gluten-free, and even vegan, diets while keeping the holiday spirit alive. A lighter yet satisfying treat to share at gatherings or enjoy as a personal snack.