If I hadn’t intended to create these bars to combat the keto constipation, they most likely would have had crack in the name somewhere! They are so freaking good and I had to restrain myself from eating the whole pan. Believe me it wasn’t easy. This is actually a treat I don’t advise that you eat a lot of. You might be thinking how small the bars are once you cut them up into 16 portions. But trust me, that is all you need to get things moving along if you know what I mean! Plus with the high fiber content they are actually more filling than you might think. You can even put them in the freezer and take out when you need them.
I bring this recipe to you on a personal note. I have had more surgeries than I care to remember and poor digestion is something that I have had a lifelong relationship with. It’s no wonder that the lovely side effect of constipation from keto and low carb came knocking at my door. While I count total carbs versus net carbs, I can still find some room for these yummy chocolate caramel pecan fiber bars in my diet. They make a world of difference if you suffer as I do and need something to keep you regular.
- 2 Cups Whole Unsalted Pecans
- 1 1/4 Cups Milled Flaxseed
- 3/4 Cups Sugar Free Dark Chocolate Pieces - Watch Labels very important! Get the hightest amount of cocoa you can and needs to be sugar free.
- 3/4 Cups heavy Whipping Cream
- 1 Cup Butter
- 1/2 Tsp salt
- 3 tsp pure vanilla
Preheat oven to 375 degrees
- Measure 2 cups of whole pecans and pour in a bowl. Break the pecans into pieces or in half. You can also place in plastic bag and give a good wack, But make sure to keep the pecan pieces large.
- Add 1 1/4 cups milled flaxseed to pecans and 1/2 tsp salt. Mix well.
- Measure out 1/4 cups of butter and then melt in microwave.
- Pour melted butter over pecan mixture and mix well.
- Spread out pecan mixture onto a baking sheet and place in oven for 10 to 12 minutes until the pecans are toasted.
- Remove from oven and place back into mixing bowl. Add 3/4 cups of sugar free chocolate bits and stir well until chocolate melts. Set mixture aside
Step 2 - Make Caramel
- In a sauce pan on medium low heat melt down 1/2 cups of butter. Continually whisk butter for about 5 minutes until it becomes browned or golden in color. Make sure to continually whisk so your butter does not burn.
- Once butter is browned slowly add in 1/2 cups of heavy whipping cream and 2 tsp vanilla. Continually whisking as your pouring small amounts at a time. It does look like it wants to separate but keep whisking as it will start to form a creamy texture. Whisk for about 3 minutes or until the caramel starts to become thicker.
- Remove from heat and continue to stir for another minute as it cools down. The caramel will thicken as it cools and continued stirring will help to keep it from separating.
- Pour caramel sauce over your pecan mixture and stir well. By now the chocolate bits will have melted to create a chocolate look to your bars and the caramel will hold it all together.
- Pour pecan mixture into a 8 x 8 well greased brownie pan and level the top.
- next repeat caramel steps only this time use 1/4 cups of butter, 1/4 cups of heavy whipping cream and 1 tsp of vanilla. Pour caramel mixture over the top of your bars. Pop in the refrigerator for an hour and ready to cut up and serve. These bars a very filling with the high fiber count, cut them into 16 squares for 1 square per serving. Keep refrigerated until ready to serve.