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Nut & seed butter is perfect for making fat bombs and keto treats. I used Coconut & Pecan Butter to make these maple & pecan protein bars. They are filling and nutritious enough to be used as a meal replacement.
Keep them in the fridge (or freezer) and use as a quick source of energy when you have no time to cook or need a quick post-workout ketogenic meal. To see how easy it is to make healthy low-carb bars, check out my video recipe!
Note: I used dark chocolate because it's low in sugar. If you prefer to use unsweetened chocolate, remember to add extra sweetener. Chocolate coating was used for 8 large bars - you may need to use more if making 12-16 small bars.
Hands-on Overall
Serving size bar
Nutritional values (per bar)
Net carbs4.3 grams
Protein16 grams
Fat28.7 grams
Calories358 kcal
Calories from carbs 5%, protein 19%, fat 76%
Total carbs9.5 gramsFiber5.1 gramsSugars3.1 gramsSaturated fat14.4 gramsSodium204 mg(9% RDA)Magnesium44 mg(11% RDA)Potassium290 mg(14% EMR)
Ingredients (makes 8 large bars)
Bars:
Chocolate coating:
Instructions
- Prepare the Coconut & Pecan Butter. Mix the prepared coconut & pecan butter with powdered Erythritol, protein powder.
- Add virgin coconut oil.
- Add maple extract, optionally stevia and cinnamon. Mix until well combined and place in the fridge for 30 minutes to firm up.
- Meanwhile, melt the dark chocolate and cacao butter in a double boiler or a glass bowl on top of a small saucepan filled with a cup of water over a medium heat. Once completely melted, mix well and turn off the heat. Set aside to cool down before using it for coating.
- Using your hands, create 8 bars and place on a tray lined with baking mat or parchment paper. Place in the fridge for 30-60 minutes or in the freezer for 15-20 minutes.
- Use your hands, skewers or kitchen tongs to hold the bars so you can coat them in the cooled dark chocolate mixture from all sides.
- Place back on the tray. Drizzle any remaining chocolate on top. Place in the fridge for 30-60 minutes before serving. Keep refrigerated, especially if you use coconut oil instead of cocoa butter (coconut oil melts at room temperature).
Maple Pecan Protein Bars
Step by Step
Ingredients
Instructions
- Prepare the Coconut & Pecan Butter. Mix the prepared coconut & pecan butter with powdered Erythritol, protein powder.
- Add virgin coconut oil.
- Add maple extract, optionally stevia and cinnamon. Mix until well combined and place in the fridge for 30 minutes to firm up.
- Meanwhile, melt the dark chocolate and cacao butter in a double boiler or a glass bowl on top of a small saucepan filled with a cup of water over a medium heat. Once completely melted, mix well and turn off the heat. Set aside to cool down before using it for coating.
- Using your hands, create 8 bars and place on a tray lined with baking mat or parchment paper. Place in the fridge for 30-60 minutes or in the freezer for 15-20 minutes.
- Use your hands, skewers or kitchen tongs to hold the bars so you can coat them in the cooled dark chocolate mixture from all sides.
- Place back on the tray. Drizzle any remaining chocolate on top. Place in the fridge for 30-60 minutes before serving. Keep refrigerated, especially if you use coconut oil instead of cocoa butter (coconut oil melts at room temperature).
Nutrition (per bar)
Calories358kcal
Net Carbs4.3g
Carbohydrates9.5g
Protein16g
Fat28.7g
Saturated Fat14.4g
Fiber5.1g
Sugar3.1g
Sodium204mg
Magnesium44mg
Potassium290mg
Detailed nutritional breakdown (per bar)
| Total per bar |
| 4.3 g | 16 g | 28.7 g | 358 kcal |
| Coconut & Pecan Butter, homemade (KetoDiet blog) |
| 2 g | 4.9 g | 11.3 g | 151 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Whey protein powder (protein isolate, Jay Robb) |
| 0.4 g | 9.9 g | 0 g | 42 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 6.7 g | 61 kcal |
| Natural extract, sugar-free (maple, peppermint, almond, orange, lemon, coconut, cherry, etc.) |
| 0 g | 0 g | 0 g | 1 kcal |
| Extra dark chocolate, 90% cocoa (cacao) |
| 1.7 g | 1.3 g | 7.1 g | 71 kcal |
| Cocoa butter, organic (cacao butter) |
| 0 g | 0 g | 3.5 g | 31 kcal |
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