The keto diet is a low-carb, high-fat diet that offers several health benefits, including weight loss. For those following this diet, keto protein bars can be a convenient, go-to option when you need a quick meal or a filling snack.
It\’s time to address the elephant in the room, \”snacking on the keto diet,\” and how depressing it can be. Except when you\’re snacking on shots of whole cream or sizzling steaks.
There are tons of keto protein bars out there that will keep your hunger-induced rage at the bay. All that\’s needed is you just have to be a little more discerning when it comes to what\’s in your go-to bar or what comes along with it.
What Are Keto Bars?
Keto protein bars are exactly what they sound like: Protein bars are tailored to meet the basic keto diet standards. These bars can be any protein bar that is low in carbohydrates, has moderate protein, and has higher fat content.
Keto protein bars are often made with:
- Nuts (cashews, almonds, walnuts)
- Seeds (sunflower seeds)
- Oils (palm, coconut)
- Chocolate
- Functional fibers
- Sugar alternatives (sugar alcohols, monk fruit, stevia, artificial sweeteners)
Finding The Right Keto Bars
The trick is to choose the bars which contain plant-based fats like coconut oil or avocado oil, which have low amounts of sodium, and less processed ingredients. It’s also important that they should contain sufficient protein and fiber, in order to help with satiety.
Constipation is one of the most common complaints from keto diet followers, and adding more fiber to the diet can help negate this effect. The macros of each bar are also important because keto is all about that delicate fat-protein-carbohydrate ratio.
When it comes to keto-friendly bars, you should look for ones with net carbs less than 7g, protein between 7-8g, fat around 15g, fiber between 8-9g, and added sugar at 3g or less.
However, finding a keto-friendly bar can be hard because most protein bars are either too high in carbs. Plus, even protein bars that meet the right criteria aren’t always healthy options. They often contain large amounts of artificial ingredients, additives, and preservatives.
Another priority when picking a keto bar? Look out for bars that prioritize healthy fats and whole proteins over powders and supplemented vitamins. Steer clear of artificial sweeteners, preservatives, and processed fats.
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What Are Keto Bars Meant For?
Well, you don\’t have to be a gymer or an athlete to benefit from keto bars. Keto protein bars can offer a boost of energy and help aid in post-workout recovery, but they provide a range of other benefits too.
No matter what diet you\’re on, there are numerous benefits of eating including one or two snacks between your main meals. That being said, when you\’re on the keto diet, it can be a bit challenging while finding snacks that don\’t have too many net carbs.
Keto protein bars can also help your body to stay or get into a state of ketosis, in which the body burns fat as a source of energy rather than the glucose from carbs. Protein bars can be helpful when you\’re eating on the go while trying to stay in ketosis. Also, they have a mix of macronutrients that keto dieters need.
Still, if you look thoroughly, you can find protein bars that are both keto-friendly and nutritious. Alternatively, you can make them on your own. Here we have got for you, the best healthy keto bars.
1. Keto Bars
Keto Bars were first made as an effort to create protein bars specifically for the keto diet. Being high fat and low in net carbs, their bars are vegan, dairy-free, gluten-free, and soy-free.
Primal Kitchen is best known for its avocado oil and salad dressings with few ingredients, but the company also sells keto-friendly protein bars. The current five flavors are made with a base of nuts, coconut oil, egg whites, and various spices like cinnamon and nutmeg.
2. Perfect Keto Bars
Specifically developed for the keto diet, these protein bars come in five flavors, including cinnamon roll, salted caramel, and chocolate chip cookie dough. Perfect Keto designs its bars contain 2-3 g net carbs per bar, along with around 17 grams of fat and 11 grams of protein.
Keto-friendly bars like regular bars contain fiber and sugar alcohols, which your body can’t fully digest and absorb. Therefore, subtracting the grams of fiber and sugar alcohols from the total carbs gives you the number of nets (digestible) carbs.
3. Atlas Protein Bars
With six dessert-inspired flavors and a cookie dough consistency, Atlas protein bars offer approximately 200 calories, 11 grams of fat, 15 grams of protein, and 5 grams of net carbs each.
Contrasting many competitors, Atlas doesn’t use any artificial sweeteners or sugar alcohols. Rather, each bar is lightly sweetened with monk fruit extract — a natural, zero-calorie sweetener.
4. Primal Kitchen Bars
Primal Kitchen is well-known for its avocado oil and minimal ingredient salad dressings, but the company also sells keto-friendly protein bars. All five current flavors are made with a base of nuts, coconut oil, egg whites, and various spices such as cinnamon and nutmeg.
They’re then sweetened with monk fruit and a touch of honey. Many of the bars also include flax seeds, which are an excellent source of plant-based omega-3 fatty acids. In addition to reducing inflammation, omega-3s are essential for your heart, brain, and immune system.
5. Marigold Bars
MariGold protein bars come in seven flavors and are liked for their homemade taste and texture. Each bar offers 2–3 g net carbs, 5–8g fiber, 16–18 g fat, and an impressive 20–21 protein.
They’re prepared with just a few ingredients, including grass-fed whey protein powder. Whey powder is a popular supplement because its protein is something that your body can quickly absorb. As a result, it may encourage significant increases in strength, muscle mass, and even fat loss.
Homemade Keto Bar Recipes
We\’re going to show you how to make the best keto protein bar recipe! It just takes just 15 minutes to make and is better than anything you’ll find in the store.
Hazelnut Chocolate Madness Bar
Ingredients
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Instructions
- Line an 8×8 pan with parchment paper, permitting it to hang over at least 2 sides.
- Place 1 cup of hazelnuts into a food processor. Pulse until you get a fine meal-like consistency.
- Add the almond flour, cocoa powder, protein powder, powdered sugar, and sea salt. Pulse a few times, just until mixed. Drag the sides of the food processor and pulse again.
- Now add the almond butter and melted cocoa butter. Process repeatedly until a dough forms, pulls away from the center, feels firm to the touch, and leaves a fingerprint when pressed.
- It should be shiny and firm, not runny or crumbly. If it’s not consistent, you may need to manually stir and scrape the sides, then process more.
- Press the dough tightly and evenly into the lined pan. Chop the remaining 30g hazelnuts and press them into the top. If desired, drizzle with melted chocolate (optional).
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Place the pan in the fridge and chill for at least an hour or two, or until very firm. Move a knife along the edges of the pan if any part of the bars is touching the pan and not the parchment paper.
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Lift the bars out of the pan using the edges of the parchment paper, slide them onto a cutting board, and cut them into 12 bars.
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Store bars in the fridge in between the layers of parchment paper.
Nutrition Facts
Peanut Butter Keto Bar
Ingredients
- ½ cup (120g) smooth all-natural peanut butter (no sugar added)
- 4 tbsp (54g) butter, melted
- 4 tbsp (48g) granulated erythritol
- 5 tbsp (38g) finely ground almond flour
- 1 tsp sugar-free vanilla extract
- 2.50 oz (70g) (approx.) sugar-free chocolate or chocolate with at least 85% cocoa content
- chopped peanuts for decoration (optional)
Instructions
- Whisk all of the ingredients for the peanut butter filling in a bowl until you get a smooth and chunk-free mass.
- Transfer the mass into a silicone mold for candy-making.
- Leave a bit of space on top of the peanut butter filling for the chocolate bottom.
- Place the mold into your freezer and chill for at least half an hour before proceeding to the next step.
- Soften the chocolate using a double boiler and pour part of the chocolate over the partly frozen peanut butter filling.
- Place the mold back to the freezer and freeze until solid.
- This could take a few hours depending on the silicone mould you\’re using.
- Don\’t throw the chocolate you heated up, just store it somewhere until the bars are solid and will be covered with more chocolate.
- Reheat the chocolate you melted before.
- Once the peanut butter bars are solid enough to be pressed out of the silicone mold without breaking, pop them out and place them on a baking rack with parchment paper placed beneath it.
- Pour the chocolate over the peanut butter bars.
- Cover the bars completely, you can use a spoon to distribute the chocolate evenly.
- You can also add some chopped peanuts onto the top of the peanut butter bars while the chocolate is still liquid for decoration.
- Freeze the chocolate-covered peanut butter bars in your fridge until the chocolate hardened up.
- Once the chocolate is hard, you can enjoy them.
Nutrition Facts
Takeaway
Several low carbs and high-fat protein bars align with the keto diet to keep you full between meals or provide a quick and easy breakfast. It\’s critical to look for ones with a good amount of fiber, healthy fats, protein, and other nutritious ingredients. Obviously, making your own bars is an excellent option as well.
We love them and we know you will too. This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don\’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle.
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