Maple Pecan Protein Bars


It's Friday!

And I've got a treat for you!

In the form of protein snack bars.

Maple Pecan Protein Bars |

So what are these bars like, you ask?

Well, they're soft, thick, and they taste like maple-pecan bliss coated in a thin layer of extra dark chocolate. The texture and flavour is so good. And you know what else? To top it all off their really easy to make.

Maple Pecan Protein Bars |

I added 1/2 a cup of North Coast Naturals vanilla iso whey protein powder to rev up the protein in these bars. This protein powder is truly one of the best I've tried in terms of taste and blend-ability. So creamy + smooth! You can substitute your favourite vanilla protein to veganize these bars of course. Just make sure that whichever protein powder you use, it tastes good, because you will taste it.

Maple Pecan Protein Bars |

I actually made a double batch of these, pressed them into my trusty 7 x 5 baking dish, and cut the bars in half. That's why they look bigger in the above photo without the chocolate coating. The nutrition is the same as the single batch that makes 6 bars, but making the double batch this way gave the bars a nice height.

Maple Pecan Protein Bars |

The combination of pecans and coconut sugar is out of this world. Plus it also provides your body with some good functional fuel.

Maple Pecan Protein Bars |

These are perfect as a pre or post workout snack. They do best when stored in the fridge. They hold up pretty well for short periods of time when they've been out of the fridge, but they do tend to soften up a bit and get sticky.

Once you start making your own homemade energy/ protein bars you'll quickly realize how much better they taste than the store bought ones. Especially when you know 100% exactly how much of what ingredient went into them.

Adapted from Protein Pow

Maple Pecan Protein Bars

Maple Pecan Protein Bars |

by Jennifer Trennum

Keywords: food processor no-bake snack grain-free gluten-free vegan option soy-free protein low-sodium almond flour chocolate maple syrup almond milk bars


Ingredients (makes 6 bars)

  • 1/2 cup (50 g) vanilla whey protein powder (I used this one by North Coast Naturals)
  • 1/3 cup (40 g) pecan halves
  • 1/2 cup ground almonds
  • 2 tbsp coconut sugar
  • 1 tbsp lucuma powder (optional)
  • 2 tbsp unsweetened almond milk
  • 2 tsp maple extract
  • 1 tbsp maple syrup
  • 1/4 cup (40 g) dark chocolate


In a food processor, mix together vanilla protein powder, pecan halves, ground almonds, coconut sugar, and lucuma powder until smooth. Add in the almond milk, maple extract, and maple syrup. Mix well to combine.

Shape the dough into 6 bars using your hands or firmly press into a 7 x 5 inch baking dish lined with parchment paper. Place the bars in the fridge for 1 hour to firm up. If using the baking dish method, slice into 6 bars. Place the individual bars on a baking tray lined with a sheet of tin foil or parchment.

Melt the dark chocolate in a small heat proof bowl set over a pot of water on low heat. Dunk the bars into the melted chocolate or spoon the chocolate over them to coat. Return the bars to the lined baking tray. Garnish with a pecan on top of each bar and place in the freezer to set.

Store in the freezer for a week or longer in an air-tight freezer bag or container.

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Maple Pecan Protein Bars |

Now bring on the weekend!

Maple Pecan Cluster Granola

Maple Pecan Cluster Granola |

Dear Mother Nature,

Please stop snowing. We are running out of places to put it!

If you'd let me rant for a brief second; I've had enough of these frigid temps and constant shovelling. And since moving somewhere warmer is out of the question right now, I am ready to just go live on the ski hill until the snow melts. Yes that is the one good thing about all this lovely winter... Fresh powder! Although that might prove difficult as many of the ski hills around us closed up yesterday for blizzard conditions. How often does that happen? I mean really, you know it's bad outside when. 

Ahem (*clears throat*). Thanks for listening to my rant. Now let's get to the food!

Maple Pecan Cluster Granola |

I've got another granola recipe to share today. If you love cluster's in your granola then you're in for a treat!

Homemade granola is fairly big in my house. Once it's out of the oven it doesn't last very long. I recently experimented with using egg whites in my granola, adding them to the wet ingredients of the recipe. I was sceptical at first and thought it was a weird addition, but they really do help bind everything together and create some pretty big clusters. I mean just check out some the clusters I picked out in the photo below.

Maple Pecan Cluster Granola |

Maple Pecan Cluster Granola |

This granola is not too sweet and of course made from all-natural ingredients. The maple syrup really shines through. The vanilla and sea salt also helps to round out the maple pecan flavour. It's incredibly delicious and smells out of this world good.

Hello new oatmeal topper!

I might just have to make another batch this week. The first one is nearly gone. Enjoy!

Maple Pecan Cluster Granola |

Maple Pecan Cluster Granola |

Maple Pecan Cluster Granola Gluten-Free, Vegan Option, Vegetarian | Yields: 5 cups

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  • 2 egg whites (*vegan option: 2 tbsp chia seeds)
  • 1 tbsp coconut sugar (or other unrefined sugar)
  • 1/3 cup pure maple syrup
  • 1/2 tsp vanilla extract
  • pinch sea salt 


  • 2 cups gluten-free old-fashioned rolled oats
  • 1/2 cup pecan pieces
  • 1/4 cup raw unsalted sunflower seeds
  • 2 tbsp ground flaxseed
  • 2 tbsp shredded unsweetened coconut
  • 1/2 cup raisins


  1. Preheat oven to 275˚F and line a cookie sheet with parchment paper.
  2. In a large mixing bowl, whisk together wet ingredients until thoroughly combined. If you are making the vegan version swap the egg whites for 2 tbsp of chia seeds. Stir in dry ingredients, except coconut and raisins, and mix well to coat everything evenly.
  3. Turn the mixture out onto prepared cookie sheet and spread evenly. Bake until golden brown and dry, about 40 to 45 minutes, stirring halfway through.
  4. Remove from oven and stir in shredded coconut and raisins. Let the granola cool completely before enjoying and storing. Store in an airtight container. It will keep fresh for up to two weeks. If you store the container in the refrigerator it will stay keep fresh longer. 


*When making this recipe with chia seeds instead of egg whites, let the wet ingredients sit for 1 - 2 minutes before stirring in the dry ingredients.

To make this recipe gluten free make sure to use uncontaminated oats. 


Nutritional Information (with egg whites):

Serving Size: 1/2 cup Calories: 172 | Fat: 6.5g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3g | Protein: 3g | Sodium: 38mg | Cholesterol: 0g

Nutritional Information (with chia seeds):

Serving Size: 1/2 cup Calories: 174 | Fat: 7g | Saturated Fat: 1g | Carbohydrates: 26g | Sugar: 12g | Fiber: 3.6g | Protein: 3.7g | Sodium: 27mg | Cholesterol: 0g