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Coconut Pecan Bites – A Low Carb Snack Recipe (Keto)

Nov 9, 2021 | Recipes | 0 comments

Low Carb Snack Recipe: Coconut Pecan Bites

Coconut Pecan Bites are a great low carb snack recipe, dairy free keto dessert, or even low carb Thanksgiving dessert! Just 9 simple ingredients.

These Coconut Pecan Bites came straight from our keto meal plans but I immediately knew I had to share the recipe with everyone!

While these do work well as a keto fat bomb, they're also a highly satisfying low carb snack recipe, perfect for anyone to enjoy. They're also sweet enough for a light dessert if you crave a sweet bite after lunch. And if you're looking for a low carb Thanksgiving dessert, these are perfect! They'd look so cute displayed on a tray and the crumbled pecans on top give a nice nod to the traditional pecan pie.

If you haven't tried cooking with monk fruit powder yet, this recipe is a great chance to give it a try! It's becoming more accessible all the time and offers a zero-carb alternative sweetener that actually tastes good. (If you're curious about monk fruit powder, you can learn more about it below the recipe.)

I hope you love it!

 

Coconut Pecan Bites

Ingredients

  • 3/4 cup pecans
  • 1/3 cup shredded coconut
  • 1/3 cup coconut butter, melted
  • 2 Tbsp flax meal
  • 2 Tbsp hemp seeds
  • 2 Tbsp coconut oil
  • 1/2 tsp vanilla*
  • 1/8 tsp salt
  • 1 tsp powdered monk fruit*
  • mini muffin tins

Instructions

  • Combine all ingredients in a blender or food processor.
  • Spoon mixture in 6 mini muffin tins, press down and top w/ chopped pecans. Refrigerate until set.

Notes

*Read all ingredient lists; avoid added msg, sugar, gluten, salt, etc.

What is the nutrition like for this low carb snack recipe?

Not only are these coconut pecan bites a great low carb snack recipe, they also offer several important nutrients!

Each bite has 22 grams of fat, 6.3 grams of carbs, 3.6 grams of fiber, 2.7 grams net carbs and 3 grams of protein. Compared to so many snacks that are all carbs, that's pretty good. A snack like this that includes plenty of healthy fats will keep you full for so much longer than a handful of protein.

In addition to a healthy macronutrient profile, these tasty little bites offer plenty of micronutrients:

Pecans (Copper, B Vitamins, Zinc, Magnesium)

Pecans and other nuts are considered excellent for heart health and they also add healthy fat to help keep you full until your next meal. If you are following a high fat keto diet, pecans are a great source of healthy fat because they're high in monounsaturated fatty acids which may benefit cholesterol levels. Pecans may also help improve blood sugar levels.

Coconut (B Vitamins, Copper, Iron, Selenium, Manganese)

Coconut appears in this recipe in 3 different forms so it's a good thing it's nutritious! Coconuts are very high in manganese, which is beneficial for metabolism and bone health. They also contain high levels of medium-chain-triglycerides (MCTs) which your body uses differently than other types of fat and may even encourage weight loss. Eating coconut may also help stabilize blood sugar.

Flax (Omega 3s, B Vitamins, Magnesium, Antioxidants, Protein)

Flax seeds are full of omega-3s, fiber and antioxidants. Because of these vital nutrients, flax may help reduce the risk of cancer, cardiovascular disease and even hot flashes! Flax offers ALA, a type of Omega-3 fatty acid, which may reduce inflammation, heart disease and stroke. Flax also contains a beneficial plant compound called lignans. Lignans are high in antioxidants and may help reduce the risk of both breast cancer and prostate cancer.

Hemp Seeds (Vitamin E, Potassium, Magnesium, Calcium, Iron, Zinc, Protein, Omega-3s)

Also known as “hemp hearts,” hemp seeds are high in ALA like flax seeds and are also high in linoleic acid. They may help reduce the risk of heart disease and reduce PMS and menopause symptoms. Hemp seeds are also an excellent vegetarian source of protein and healthy fats.

Tell Me More About Monk Fruit Extract

While it may seem like monk fruit extract is new due to its recent increase in popularity, monk fruit has actually been used for quite a while.

Monk fruit is grown in Southeast Asia and has been used for a long time in medicinal teas. Powdered monk fruit sweetener is made from an extract from the monk fruit and is up to 200 times sweeter than sugar. It is sometimes blended with other ingredients to cut the sweetness so make sure to taste test the version you buy to give you an idea of how sweet it is.

The extract contains no carbs or calories, making it perfect for Keto recipes like this one.

While we use powdered monk fruit sweetener here, it is also available in liquid and granulated form, so is pretty versatile in terms of how you use it.

Do Coconut Pecan Bites work as part of an easy keto meal prep session?

Yes! Coconut Pecan Bites make a great prep-ahead fat bomb. They come together really quickly in the blender and you store them in the refrigerator.

Make them during your weekly meal prep session and you'll have an easy-to-grab low carb snack or easy keto dessert available all week! You may even want to make a double batch to share with your family!

Get more ideas for easy keto meal prep here!

How to Get Enough Fat on a Keto Diet

It's easy to think that sticking to low carb is the hardest part of keto but eating enough fat can also be challenging!

One of the potential benefits of a ketogenic diet is encouraging your body to turn fat into ketones, sending energy to the brain. To supply enough fat to produce ketones, a standard ketogenic diet includes around 70% fat.

You can of course support this macronutrient goal by consuming high fat meals focused on certain cuts of meat, fatty fish, nuts, eggs, oils and full fat dairy.

However, this isn't always enough. This is where “fat bombs” come in!

A fat bomb is a high fat snack that helps people following the ketogenic diet eat enough fat to stay in ketosis.

Keto fat bombs can be a healthy and satisfying alternative to prepackaged snack foods, even for those who don't follow keto. Due to their high fat content, they help you stay full much longer than traditional snacks, which are often carb-based.

So how do you use fat bombs as part of the keto diet? Fat bombs are great for a quick breakfast if you're not following intermittent fasting. They also work for a pre- or post-workout snack, a mid afternoon snack or, as with these Coconut Pecan Bites, a low carb dessert.

To help those on a keto diet consume enough fat, our weekly keto meal plans include 4 keto-friendly meals and 2 prep-ahead fat bombs to enjoy throughout the week.

More Easy Dairy Free Keto Recipes

While dairy is frequently part of a keto diet, many people are sensitive to dairy. This doesn't mean you can't try keto! Here are some of my favorite easy dairy free keto recipes:

Keto Snickerdoodle Bars: Similar to my Coconut Pecan Bites, these Snickerdoodle Bars use coconut butter for a rich taste and high fat content. Almond butter also increases the fat content, while providing valuable nutrients. Plus, they're super delicious!

BLT “Pasta” Salad: You'll find easy keto adaptation instructions under the recipe in this post. Basically, all you have to do is replace the pasta with zoodles and possibly reduce the veggies a bit to fit within your daily carb goals.

Chorizo Bowls with Veggies: Use cauli rice, plenty of avocado, and chorizo to keep this one keto-friendly. I love recipes like this because they're both keto-friendly and family-friendly. Everyone can top their own bowl and you can easily offer the kiddos rice instead of cauliflower rice or a tortilla on the side.

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Allison Schaaf Chef, Prep Dish

Prep Dish is a gluten-free, paleo, and keto meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

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