Indian Keto Coconut Bars

Indian Keto Coconut BarsPin recipeFollow us 50.3k

I'd like to introduce Ankita Nimbalkar, a fellow blogger and the creator of KetoWoman91. Over the next couple of weeks, Ankita will share two of her favourite low-carb recipes inspired by Indian cuisine. The first recipe are simple & delicious keto and paleo bars that are ideal for fat fasting!

Indian cuisine holds a proud place in the list of distinguished cuisines of the world. With all its exotic ingredients, unfamiliar dishes, and tongue-tingling flavours, Indian Cuisine can be both exciting and intimidating. It uses the whole palette of flavours - spicy, sour, sweet and hot all at the same time making it something that wants to jump off the plate. Contrary to common belief, not all Indian dishes are curries. It is also very famous for sweets and desserts.

Being born an Indian, I have always enjoyed and relished our rich dishes full of flavour and taste. When I started Ketogenic diet, one thing I knew was to never compromise the taste with this diet. I made sure that my food is not boring. I make many Indian versions of Ketogenic dishes, and here to present you a very famous sweet of India – Coconut Barfi/ Coconut bar.

A barfi is nothing but dense milk based sweet confectionery from India, a type of sweet. Coconut barfi is a traditional Indian sweet made in almost all parts of India. It is very easy to make, and just needs few ingredients.

Hands-onOverall

Nutritional values (per serving)

1.4 grams 1.5 grams 2.2 grams 12.1 grams 8.8 grams 130 calories
Total Carbs2.9grams
Fiber1.5grams
Net Carbs1.4grams
Protein2.2grams
Fat12.1grams
of which Saturated8.8grams
Energy130kcal
Magnesium15mg (4% RDA)
Potassium82mg (4% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (7%), fat (88%)

Ingredients (makes 15 servings)

Instructions

  1. Take a bowl and mix the shredded coconut with 300 ml (1 ¼ cup/ 10.1 fl oz) of coconut milk. Keep this mixture aside for 30 minutes.
  2. Add remaining 20 ml (0.7 fl oz) coconut milk; add the saffron threads and the erythritol. Mix it properly for the sugar to dissolve.
  3. After 30 minutes, heat a wok and melt the ghee in it. Add the coconut mixture, and keep mixing ensuring the flame is at low and the mixture does not stick to the surface. Keep mixing for 5-7 minutes.
  4. Add the Elaichi / cardamom powder and cook the mixture for another 5 minutes.
  5. Take a baking tray/ barfi tray (I used a 16 cm/ 6.3 inch square baking tray), butter it and spread the mixture evenly, up to 1 cm thick. Freeze it for 2 to 2 ½ hours.
  6. Cut small squares according to your own liking and the barfi is ready. Refrigerate for up to 5 days or if too soft, freeze for up to 3 months.

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By Ankita Nimbalkar
Creator of ketowoman91.wordpress.com

I am a research student in cancer biology and lost around 18-20 kgs on a ketogenic diet. Having lived through very bad phases of PCOS and Amenorrhea, I was finally able to regularize my menstrual cycle after 2 long years. I still have a long way to go, to heal my body completely from hormonal imbalances. My aim is to get better with keto and adopt it as a lifestyle and not a diet.

I am very passionate about cooking and make some delicious Indian keto recipes. I like to be creative with my cooking and make keto more fun. Along with this, I want to help many people I can to take this approach to heal their body and soul.

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Comments (14)

Can this be made without the sweetener?

Reply

Are Indian Keto Coconut bars to be eaten cold or room temperature?  Also, can this be baked?

Reply

Hi Rowena, I suppose they should always be cold - the ghee would melt at room temperature. I don't think you can bake it because all the fats would separate.

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Hello everyone. I am Ankita who introduced these barfis to the blog. You cannot use butter for 2 reasons- it will not hold properly and secondly for the taste, it will not go with the barfis.
About the grams values, they are perfect now as the measurements were messed up due to the USDA values and Indian measurements here. If there is any doubt, you can contact me on nimbalkarankita[at]gmail[dot]com

Reply

Hi Ankita, thanks for commenting on the butter as an alternative! How about coconut oil?

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Yes, you could use Coconut oil but the flavour would be too coconut-ey. I have not made it with coconut oil, so cannot comment on the measurements. I would like to add here that ghee gives it a rich texture, where every burfi in India is made up of. 😊

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Hi there,
Can I use anything else apart from Ghee. Thank you for your time and keep up the good work!!

Reply

Hi Sam, coconut oil may work but that's just a guess.

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I just made this recipe, following the measurements in cups, not grams. While it wasn't a disaster it does seem like there's too much ghee. The ghee pooled up in some places as it froze and the whole thing is quite soft. If you wanted anything bigger than a 1.5 inch square bar you'd be out of luck; they can't hold up any bigger. I've made fat bombs that are much sturdier. I'll have to keep them stored in the freezer. Flavor is really very good; subtle. I added a pinch of salt. Recipe doesn't say when to combine coconut mixture with coconut milk and saffron mixture. It also doesn't specify what size pan. I used 13x9 with parchment paper, not buttered!

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Hi Ulu, thank you for your feedback! The recipe originally said 10 tablespoons of ghee which would be 15 g x 10 = 150 g (according to the USDA database), so I used an equivalent that is about 2/3 cup. I suppose that's where it may have gone wrong and it may be less than 15 g per tbsp. I'm waiting for a reply from Ankita and will update the recipe accordingly.
I can see all the instructions in the recipe steps but just to clarify: Coconut milk + shredded coconut (step 1), remaining coconut milk + saffron + erythritol (step 2), melted ghee + coconut-saffron mixture (step 3), cardamom (step 4).
UPDATE: All has been fixed (grams corrected).

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Was really excited to see this recipe for Indan coconut bars.  I've just tried to make this and it's a disaster. I've looked at the measures for the ingredients, and as I work in grams, I followed these weights, only to realise that you equate 2 cups to 150g and 2/3 of a cup to 147g.  This just doesn't appear right. Hope you can help. Thanks

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Hi Sophia, I'm sorry to hear that. I used the standard weights from the USDA database. Just to confirm, which one doesn't seem right? The 2 cups of shredded coconut or the 2/3 cup of ghee? 1 cup of shredded coconut is 75 g, and 1 cup of ghee is 220 g. I'll ask Ankita for the "gram" values just to confirm this. Thank you!
UPDATE: All has been fixed (grams corrected).

Reply

So glad you are going to contribute to this blog!!!! I am a vegetarian who prefers Indian food and I try my best to keep it interesting. One quick question. Is the coconut fresh grated or unsweetened dry coconut flakes? And thank you very much for your contribution.

Reply

Hi Uma, I asked Ankita and she mentioned that both dried unsweetened coconut and freshly grated coconut would work Smile

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