It’s 11.00am and you’re sitting at your desk. Then you feel it: a sharp, unmistakable hunger pang. Lunchtime is still an hour away but you need something to satisfy you right now! There’s just one problem. You may already know some easy-to-make Keto recipes, but don’t know where to start when it comes to eating the right snacks.
Luckily, we have the answer — a delicious Keto protein bar recipe. When you learn this awesome and easy tutorial, you can whip up a batch and have them on-hand. The next time you need a pick-me-up, you’ll be ready.
What is a Keto Protein Bar?
Feeling curious about these bars? The Ketogenic diet is a high-fat, low carb eating plan. For that reason, a Keto protein bar is a simple snack that adheres to these guidelines. Unsurprisingly, they are also uber protein-heavy, which means that they will keep you fuller for longer in the day.
What Ingredients Are in Keto-Friendly Protein Bars?
Next, let’s take a look at some of the main ingredients in Keto-friendly protein bars. As the name suggests, these bars are typically high in protein and fats. Of course, since the Ketogenic diet is all about cutting back on the carbs, the bars are also low carb. Here are some of the main ingredients you will find in the best Keto protein bars.
- Protein-rich ingredients
Feeling those hunger pangs? Research published in the US National Library of Medicine suggests that eating high-protein food could have a positive effect on appetite control. With that in mind, the best recipes are full of ingredients that are full of protein. Nuts and nut butters are excellent examples of this as they have both fat and protein. For example, 100g smooth peanut butter contains as much as 22.21g protein, according to the USDA.
- Low-carb flour
Needless to say, you may need flour for your Keto protein bars. However, traditional wheat flour is high in carbohydrates. That doesn’t align well with the rules of the Keto diet plan. The best way to get around this issue is to opt for a low-carb alternative. For example, you may choose almond flour, coconut flour, or corn flour. For another example of making this smart swap, take a look at our coconut flour Keto bread recipe.
- Tasty high-fat ingredients
The Keto diet plan is all about high-fat ingredients, which is why you should include some in your recipes. Dairy products are ideal as they offer fat and work well in baking. For that reason, we use real, unsalted butter in our tasty Keto protein bar recipe. The ingredient works to bind the bars while also increasing the overall calorie count.
Why Are Homemade Bars Better Than Store-Bought Ones?
Have a quick google online and you will find a ton of Keto protein bars for sale. So, why should you bother making your own when you can simply buy them? Here’s a couple of reasons that you should make your own bars.
- Control over the recipe
Whipping up a batch of Keto protein bars doesn’t take all that long and there’s one major advantage. You have complete control over what goes in them. While you can use our tasty Keto protein bar recipe as a starting point, you’re free to switch things up too.
- An affordable option
The Keto diet plan is absolutely huge right now. That means that the cost of Keto-specific products is set to soar. If you’re looking for a more affordable way in which to follow this diet, making your own snacks is a must. Following a Keto protein shake recipe or Keto protein bar recipe online is an easy (and cheap!) solution.
The Best Keto Protein Bar Recipe
We are sure you’ll love our Keto protein bar recipe. Packed with only the tastiest, most satisfying ingredients, it’s a sure-fire hit. What’s more, the recipe takes around ten minutes to complete, which means that you can do it quickly when you have time.
Prep Time: 10-12 mins | Set Time: 3 hours
Serves: 8 | Calories per serve: 229 kcal
Equipment: Knife, chopping board, two pans, two bowls, spoon, baking tray, liners
- ¾ cup coconut flour
- ½ cup crunchy peanut butter
- 50g unsalted butter
- ¼ cup pitted dates
- ¼ cup fine brown sugar
- 100g 80% dark chocolate
- Chop the pitted dates so that they are as fine as possible.
- Put the butter into a pan and put it on a low-medium heat. Melt slowly for 3 minutes.
- In a large bowl, mix together the melted butter, coconut flour, peanut butter, and brown sugar until smooth.
- Add the chopped dates and fold into the mixture.
- Line the baking tray. Pop the entire Keto protein bar mixture into the baking tray. Pat it down firmly so it’s even.
- Grate the dark chocolate into a heatproof bowl. Boil some water in a pan and position the bowl above the water. Ideally, you should use a bowl that rests on top of the pan without touching the water. Stir the chocolate as it melts. This should take a few minutes to complete.
- Drizzle the melted dark chocolate on top of the mixture in the baking tray.
- Finish by putting the tray into the fridge and leaving to set for 3 hours.
Watch The Recipe Video
Pro Tips For Making Your Own to Perfection
Ready to make your Keto protein bars? Now that you understand the basics of our Keto protein bar recipe, it’s time to take your skills to a whole new level. Here are some expert tips.
- Choose high-quality chocolate
This Keto protein bar recipe is all about quality, not quantity. When it comes to choosing your chocolate, ensure that you opt for the highest possible caliber. Also, you should go for a bar that is at least 80% cocoa. Doing so will give you a rich, sharp taste to counter the sweetness of the peanut butter and sugar in the bar.
- Choose crunchy or smooth peanut butter
This next tip is down to personal taste. The standard recipe here will create a Keto protein bar that is rough in texture. If that’s not your thing, don’t worry. You can swap out the crunchy peanut butter for a smooth option instead. Simple.
- Take care when melting butter
As a golden rule, remember that you have to melt butter slowly on a low-medium heat. You cannot rush this process. Trying to melt butter on a high heat will lead to it separating; i.e. the milk solids will separate and the base will burn. Don’t make this rookie mistake or the butter will be completely unusable.
- Experiment with toppings
Within this standard Keto protein bar recipe, the only topping is dark chocolate. However, it doesn’t have to stop there. You are free to experiment with various ingredients here and figure out what works for you. For example, you may want to try some sugar-free white chocolate, which is ideal for Keto diets as it’s high in fat.
- Store your bars well
When you have made your Keto protein bars, you need to make sure that you store them properly. That is key! You can chop up all the bars and wrap them in greaseproof or baking paper. You should then store them in the fridge until you want to next eat them.
-  https://www.ncbi.nlm.nih.gov/pubmed/20847729
-  https://fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:16398
Charlotte is a seasoned content writer, journalist, and fitness enthusiast. Thanks to this passion, in her professional work, she focuses on the health niche and her work has been seen in major publications around the globe.
Since embarking on a lifelong journey toward better wellness, she has become completely fascinated by modern diet trends. She has now researched both Keto and Paleo eating plans in-depth in a bid to better understand their possible benefits and how they work.