Paleo Fig Bar Recipe (Healthy, Gluten Free, & Vegan)

These nostalgic soft, sweet bars are fun and easy to make. Plus, they taste so much better than the store bought variety. The taste and texture resembles the packaged fig bars we all grew up eating. My mom used to buy them as a “healthy” alternative to other cookies, but the nutrition comparison chart in the next section clearly shows otherwise;) Nabisco Fig Newtons are made with wheat flour, high fructose corn syrup, hydrogenated oil and artificial flavors. This detoxed recipe creates a soft cookie filled with a sweet, gooey homemade fig jam, speckled with tiny crunchy fig seeds and absolutely bursts with flavor.

We have 2 fig trees growing in our yard which produce hundreds of beautiful, plump figs throughout the summer. To create the jam in my bars, I use a few heaping cups of fresh figs, straight off the tree and still warm from the Arizona sunshine. I cook the figs down for about an hour with some water and about ⅓ cup of Granular Sugar Swap until I have a dark, rich and gooey fig jam. I know most people will only have access to dried figs so a ten minute soak in hot water and a quick pulse in the food processor will yield a very similar result. I love adding a dash of warming spices like cinnamon and cardamom to the dough for a not too overwhelming layer of flavor in this gluten-free fig bar recipe. Almond extract is also a nice addition to the dough for flavor variation. If figs aren’t your thing, substitute any unsweetened jam you have in the pantry in this basic fruit bar recipe.

A study of 150 people with chronic IBS-C (Irritable Bowel Syndrome with constipation) showed that just 4 figs twice daily greatly reduced symptoms. Two of these fig bars contain 10 grams of fiber, 35% of the daily. These nutritious fig-filled bars are a treat you can feel good about serving the kids (or yourself) anytime!

The DD Flour Swap makes it easy to turn this fig bar recipe gluten free and also helps improve digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swap work together to feed and increase beneficial gut bacteria. Plenty of good flora in your intestines can promote a strong immune system. Whole psyllium husk also binds waste and toxins in your intestines and helps clear them from the body. This recipe for gluten free fig bars is not only free from all the unhealthy ingredients found in traditional Fig Newtons but it’s actually gently detoxifying to the body…double win!

The plant soluble fiber from the psyllium husk and the digestive resistant fiber in the inulin work together to slow down digestion of this nutrient dense dessert. This helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels consistent without the normal sugar crashes one would experience with a traditional, carb-loaded fig bar.

I’ve made this vegan fig bar recipe with Whole-Grain and Grain-Free Flour Swap a few times. They are equally delish and both allow you to make your fig bar recipe gluten free and healthy! The Whole-Grain Swap bars have more slowly digesting carbohydrates, but I love the hearty, earthy flavor they have. The Grain-Free Flour will provide a keto/paleo version. The Grain-Free bars bake amazingly well, with a perfectly soft texture and a mild nutty flavor. I love using both flours in equal parts (¾ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1 ½ cups of Flour Swap the recipe calls for), this is my taste/texture preference in most desserts. Plus, mixing the flours is a great way to create a lower carb version of a gluten-free fig bar and still allows for a small dose of healthy grains.

For most of my patients, I’m an advocate of balanced macronutrient meals for breakfast, lunch and dinner. Here is an easy way to know what type of Flour Swap to choose to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating bars made with Whole-Grain Swap for dessert to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I recommend the Grain-Free Swap bars for dessert so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

4. Divide the dough in half. Make two 12x4” rectangles by pressing the dough out evenly with your hands on parchment paper. 

5. Spread one-half the fig jam lengthwise on the rectangle, leaving ½ inch of the dough edge clean. Use the parchment paper to fold the rectangle lengthwise and press the edges together. Repeat with the second rectangle.

6. Slice 16 equal bars and spread them evenly on the parchment lined baking tray.

7. Bake for 15-20 minutes until bottoms start to turn golden.

8. Remove and completely cool before transferring to a sealed container in the fridge for up to 1 week. Wrap tightly and freeze for long term storage.

*For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging. The overnight chill also slows down carbohydrate absorption making them tastier and healthier. Weird, but it works!