If you’re serious about keto and/or using it for therapeutic purposes, perhaps you’ve heard about 3:1 recipes (i.e. recipes with a ratio of three grams of fat for every one gram of protein plus carbs (or 75-percent fat in weight by grams). These are designed to give you optimal macros with every bite and are helpful if you want no-brainer ways to nourish yourself and stay in ketosis. The New Mediterranean Diet Cookbook by Martina Slajerova, Dr. Nicholas Norwitz, Thomas DeLauer, and Rohan Kashid is loaded with recipes that fit the bill, including this one. Read our full cookbook review and find more of their recipes here or scroll on to learn how to prepare these bar-mix-like bars that are unexpectedly savory and loaded with keto-friendly 3:1 ingredients.Here’s what the authors have to say about the recipe:“Brace yourself for a revelation: granola bars don’t have to be sweet. (Mind = blown.) Think of our savory granola bars as your favorite roasted nuts packed in a travel-friendly snack. We love these garlic-and-herb bars, but you can use any nuts, seeds, herbs, and spices you have on hand. Stash a few in a sealed container in your car or at your desk at work.”[Reprinted with permission from The New Mediterranean Diet Cookbook, 2021; Quarto Publishing Group USA Inc. Photo credit: Martina Slajerova and Jo Harding.]
Ingredients List
- 2 cups (7 oz) pecans
- 1/3 cup (3 oz) tahini
- 1/4 cup (1.3 oz) sesame seeds
- 1 large egg
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp chile flakes
- 1 tsp dried Italian herbs
- ½ tsp garlic powder
- 1 oz chopped sun-dried tomatoes
- 1 tsp onion powder
- 2 Tbsp (24 g/0.8 oz) nutritional yeast
- 1 Tbsp (15 ml) water
Instructions
- Preheat the oven to 285°F (140°C) fan assisted or 320°F (160°C) conventional.
- Roughly chop the pecans or place in a food processor and pulse until chopped but still chunky. Place the pecans in a bowl and add the remaining ingredients.
- Use your fingers to press the mixture into a medium baking dish (about 8 × 8 inch [20 × 20 cm]); use a silicone baking dish or a regular baking dish lined with parchment paper. Bake for about 25 minutes or until crispy. Remove from the pan and allow to cool slightly. Slice into 8 bars with a greased sharp knife. Store in a sealed container for up to 3 days or freeze for up to 3 months.
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Credits
PhotographyMartina Slajerova and Jo Harding
It looks so nice. Can you tell me, how many ml, your cups hold.
Excellent! I used the nutritional yeast flakes and substituted pb for tahini (didn’t have any lol). Wondering if anyone has used chopped roasted pecans for a different flavor profile?
This is one of my favorite recipes! I do experiment with other nut butters and it always turns out great! Thanks for posting the recipe again!
can one use peanut butter instead of tahini?
Give it a try 🙂
Any suggestions on replacing pecans? I’m allergic to pecans walnuts and Brazil nuts. Tia.
How about walnuts?
I made them with macadamia nuts even more fat that way.
Wow, these are fantastic! Trying to come up with recipes for my daughter that allow her to fuel up without relying on bread. These are delicious, filling and have a wonderful texture. Thanks!
We love that you’re making these for your daughter!
What can I replace the nutritional yeast with? I’m hesitant to omit it in case it’s an important part of the texture or binding.
I am also wondering if we are to use the fine powder nutritional yeast or the flaky stuff that is put on popcorn? would appreciate anyone’s feedback who has made them – thanks
Great recipe. The crunch is so satisfying and the savory flavor is amazing. The sundried tomatoes are a nice touch, they are like savory raisins. I will definitely be incorporating these into my routine. A nice protein filled treat without the guilt!
Thanks for the positive feedback 🙂
You got that right!