These Vegan Meal Replacement Bars are a delicious stroke of genius made by Matt. Don’t let the word vegan deter you from watching the video or trying these. They are also dairy free, low carb, high fat and can be nut free if you remove the macadamia nuts! Perfect for making with the whole family or sending to school with your kids without breaking any of the allergy rules at school.
Dairy Free Snacks
We have been receiving more and more questions about doing dairy free keto or what are good dairy free options on a keto diet. First, let me tell you that it is absolutely possible. Both of us have done it and there are a lot of great substitutes, and this recipe uses a lot of them. Chia seeds act as a great binding agent, replacing the egg, coconut oil replaces the butter and coconut milk is our favorite of all replacing the heavy cream! Other dairy free snacks/recipes we love are our keto breakfast bowl, vegan protein bowl and toasted pecans with bacon!
Low Carb Protein Bars
There are a lot of low carb protein bars on the market, but most of them aren’t high fat too. The goal of these bars was not to create a vegan bar, but to create a low carb, high fat option for you and your family. If you are looking for a dessert like, pre-packaged bar, Keto Bars are a great option. The downside to a lot of bars on the market are the overuse of soluble fiber and erythritol, which we don’t love consuming daily.
Low Carb, Vegan Meal Replacement Bars
Once you make these you’ll forget they are vegan, unless you’re not opposed to that! We often get people who don’t want to see vegetarian or vegan recipes, but we love them as much as the next person, especially these meal replacement bars. They are moist, fatty and crunchy from the nuts and extremely filling! They would be a great way to start your day off or even pack in your kids lunch boxes so go ahead and make these vegan meal replacement bars and enjoy the dairy free life!
Recipe can be quickly added to MyFitnessPal – Search “KetoConnect – Vegan Meal Bars”
Vegan Meal Replacement Bars
Ingredients:
- 1/4 cup ground chia seeds
- 1/4 cup ground golden flaxseed meal
- 1/2 cup ground coconut flakes
- 1/4 cup ground hemp hearts
- 1/2 cup macadamia nuts, crushed
- 2 tbsp coconut oil
- 40 drops Liquid Stevia
- 1 can coconut milk, refrigerated
- 1/4 tsp Pink Himalayan Salt
Instructions:
- Refrigerate your coconut milk over night or freeze for 10 minutes.
- Preheat your oven to 350 degrees and line a bread loaf pan with parchment paper.
- Add the ground chia, ggolden flax meal, ground coconut flakes, ground hemp hearts, macadamia nuts and salt to a large mixing bowl. Combine with a spatula.
- Remove the coconut milk can from the fridge/freezer and transfer the solid part to a microwave safe bowl, leaving the liquid at the bottom. Add coconut oil to the same bowl and microwave for 30 seconds (coconut milk should be melted). Add in the stevia and pour the entire mixture it into the dry ingredients bowl.
- Combine using a spatula until uniform in consistency. Pour it into the loaf pan and let it rest for 10 minutes.
- Bake for 50-60 minutes until it has browned and set. Let it cool for 15 minutes and then remove from the pan.
- Store in a ziploc bag and store on the counter top for 3-4 days or up to 1 week in the fridge.
- Note: You can easily pulse all your dry ingredients in a coffee or spice grinder to make them ground.
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.
Is there another nut alternative to the macadamia nuts? <3
THANK YOU for the recipe! I’m going to HAVE to add some organic cacao powder to it but it will be great to have such an easy recipe for KEO/VEGAN bars that seem impossible to find pre-made.
Cool recipe, been keto a week now and looking to up my calories in a healthier way, is each bar 207kcal?
Yes!
Hi there,
My coconut cream did not separate. So I tried to substitute with heavy cream. Guessed at the measurement. Could you please provide an alternative to the coconut milk solids with measurement? Many thanks for all your yummy recipes and especially the videos.
I don’t know why but I feel the need to make these at least once a week. They are very tasty and just feel very healthy. I sub some hazelnut stevia for the regular stevia and also don’t seperate the cocanut solid from liquid. I don’t want to waste. Great recipe Matt!
You use an entire can of coconut milk for this recipe?
Just the thick cream that’s at the top of the can.
What could I use in place of hemp hearts?
You could try just increasing the other ingredients, or maybe almond flour.
I’ve made these twice so far and really enjoy them. I couldn’t find my loaf pan, so used a 7×11 shallow baking pan. I had to spread the dough a bit thinner and cut back on the baking time so the bars didn’t get too dry and crumbly.
Hey guys I made these and they were amazing. I was wondering, and this may just be impossible, if you had any suggestions on the possibility of removing the coconut flakes, oil and cream out of these? I am suspecting a coconut allergy and wondered if I could make these work another way. Thank you guys so much for your recipes!
Can you have dairy? You could replace the oil with butter or another oil. You could add more other ingredients in place of the coconut flakes.
How much powdered Stevia would I use as a replacement for the liquid?
I am wondering the same thing. Would granulated stevia work?
I am a food product development person, registered dietitian and source ingredients, develop products and do nutrition labels. I enjoy food, life, my dog & my husband.
I am ready for more. Can’t wait
Thank you!
These are delicious! I made some maple cinnamon ones with a 1/3 cup keto friendly maple syrup and a few dashes of cinnamon. Such a versatile recipe! Thank you for this! Congratulations on your engagement!
How do you add KetoConnect recipes to MyFitnessPal? I go to Menu > Recipes > Search > and search for the title, KetoConnect etc and end up with no search results. The only reason I downloaded the app was for your recipes. Thank you!
What can I use instead of hip hearts.
You could try it with almond flour or adding it with more quantities of the other ingredients, but we’ve never tried either of those.