Keto Friendly Protein Bars Recipe

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Helpful Insights About Kraft Foods Easy Coconut Cashew Protein Bars

Keto PROTEIN BARS Recipe ð?«[DAIRY FREE, Low Carb, Keto Friendly, Homemade]
  • Net Carbs are 13% of calories per serving, at 41g per serving. This food is risky for the keto diet but it’s still keto-friendly. However, consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals. Search for foods within standard keto guidelines
  • This food’s %DV for sodium is 0%. At 6mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Healthy Peanut Butter Protein Bar Ingredients

There are plenty of peanut butter protein bars out there that use oats to thicken. I chose coconut flour because not only is it low carb and magnificently healthy, but it also absorbs plenty of liquid. Together with the protein powder, it is the ideal binder.

You can use crunchy or smooth peanut butter in this recipe, whichever you prefer. The bars with crunchy peanut butter can crumble a little when you cut them. If you are after razor-sharp edges, I recommend you use smooth peanut butter.

Always check the label when buying peanut butter to make sure it does not contain added sugar! I like to use the Meridian brand here in the UK – it contains 100% peanuts and nothing else.

You can add 1 tsp of cinnamon for a taste variation or a pinch of salt. If you’re feeling a bit naughty, you could also add a handful of sugar free chocolate chips!

Missing The Bar On Healthy Fats

Atlas Bars might be the right choice for you if you adore Reeses Peanut butter cups and are missing them while on the keto diet.

Their rich flavor may make them tasty, but theyre sorely lacking in healthy fats, with the only source being nut butter. Additionally, only about 40% of their calories come from fat, which is less than ideal for keto.

These may not bad for you, but why settle? There are other options that contain grass-fed ghee and coconut oil . Dont eat these with regularity.

Macros: 16g protein, 13g fiber, 12g fat, 9g net carbs

Also Check: Easy To Follow Keto Meal Plan

How Many Protein Bars Can I Safely Eat On Keto

It really depends on the bar and how much protein youre getting from other dietary sources. If youre eating a healthy, nutrient dense keto bar like MariGold or Perfect Keto, and your diet is diverse and well balanced, you can safely eay one a day. If youre eating a Quest Bar, you really shouldnt have one more than once a week.

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Low Carb Protein Bars

Low-carb protein bars are a minefield for keto dieters, because many people on the diet think that just being low in net carbs is good enough. Any bar that markets itself as low-carb is almost certainly a poor choice for keto. Yet, Amazon searches for keto bar return many such bars. This is definitely a problem.

Pure Protein bars are a perfect example of a horrible bar that somehow sells well on Amazon, presumably because some like the taste . Seeing as it looks like a candy bar and contains copious amounts of maltitol and sucralose, I cant say that I am surprised.

Its hard to imagine anything worse than a Quest Bar, but Pure Protein manages. It has less fiber and fat, and more artificial ingredients.

Macros: 21g protein, 4g fat, 2g fiber, 7g net carbs

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How To Choose A Healthy Keto Protein Bar

There are many different types of the keto diet, but the popular diet force you to eat low carb and high-fat meals. The meals which give you 70% of calories daily, 20% of protein, and only 10% of carbs. So when you choose keto bar, youll want to stick with this macro-nutrient breakdown closely.

If a bar contains 200 calories, it provides you to 16 grams fat, 10-gram protein, and less than 5-gram carbs. When you were going to buy the keto bars, make sure that check the ingredients list. Try to choose that bar which ingredients you know. Avoid unknown ingredient bar contains artificial sweetener and preservation. It is possible that the type of bars is highly processed, which is not keto.

The diets which allow highly processed foods may increase the risk of heart disease, chronic illness, cancer, and obesity. So that choose bars which made by natural foods like oil, spices, natural sweetener, nuts, and seeds. Keto diet is a high-fat diet, so you need some healthy fat like nuts, nut butter, MCT oil, avocado oil, and also flax, chia, and hemp seeds.

Why These Keto Protein Bars Are So Good

Making homemade low carb protein bars is so easy! This recipe gives you the chance to make bars better than supermarket keto protein bars. Make your own better-than Quest Bars or Smart Bars with ingredients you have at home!

  • This keto protein bar recipe is really easy to make! Prep only takes about 2 minutes and no cooking involved. These are a no bake keto protein bar. How good is that?
  • These low carb protein bars are versatile. You can make keto protein bars with no nuts, or with any flavourings you prefer!
  • These protein bars are keto and low carb with less than 1g net carbs per serving.
  • All our recipes are tested in multiple kitchens and by multiple home cooks! We want to create the best keto recipes! Quality and flavour is super important to the Mad Creations team!

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Sugar Free Low Carb Keto Chocolate Protein Bars

These delicious Homemade Keto Protein Bars are a no bake recipe thatâs low carb, sugar free, gluten free and nut free as well! Just 5 minutes of prep time to make a perfectly healthy no-bake energy bar for a grab-n-go snack! Just 5 total grams of carbs or 3 net grams of carbs per serving and 6 grams of protein per bar!

Helpful Insights About Seesarahbakeblogspotcom Apple Cinnamon Protein Bar Recipes

How To Make Low Carb, Keto Friendly Homemade Protein Bars
  • Net Carbs are 13% of calories per serving, at 9g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 2%. At 56mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Also Check: Is Quaker Oats Keto-friendly

Are Protein Bars Keto

Although high in protein, not all protein bars are suitable for a keto diet. Many of them contain added sugars and grains, and some have over 30 grams of carbs per bar! Luckily, you can make your own HOMEMADE keto bars that are cheaper, more delicious, and take seconds to prepare.

Why this keto protein bars recipe will be a snacking staple-

  • Made with 4 ingredients. Count them yourself! Just a nut butter , sticky sweetener , protein powder and some sugar free chocolate to give them a chocolate shell!
  • Cheaper to make. A keto protein bar bought in the grocery store will cost at least $5 a punch. For 12 homemade protein bars, they work out to be less than a dollar each!
  • Healthier than store bought. Unlike packaged snacks or protein bars that contain fillers and artificial sweeteners, these use wholesome and healthy ingredients that you can pronounce! They are high in fiber and healthy fats.
  • Thick, soft, and chewy. The texture of these keto bars is almost like fudge, and it tastes like it too- With the addition of the chocolate shell.

What I love about this recipe is just how quick and easy they are to make. You literally need just five minutes of preparation and there is no baking involved- the hard part is waiting for them to firm up in the freezer. They are a fantastic snack that pack in over 20 grams of protein and has just 2 grams net carbs!

What Common Sugar Alcohols Should I Avoid

Malitol: This is the most common sweetener in sugar-free candies, and its considered to be the worst sugar alcohol. It actually has 2.5 cal per gram and a glycemic index of between 35 and 60. Its been known to reach a glycemic index of up to 65 in concentrated syrups, like those used in many Atkins diet foods. Not to be consumed on a regular basis! Avoid this, but if you must, add about 50% of Malitol carbs into your net carb count. Erythritol: With a glycemic index of zero and just .2 cal per gram, erythritol is by far the best option of the sugar alcohols. I still prefer natural zero calorie alternatives such as Stevia and Monk Fruit. Allulose: Allulose is a new synthetic sugar that was created by QUEST Nutrition. Theyve dubbed it a rare sugar. Its not clear what this means but thats how it is described on the back of some newer Quest Bars, such as the Hero Bar. Some consumers are reporting that it tastes good and is easy to digest, while others are saying its overrated. Given QUEST Nutritions poor track record, Im avoiding Allulose until its proven to be safe.

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Final Words On Review

Health bars are delicious, and eating them can be one of the easiest ways to maintain and track your ketogenic diet plans.

Keto or not, you can easily buy any keto protein bar that you want because there is a lot to choose from.

Try out my recommendations of keto-friendly best low-carb protein bars Im sure theyll prove to be great even for picky keto dieters.

Heres wishing health and happiness to you!

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What Are Keto Protein Bars


Keto Protein Bars are simple, high-protein, low-carb bars that are typically used to recharge your protein after a workout.

Commercial Keto Protein Bars are typically made with many additives such as flavors, stabilizers, preservatives, artificial sweeteners, and colors so making yours at home is both cheaper and healthier.

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Protips For Making Your Own To Perfection

Ready to make your Keto protein bars? Now that you understand the basics of our Keto protein bar recipe, its time to take your skills to a whole new level. Here are some expert tips.

  • Choose high-quality chocolateThis Keto protein bar recipe is all about quality, not quantity. When it comes to choosing your chocolate, ensure that you opt for the highest possible caliber. Also, you should go for a bar that is at least 80% cocoa. Doing so will give you a rich, sharp taste to counter the sweetness of the peanut butter and sugar in the bar.
  • Choose crunchy or smooth peanut butter This next tip is down to personal taste. The standard recipe here will create a Keto protein bar that is rough in texture. If thats not your thing, dont worry. You can swap out the crunchy peanut butter for a smooth option instead. Simple.
  • Take care when melting butterAs a golden rule, remember that you have to melt butter slowly on a low-medium heat. You cannot rush this process. Trying to melt butter on a high heat will lead to it separating i.e. the milk solids will separate and the base will burn. Dont make this rookie mistake or the butter will be completely unusable.
  • Store your bars well When you have made your Keto protein bars, you need to make sure that you store them properly. That is key! You can chop up all the bars and wrap them in greaseproof or baking paper. You should then store them in the fridge until you want to next eat them.
  • In Search Of A Keto Bar Fit For A Human: Top 10 Most Popular Brands Ranked And Reviewed

    Whether youre looking for an easy way to stay in ketosis while on-the-go, trying to lose weight or just want a tasty, guilt-free snack, protein bars can make being on the keto diet easierand more pleasurable.

    However, finding a good keto-friendly protein bar is not easy.

    There are literally hundreds to choose from, and from low-carb to meat to collagen bars, theres a wide variety of options.

    Most protein bars are not keto-friendly, and even those that are technically keto-approved are often garbage and will actually harm your heath.

    Read on to learn why, and where to find real keto bars that are actually healthy.

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    What Ingredients Do I Need To Make Low Carb Protein Bars

  • Dry coarse base: flaked unsweetened coconut, chopped or sliced nuts
  • Sweetener monk fruit sweetener
  • Protein powder use your preferred brand
  • Liquid binder: oil, butter, egg, nut butter
  • Dry binder: almond flour, shredded coconut, protein powder
  • Fillers add-ins for crunch, crispy texture or sweetness: seeds / chopped pecans, almonds, walnuts / pumpkin seeds / sesame seeds / sunflower seeds / hemp hearts / sugar free chocolate chips
  • Keto Pecan Pie Protein Bars

    Healthy Homemade PROTEIN BARS (5 Ingredients, DIY)

    Homemade keto protein bars that taste like pecan pie! You simply cant go wrong with a healthy no-bake energy bar, filled with healthy fats and collagen protein. They are so easy to make and have less than 2g net carbs per serving.

    I used to be a real sucker for protein bars. Back when I worked in higher education administration, I usually had a drawer full of Luna Bars. And the pecan pie flavor was one of my favourites. Because if you know anything about me, you know I love me some pecan pie.

    Now, of course, I favor keto pecan pie recipes, such as my classic Keto Pecan Pie, and my beloved Keto Chocolate Pecan Pie Muffins. But back in the day, I loved the pecan pie Luna Bars.

    I thought I was doing something good for my body back then. It kind of blows my mind to think about it now. I shudder to think what was in them. Oats, sugar, soy, brown rice syrup. Things I wouldnt dream of eating anymore.

    And now I look at the exploding keto protein bar industry, which is surely in the many millions of dollars. I do understand the appeal of these easy keto snacks, for times when youre on the go or just too busy to make something yourself. And there are some very tasty ones out there. But its quite a racket, when you think about it.

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    How To Make Homemade Chocolate Icing

    With the bars in the freezer, you can now turn your attention to making the homemade chocolate icing. There are only two required ingredients here, coconut oil and sugar free dark chocolate. These two ingredients make sure that your chocolate icing is both delicious AND nutritious, as dark chocolate provides several cardiovascular benefits while the coconut oil contains medium chain triglyceride fatty acids, which help your body enter ketosis more quickly. Simply melt the dark chocolate and coconut oil together to make the icing.

    To finish off the protein bars, cut the frozen mixture into 16 bars and then dip them into the chocolate icing. Freeze for another 30 minutes and youre all set! There are very few protein bars out there that taste better than these. They are definitely now one of my go-to options for a convenient protein source either before or after my workouts.

    PS. Bars are lifesavers especially when the ingredients are made of actual nutrients instead of just empty calories. There arent too many ketogenic options at restaurants and fast food chains, so these are a must in my home. Theyre far healthier and more filling too! Watch out for more recipes like this in the near future!

    No Bake Chocolate Peanut Butter Protein Bars

    This paleo protein bar recipe has the yummy combo of peanut butter and chocolate you probably love, but its significantly healthier than the classic candy. The fat from the peanut butter, protein from the protein powder, and fiber from the chia seeds are sure to pack a big punch when it comes to keeping you feeling satisfied throughout the morning. Try them as an afternoon pick-me-up as well.

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    Helpful Insights About Recipessparkpeoplecom Vegan Gluten

    • Net Carbs are 11% of calories per serving, at 14g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
    • This food’s %DV for sodium is 5%. At 112mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

    These Gluten Free Protein Bars Were Better Than Packaged Protein Bars

    Homemade Low Carb Protein Bars (Paleo, Keto, Vegan)

    My kids couldnt get enough of these bars. They had even gotten good enough that my husband mentioned them out of the blue one day.

    You know, those protein bars were really good. Thats high praise for him.

    My kids had started asking, Are those bars hard to make? Thats code for please make them again.

    They have the soft texture of a brownie, and theyre not too sweet. For something more cookie-like, give my classic protein cookies or my peanut butter protein cookies a try. ð

    I also get are these bars good for you? Thats also code for can I eat them all day every day and be healthy? I also get the same sort of questions when I make my protein pancakes!

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