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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 serving, 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).
Ingredient nutritional breakdown (per serving, bar)
| Net carbs | Protein | Fat | Calories |
|---|
| 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 |
| Total per serving, bar |
| 4.3 g | 16 g | 28.7 g | 358 kcal |
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