Ever since we interviewed the founder of Keto Bars we knew we had to try to replicate these amazingly tasty bars at home. If we're being honest, the homemade version isn't quite as tasty or as portable as the real thing, but it comes close! If you want to learn more about Keto Bars check out this interview and head on over to their website if you want to give the bars a try for yourself!
Delicious Low Carb Bars
We are huge fans of the age old combo of coconut and chocolate. Usually we find ourselves using shredded coconut in our recipes, but for this one we went all out and got an actual coconut! Yes, you're going to have to go through the trouble of cracking it open and extracting all of the delicious meat, but it's worth it for these keto bars. Using real coconut gives this keto bar recipe the added moisture and freshness it needs. Everything works together harmoniously in these high fat, low carb bars!
Our Keto Bars Recipe - Lets Do This
We tested this recipe a few ways before finally settling on this method. We tried melting everything together over a double boiler, and while they came out pretty good, the "chop and bake" method is simpler and overall tastier. Basically, once you've got your coconut opened you just have to throw the rest of the ingredients into a food processor and pulse until everything is roughly chopped and combined. After that you just bake it and allow to cool. Voila, you've got keto bars for the week!
The Problem with Keto Protein Bars
The problem with "keto protein bars" is that they are so high in protein and relatively low in fat. That's a one way ticket out of ketosis! These keto bars pack in a modest amount of protein while delivering a bounty of healthy fats. They are relatively easy to make and in just 30 minutes you can have a weeks worth of keto bars ready to go. Definitely give these a try and be sure to watch the video included in this post for more in depth instructions. If you're looking for some other keto friendly travel options be sure to try these Cocoa Roasted Almonds or our Homemade Quest Bars!
Recipe can be quickly added to MyFitnessPal - Search "KetoConnect - Keto Bars"
Homemade Keto Bars
Ingredients:
- 150 grams raw coconut meat
- 130 grams Unsweetened Bakers Chocolate
- 23 grams Unflavored Protein Powder
- 2.25 tbsp Butter
- 1.5 tbsp Water
- 3/4 tbsp Heavy Whipping Cream
- 18 grams Low Carb Sugar Substitute
- 35 drops Liquid Stevia
Instructions:
- Combine all the above ingredients into a food processor and combine.
- Stop, and push al the ingredients down off the sides with a spatula and process again until all the ingredients are fully immersed.
- Form into six bars on parchment paper or into bar molds. Bake in a 250 degree oven for 20 minutes.
- Allow to cool prior to eating. Sore in fridge put to 3 weeks. Enjoy!
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Made this yesterday with the shredded coconut and Swerve tweaks. Turned out great!
I used to use that liquid fiber syrup to make my protein bars. It is said to not be good but I had no issues with it. It was the only thing that made things “chewy” like a tootsie roll. Is there anything else
Read step 4 under instructions. You two are great and your recipes are awesome but spelling mistakes make you seem unprofessional.
Where do you buy the big bags of erythritol
Lakanto Monkfruit is a mix of monk fruit and erythyitol. It helps remove that “cool” feeling that you can get. It comes in granular or powdered sugar type consistency. You can buy it at most groceries stores. Blue and red bags.
I buy the Larger 28 oz. bag from the Internet.
How much protein powder should I use n teaspoons or Tablespoons.
This is going to be about 1/4 cup of protein powder depending on how densely packed your powder is.
The commenter was correct by asking for clarification. The only basis of getting into ketosis is eating low enough carbs. The outdated belief that too much protein kicks you out is just old. Gluconeogenesis is demand-driven. You’ll only turn protein into sugar if you have low blood sugar..which you shouldnt have if you ate any form of energy in fat or carbs. Nature packs foods appropriately– protein powders are not natural leading to overindulgance, regardless of proportion of fat and protein. Most people trying to eat keto want weight loss therefore should eat less fats by % of calories anyway..
So its a matter of understanding gluconeogenesis better. Id suggest looking at the works of dr ben bikman for that.
tbsp or T. =Tablespoon
tsp or t.= teaspoons
I like your recipes but your statement is incorrect. “The problem with “keto protein bars” is that they are so high in protein and relatively low in fat. That’s a one way ticket out of ketosis! “ How do you explain that “meat only“ Carnivores stay in ketosis?
Hi Michael! The Carnivore Diet usually advocates for fatty cuts of meat, as well as allowing for the addition of things like butter and lard.
What can I substitute for the chocolate, would it work if I just upped the coconut?
Just use cocoa powder if you don’t have chocolate.
Ahhh, this is purely living the good life!! Thank you soo much for yr inspiring recipes!
I have everything but protein powder, is there a substitute or can I leave it out?
Ketomania good fat bars have 17 grams/fat, 1/gram of protein, and 2 grams/carbs. Just sayin’. 🙂
Why protein powder? What can I use instead?
You will need the powder because it is a binding agent and helps keep the bars together.
I substituted half of the chocolate to cacao nibs to add some crunches, as well as balance out the sweetness. It turned out to be very good. Thanks for sharing the receipt.
Have you ever tried using the new sweetener swerve I think it just has that erythritol in it. They say it measures just like sugar if it’s one cup of regular sugar in you’re converting a recipe you do one cup of swerve, have you ever tried any of your recipes with the swerve and has it come out good.
Swerve is great, it is basically just erythritol so it can be used for any of our recipes with erythritol
Can we get away with using shelf stable unsweetened coconut? I’m not sure I can get a fresh coconut.
Probably, but I would measure it by weight. The nutrition info might be different and the consistency would change.
Do you have measurements for the ingredients without a scale? Even approximates would be helpful.
Also what are your thoughts about adding peanut butter or another nut butter and how much?
Do you have any suggestions or tweaks to replicate the chocolate mint keto bars?
Can you please rewrite or redo this recipe using simple ingredients? Why make it so complicated? I ain’t cracking no coconut.
We recommend just purchasing Keto Bars for total convenience! We were trying to replicate their recipe!
how can 23 grams of protein powder produce 6 bars @ 7.5 grams of protein each? My calculation is 6 x 7.5 = 45 grams ion protein, which is exactly double the amount shown in the recipe?
So maybe I’ve got a dumb question but 250 degrees Celsius or Fahrenheit?
Fahrenheit!
do you think you could make these without the chocolate? It seems to disagree with my acid reflux.
The chocolate helps bind everything together, but you could try omitting it. You may want to replace it with an egg. You will have to let us know how it goes!