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My keto protein bars take just 5 minutes to make and need just FOUR ingredients to make! Packing in over 20 grams of protein, they have just 2 grams of net carbs.
Love healthy keto snacks? Try my keto smoothie, keto chips, keto crackers, and keto trail mix next.
Even before I went on a keto diet, protein bars were a staple. I’d have one after a heavy workout or as a post-dinner snack. During my busy work periods, I’d enjoy having one or two for an on-the-go breakfast, and they kept me energized until lunch.
Are protein bars keto?
Although high in protein, not all protein bars are suitable for a keto diet. Many of them contain added sugars and grains, and some have over 30 grams of carbs per bar! Luckily, you can make your own HOMEMADE keto bars that are cheaper and more delicious, and they take seconds to prepare.
Table of Contents
Why I love this recipe
- Made with 4 ingredients. Count them yourself! Just a nut butter (almond), sticky sweetener (keto maple syrup), protein powder and some sugar free chocolate to give them a chocolate shell!
- Cheaper to make. A keto protein bar bought in the grocery store will cost at least $5 a punch. For 12 homemade protein bars, they work out to be less than a dollar each!
- Healthier than store-bought. Unlike packaged snacks or protein bars that contain fillers and artificial sweeteners, these use wholesome and healthy ingredients that you can pronounce! They are high in fiber and healthy fats.
- Thick, soft, and chewy. The texture of these keto bars is almost like fudge, and it tastes like it too- With the addition of the chocolate shell.
Ingredients needed
- Almond butter. Smooth almond butter with no added sugar. If you’d like a nut-free option, you can use tahini or sunflower seed butter.
- Sugar free maple syrup. Helps make the protein bars soft and chewy, while adding sweetness. Skip the expensive store-bought syrups and make your own.
- Protein powder. Vanilla or unflavored protein powder. I recommend using casein or a blend of casein and whey protein powder.
- Chocolate. Melted sugar free chocolate chips or sugar free white chocolate to coat the bars in.
How to make keto protein bars
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Make the base. Whisk the almond butter and maple syrup into a bowl until combined. Slowly add the protein powder, then knead the dough using your hands. If the dough if too thick, add a tablespoon or two of water.
Step 2- Chill. Transfer the batter to a greased 8 x 8-inch pan. Refrigerate the protein bars for at least an hour to firm up. Once firm, slice them into bars.
Step 3- Cover in chocolate. Melt down your chocolate. Using two forks, dip each protein bar in the melted chocolate until fully coated. Place them on a wire rack to firm up.
Arman’s recipe tips
- If your dough is too thick, add some water (or almond milk) to thin it out.
- The chocolate coating is optional. However, if you omit them from the protein bars, they will need to be stored in the refrigerator.
- Ensure you like the taste of your protein powder, as the flavor can be quite evident throughout.
Keto protein bar flavors
The base recipe is like a blank canvas, and can be jazzed up in multiple ways to change up the flavor!
- Cake batter. Use vanilla protein powder and fold through 1/2 cup of sugar free sprinkles.
- Chocolate. Use chocolate protein powder and add 2 tablespoons of cocoa powder into the dough.
- Peanut butter. Replace the almond butter with peanut butter.
- Double chocolate. Use chocolate protein powder, add 1/4 cup of cocoa powder and 1/2 cup of chocolate chips into the dough.
- Cookie dough. Fold through 1/2 cup of crushed keto cookies and 1/4 cup of chocolate chips.
Storage instructions
To store: Leftover protein bars can keep at room temperature, covered, for up to one week. If you’d like to keep them longer, store them in the refrigerator.
To freeze: Place protein bars in a ziplock bag and store them in the freezer for up to 6 months.
Frequently asked questions
Low carb protein bars are a fantastic snack to enjoy between meals or as a quick breakfast. If you use this recipe, they are full of healthy fats, protein, and fiber, which are all key macronutrients that keep you fuller for longer.
You should always be wary of store-bought protein bars which often contain added sugars and often have as much sugar and calories as a candy bar.
Keto protein bars are available online or in health food stores. However, many consider them to have a poor texture and flavor and are exceedingly expensive for their size and calories.
More high protein keto recipes
Keto Protein Bars (4 Ingredients!)
Ingredients
- 2 cups almond butter smooth
- 1 1/2 cups protein powder vanilla or unflavored
- 1/2 cup keto maple syrup
- 1 cup keto chocolate chips * See notes
Instructions
- Line an 8×8-inch loaf pan with parchment paper and set aside.
- In a large mixing bowl, add your almond butter and maple syrup and mix until combined. Add the protein powder and mix well, until combined. Use your hands to knead into a dough. If the mixture is too dry, add some milk.
- Transfer into the lined pan and refrigerate for an hour.
- Once firm, slice them into 12 bars. Melt your chocolate chips and using two forks, dip the bars into the chocolate until fully coated. Place them on parchment paper until the chocolate has hardened.
I want to preapre this fish for my friend that is on keto. I am not but also never made keto food. Seems odd to me haha.
So easy to prepare, great tasting and satisfying. I cut mine into smaller portions, they’re very filling.
I make these for my friend on keto diet. She like these?
This really is keto recipe even if it is dessert. Really amazing.
My friend is on keto diet so I could surprise her.
Best keto protein bars I’ve ever tasted.
My husband is diabetic and these were so great during our long drive!
Well I just finished my first batch.. may have fudged a little on the ingredients (pun intended). I used what I currently have on hand. Peanut Butter and Cake Batter Protein Powder. Had some trouble with the Chocolate coating.. it was way hard to get them coated well a cup of sugar free chocolate barely covered half so i used 3. Is there a trick to “dipping” them? Licking the spatula as i made these (just for me btw) repeatedly… the taste is awesome. Cant wait to try the finished product. 🙂
Hi Christopher! I use two forks and dip them in like that and it’s quite easy to do 🙂
One of the best results from a recipe I have ever made, these protein bars were AMAZING and so easy to make!!
These are delish. I didn’t have the keto chocolate so just added 2 TBSPs of unsweetened dark cocoa (per your note). You’re right that you have to like the flavor of your protein powder – it definitely comes through. I also added some vanilla extract and a few toasted pumpkin seeds (from my garden) for crunch. I cut these in 24s. These are going to be my afternoon snack/treat! Thanks for the easy recipe – it took no time to make and I dislike us eating the processed bars my husband buys. Those are good in a pinch, but when we work from home, it’s good to have something homemade.I’ll definitely check out your other recipes.
Is it possible to add creatine to these bars?
I haven’t tried, but feel free to experiment and see- I’d love to know if it works!
You say: “To keep this 100% refined sugar free, you can use pure maple syrup.” There are 105 g carbs in 1/2 cup of maple syrup. If this recipe makes 20 portions, that’s 5.25 g carbs ALONE from the maple syrup in your 5 g total recipe. You may want to provide this corrected information for those who think that maple syrup is an equal substitute.
With all due respect, this is correct information. I said ‘refined sugar free’ which means using maple syrup, agave nectar etc as oppposed to white sugar or corn syrup.
Enjoy!
The video doesn’t seem to be the item that this recipe is for (has oats and protein powder). Then, the picture of the protein cups appears to have oats (or is that coarsely copped almond flour?) so a little confused. The protein cups look delicious just don’t seem to add up to the listed ingredients.
It is almond meal, not oats. Also the videos are automatically populated, so aren’t necessarily the recipe video for the recipe. 🙂
Maybe I read the recipe wrong. The almond butter I used had 200 calories for 2 tbsp vs the 210 in the Kirkland which was linked. The recipe calls for 2 cups or 32 tbsp. There would be 3360 calories from the Kirkland almond butter alone. That’s 168 per serving just from almond butter. I’m confused.
These are very tasty. I made a half batch and used Lily’s stevia sweetened chocolate chips (only 1/2 cup) and just mixed them in. My nuutrition data is nowhere close to what is listed here. How was this calculated?
Using the data provided and ingredients used 🙂 Follow the macros for your own ingredients 🙂