Homemade Pecan Granola Bars Recipe
Pecan granola bars are a delicious and healthy snack that combines the richness of pecans with the wholesome goodness of oats, honey, and other natural ingredients. Perfect for on-the-go snacking, post-workout energy, or even as a quick breakfast option, these bars are easy to make and packed with nutrients. Here’s a detailed recipe and some tips to make your own pecan granola bars at home.
Ingredients
- 2 cups rolled oats
- 1 cup pecans (roughly chopped)
- ½ cup almond butter or peanut butter
- ⅓ cup honey or maple syrup
- ¼ cup coconut oil (melted)
- 1 tsp vanilla extract
- ½ tsp ground cinnamon (optional)
- ¼ cup dried cranberries or raisins (optional)
- ¼ cup chocolate chips (optional)
- Pinch of salt
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C). Line a baking dish (8×8 or 9×9 inches) with parchment paper for easy removal.
- Toast the Pecans and Oats: Spread the chopped pecans and rolled oats on a baking sheet. Toast them in the preheated oven for about 8-10 minutes, stirring halfway through. This enhances their flavor and gives the bars a nice crunch. Set aside to cool slightly.
- Prepare the Wet Ingredients: In a small saucepan, combine the almond butter, honey (or maple syrup), coconut oil, vanilla extract, and a pinch of salt. Heat on low until everything is well-combined and smooth. Stir frequently to avoid burning.
- Combine Wet and Dry Ingredients: In a large bowl, mix the toasted oats and pecans with the wet ingredients. Add the ground cinnamon, dried cranberries (or raisins), and chocolate chips if using. Stir until everything is evenly coated.
- Press the Mixture into the Baking Dish: Transfer the mixture to the lined baking dish. Press it down firmly using the back of a spoon or your hands to ensure the bars hold together once baked.
- Bake the Bars: Place the dish in the oven and bake for 15-18 minutes or until the edges are golden brown. Baking longer will result in crunchier bars, while shorter baking will give you softer bars.
- Cool and Cut: Allow the bars to cool completely in the baking dish (this may take about 30-45 minutes). Once cooled, lift the parchment paper out of the dish and cut the granola into bars or squares.
- Store: Store the bars in an airtight container. They can be kept at room temperature for up to a week or refrigerated for a longer shelf life.
Tips & Variations
- Customize the Nuts & Seeds: You can swap pecans with walnuts, almonds, or even sunflower seeds for variety.
- Sweetness Levels: Adjust the sweetness to your preference by using more or less honey or maple syrup.
- Add Protein: Mix in a scoop of protein powder for an extra boost if you’re looking to increase the protein content of your bars.
- Go Gluten-Free: To make this recipe gluten-free, use certified gluten-free oats.
- Chocolate Lovers: For a chocolatey treat, drizzle melted dark chocolate over the bars once they have cooled.
- Nut-Free Option: If you or someone in your household has a nut allergy, you can replace the almond/peanut butter with sunflower seed butter and the pecans with pumpkin seeds or coconut flakes.
Nutritional Benefits
Pecan granola bars are loaded with healthy fats, fiber, and protein. Pecans are a great source of antioxidants, vitamins, and minerals such as magnesium and zinc. The oats provide complex carbohydrates that give long-lasting energy, while the almond butter adds protein and healthy fats.
Making your own pecan granola bars at home is not only easy but also allows you to control the ingredients, ensuring a healthy and delicious snack that’s free from preservatives and artificial flavors. Whether you enjoy them as a quick breakfast or a mid-afternoon snack, these bars are sure to satisfy your hunger and boost your energy levels. Give this recipe a try and enjoy the wholesome goodness of homemade granola bars!
Nutritional Chart for Pecan Granola Bars (Per Serving)
Serving Size: 1 bar (based on 12 bars per recipe)
Nutrient | Amount per Serving |
---|---|
Calories | 220-250 kcal |
Total Fat | 15g |
– Saturated Fat | 5g |
– Monounsaturated Fat | 5g |
– Polyunsaturated Fat | 3g |
Cholesterol | 0mg |
Sodium | 50-70mg |
Total Carbohydrates | 20g |
– Dietary Fiber | 3g |
– Sugars | 9-12g |
Protein | 5g |
Calcium | 40mg |
Iron | 1.3mg |
Magnesium | 45mg |
Zinc | 1.2mg |
Vitamin E | 1.5mg |
Potassium | 150mg |
Breakdown of Ingredients:
- Pecans: Rich in healthy fats (especially monounsaturated fats), fiber, and a good source of magnesium, zinc, and vitamin E.
- Rolled Oats: Provide complex carbohydrates, fiber (beta-glucan), and some protein. Oats also contain important minerals like iron and magnesium.
- Almond/Peanut Butter: Adds protein, healthy fats, and vitamin E. Almond butter is slightly higher in vitamin E and magnesium compared to peanut butter.
- Honey/Maple Syrup: Natural sweeteners provide a source of quick energy, antioxidants, and small amounts of vitamins and minerals.
- Coconut Oil: Contains medium-chain triglycerides (MCTs) which can provide quick energy, along with some saturated fats.
- Dried Fruits (Cranberries/Raisins): Adds fiber, antioxidants, and natural sugars.
- Chocolate Chips (Optional): Provide a small amount of sugar and fat, but also antioxidants, especially if using dark chocolate.
Nutritional Notes:
- Protein: Almond butter and oats add a good balance of plant-based protein.
- Healthy Fats: Pecans and almond butter contribute to heart-healthy monounsaturated fats.
- Fiber: Oats and pecans are great for digestion, offering fiber that helps maintain satiety and digestive health.
- Sugars: The natural sweeteners used (honey or maple syrup) offer a healthier alternative to refined sugar, but still, it’s important to enjoy in moderation.
- Micronutrients: The pecans, oats, and almond butter offer a range of essential nutrients, especially magnesium, iron, and zinc, which are beneficial for energy, immune support, and overall well-being.
This nutritional breakdown can vary slightly depending on ingredient choices (like type of nut butter, optional ingredients, or brand variations), but it gives a general overview of what you can expect in terms of nutrition per bar.
FAQ: Pecan Granola Bars
1. Can I substitute pecans with another nut?
- Yes, you can substitute pecans with almonds, walnuts, cashews, or any nut of your choice. You can also mix different nuts to suit your taste.
2. How long do homemade pecan granola bars last?
- Pecan granola bars can last up to one week at room temperature when stored in an airtight container. If you refrigerate them, they can last for about 2 weeks. You can also freeze them for up to 3 months.
3. Can I make the bars gluten-free?
- Absolutely! Just ensure that you use certified gluten-free oats in the recipe. All other ingredients are naturally gluten-free.
4. What’s a good alternative to honey for vegans?
- You can use maple syrup, agave syrup, or brown rice syrup as a vegan alternative to honey. These options will still provide the necessary sweetness and binding.
5. Can I reduce the sugar content in the recipe?
- Yes, you can reduce the amount of honey or maple syrup used in the recipe. You can also substitute the dried fruits or chocolate chips with seeds like chia or flaxseeds to lower the sugar content further.
6. Are these bars suitable for kids?
- Yes, these granola bars are a healthy snack option for kids. You can adjust the ingredients to suit their preferences or dietary needs (e.g., nut-free versions for schools).
7. How can I make the bars crunchier?
- For crunchier bars, bake them for a few minutes longer. Be careful not to overbake them, as they can become too hard. You can also add extra toasted nuts or seeds for a crispier texture.
8. Can I add other ingredients to the recipe?
- Yes! You can customize your bars with additional ingredients like sunflower seeds, chia seeds, flaxseeds, shredded coconut, or even spices like nutmeg or ginger for extra flavor.
9. Can I use peanut butter instead of almond butter?
- Yes, peanut butter is a perfect alternative to almond butter. You can use any nut or seed butter based on your preference or dietary requirements.
10. How do I prevent the bars from crumbling?
- To prevent the bars from crumbling, ensure you press the mixture firmly into the baking dish before baking. Also, allow them to cool completely before cutting them into bars, as this helps them hold together better.
11. Are there any nut-free alternatives?
- If you’re looking for a nut-free option, you can use sunflower seed butter or tahini instead of almond or peanut butter. Replace pecans with seeds like pumpkin or sunflower seeds.
12. Can I make these bars without baking them?
- Yes! For a no-bake version, you can skip the oven step and refrigerate the bars for a few hours to set. Make sure the coconut oil and nut butter mixture is slightly thicker to help the bars bind without baking.
13. How many calories are in one pecan granola bar?
- Each granola bar contains approximately 220-250 calories, depending on the exact ingredients and serving size. You can adjust the recipe to make smaller portions if desired.
14. What kind of oats should I use?
- Rolled oats work best for this recipe as they provide a chewy texture. Instant oats can make the bars too soft, while steel-cut oats may not cook properly.
15. Can I use unsweetened dried fruit?
- Yes, using unsweetened dried fruit like cranberries or raisins is a great way to reduce added sugars while still enjoying the natural sweetness.