Rich In B Vitamins & Minerals
In addition to the healthy fats and dietary fiber that macadamia nuts have to offer, these nuts are also rich in b vitamins which are essential for energy production. Vitamin B1 helps to convert sugar/starch into the energy your bodies needs. Macadamia nuts are also rich in Vitamin B6 also helps convert protein to energy. B vitamins will also help with fat metabolism.
Our Team Especially Loves The Munk Packs Nut And Seed Bars
I used to always keep KIND bars on hand but had to ditch them once I went keto. I wasnt able to find a great replacement until I tried these Munk Pack Nut & Seed Bars!
These Munk Pack Nut & Seed Bars resemble the keto version of KIND bars but so much better! They have a satisfying crunch while containing both sweet and salty flavors in every bite.
Collin cant get enough of these either! Heres what she thinks
Oh my if Im craving something sweet and need a quick fix, these Munk Pack bars are my go-to! Their nut & seed bars are my favorite, specifically the caramel and dark chocolate varieties. They are SO good and dont taste at all like they have less than 1 gram of sugar. Buy them, try them, and thank me later!
Low Carb Keto Granola Bars Recipe
Learn how to make keto granola bars that are sweet, chewy, and crunchy at the same time! This easy, sugar free low carb granola bars recipe takes just 30 minutes.
This post may contain affiliate links, which help keep this content free.
This post is sponsored by ChocZero. All opinions are my own and I only share products I personally love. Thanks for supporting the brands that make this site possible!
Some people may turn to granola bars for healthier breakfast or snacks. The truth is, many store bought granola bars are really just candy bars parading around as something theyre not. Today I want to show you how to make low carb keto granola bars at home. Using nuts, seeds, and a few keto pantry basics, you can make sweet, grain-free, sugar free granola bars in just 30 minutes!
But how do you make keto granola bars, when the primary ingredient in granola bars is oats?! It sounds like a challenge, but is quite simple. We do the same as we do for keto granola cereal use nuts and seeds instead!
I originally made these low carb keto breakfast bars as a Kind bar copycat recipe, but the binder I used is no longer available, and I actually prefer this new chewy, crunchy version anyway.
- Made with real ingredients
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Why Do These Cost More Than Other Snack Bars
We know that our Keto Nut & Seed Bars may cost more than other snack bars, but the price of our products is a reflection of our commitment to using high-quality, premium ingredients. While some keto-friendly products use sugar alcohols like erythritol or maltitol as sweeteners, we choose to use allulose in our Keto Nut & Seed Bars because it doesnt have any aftertaste, it has virtually no impact on blood sugar and people report it is easier on their digestive system. Our products are also Gluten Free Certified, Non-GMO Project Verified and OU-D Kosher.
How Long Do These Low Carb Granola Bars Last Anyway
Okay, so you arent completely sold on these low carb granola barsnot until you find out how long they can stay fresh for. I feel you. No one wants to get together all of these keto ingredients, mix em up, bake em, and then find out that they only last for 2 days. I mean, come on!
Youll be pleased to find that these keto granola bars last 1-2 months! Just make sure to cool the granola bars completely, then store at room temperature in an airtight container. As always, storing the bars away from direct sunlight and heat allows them to stay fresh for longer.
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Other Similar Recipes You Might Like
If youre looking for easy keto snack recipes, Ive got you covered!
I dont want to spend hours making my keto snacks, so having easy keto snack recipes is essential to staying on keto long term.
These are some of my favourite easy keto snack recipes:
FAQ: Easy Keto Snack Recipes
Q: What nuts are best for Keto?
A: The best nuts for keto snack bars are almonds, walnuts, pecans, macadamias, brazil nuts, and hazelnuts can be used sparingly.
Q: What seeds are best for Keto?
A: For this easy keto snack recipe I like to use a mix of the following seeds: Chia seeds, pepitas and sunflower seeds. You can also use hemp seeds and flax seeds. All of these seeds are high in fiber which many people are lacking on the keto diet.
Q: Should you snack on Keto?
A: Snacking on keto can be important to keep your motivation and resolve strong or to help you have energy throughout the day. Making sure you factor in the carbs and calories of your snacks is important on Keto, so having some easy keto snack recipes up your sleeve is important. The 10 Best Keto Snacks are featured here.
Q: Should you eat store bought Keto Snack Bars?
A: Sometimes the only thing you can get your hands on in is a Keto Snack bar at the shopping center, and if that stops you from devouring a carb loaded meal then it is ok. You shouldnt eat artificial sweeteners or processed foods regularly, so avoiding store bought Keto Snack Bars is best and making your own is easy and cost effective.
Almond Butter Or Peanut Butter
I usually use peanut butter because its what is in the pantry. It is higher in carbs than almond butter though, so you could bring the carb count down a bit by using almond butter. Like everything, check the labels!
Both almond and peanut butter shouldnt have any sugar or additives just nuts and salt is all you need.
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Munk Pack Nut & Seed Keto Bars Nutrition:
Head on over to Munk Packs website and stock up on your new favorite keto granola bars for 20% off with code HIP20and get free shipping with code HIP2SHIP!
About the writer:
Erica has years of experience as a keto adherent and content specialist. She loves trying new recipes and creates Facebook live videos to help others cook healthy, yummy meals.
Coconut Oil Or Coconut Butter
I usually use coconut butter as that is what is always in my keto pantry. It needs to be solid at room temperature as this helps bind them together.
Coconut butter also works really well and has a wonderful sweet flavour. I make my own coconut butter which is SO easy if you have a high powered blender.
Read Also: How Many Grams Of Carbs Should I Eat On Keto
Storage Tips For Keto Nut Bars
As theres not many perishable products in the keto nut bars, they last for ages!
I cut them up into individual bars and then store them
- Fridge: Store in an airtight container with baking paper in between the layers. Ive had mine in the fridge for months!
- Freezer: wrap individually in foil as the perfect grab and go snack
- They should also be stored in the fridge or freezer, as they are held together by the coconut oil solidifying. So they get melt if left out for too long.
How Do You Get Low Carb Granola Bars To Stick Together
Let’s get into the recipe details! There are 4 options.
Many low carb snack bar recipes use sugar free syrup as a binder. It behaves similar to golden syrup – it’s nice and sticky.
I like the taste of fibre syrup and tolerate it well. However, some people have reported that it raises their insulin.
When I made my Apple Cinnamon Granola Bars I used flaxseed to stick the bars together. Chia would be another good alternative.
This time I went for a mix of flax and a whisked egg white, which worked great.
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How Do The Keto Nut & Seed Bars Only Contain 2
To calculate net carbs, you subtract the fiber and allulose from the total carbs. This is because these nutrients do not impact blood sugar or insulin levels.
For example, the net carb calculation for our Sea Salt Dark Chocolate Keto Nut & Seed Bar is: Total Carb – Fiber – Allulose = 3g Net Carbs
We know this may differ from what appears on some online keto trackers and net carb calculator apps, but they are unreliable because they usually fail to factor in allulose and glycerin. We cannot control how these tools function, but we hope as allulose becomes more popular that these companies update their systems to accurately calculate net carbs.
Sukrin Sweetener On Keto
Now you might be wondering what this Sukrin stuff is. I had started seeing it pop up in various Keto recipes across the internet recently and had been wodnering myself, but alas we could not buy it in Australia.
Now, a supplier has set up and it has arrived in Australia. I know some other Aussie Keto bloggers are pretty excited, like Megan at Mad Creations she has been pumping out some amazing looking Sukrin based recipes.
I have tried the Sukrin Gold Fiber Syrup and also the Sukrin Brown Sugar .
These are affiliate links in other words, I get a % of the sale.
I only ever partner with brands like this that I love, because put simple, without the Sukrin Gold Fiber Syrup, this recipe never wouldve existed.
The sticky honey consistency of the syrup is the secret ingredient that has finally given me a Keto Nut Bar recipe I can be proud of.
If you cant get your hands on it or its too expensive, you can use sugar free maple syrup.
Its a bit runnier and doesnt have that honey like flavour, so use a little bit less at first to see how the mixture holds together.
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Keto Nut Bars A Recipe 3 Years In The Making
Yes, I do not lie. These Keto Nut Bars have been on my to make list for over 3 years now.
I tried every combination possible, using eggs, baking them, using different nut butters and consistencies of coconut but I just couldnt get them to STICK TOGETHER.
I didnt want something I had to bake, I wanted a recipe for super easy Keto Nut Bars that I could put together on a sunday and pinch from the fridge all week when running out the door starving.
Having keto snack bar recipes up your sleeve is key dont cave to those carbs, keep full with easy keto snack recipes!
I am guilty of doing my grocery shopping hungry sometimes, and we all know how that is dangerous.
These Keto Nut Bars are perfect for avoiding that grab one as you head off and they will get you through until dinner time.
I have been searching for easy Keto snack bar recipes for so long that I finally gave up and made my own.
Ingredients For Keto Nut Bars
This Keto snack bar recipe is nutty but using raw nuts mean they arent really heavy and have a nice sweetness from the syrup sweetener.
I love making these Keto Nut Bars when I have so many small amounts of nuts and seeds left and am about to go shopping.
It is fantastic for using up all those left over scraps because you really can put whatever Keto friendly nut or seed in there.
You will need:
- Sukrin Gold Fiber Syrup See link
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An Overview On Paleo Friendly Granola Bars
The paleo diet is meant to resemble the meal plans of our hunter-gatherer ancestors from thousands of years ago. While we cannot be sure of exactly what they ate, the idea is to emulate eating similar things to our ancestors in order to lose weight and live a healthier lifestyle. Our ancestors ate what was available to them, so their diets varied greatly depending on the region they were in and what the season was.
Some hunter-gatherers ate a lot of animal protein and fat and fewer carbohydrates, while others ate a largely plant-based diet that was high in carbs and low in animal fat. In the paleo diet, its important to avoid processed foods, sugar and most dairy, as those foods were not usually available to our ancestors. People who follow the paleo diet also avoid legumes, grains, vegetable oil, trans fat and artificial sweeteners.
In the paleo diet, its important to focus on eating whole foods, such as meat, fish and eggs. Vegetables, fruit, seeds, nuts and herbs are vital, as are healthy fats and oils. Granola bars are a staple of today, but many of the ingredients in granola bars are not supposed to be eaten in the paleo diet. For example, its best to avoid grains, processed sugar and artificial sweeteners, which are often common in granola bars.
The Easiest Keto Granola Bars Recipe Is Made With Delicious Nuts And Seeds
Sweet, chewy coconut and the crunch of nutritious chia seeds come together to make satisfyingly dense and delicious keto granola bars! Only 1.7g net carbs per bar.
A few years ago, when I first started trying out the keto diet, I thought, There is no such thing as a keto granola bar! I mean, dont granola bars need oats? As it turns out
They dont. And there are plenty of ingredients that make a granola bar yummy and satisfying. And and, there are a number of cleverly made liquid sweeteners that can be used in place of the high-carb sweeteners that wouldnt make your granola bars keto-friendly.
So guess what were doing today? Were making the most delicious keto granola bars ever!! Theyre chewy n just the right amount of dense, with a nice crispy edge for the ultimate snack satisfaction.
You ready? Lets bake this!
Also Check: How To Count Net Carbs On Keto
Low Carb Granola Bars Ingredients
This section explains how to choose the best ingredients for keto friendly granola bars, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- ChocZero Sugar-Free Dark Chocolate Chips These little chips make keto homemade granola bars taste like they came from the store all with no sugar!
- Nuts I used a blend of almonds and pecans, but you can use any kind of keto nuts. Roasted nuts have the best flavor.
- Seeds I used pumpkin seeds and hemp seeds. You can also use sunflower seeds instead of pumpkin, but I recommend leaving the hemp seeds in because they help with texture and binding. Make sure they are shelled.
- Shredded Coconut Opt for medium-sized flakes and make sure its unsweetened.
- Powdered Monk Fruit Allulose Blend Tastes just like sugar and mixes seamlessly with the base that binds all the nuts and seeds together, so bars wont taste gritty.
- Sea Salt Balances the sweet flavor.
- Almond Butter Use the natural, runny kind with no added sugar. Any natural nut butter you prefer will work.
- Egg Egg helps to hold the bar mixture together, so dont skip it. I havent tested it myself, but a flax egg should also work here.
- Vanilla Extract For more flavor!
Are Granola Bars Keto Friendly
Traditional granola bars have a base of oats and contain copious amounts of honey, golden syrup or dried fruit such as dates to stick everything together.
Yum, but a combination that will send your sugar levels sky-high.
However, with a few ingredient changes it’s easy to make a sugar free granola bars recipe that is fit for a low carb diet.
You simply replace the oats with nuts and seeds and use a low carb sweetener such as erythritol.
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Keto Friendly Granola Bar Recipe Variations
The easy keto granola bars shown here are the perfect base recipe but there are so many ways to change up the flavors and textures!
- White chocolate cranberry Substitute sugar free white chocolate chips and add sugar free dried cranberries to the mix. Add orange zest too, if youd like!
- Peanut butter chocolate chip Use peanut butter instead of almond butter. For extra PB flavor, include sugar free peanut butter chips.
- Mint chocolate Add a teaspoon of peppermint extract to wet ingredients.
- White chocolate macadamia nut Swap almonds with macadamia nuts and substitute keto white chocolate chips.
Tips For The Best Sugar Free Granola Bars
To help you make granola bars for keto that also taste great, here are a few simple tips
- Use roasted nuts and seeds. Dry roasted almonds, pecans, and pumpkin seeds give maximum flavor. If yours are raw, you can roast them yourself in the oven for 6-10 minutes at 400 degrees F prior to starting the recipe. If the ones you have are both roasted and salted, omit the salt in the recipe.
- Pulse intermittently in the food processor, for coarse nuts. Pulsing on and off, instead of leaving the processor running, does a better job of chopping the nuts without making them too fine. Leaving them whole will make the bars fall apart, while chopping them too finely will make the texture too smooth.
- Pulse hard nuts first. We add the almonds before the pecans because they take more time to chop. If youre swapping in other nuts, hard nuts would go first and softer nuts get added after.
- Pack the mixture tightly into the pan. The tighter you pack the pan at the end, the better your low carb granola bars will stay together.
- Cool completely. Be patient! If you try to remove or cut the bars before they fully cool, they will fall apart.
- Cut straight down. Do not use a see-saw motion when cutting the bars, because they will definitely crumble that way. Instead, use a large chefs knife with a straight down movement.
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