These 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.
Keto Protein Bars
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, more delicious, and take seconds to prepare.
Why this keto protein bars recipe will be a snacking staple-
- 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.
What I love about this recipe is just how quick and easy they are to make. You literally need just five minutes of preparation and there is no baking involved- the hard part is waiting for them to firm up in the freezer. They are a fantastic snack that pack in over 20 grams of protein and has just 2 grams net carbs!
How to make keto protein bars?
- 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.
Start by adding the almond butter and maple syrup into a bowl and whisking together 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.
Next, transfer the batter into 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.
Now, 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.
Tips to make the best recipe
- If your dough is too thick, add some water (or almond milk) to thin in 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!
- 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.
- Cake batter– Use vanilla protein powder and fold through 1/2 cup of sugar free sprinkles.
Storing and freezing 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.
More keto snack recipes to try
Frequently Asked Questions
Low carb protein bars are a fantastic snack to enjoy between meals or as a quick breakfast. If using this recipe, they are full of healthy fats, protein, and fiber, which all are key macronutrients to 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 exceedingly expensive for their size and calories.
This protein bars recipe has no sugar and is a much better option than store bought ones. This is because they contain no artificial sweeteners and use wholesome and real food ingredients.
Keto Protein Bars (4 Ingredients!)
- 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.
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