Fly your dessert flag high with these low-carb, refined sugar-free jam swirl bars in Fourth of July colors! These bars are super flexible when it comes to temperature — they’re great served chilled or outside in the warm summer heat. They freeze well too, so double the batch and store them in the freezer for that last-minute BBQ invite.

Nutrition Information

Serves: 9

Serving Size: 1 bar

  • Calories: 101
  • Fiber: 2g
  • Total Fat: 6g
  • Protein: 2g
  • Total Carbohydrate: 11g


  • 3 dates
  • ¾ cup water
  • 1 egg
  • 1 teaspoon vanilla
  • 1½ cups almond flour
  • 2 tablespoon almond butter
  • 2 tablespoons arrowroot flour (or tapioca flour)
  • ¼ teaspoon salt
  • ½ cup frozen raspberries
  • 1 tablespoon chia seeds (divided)
  • 2 tablespoons maple syrup (divided)
  • ½ cup frozen blueberries

How to Make It

  1. Preheat oven to 350° F.
  2. Boil dates and water for 5 minutes; do not drain.
  3. Add dates and water (which should be reduced down to about ½ cup now) to a blender with egg and vanilla and puree. Set aside.
  4. In a medium bowl, mix almond flour, almond butter, arrowroot flour (or tapioca flour), and salt.
  5. Stir together blender mixture with flour mixture until well combined.
  6. Spread batter evenly into a parchment paper-lined 8×8 baking dish. Bake for 18 minutes.
  7. While bars are baking, make the jam: In a saucepan, combine raspberries, ½ tablespoon chia seeds, and 1 tablespoon maple syrup. In a separate saucepan, combine blueberries, the remaining ½ tablespoon chia seeds, and the remaining 1 tablespoon maple syrup.
  8. Heat jam on medium-low heat. As the frozen berries are thawing, mash them and stir until mixture starts to thicken (about 5 minutes). Remove from heat and set aside.
  9. Remove bars from oven. Spoon dollops of jam onto bars, alternating blueberry and raspberry jams and gently spreading them until bars are completely covered. Then use a spoon to make swirling patterns in the jam.
  10. Place bars back into the oven for 5 minutes. Remove and let cool. Cut into 9 bars.

Disclaimer: The experiences and suggestions recounted in these articles are not intended as medical advice, and they are not necessarily the "typical" experiences of families with a child who has type 1 diabetes. These situations are unique to the families depicted. Families should check with their healthcare professionals regarding the treatment of type 1 diabetes and the frequency of blood glucose monitoring.