Low Carb Protein Bars
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My low carb protein bars are the perfect snack or post-workout treat. The bars are thick, chewy, and pack in 14 grams of protein and 3 grams of net carbs each.
We go through quite a few protein bars in our house. But when I’m particularly watching my carbs, I always make sure to keep some of these low-carb protein bars on hand. I took my classic protein bars and reworked them to be lower in carbs but still full of flavor.
It did take quite a bit of recipe testing to get right: I experimented with a bunch of keto sweeteners and low-carb flours to see which combination held up best (spoiler alert: most liquid sweeteners failed). This version looks and tastes like a store-bought protein bar but costs a fraction of the price, has fewer ingredients, and is one that you’ll actually crave. In fact, my partner calls these their ‘healthy candy bars’.
Table of Contents
Why make my keto protein bars recipe
- Easy to make. Just combine the ingredients, shape your bars, then let them chill in the fridge until they’re firm enough to slice.
- Not just keto. Meaning these bars are also gluten-free, vegan, and dairy-free.
- Protein-powder free option. I like to keep the protein powder in, but you can omit it and still get around 5 grams of protein per serve.
What readers are saying
★★★★★ – “Easy to make and delicious. Will make again and again.” – Christina
★★★★★ – “Great foundation recipe that can be modified countless ways to suit taste and nutritional requirements. Better tasting and more filling than any commercial protien bar yet tasted.” – Mary
Key Ingredients
For the exact measurements, jump straight to the recipe card below:
- Almond butter. Smooth with no added sugar or salt. Peanut butter or cashew butter will also work.
- Keto maple syrup. To bind the ingredients together and add sweetness. I like to make my own because I know it’s thick, but I did have success with monk fruit sweetened maple syrup. Please do not use generic sugar free syrups (often labelled as pancake syrup) because they DON’T have the viscosity of traditional syrups.
- Coconut flour. My go-to flour for no-bake recipes because it’s naturally high in protein and fiber, and it absorbs moisture well.
- Protein powder. There is an assumption that protein powders are all low carb, which is NOT true: many blends and brands have added sugars, fillers, and even oats, which add to the carb count. I like Optinum casein and Isopure (their zero carb blend). I’ve tested more than a dozen protein powder brands for my recipes, and the brand or blend you use can really make or break the texture.
Recipe variations
My recipe is super forgiving, so here are some ways I’m able to adapt them to allergies or flavor ideas:
- Make them nut-free. When I’m making these bars for someone with a nut allergy, I’ll swap the almond butter for sunflower seed butter or tahini.
- Add mix-ins. Some of my favorite low carb extras include chopped nuts, dried fruit, or shredded coconut.
- Make chocolate protein bars. Add 2 tablespoons of cocoa powder and fold in half of the chocolate chips. I also like to fold in chopped hazelnuts for a Nutella-inspired protein bar, but perhaps that’s for another recipe!
How to make low carb protein bars
Step 1- Mix dry. In a large mixing bowl, mix the dry ingredients.
Step 2- Combine. In a microwave-safe bowl or on the stovetop, melt the almond butter with the maple syrup until combined. Add the almond butter mixture to the dry ingredients and mix until a thick batter remains.
Step 3- Shape the bars. Transfer the protein bar dough to the prepared pan and press firmly into place.
Step 4- Add chocolate and chill. Melt the chocolate chips in a microwave-safe container and drizzle over the bars. Refrigerate until firm, then slice into equal-sized bars.
Arman’s recipe tips
- Leave some parchment paper sticking out. I can’t tell you how many times I’ve tried to slice my protein bars and ended up making a mess because I couldn’t get them out of the pan! Now, I always make sure to leave an extra inch of paper sticking out to help them come out easier.
- Use a warm knife. My go-to tip for slicing no-bake bars is to use a warm (and sharp) knife. Run the knife under hot water, dry it off, then cut and repeat.
Storage and make ahead
Make ahead: Leftover protein bars can be stored in an airtight container in the fridge for up to 1 month. I like to wrap the bars between layers of parchment paper so they don’t stick together.
To freeze: Transfer leftover bars to a freezer-safe container and freeze for up to 6 months. Allow frozen bars to thaw overnight in the fridge before enjoying.
Frequently asked questions
Depending on the protein powder you use, the mixture may be a little dry or crumbly. To combat this, add some water or milk until the dough is soft and pliable. Start with one to two tablespoons then add more as needed.
Yes- when made as written (using a protein powder that has less than 2 grams of carbs per serving), each protein bar has just 3 grams of net carbs. This does NOT include the sugar free chocolate topping.
No, I don’t recommend it. I specifically developed this recipe to be a no bake one, so baking them will result in a brittle and flavorless bar.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Low Carb Protein Bars
Video
Ingredients
- 1 cup almond butter smooth and creamy
- 1/3 cup keto maple syrup * See notes
- 1/2 cup coconut flour
- 1 cup protein powder
Instructions
- Line an 8 x 8-inch pan with parchment paper and set aside.
- In a large mixing bowl, mix the coconut flour and protein powder.
- In a microwave-safe bowl or on the stovetop, melt the almond butter with the keto maple syrup until combined. Add to the dry ingredients and mix until combined. If the mixture is too thick, slowly add some water or milk until workable and smooth.
- Transfer the mixture to the lined pan and press firmly in place. Refrigerate for around 30 minutes or until it's firm.
- Using a sharp knife, slice into bars.
Notes
- Protein powder brands: Any protein powder with 2 grams or fewer carbs per serving works. I like using Isopure or Optimum casein protein powders.
- Chocolate layer: I like to add 1/2 cup melted sugar-free chocolate chips (as pictured), but that is optional.
Nutrition
More protein packed snacks
Originally published May 2018
The bars are great, but I need crunch, so I added a small handful of Ezekiel Amond cereal. Give it a try.
LOVE that addition 🙂
Great recipe, easy to make and delicious
Appreciate the feedback, Aine!
Fantastic recipe, love your recipes. Thanks Aine
Thanks so much Aine. Glad you enjoyed this one!
I add a little dash of water and melt my chocolate with coconut oil! Gives it a little kick ❤️
This really easy low carbs. I could try this. Need to find those keto i gredients.
Easy to make and delicious. Will make again and again.
It really is low carb! I just need to find keto maple syrup. Do you know where I could buy it?
Look up Vitafiber, available at Amazon. It’s not maple flavored but the flavoring can be easily added (also keto, also at Amazon). The Vitafiber company has a website and you can get it directly, too.
Maple syrup can really be keto? Didnt know that. Now I think every ingredient can be keto haha.
It is low carb but so much fats actually. I love carbs too much to try this haha.
Very easy to make and very yummy!
Thanks!
I’m not seeing the version with protein. It only shows the protein free option. What is the difference? How much protein powder? Thanks!
Hi Chaise! 1/2 cup protein powder.
Great foundation recipe that can be modified countless ways to suit taste and nutritional requirements. Better tasting and more filling than any commercial protien bar yet tasted. I have been looking to add more protien and slow release type carb snacks to my diet and this recipe fits those needs perfectly. Really appreciate your site as it provides badly needed dietary inspiration in light of my ever growing endocrine and other health conditions.
So I stumbled upon this recipe cuz it seemed simple. But I did change some things and have a few tips to share to anyone who might be using it. I used sugar free maple syrup so as to not add so much sugar to my diet (regardless if it’s refined or not, i don’t want it), all natural no sugar no salt added peanut butter, my regular pea protein powder which works fine, Kodiak protein oats for extra protein, and I add a layer of pecans that I press onto the top to add even more nutrition and protein. Make sure the peanut syrup mix is warm/hot when you mix it into the dry ingredients, it really helps. I end up using my hands to blend it all together which I found easier than using an electric mixer or a utensil. In an 8×8 it should make 20 small square servings of around 200 calories (maybe a little less). Also, don’t mix nuts into the mix, it won’t hold as well. Hope this all helps!
OMG these comments are actually insane. If you’re looking for a medical diet you should be talking to your doctor ffs.
Thanks for all the work you put into these, I love the creativity.
Hi, just wondering if it’s possible to use almond flour in place of all, or at least some, of the coconut flour. Thanks!
I don’t see why not!
My mistake, too, Arman. I put the two together. Ignore my comment sent earlier.
You advertise as KETO. Nothing about any version of this is keto! Please please, for the sake of people who are using a strict ketogenic diet for medical reasons, remove your keto advertising.
With all due respect, please see the recipe card, which has TWO options- the first one is 100% keto. Enjoy.
Not one is carb free. Why in the world would you advertise this?
None of my recipes claim to be carb free.
I am completely confused. Neither of the versions will come out looking like the picture. The picture has a “fudge” layer that is the equivalent thickness of the oat layer.
Did you see the oat version listed in the recipe card? Exact ones pictured, and using the full 2 cups of chocolate chips.
Enjoy.
Could you please include the nutrition information for both variations? I’m unsure which variant the one bit of nutrition info is for (I assume the non-oat version?). It’d be very helpful to have the nutrition breakdown for both options to better help determine macros accurately.
Sure, feel free to calculate it using myfitnesspal or similar 🙂
…Okay, but could you actually address the issue? If you aren’t willing to add nutrition information for the second variation, could you at least clarify which variation the above nutrition information—which you provided—is for?
I don’t see how this recipe is so low carb with oats and rice syrup
There are two different tested options included. enjoy
What are the nutrition facts for the oat bars?
They are included in the recipe card
You do realize casein is not vegan I hope?
Well aware of that hence the evident vegan option included and tested, enjoy
Sorry for my confusion…but is the nutritional information provided for the oat version?
For the keto version, use myfitnesspal to work out the oat version
Thank you for a vegan recipe for these protein bars! They look GLORIOUS. OMG, that chocolate layer on top is just calling my name!
That chocolate layer though 🙂 Love making homemade protein bars!
Do you have Easy ice cream recipes?
Sure, loads in my recipe archives, enjoy 🙂