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Pecan Pie Protein Bars

By Sophia Dimkopoulos, RD

November 13, 2025

The cost of the average protein bar has never been higher, meanwhile most contain several ultra-processed ingredients and may also contain too much sugar for your taste. Instead, consider making your own protein bar like this pecan pie version. This one is super easy to make and delicious.

Many of us seek to get more protein into your day, but snack time can be the trickiest. This pecan pie protein bar recipe that includes 8 bars gives a perfect high-protein snack, including before or after a workout. In fact, it's a great recipe to add to your high-protein meal prep list.

Pecan pie protein bar ingredients

• Rolled oats: These provide whole-grain fiber — especially beta-glucans — that help support healthy digestion and promote fullness. They also contribute slow-burning carbohydrates for steady energy. Oats create the chewy base of the bars, and their absorbent texture helps bind the wet ingredients.

• Nut butter (almond, peanut or cashew): Nut butter delivers healthy monounsaturated fats for heart health, plant-based protein for muscle support, and vitamin E. Nut butter acts as a creamy binder, holding the dry ingredients together while adding richness to mimic the buttery feel of pecan pie.

• Ancient Nutrition’s Whey Protein (Milk Chocolate flavor): Whey is a complete protein rich in all essential amino acids, especially leucine, which supports muscle recovery, metabolism and satiety. Whey thickens the mixture and transforms the bars into a high-protein snack, while the milk chocolate flavor adds natural sweetness.

• Pecan halves: Pecans are rich in healthy fats, fiber, manganese, copper and antioxidants. They deliver a bit of natural plant-based protein and help with satiety. Pecans add crunch and authentic pecan-pie flavor.

• Milk: Milk provides high-quality protein, calcium and vitamin D (if fortified), all of which support bone health and recovery. Milk helps hydrate the oats and blends the protein powder and nut butter into a cohesive dough. It softens the texture and prevents the bars from becoming dry or crumbly. Note that you can also use a plant-based milk.

• Maple syrup: Maple syrup offers natural sweetness along with antioxidants and trace minerals like manganese and zinc. It provides sweetness and moisture that helps bind the bars. Maple syrup also reinforces the classic pecan-pie flavor profile. Note that if you want to lower sugar, you can use Lakanto Sugar Free Maple Syrup.

• Cinnamon and cloves: These spices contain antioxidants and compounds that support healthy blood sugar response and digestive comfort. They add cozy warmth and the unmistakable “pecan pie” spice profile. It boosts flavor intensity without adding calories and balances the sweetness.

Nutrition facts

Each pecan pie protein bar offers a well-rounded nutritional profile designed to keep you full, energized and satisfied. With 262 calories per bar, you get a balanced mix of 20.5 grams of carbohydrates, including 3.6 grams of fiber to support digestion and steady energy release. The 8.4 grams of natural sugars come primarily from maple syrup, offering sweetness without relying on refined sugar.

What really sets these bars apart is the 17.4 grams of protein, coming from whey protein and nut butter — making them an excellent option for supporting muscle recovery and maintaining satiety between meals.

The fat content is another strength of these bars. With 13.2 grams of total fat, including 6.7 grams of heart-healthy monounsaturated fats and 3.1 grams of polyunsaturated fats, the bars provide lasting energy and support healthy hormone and brain function.

Pecans, nut butter and oats contribute valuable micronutrients, including impressive levels of manganese (83% DV*) for metabolism and antioxidant support, copper (30% DV) for energy production, and vitamin E (26% DV) for skin and cellular health. Minerals like magnesium, phosphorus, and zinc — all above 17% of the daily value — further support muscle function, bone health, and immune balance.

Altogether, these bars deliver a nutrient-dense, high-protein snack that feels indulgent while offering meaningful health benefits.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to make a pecan pie protein bar

To make these cozy, pecan pie–inspired protein bars, start by gathering all your ingredients and prepping a large mixing bowl. Add the rolled oats, whey protein, cinnamon, cloves and a pinch of salt to the bowl, giving them a quick stir so the dry ingredients are evenly combined. This helps the spices disperse throughout the mixture and ensures every bite has that warm, pecan-pie flavor.

Next, add the nut butter, maple syrup and milk. The nut butter provides the “glue” of the recipe, so make sure it’s soft and easy to mix — if it’s too firm, warm it for 20–30 seconds in the microwave to help it blend smoothly.

Stir everything together until the mixture transforms into a thick, cohesive dough. Fold in the pecan halves last so they stay crunchy and intact. At this point, the mixture should feel sticky enough to hold together but not overly wet — if it seems too dry, add an extra splash of milk.

Line a banana bread tin or small loaf pan with parchment paper for easy removal, then transfer the mixture into the pan. Use the back of a spoon or your hands to press it down firmly, making sure to pack it tightly into all corners. This step is important for achieving bars that hold their shape and slice cleanly.

Place the pan in the freezer for about 45 minutes, or until the mixture has fully set and feels solid to the touch. Once chilled, lift the slab out of the pan using the parchment and place it on a cutting board. Slice into bar-sized pieces — whether you want thick, bakery-style bars or smaller snack squares is up to you.

Enjoy immediately or store the bars in the fridge or freezer for a quick, protein-packed treat anytime.

Other protein bar recipes

• Homemade chocolate protein bars

• Homemade collagen protein bars

• Birthday cake protein bars

• Carrot cake protein bars

Sophia Dimkopoulos is a Registered Dietitian who offers simply made recipes, nutrition education and wellness guidance.