4-Ingredient Keto Protein Bars (no-bake recipe) – Ditch The Carbs

[ad_1]

These keto protein bars only take 10 minutes to make and only require four ingredients.

With over 7g protein and only 2.6g net carbs per serving, your whole family with love these grab-and-go bars.

keto sugar free gluten free protein bars recipe pin

Having a batch of keto protein bars ready has come in handy many times. They are perfect for a grab-and-go breakfast and a great way to refuel before or after the gym. Plus, they make the perfect mid-day snack between meals .

Our whole family has found a reason to grab a keto protein bar from the refrigerator. This recipe is inspired by my Quick Keto Bounty Bar recipe on this site and my Keto Peanut Butter Fudge.

Jump to:

Ingredients

You only need four ingredients to make these keto friendly protein bars.

sugar free protein bar ingredients in glass bowls

Here’s what else you’ll need to whip up the best keto protein bars ever!

  • keto protein powder – isolated whey, pea, or collagen protein powders are good options as they are typically low in carbohydrates, sugar-free, and high in protein, making several brands keto friendly.
  • almond meal/flour
  • peanut butter – use the peanut butter that has the oil on top. Make sure to mix it well. The oil in the peanut butter helps the protein bars stick together.
  • chocolate chips – choose a sugar-free option or 90% dark chocolate bars. You’ll melt these sugar-free chocolate chips and cover each protein bar with chocolate to make this snack taste and look like the low carb protein bars you would find in the stores . This ingredient is optional but I highly recommend it!

You’ll also need a little water to help the dough stick together.

See the recipe card for measurements.

Instructions

Making this keto protein bars recipe is a quick and easy process.

First, start by measuring out the protein powder, almond flour, and peanut butter and placing them all in a large mixing bowl.

Protein powder, almond flour, and peanut butter mixed together

Next, combine the almond flour, peanut butter, and protein powder. It will form a crumbly mixture.

making low carb snack bar mixture

Then, mix some water into the dough a little at a time until it starts sticking together. Be careful not to add too much!

ball of protein bar dough in a mixing bowl

Form the dough into a ball. The dough should stick together but not be sticky. If the dough gets too sticky, let it sit for a few minutes to dry.

dough cut into even rectangles

Next, roll the dough into a rectangle between two sheets of parchment paper until it is about ¼ in thick. Finally, cut into 24 bars using a pizza cutter.

Hint: Heat the peanut butter in the microwave to soften it and make it easier to mix in.

Cover your protein bar in chocolate

If you are covering your keto friendly protein bar in chocolate, place the bars in the freezer to harden for 10 minutes. This makes it easier to dip.

Then, melt the chocolate in the microwave in 30-second increments, stirring each time.

Next, dip each protein bar in the melted chocolate and place it on the parchment paper.

Wiggle a fork over the top of each bar when the chocolate is still wet. This will make a cute swirl pattern. Lastly, chill until the chocolate hardens and enjoy!

melted chocolate coated bar

Substitutions

Need to make a substitution to meet your or a friend’s dietary needs? No problem.

Check out the list below for recommended substitutions for each ingredient.

  • Almond Flour – another nut or seed flour can be used in place of almond flour. Unfortunately, coconut flour isn’t a proper substitute. Here’s an entire post explaining why: coconut flour vs almond flour.
  • Peanut Butter – almond butter, sunflower seed butter, and tahini are all great options to use instead. Just keep an eye on the net carbs.
  • Chocolate Chips – a bar or two of 90% dark chocolate can be used in place of sugar-free chocolate chips. You may need to add a teaspoon of coconut oil when melting the chocolate to keep it from burning.

Keep in mind that any substitutions will change the nutritional values ​​listed in the recipe. So, plan accordingly and try to choose ingredients that have similar protein and carb amounts.

sugar free keto protein bars on parchment paper

Variations

There are eight delicious variations below. This is a great way to continue enjoying these protein bars without getting tired of the same flavors over and over again!

  • White Chocolate -Use sugar-free white chocolate chips.
  • Peanut Butter Caramel – Add a layer of sugar- free caramel* over the dough before cutting the bar. Then, freeze the bars to harden the caramel. Cut the bars. Finally, cover them in chocolate while the caramel is still frozen.
  • Milk Chocolate -Use sugar-free milk chocolate chips.
  • Dark Chocolate -Use sugar-free dark chocolate chips.
  • Nut-Free – Use seed flour and butter instead of nut butter. Measurements stay the same.
  • Coconut Peanut Butter – Mix some shredded coconut into the dough.
  • Spiced – Add a ½ teaspoon cinnamon into the dough to give it a warm cinnamon flavor.
  • Just Peanut Butter – skip the chocolate and leave the protein bars plain.

*See these Keto caramel squares on my website for a great sugar-free caramel recipe to use.

stack of peanut butter protein bars

Equipment

Thankfully, minimal equipment is needed to make these keto protein bars.

First, you will want parchment paper and a rolling pin to roll out the dough.

Secondly, you’ll need something to cut the dough into bar shapes. A pizza cutter or knife works great.

Lastly, if you opt for the chocolate-covered variation, you’ll need a way to melt chocolate. The easiest way is to use a microwave. Another option is to use the stove on low heat. Be careful using the stove, however, as the chocolate can burn quickly.

Storage

Protein bars should be placed in an airtight container or bag. Store them in the refrigerator or freezer to keep the chocolate from softening during the warmer months.

Protein bars stored in the refrigerator will stay good for up to a month.

Frozen protein bars will stay good for up to 6 months in the freezer.

chocolate peanut butter sugar free snack

top tip

Pop your peanut butter into the microwave to soften it before mixing it into the almond flour and protein powder. Soft peanut butter is much easier to mix in.

FAQ

Is it OK to eat protein bars on keto?

These homemade keto protein bars are ok to eat on keto. However, store-bought protein bars are not usually keto. Many protein bars that claim to be keto approved actually use artificial sweeteners that are not good for keto. So it is best to make your own quickly at home.

What kind of protein bars are good on the keto diet?

Homemade keto protein bars are ideal on the keto diet because you have control over the ingredients you use.

Is it cheaper to make your own protein bars?

Homemade protein bars can be cheaper made at home than store-bought. The initial investment for ingredients like protein powder might be higher, but the total cost over time is less.

Can you eat peanut butter on keto?

Yes, peanut butter is keto-approved. Be sure to read the ingredients on the nutrition label and select a peanut butter made with only peanuts, oil, and salt. You don’t want sugars added to the peanut butter.

What protein powders are keto-friendly?

Isolated whey, pea, or collage protein powders are typically low in carbohydrates, sugar-free, and high in protein, making several brands keto friendly. Not all protein powders are keto-friendly, so make sure to read the ingredient labels and look for sweeteners that are not keto.

keto protein bars collage image for pinterest

???? Recipe

Chocolate covered keto protein bars cut in half to show the middle of the bar and stacked on top of each other.

Please rate this recipe.

4-Ingredient Keto Protein Bars (no-bake recipe)

These keto protein bars only take 10 minutes to make and only require four ingredients. With over 7g protein and only 2.6g net carbs per serving your whole family with love these grab-and-go bars.

Servings: twenty four bars

NET carbs: 2.6g

Diet: Diabetic

Dairy Free. Egg free. Gluten Free. Grain free. Keto.LCHF. Low Carb. No Sugars. Paleo. Wheat Free

Review Recipe
print
Pin

Calculate ingredients

Adjust servings: twenty four bars

Prevent your screen from going dark

Instructions

  • Combine all the ingredients except the chocolate chips. Mix until you get oily breadcrumbs. Your protein bar dough will be dry. Add hot water a spoonful at a time until it goes sticky and forms a ball.

  • Roll out the dough between parchment until it’s about ¼ inch thick. Cut the dough into 24 slices using a pizza cutter. Pop in the freezer to chill for 10 minutes.

  • Melt sugar-free chocolate chips then dip each protein bar in the chocolate to coat it if desired.

  • Wiggle a fork over the top of each bar while the chocolate is still wet(because no one can make them smooth like store-bought ones). Chill, eat, enjoy.

mockups of 5 Ingredients (Or Less) Low-Carb Cookbook on devices and printed cookbooks

Nutrition Facts

4-Ingredient Keto Protein Bars (no-bake recipe)

Serving Size

1 bar (makes 24 bars)

Amount per Serving

% Daily Value*

* Percent Daily Values ​​are based on a 2000 calorie diet.

YOUR HOLIDAY PANTRY & GIFT GUIDES

.

images and mockups for Amazon seasonal holiday shop

Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.



[ad_2]

Source link

Recommended For You

About the Author: AZ