You can use union types along with the never type to achieve this:
type IFoo = {
bar: string; can?: never
} | {
bar?: never; can: number
};
let val0: IFoo = { bar: "hello" } // OK only bar
let val1: IFoo = { can: 22 } // OK only can
let val2: IFoo = { bar: "hello", can: 22 } // Error foo and can
let val3: IFoo = { } // Error neither foo or can