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Keto Nut Bars – No Bake Keto Snacks

Keto Nut Bars – No Bake Keto Snacks

Chewy, crunchy, nutty – These Keto Nut Bars are the perfect no bake keto snack! Chop, melt and stir then press into a tin, ready for a grab and go keto snack or breakfast on the go.

Before you scroll to the recipe, below I’ve tried to answer any questions you may have, including storage tips, sourcing ingredients and substitutions  

If you make this recipe please leave a review ⭐️⭐️⭐️⭐️⭐️

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

Keto Nut Bars Summary

  • Ingredient tips
  • Recipe tips
  • Substitutions and sweetener tips
  • Storage tips
  • How many carbs in Keto Nut Bars?

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 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

Ingredients for Keto Nut Bars

These bars are nutty but using raw nuts mean they aren’t really heavy and have a nice sweetness from the syrup sweetener.

I 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.

You will need:

Mixed Nuts and Seeds

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!

Dessicated Coconut

You can use dessicated or shredded coconut, or even coconut flakes for this! I use whatever I’ve got in the pantry. If you don’t like coconut, substitute for some extra smaller seeds like pumpkin and chia seeds.

Chia seeds

This recipe uses a small amount of chia seeds, which helps add some extra crunchy texture and bind it together! You could also use flax seed instead.

Coconut oil or Coconut butter

I usually use coconut butter as that is what is always in my keto pantry. It needs to be solid at room temperature (not the liquid coconut oil) as this helps bind them together.

Coconut butter also works really well and has a wonderful sweet flavour. I make my own coconut butter which is SO easy if you have a high powered blender.

RECIPE FOR COCONUT BUTTER IN 5 MINUTES

Vanilla essence or paste

I like to use the vanilla bean paste from Queen brand, and good quality vanilla is important to get that real taste. It can be left out if you dont have any though!

Almond butter or peanut butter

I usually use peanut butter because its what is in the pantry. It is higher in carbs than almond butter though, so you could bring the carb count down a bit by using almond butter. Like everything, check the labels!

Both almond and peanut butter shouldn’t have any sugar or additives – just nuts and salt is all you need.

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 Sukrin 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.

If you can’t get your hands on it or its too expensive, you can use sugar free maple syrup.

Its a bit runnier and doesn’t have that honey like flavour, so use a little bit less at first to see how the mixture holds together.

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

Storage tips for Keto Nut Bars

As there’s not many perishable products in the keto nut bars, they last for ages!

I cut them up into individual bars and then store them;

  • Fridge: Store in an airtight container with baking paper in between the layers. Ive had mine in the fridge for months!
  • Freezer: wrap individually in foil as the perfect grab and go snack
  • They should also be stored in the fridge or freezer, as they are held together by the coconut oil solidifying. So they get melt if left out for too long.

How many carbs in Keto Nut Bars?

As you’ll see below in the nutrition panel, these Keto Nut bars have HEAPS of fibre thanks to all those nuts and seeds.

These Keto Nut Bars have 15 grams total carbs and 11 grams fibre so 4 grams net carbs. This is also thanks to the Sukrin gold Fiber syrup!

You can read about Net Carbs VS Total Carbs on Keto here.

SAVE KETO NUT BARS TO PINTEREST FOR LATER

Other Similar Recipes You Might Like

Crispy Keto Crackers

Keto Bliss Balls – Lemon and Coconut

Keto ANZAC Biscuits

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

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
% Daily Value*
Fat
 
22
g
34
%
Sodium
 
60
mg
3
%
Carbohydrates
 
15
g
5
%
Fiber
 
11
g
46
%
Sugar
 
1
g
1
%
Protein
 
7
g
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Rating




Rhonnie

Wednesday 14th of April 2021

Can I use cocoa butter instead of coconut butter?

Rachel

Thursday 15th of April 2021

Hey Rhonnie! If it is solid at room temperature like coconut butter, then yes! Im interested to know how it goes :)

21 Best Keto Snack Recipes - ListZAM

Monday 18th of January 2021

[…] Get the recipe at Aussie Keto Queen […]

60+ Easy keto snacks that shall not burden you with unnecessary carbs - SuaveYou

Thursday 19th of December 2019

[…] Pic and recipe courtesy of Aussie Keto Queen […]

Anne Loughnan

Sunday 1st of December 2019

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!

Rachel

Sunday 1st of December 2019

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 :)

Marie

Tuesday 12th of November 2019

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!