Cut into 16 bars (4x4 rows) and separate nuts from side of pan. Please consider donating to help fund our site! SO glad it worked out better for you the 2nd time! Stir in egg white and allow to coat all mixture. SO good. I wanted to start with a really basic recipe, something super simple and made with the fewest ingredients possible. If you want to go vegan keto but you need a guiding hand, check out our ULTIMATE Vegan Keto Guide and free diet plan. Store in tupperware or plastic bag, but recommended to store in refrigerator! Pour on 8x8" greased, non-stick pan in one layer to cover bottom of pan. ","Now that nuts are no longer hot to touch, chop them up. It was easy to make and I loved the flavor. In the meantime, make the chocolate layer: Melt 2 tbsp coconut butter, 2 tsp ghee, 2 tsp cocoa powder, 1/2 tsp vanilla and 1/2 tsp erythritol together in a sauce pan at low heat. It was kind of a hope and prayer that these keto snack bars would stick together without rice syrup or glucose syrup, but they did!!! I feel like the trick is getting the Carmel sauce thick. You can use any combination of nuts you want in this keto snack bar. It starts at $9.99 and comes with a 21-day meal plan. I used to love eating KIND bars when I was pre-keto. It's no secret that I prefer recipes that I can make in a few minutes and no-bake desserts are my favorite kind. If I can get away with not having to use the oven, I will. A keto nut bar that is good enough to be a copy-cat keto KIND bar. (1 tbsp coconut butter and 2 tsp ghee). I made up this recipe in one sitting. Enjoy learning from our website, or have you received personal help from Janine? Make the filling first, because it must be ready to go immediately when the crust comes out of the … ","Mix in remaining 2 tsp erythritol and 1 tsp vanilla into melted butter mixture. Most chewy granola bars are a far cry from low-carb, boasting ingredients like oats and other grains, added sweeteners,… Hip2Keto® is a registered trademark of Hip Happenings, LLC. But I was trying to think of snacks that were more "grab-and-go" type snacks, like granola bars used to be for me prior to keto. Stir in butter mixture to nut mixture. Sorry, your blog cannot share posts by email. KETO PEANUT BUTTER BARS INGREDIENTS: (You can find the exact amounts needed in the recipe card at the end of this post! Everyone will be begging you to make this healthier and lower-carb alternative at home. They have just a hint of sweet and cocoa in a nut bar, perfect for a snack on the keto diet. 1 tablespoon Swerve brown granular. I would even go as far as to say you could still eat some flavors of KIND bars on keto, you would just have to watch your carbs the rest of the day. Per nut bar: Calories: 112 calories, 1.9 net carbs, 2 grams fiber, Macronutrients: Fat: 76%, Protein: 11% Carbs: 13%, {"@context":"http:\/\/schema.org\/","@type":"Recipe","name":"Keto Snack Nut Bars - Copycat KIND bars","author":{"@type":"Person","name":"Janine"},"datePublished":"2017-11-17 06:27:34","image":"https:\/\/www.ketodomain.com\/wp-content\/uploads\/2018\/12\/Keto-KIND-bars-infographic-1.jpg","description":"A keto nut bar that is good enough to be a copy-cat keto KIND bar. Are Kind Bars Healthy on Keto? Chocolate layer will mush into nuts, it's ok.","Bake for 10 minutes at 325F. My hubby is going to love these!! ","Allow to cool to handle, but not completely cold. And did you let them cool slightly before cutting? Our Keto Bars Recipe - Lets Do This. In a bowl, mix in chopped nuts, ground flaxseed, ground chia seeds, shredded coconut and cinnamon. Your email address will not be published. I followed the recipe except I used Lakanto golden monkfruit instead of Swerve, and I added 1/2 tsp cardamom. Very light sweetness with a salt and cocoa flavor. If there’s anything else, it could be sugar and we don’t want that! 30 Day Keto Meal Plan PDF for Weight Loss. After baking and cooling a while I put the pan in the refrigerator for a while to completely cool. Your information will *never* be shared or sold to a 3rd party. ","In a bowl, mix in chopped nuts, ground flaxseed, ground chia seeds, shredded coconut and cinnamon. I may or may not have a few saucy things planned for future homemade KIND bar recipes (second spoiler alert!! https://www.foodfaithfitness.com/sugar-free-keto-low-carb-granola-bars Allow them to get only a little bit of brown and take out of the oven. Your email address will not be published. smooth sugar-free peanut butter: the only ingredients added should be peanuts, water and/ or salt.. Ghee is more solidified than either at room temperature, so that risk is up to you! I see there is chocolate in the regular ingredients and white chocolate as an optional drizzle. 1/2 cup pine nuts. Set aside. I got stuck in a rut, and any time I wanted to satisfy my stomach with a quick bite, I went for a cheese stick. Simple snacks and lunches are the best kind in my house! I'm not lactose-intolerant so eating dairy wasn't the problem, it was the amounts of it. Thanks for the reply! If you only have small eggs, use 2 egg whites. By using this site, you are agreeing to the site's terms of use. If you want a sweet bar, you'll need to (at least) double the sweetener I used. Please consider donating to help fund our site! The fun part of this is that I'll definitely be coming up with more flavors for these copy-cat keto KIND bars. Amp up your energy levels with this lean clean Kind & Keto recipe that you can trust. They go in with the nut mixture before adding the caramel sauce! My belief is that everyone can achieve a healthy lifestyle – body and mind. The homemade caramel syrup brings in a warm maple flavor to pair with the golden brown crunch from the nut mixture and toasted coconut. +Knowledge Base Videos on Keto, Nutrition & Weight Loss, +Additional Health Techniques for Lasting Weight Loss. Once you have created your caramel syrup in the step above, pour over nut mixture and stir. Thanks, Janel! Photo & Recipe Courtesy of Sugar Free Londoner. When I finally realized just how bad I felt, I decided I would try to cut out dairy for a little while. This doesn't take long or much heat at all. ","Remove from oven and allow to cool so that it can be handled, about 20 minutes. Once you make these special treats for your family, there’s no turning back! . Allow me to present to you my 5 Ingredient Homemade KIND Nut Bars. Definitely need the 7-10 minutes cooking. Calories: 283, Total Carbohydrates: 10g, Fiber: 4g, Sugar Alcohols: 5g, Net Carbohydrates: 1g, Total Fat: 28g, Protein: 4g. 1/2 cup macadamia nuts. Mine were not sticky enough and did not stay together in bars, but the flavor was so good I ate it as granola. They don’t belong in your diet if you don’t want to consume more than half of your carbs and sugar for the day in a tiny bar without real nutritional substance. These peanut butter protein bars are chewy and fudgy yet they stay firm… Hip Tip – I have listed in the ingredients below the types of nuts I used for this bar. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. In a sauce pan (can be the same sauce pan used for chocolate layer), melt remaining ghee and coconut butter. Technically, you could include some of these Kind bars in your daily macro goals, even on keto — but they’re by no means healthy. Hi Julia! 3/4 cup chopped or shaved almonds. Remove from oven and allow to cool so that it can be handled, about 20 minutes. Nov 14, 2018 - Learn how to make the best low carb granola bars recipe! Before I share my twist on it, let’s compare the two! Thanks for the feedback! ","Now allow to cool to room temperature. Site by Required fields are marked *, © 2011 - 2020 All rights reserved. ","Cut into 16 bars (4x4 rows) and separate nuts from side of pan. "],"recipeCategory":["Baked Goods","Breakfast","Snacks"]}, Mine don’t hold together. Remove each bar. Mix thoroughly. Your email address will not be published. 4 tablespoons Lakanto maple flavored sugar-free syrup. I didn't even need the slightly sweet flavor KIND bars had, I just wanted a ready-to-eat keto snack that wasn't dairy! 5 Ingredient Homemade KIND Nut Bars (V, GF, DF): an easy, one bowl recipe for irresistibly salty and sweet homemade KIND bars. If you don't have ghee on hand, you can see how butter or coconut oil will work as a substitution, but I can't guarantee the nut bars will hold together as well without ghee. These copycat homemade Kind Bars are sugar-free and gluten-free. These tasty keto granola bars are the perfect go-to snack! Very light sweetness with a salt and cocoa flavor. If you only have small eggs, use 2 egg whites. Once thoroughly mixed, spoon into 8x8" pan on top of chocolate layer. Holds together well too if you follow the directions! We tested this recipe a few ways before finally settling on this method. This will take about 7-10 minutes. These Keto Nut Bars have been on my ‘to make’ list for over 3 years now. Sure you have. KIND bars are so delicious, but also aren’t as low-carb as you’d think – all of them contain added sugar. I loooooove this recipe when I add up all the net carbs I still end up with 43.5 if there are 10 servings that’s over 4 carbs per serving.
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