Low Carb Keto Chocolate Protein Bars (Nut Free)


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These delicious Keto Chocolate Bars are a low-carb, sugar-free, gluten-free, and nut-free no-bake recipe too! Perfect for a healthy snack to go and take out in lunch boxes!

When it comes to candy bars, I love everything; creamy, salty, soft, stuffed with nuts, stuffed with coconut, etc. I’m all about chocolate.

But I’m not quite into the sugar. Making a chocolate bar just for snacking was not my plan here. If I’m going to have a snack, I want it to include a good amount of protein and fat and, of course, low in carbs.

Most store bought keto protein bars on the market today contain nuts. They often contain almond flour or almonds or cashews or some form of nut butter. I love that we can now find so many keto snacks online now, but when you have a nut allergy or your child or spouse suffers from it, it is impossible to buy most of the protein bars available.

When you’re on a keto diet and even a low-carb diet, a good amount of protein and healthy fats will help keep you full. Keeping the carbs low, these bars have a total of 5 carbs with dietary fiber at 2 grams. If you count the net carbs, these contain 3 grams per serving. If you’re also tracking calories, one of my keto protein bars is only 150 calories. My keto protein bars don’t need to be refrigerated, which makes them easy to grab and go!

This recipe was born out of a small desire for my youngest to have a homemade chocolate bar knowing exactly what’s inside. If you haven’t followed me for a very long time, you might not know that my youngest is allergic to nuts.

It’s been a few long years of struggling to find something store bought that didn’t cause her a reaction. My desire has always been to make most of my blog’s recipes nut free for him.

I’m especially proud of these little fudge bars. They have an excellent texture and a creamy, melt-in-the-mouth feel.

Have you ever eaten a Nestlé Crispy Bar? Well, it almost has a slight crackle coming from the sunflower seeds. Having some difference in texture really makes for a satisfying snack.

I try to use sunflower seeds often as a wonderfully substitute for what most nuts do in a recipe. Some other recipes you might like:

It’s a super easy recipe to make at home!

  1. Place all the ingredients in a culinary robot and mix until smooth. If you don’t have a food processor, use a sharp knife and chop the sunflower seeds as best you can.
  2. Scrape the sides of the processor and mix again until it is shiny and slightly damp. You can try placing all of your ingredients in a blender, but you may need to do this in batches as there isn’t much surface area.
  3. Taste and adjust the sweetener if needed.
  4. Spread dough in an 8-by-4-inch loaf pan lined with parchment paper. I tried them in an 8 by 8 square pan, but for me I found the bars to be a bit too thin for my liking. I prefer to use the loaf pan for a nice height. Use the sides of the parchment paper on top of the dough, then press down to flatten it evenly without getting your hands dirty.
  5. Refrigerate for 30 minutes.Cut them into 8 bars, then cut these keto protein bars in half for 16 bars.
  6. If using optional coating, melt chocolate chips and butter in microwave for 1 minute or on stovetop. Stir until smooth and free of lumps.
  7. Pour chocolate on top of bars and / or dip bottom half of bars in melted chocolate and place on a baking sheet lined with parchment paper.

This photo reminds me of these 3 Musketeers bars from my childhood. But today’s recipe doesn’t have that light, airy texture like a 3 Musketeers would. These are dense with a slight crackle and complete blur through and through.

Whether you just crave chocolate, need an afternoon pick-me-up, or just want to treat yourself, these little bars are perfect for any occasion.

Store them in an airtight container on your counter for up to 5 days or in the refrigerator for up to 2 weeks or freeze them for a month and thaw them whenever you want.

  • If you don’t have nut allergies in your family, you can substitute sunflower seeds with any nut of your choice. You can also replace the sun butter with any nut butter you like.
  • If you don’t have Swerve, you can use another confectioner-style keto sweetener.
  • You can also just choose a sweetener you like, add a small amount and then taste and adjust to your liking. Here is my guide to sweeteners and my conversion chart.
  • Butter can also be replaced with coconut oil.

Low Carb Keto Chocolate Bars (Nut Free)

Author Brenda Bennett | Sugar free mom

Instructions

  1. Place all the ingredients in a

    culinary robot

    and mix until smooth.

  2. Scrape the sides and mix again.

  3. Taste and adjust the sweetener if needed.

  4. Roll out the dough in a cake tin lined with parchment paper.

  5. Refrigerate for 30 minutes.

  6. Slice into 8 bars then cut the bars in half to make 16 bars.

  7. Freeze for 30 minutes if you plan to do an optional coating.

  8. If using optional coating, melt chocolate chips and butter in microwave for 1 minute or on stovetop. Stir until smooth and free of lumps.

  9. Dip bottom half of bars in melted chocolate and place on a baking sheet lined with parchment paper. Pour more chocolate over bars if desired.

  10. Storage: Refrigeration is not necessary and these can stay on your counter in an airtight container, but during the hot summer months, it is best to keep them in the refrigerator.

Recipe Notes

Net carbs: 3 g

This recipe was first published in February 2017 and updated in July 2021.

Nutritional intake

Low Carb Keto Chocolate Bars (Nut Free)

Amount per serving (1 bar)

Calories 151
Calories from Fat 117

% Daily Value *

Large 13g20%

Saturated fat 4g25%

Trans fat 1g

Polyunsaturated fats 2g

Monounsaturated fat 3g

Cholesterol 15mg5%

Sodium 132mg6%

Potassium 78mg2%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 1g1%

Protein 6g12%

Vitamin A 182IU4%

Vitamin C 1mg1%

Calcium 30mg3%

The iron 1mg6%

* Percent Daily Values ​​are based on a 2000 calorie diet.

Blessings, Brenda





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