November 22, 2020
Desserts

Low Carb Sweet Potato Pie Bars

These easy to bake, sweet potato based pie bars are perfect for the holiday season, even if you’re following a low carb diet. They feature a sugar free, gluten free, almond flour crust. It’s topped with a rich, velvety sweet potato pie filling made to be keto friendly too. Top it all off with crispy, crunchy, pecans and whipped cream for the perfect bite.

Sweet potato pie has quickly replaced classic pumpkin pie the past few years at my holiday table. While you can’t go wrong with my classic Low Carb Pumpkin pie recipe, I had to pay homage to the years spent living in South Florida and embracing so many new cultures and flavors. I also need to pay homage to my students who first shared the wonders of sweet potato pie with me, and for that I’ll always be grateful.

If you haven’t decided on a pie this year for Thanksgiving, or maybe you’re looking for a new fall treat, these are it! I love baking this in a “bar form” because they are so rich and decadent that eating such a huge piece would be an undertaking. Not to mention, it’s so much less work than rolling out an almond flour pie crust and getting everything fitted into a pie plate.

Low Carb Sweet Potato Pie Bars on a piece of parchment paper

None of that has to happen here! A quick mix of the crust, a quick mix of the filling, press, dump, bake, bam! You have the perfect low carb and yes, even keto diet friendly sweet potato pie inspired bars to serve for dessert. Grab the tips, techniques and more below along with the complete recipe. Let’s dive in!

“School” Supplies:

9×9 Inch Pan
Large Pot
Knife & Cutting Board
2 Mixing Bowls
Measuring Cups/Spoons
Rubber Spatula

“Class” Notes:

Below I’ll help break down the ingredients in these pie bars as well as help answer some questions related to being on a ketogenic diet to help make this recipe as fool proof as possible.

Is sweet potato keto friendly?

While I listed this recipe as low carb, it in fact can fit a keto diet (sometimes). While most people are going to stay away from starchy vegetables like sweet potatoes and squash, I have found that in some circumstances it can fit into a lower carb diet. Let me explain…

If you’re tracking your weight loss and staying in ketosis, you are most likely eating less than 20 grams of carbs a day. If you ate a regular, whole sweet potato in one serving you would be eating around 27 net carbs, making this a very high carb vegetable.

However, this recipe spreads out the carb count in the sweet potato bars to make 16 servings. Greatly reducing the total carbs within the recipe as whole. While they may not necessarily help promote weight loss per say, they can help you find a lower carb way to fit this treat within your dietary needs and lifestyle.

What’s the different between sweet potato pie and pumpkin pie?

At first glance they seem interchangeable, but they most definitely are different. While I love both this low carb pumpkin pie and sweet potato pie recipe, there are notable differences in taste and texture.

Pumpkin pie is much more of a custard base filling, where as the sweet potato pie is thicker, creamier, and richer in texture (like a baked sweet potato). The spices are similar with notes of cinnamon, nutmeg, allspice, and ginger giving both popular pies a similar flavor profile.

Sweet potato pie filling in a bowl, near the baked crust in a pan.

Ingredients:

Sweet Potatoes: I use four cups of baked sweet potato (or boiled) which is roughly two potatoes for this recipe give or take.

Baking-You can bake them at 400 F for 45 min until tender and then peel off the skin.

Boiling-For a faster method, I prefer to cut them in half, boil for 15 minutes and then cool them in ice water briefly. Simply push the potato right out of the skin and you’re good to go!

Have an instant pot? Try this recipe here as well for cooked sweet potato.

Eggs- These are used in the filling to help created a rich and creamy texture and to incorporate air so they are fluffy and light.

Heavy Cream- This is used in the filling to help add air, fat, and flavor.

Vanilla- Vanilla enhances the taste of the other spices and

Almond Flour: This is used in place of a traditional flour to be lower in carbs and gluten free as well. If you are allergic to nuts, you can substitute with coconut flour, but cut the amount used by 1/3 (so you would only use a 1/2 cup). Coconut flour retains moisture very differently and may result in a different texture.

Sweet potato pie filling poured into the 9x9 inch pan

Low Carb Sweetener: To sweeten the crust and the filling, I used a granulated low carb sweetener. I prefer either the Lakanto brand or Allulose brands personally for taste and texture. If you like your bars sweeter, add more as needed. The natural sugars in the sweet potato help already quite a bit in my opinion, so I like a 1/2 cup only.

Xanthan Gum: This acts as a binding agent and keeps the crust from being too crumbly. Do not omit or sub for arrowroot powder or even cornstarch if needed.

Baking Powder: This is a leavening agent used to help give the crust a little bit of a rise.

Melted Butter: This acts like a glue in the crust, by binding the dry ingredients together to be pressed into the pan.

Salt- This is used in the filling and the crust to enhance the other flavors in the recipe.

Pecans- Add some chopped pecans for a crispy crunchy and sweet topping (optional)

Keto pecan topping poured onto the sweet potato pie filling

Tips for preparing and baking-

Always full preheat your oven to 350 F before baking
Make sure to press the crust into a greased pan with a spatula or use the bottom of a measuring cup
Par-bake the crust so the filling doesn’t make it soggy
Let the bars fully cool and set in the fridge before slicing
Pipe on any whipped cream before serving so it holds up

Low Carb Sweet Potato Pie Bars on a tray

Happy baking! Don’t forget to grab my whole low carb and keto friendly holiday menu guide or this even more amazing fall comfort food holiday e-book too!