Paleo caveman diet

Breakfast cinnamon bars are a warmly spiced, keto-friendly morning bar that tastes like coffee cake. Hemp seeds, pumpkin purée, and almonds mix with coconut oil, eggs, and swerve, then steam into a moist, sliceable bar in the Instant Pot. Cut into four bars and grab one on your way out the door.

Breakfast Cinnamon Bars

(Total Time: 25 MIN| Serves: 2)

Ingredients:
2 tbsp coconut oil
1 cup (240 ml) unsweetened almond milk
2 large eggs
1/3 cup (720 ml) hemp seeds
1 tbsp almonds, chopped
1/3 cup (720 ml) pumpkin puree
2 tbsp (30 ml) sesame seeds

Spices:
2 tbsp (30 ml) swerve

Directions:

1. Line a small baking dish with some parchment paper. Set aside.
2. Place coconut oil and swerve in a microwave-safe bowl and microwave for 1 minute. Whisk together and transfer to a deep bowl along with the remaining ingredients. Stir well and transfer to the prepared dish. Loosely cover with aluminum foil and set aside.
3. Plug in the instant pot and pour in 1 cup (240 ml) of water in the inner pot. Position the trivet and place the baking dish on top.
4. Seal the lid and set the steam release handle to the ‘’Sealing’’ position. Press the ‘’Manual’’ button and set the timer for 15 minutes on high pressure.
5. When done, perform a quick pressure release by moving the pressure valve to the ‘’Venting’’ position. Carefully open the lid and remove the dish.
6. Chill for a while and cut into 4 bars. Serve immediately.
   Per Serving(Calories 417| Total Fats 36.7g | Net Carbs: 5g | Protein 17g |Fiber: 3.9g)

Pro Tips

• Microwave the coconut oil and swerve together for a minute and whisk until smooth — this melts the sweetener so it dissolves completely into the batter.
• Use a parchment-lined baking dish so the bars lift out cleanly once chilled and cut.
• Cover the dish loosely with foil before cooking so the steam sets the bars without making the top soggy.
• Chill the slab before cutting into 4 bars — hemp-based bars slice much more cleanly once cool.

Frequently Asked Questions

How many bars does this make?

Four hearty bars (two per serving at about 417 calories) — they're a full breakfast, not a snack.

Are they keto?

Yes — sweetened with swerve and built on hemp seeds and pumpkin, with just 5g net carbs per serving.

Can I make them in the oven?

Yes — bake at 350°F until set in the center. The Instant Pot version is faster and stays extra moist.

How do I store them?

Refrigerate up to 5 days in a sealed container. They hold their shape best straight from the fridge.

Stav Kogan

Breakfast Cinnamon Bars

Print Recipe Pin Recipe

Total Time 25 minutes mins

Servings: 2 servings

Calories: 417

Ingredients Method Nutrition

Ingredients

  

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• 2 tbsp coconut oil
• 1 cup unsweetened almond milk
• 2 large eggs
• 1/3 cup hemp seeds
• 1 tbsp almonds, chopped
• 1/3 cup pumpkin puree
• 2 tbsp sesame seeds
• 2 tbsp swerve

Method

 

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Nutrition

Calories: 417kcalCarbohydrates: 5gProtein: 17gFat: 37g

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