Follow us 148.4k
When I perfected Keto Twix bars a few months back, I was quick to proclaim them as my new favorite chocolate bars. But they may have just been surpassed by these!
A few notes about these bars — I store and eat these straight out of the freezer, however you can also store them in the fridge. The homemade keto caramel may be a little runnier if stored in the fridge, but the chocolate coating will hold it in place. Alternatively you can cook the keto caramel longer to make it thicker if you prefer.
When coating the bars, you need to work quickly. One option to get the nicest, smoothest coating is to sit the bars on a wire rack and pour the chocolate over the bars. This prevents pooling around the bottom edges, although it can get a bit messy underneath!
Alternatively, you can turn this into a slice instead of making bars like I did in this Keto Caramel Slice. To do this, simply halve the amount of chocolate, melt as normal, and pour over the low-carb caramel peanut layer.
Are Peanuts a Healthy Keto Option?
Just like other legumes, peanuts contain anti-nutrients that can reduce their nutritional value and may cause health issues in susceptible individuals. Soaking and/or cooking peanuts, choosing organic peanuts or peanut butter, and limiting portion sizes and frequency are key to maximising their benefits while reducing potential risks.
Hands-on Overall
Serving size bar
Nutritional values (per bar)
Net carbs3.7 grams
Protein3.2 grams
Fat17.3 grams
Calories176 kcal
Calories from carbs 8%, protein 7%, fat 85%
Total carbs5 gramsFiber1.3 gramsSugars1.4 gramsSaturated fat9.4 gramsSodium33 mg(1% RDA)Magnesium52 mg(13% RDA)Potassium168 mg(8% EMR)
Ingredients (makes 20 bars)
Nougat layer:
Caramel peanut layer:
Chocolate coating:
Instructions
- To make the nougat layer, soak the cashews at least 4 hours (or overnight). Drain and rinse well.
- Add to a food processor or blender with almond flour, coconut cream, Swerve and coconut oil. Blend until combined and smooth, scraping down the sides as needed.
- Pour into a small lined slice or loaf tin (I use a 10 x 23 cm/ 4.5 x 9” loaf tin) and place in freezer while you make the next layer.
- Make the Keto Caramel Sauce by following the directions here. Continue to simmer an additional 10 minutes to allow it to thicken more, and then remove from heat and allow to cool slightly before pouring it over the nougat layer.
- Sprinkle with the peanuts, pressing them gently into the caramel. Place the tray in the freezer and cool for around 30 minutes. You want it to be cool and firm, but not completely frozen.
- Remove the tray from the freezer and remove the slice. Use a really sharp knife to cut the slice into bars.
- Place the bars on a flat tray and return to the freezer to freeze completely — this will help when coating them with chocolate.
- Melt the chocolate in a small saucepan over the lowest heat on the stove.
- Dip each frozen bar into the chocolate and use a spoon to coat complete. You may want to keep some of the bars in the fridge or freezer while you work so that they stay hard for the coating.
- Transfer the coated chocolate bars to a tray lined with baking paper, and place in the fridge for the chocolate to set. Allow at least an hour before eating so that the caramel can defrost and soften.
- Store in the fridge up to 10 days or up to three months in the freezer.
Ingredients
Instructions
- To make the nougat layer, soak the cashews at least 4 hours (or overnight). Drain and rinse well.
- Add to a food processor or blender with almond flour, coconut cream, Swerve and coconut oil. Blend until combined and smooth, scraping down the sides as needed.
- Pour into a small lined slice or loaf tin (I use a 10 x 23 cm/ 4.5 x 9” loaf tin) and place in freezer while you make the next layer.
- Make the Keto Caramel Sauce by following the directions here. Continue to simmer an additional 10 minutes to allow it to thicken more, and then remove from heat and allow to cool slightly before pouring it over the nougat layer.
- Sprinkle with the peanuts, pressing them gently into the caramel. Place the tray in the freezer and cool for around 30 minutes. You want it to be cool and firm, but not completely frozen.
- Remove the tray from the freezer and remove the slice. Use a really sharp knife to cut the slice into bars.
- Place the bars on a flat tray and return to the freezer to freeze completely — this will help when coating them with chocolate.
- Melt the chocolate in a small saucepan over the lowest heat on the stove.
- Dip each frozen bar into the chocolate and use a spoon to coat complete. You may want to keep some of the bars in the fridge or freezer while you work so that they stay hard for the coating.
- Transfer the coated chocolate bars to a tray lined with baking paper, and place in the fridge for the chocolate to set. Allow at least an hour before eating so that the caramel can defrost and soften.
- Store in the fridge up to 10 days or up to three months in the freezer.
Nutrition (per bar)
Calories176kcal
Net Carbs3.7g
Carbohydrates5g
Protein3.2g
Fat17.3g
Saturated Fat9.4g
Fiber1.3g
Sugar1.4g
Sodium33mg
Magnesium52mg
Potassium168mg
Detailed nutritional breakdown (per bar)
Do you like this recipe? Share it with your friends!
