Keto Protein Bars


5 from 160 votes
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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

Keto Protein Bars

I’ve never been someone who can have just three square meals a day. As a snacker, my favorite filling snacks include keto shakes, keto granola bars, and these 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

low carb protein bars

How to make keto protein bars?

The Ingredients.

  • 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. 

The Instructions.

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. 

how to make keto protein bars

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

keto friendly protein bars

Frequently Asked Questions

Are low carb protein bars good for you?

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.

Where to buy keto protein bars?

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.

What protein bars have no sugar?

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 recipe

Keto Protein Bars (4 Ingredients!)

5 from 160 votes
These keto protein bars are the BEST recipe- 4 ingredients, 5 minutes, and no baking required! Packed with over 20 grams of protein and just 2 grams of net carbs!
Servings: 12 bars
Prep: 2 minutes
Cook: 5 minutes
Total: 7 minutes



  • 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.


* You can also use keto white chocolate or chocolate bars instead.
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. 


Serving: 1barCalories: 198kcalCarbohydrates: 4gProtein: 20gFat: 13gSodium: 23mgPotassium: 352mgFiber: 2gVitamin A: 36IUCalcium: 189mgIron: 2mgNET CARBS: 2g
Course: Snack
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Recipe Rating


  1. 5 stars
    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. 🙂

  2. 5 stars
    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.

  3. 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.

    1. 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.


  4. 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.

    1. It is almond meal, not oats. Also the videos are automatically populated, so aren’t necessarily the recipe video for the recipe. 🙂

  5. 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.

  6. 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?