Keto Nut Bars – No Bake Keto Snacks

Keto Nut Bars – No Bake Keto Snacks

Keto Nut Bars – A recipe 3 years in the making

Yes, I do not lie. These Keto Nut Bars have been on my ‘to make’ list for over 3 years now.

I tried every combination possible, using eggs, baking them, using different nut butters and consistencies of coconut but I just couldn’t get them to STICK TOGETHER.

I didn’t want something I had to bake, I wanted a recipe for super easy Keto Nut Bars that I could put together on a sunday and pinch from the fridge all week when running out the door starving.

I am guilt of doing my grocery shopping hungry sometimes, and we all know how that is dangerous. These Keto Nut Bars are perfect for avoiding that – grab one as you head off and they will get you through until dinner time.

Keto Nut Bar - The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go! #keto #ketogenicrecipes #ketogenicdiet #LCHF

I store mine in the freezer with baking paper in between and they are perfect every time.

In this recipe, I use coconut butter OR coconut oil. If you haven’t made Keto Coconut butter before, please give it a go. It literally takes 5 minutes, is so cheap to make and you can make a whole host of delicious keto treats once you’ve got a tub. It also seems to last forever… my little tub is 2 years old now.

Is that normal? Or have I accidentally made imperishable Keto Coconut Butter? Here’s the super easy recipe for you:

Keto Coconut Butter in 5 Minutes

If you are using coconut oil though, just make sure it’s solid at room temperature. Otherwise your Keto Nut Bars will be keto nut sludge. If you’re still not convinced to make Keto Coconut Butter, once you’ve made it, you can also make:

Keto Bliss Balls – Lemon and Coconut

AND

Keto Bounty Bars – Quick, Simple & Delicious!

 

I also love making these Keto Nut Bars when I have so many small amounts of nuts and seeds left and am about to go shopping. It is fantastic for using up all those left over scraps because you really can put whatever Keto friendly nut or seed in there.

Keto Nut Bar - The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go! #keto #ketogenicrecipes #ketogenicdiet #LCHF

I personally love the mix of almonds, walnuts, pumpkin seeds and sunflowers seeds, but this is mainly because I always have these in my fridge. I have calculated the macros based on this mix.

You could also use macadamias in these Keto Nut Bars which I think would add an amazing creaminess, but also more calories and expense!

Sukrin Sweetener on Keto

Now you might be wondering what this Sukrin stuff is. I had started seeing it pop up in various Keto recipes across the internet recently and had been wodnering myself, but alas we could not buy it in Australia.

Now, a supplier has set up and it has arrived in Australia. I know some other Aussie Keto bloggers are pretty excited, like Megan at Mad Creations – she has been pumping out some amazing looking Sukrin based recipes.

I have tried the Sukrin Gold Fiber Syrup (used in this recipe) and also the Sukrin Brown Sugar (recipes to come!).

These are affiliate links – in other words, I get a % of the sale. I only ever partner with brands like this that I love, because put simple, without the Sukrib Gold Fiber Syrup, this recipe never would’ve existed. The sticky honey consistency of the syrup is the secret ingredient that has finally given me a Keto Nut Bar recipe I can be proud of.

 

Keto Nut Bar - The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go! #keto #ketogenicrecipes #ketogenicdiet #LCHF

So, if you’ve been looking for a way to make an easy keto snack like this for a while, the Sukrin products are an investment. No other sweetener seems to act in the same way, and that fiber content is out of control! There’s so much fiber in it that these bars come in at 4 grams net carbs.

You could also make these Keto Nut Bars smaller if you want as more of a bite sized treat, I like the bar size though.

Enjoy! xx

SAVE KETO NUT BARS TO PINTEREST FOR LATER

 

Keto Nut Bars - The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go! #keto #ketogenicrecipes #ketogenicdiet #LCHF
5 from 9 votes
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Keto Nut Bar

Keto Nut Bar - The Perfect Keto Breakfast, this easy snack is low carb and high fat, making it a great freezer friendly keto snack that you can grab and go! 

Prep Time 10 minutes
Passive 1 hour
Servings 10 bars
Calories 268 kcal

Ingredients

  • 2 cups Mixed nuts and seeds I use almonds, walnuts, pumpkin seeds and sunflower seeds
  • 1/2 cup dessicated coconut
  • 1 tablespoon chia seeds
  • 1/4 teaspoon salt
  • 2 tablespoons coconut oil or butter
  • 1 teaspoon vanilla essence
  • 3 tablespoons almond butter or peanut butter
  • 1/3 cup Sukrin Gold Fiber Syrup See link

Instructions

  1. Line a 20cm square baking tin with baking paper. You can grease it slightly to help the paper stick if needed. 

  2. Roughly chop the larger nuts. You can leave them whole but will have a more crumbly bar. Combine in a large bowl with the dessicated coconut, chia seeds and salt. 

  3. In a small microwave proof bowl, add the coconut oil/butter, vanilla, almond butter and fiber syrup. 

  4. Microwave the oil and butter mixture for approx 30 seconds until it combines easily. Stir thoroughly to evenly mix together. 

  5. Pour the melted mixture over the nuts and seeds and thoroughly combine.

  6. Press into the baking tin, using the back of a measuring cup to push down firmly and spread the mix evenly. 

  7. Freeze for 1 hour before cutting, or refrigerate until ready to eat. Store in the fridge or freezer. 

Nutrition Facts
Keto Nut Bar
Amount Per Serving
Calories 268 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 6g38%
Sodium 60mg3%
Potassium 265mg8%
Carbohydrates 15g5%
Fiber 11g46%
Sugar 1g1%
Protein 7g14%
Calcium 101mg10%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet and all calculations are estimates only.

 

 

 


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28 thoughts on “Keto Nut Bars – No Bake Keto Snacks”

  • 5 stars
    These were so yummy, loved the nuts and they were perfect out of the freezer just 10 minutes was all the needed to be re exact consistency I love. Thanks for a delicious Keto treat

    • 5 stars
      Hi Aussie Keto queen I just loooove these snack bars the trouble is how many can one have at a time because i
      Just keep eating them one after another 🙄 is this very bad ? Please advise
      Thank you
      Josie

      • Hi Josie! Like all snacks on keto, they are ‘sometimes’ food and good in a pinch if you don’t have a meal prepared or are dabbling with some extended fasting. Read or listen to Dr Jason Fung – it’s all about controlling our blood sugar levels, and snacks rise them in between meals when they should be low.
        Keep your snacks in the freezer so you have to wait for them to defrost x

    • Hi Samantha, 15grams but minus 11 grams of fibre – the benefit of using a fibre syrup and all nuts and seeds! So really its 4 grams net per bar.

    • For texture, it holds everything together and firms up when refrigerated. If you had another honey-like sweetener you could use that eg. Sugar free maple syrup could work

  • 5 stars
    I have saved this recipe and will make them once I got the sukrin.
    I am a little bit confused when you mention that we need the solid coconut oil/butter but on the instruction we need to microwave it and add the melted coconut butter to mixed with the nuts. So why can we just use the liquid coconut oil
    Thanks,
    Margaret

    • Hi Margaret, it needs to be a coconut oil that is solid at room temperature, as then it goes back to solid once refrigerated to help keep it all together. If you use the one that is always liquid, they won’t stick together.

  • 5 stars
    Just made these, they’re sitting in the fridge (my Sukrin arrived in the post literally 1/2 hour ago! ) they look great. I licked my fingers and this Sukrin stuff is by far the best low carb syrup. Nice & thick & no bitter aftertaste. Not cheap but worth the price if it helps me stay in keto.

  • 5 stars
    Great bar!!! Excellent…I’m assuming the Nutritional Info is based on a bar size of 1/10 of the total “product” we end up with? Thanks

  • 5 stars
    I am confused. I thought carb counts already had fibre removed in Australia. Like on our nutrition panels. Where it is already subtracted. Which means if you use an Australian site to look up the nutritional content you cannot then takeaway the fiber. I guess you must be using USDA data to work out the carbs. Can you please verify?.

    • Hi Yvonne, it all depends on the nutrition label. Not all australian labels already have the fiber deducted, it depends on how the information is presented on the label. Have a look at this article which gives examples of both types of labels so you can easily tell the difference at a glance: https://aussieketoqueen.com/net-carbs-keto/

  • 5 stars
    I bought the fibre syrup specifically to make this recipe, as I have also tried SO many bar recipes and just haven’t found anything the right texture or that has a nice taste. It’s expensive, but worth is as the bars are so perfectly chewy and delicious I seriously can’t believe they are keto! I’m stoked, thank you so much.

  • These were delicious, really enjoyed them. They’re so easy to make. I added a thin layer of 90% dark chocolate! Very yummy! I have to hide these from myself!

  • Hi , Firstly thanks so much for your wonderful recipes. A number of them are now in my dinner ‘rotation’ . I just have a query about the Sukrin Golden Fibre syrup – I clicked on the link and looked a the nutrition label – it is 80% carbohydrate! How do we measure carbs in Australia? Do we need to minus the fibre ? Is the true Carbohydrate value 12.2%?
    I have always avoided sugar substitutes due to the uncertainty about how they impact on the gut microbiome – do you have any comments?
    Apologies for the BIG questions ………I’d love to give these bars a go!

    • Hi Anne!
      The Sukrin fibre syrup is made with prebiotic fibre, which is better for the gut than a lot of sweeteners (eg. maltitol which can cause some bad stomach upset!) and is considered a ‘good’ fibre which feeds the healthy gut bacteria. Check out the FAQ from the Sukrin website about the carb counts – https://sukrin.com.au/apps/help-center#!is-sukrin1-a-carbohydrate – they count the carbs, but they are not digested by the body and (usually) don’t affect blood glucose so don’t ‘count’ as such.

      I avoid sweeteners as much as possible as well, and have been reducing my baking more and more. These bars were made for my husband to replace his sugar filled muesli bars as a snack, and like any sweet foods aren’t for every day 🙂

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