These delicious Keto Chocolate Bars are a no bake recipe that's low carb, sugar free, gluten free and nut free as well! Perfect for a healthy, grab-n-go snack and packing in lunchboxes!
When it comes to chocolate bars, I love it all; creamy, salty, chewy, nut filled, coconut filled, etc. I'm all in when it comes to chocolate.
But I'm not all in when it comes to sugar. Making a chocolate bar for just the sake of snacking wasn't my plan here. If I'm going to have a snack I want it to include a good amount of protein and fat and of course low in carbs.
KETO PROTEIN BARS
Most store bought keto protein bars on the market today contain nuts. Often they include either almond flour or almonds or cashews or some form of nut butters. I love that we can now find so many keto snacks online but when you have a nut allergy or your child or spouse does, it makes it impossible to purchase most of the protein bars available.
When you're eating a keto diet and even a low carb diet, getting in a good amount of protein and healthy fats will help with satiation. Keeping the carbs low, these bars have a total of 5 carbs with dietary fiber at 2 grams. If you count net carbs, these have 3 grams per serving. If you are also tracking calories, one of my keto protein bars has just 150 calories. My keto protein bars do not need refrigeration making them easy to grab and go!
NUT FREE KETO RECIPES
This recipe came out of a little desire for my youngest to have a chocolate bar that was homemade knowing exactly what's in it. If you've not followed me for very long you might not know my youngest has a tree nut allergy.
It's been a few long years of struggle trying to find anything store bought that didn't cause a reaction for him. My desire has always been to make most of the recipes on my blog nut free for him.
I'm particularly proud of these little fudge bars. They have great texture and a smooth creamy fudgy feel in your mouth.
Have you ever had a Nestle crunch bar? Well this almost has a slight crunch to it coming from the grounds sunflower seeds. Having some difference in texture really makes this a satisfying snack.
I try to use sunflower seeds often as a wonderful replacement for what most nuts do in a recipe. Some other recipes you might like:
- Coconut Flour Bread
- Grain Free Nut Free Sunflower Seed Bread
- No Bake Coconut Flour Chocolate pie crust
- Keto Magic Bars
- Coconut Lime Bars
HOW TO MAKE KETO NUT FREE BARS
This is a super simple recipe to make at home!
- Place all ingredients into a food processor and blend until smooth. If you don't have a food processor, use a sharp knife and chop the sunflower seeds as best you can.
- Scrape down the sides of the processor and blend again until it looks shiny and slightly wet. You could try placing all your ingredients into a blender but you may need to do that in batches since there isn't much surface area.
- Taste and adjust sweetener if needed.
- Spread batter into a parchment lined 8 by 4 inch loaf pan. I have tried these in a square 8 by 8 pan but for me I felt the bars were a bit too thin for my liking. I prefer using the loaf pan instead for nice height. Use the sides of the parchment paper over the top of the batter and then you can press it down to flatten evenly without getting your hands dirty.
- Refrigerate for 30 minutes.Slice into 8 bars, then cut these keto protein bars in half to make 16 bars.
- If using optional coating, melt chocolate chips and butter in microwave for 1 minute or on the stove top. Stir until smooth and no lumps.
- Drizzle chocolate on top of bars and/or dip the bottom half of the bars into the melted chocolate and lay on a parchment lined baking sheet.
HOW TO STORE KETO BARS
This picture makes me think of those 3 Musketeer bars from when I was a kid. But the recipe today doesn't have that light and airy texture as a 3 Musketeer would have. These are dense with a slight crunch and complete fudginess through and through.
Whether you're just having a craving for chocolate or need a little afternoon pick-me-up or simply want a treat, these little bars are perfect for any occasion.
Store them in an airtight container on your counter for up to 5 days or in the fridge for up to 2 weeks or freeze for a month and thaw whenever you like.
- If you don't have nut allergies in your family you can sub the sunflower seeds for any nut of choice you like. You can also replace the sunbutter with any nut butter you like.
- If you don't have Swerve, you can use another confectioners style keto sweetener.
- You could also just choose a sweetener you enjoy, add a small amount then taste and adjust to your liking. Here's my sweetener guide and conversion chart.
- Butter can also be replaced for the coconut oil.
LOW CARB KETO CHOCOLATE PROTEIN BARS
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Low Carb Keto Chocolate Bars (Nut Free)
- 4 ounces sunflower seeds or 114g , raw, unsalted
- 4 ounces sunflower seed butter or tahini
- 75 grams chocolate protein powder or 2.7 ounces or 2 scoops
- 3 ounces unsweetened cocoa powder or 85 grams
- ¾ cup Swerve confectioners sweetener or 80 grams
- ¼ tsp salt
- 8 tbsp butter or 162 grams, softened or coconut oil
- Optional Coating: ½ cup sugar free chocolate chips and 1 tbsp butter
Place all ingredients into afood processor
and blend until smooth.
Scrape down sides and blend again.
Taste and adjust sweetener if needed.
Spread batter into a parchment lined loaf pan.
Refrigerate for 30 minutes.
Slice into 8 bars then cut bars in half to make 16 bars.
Freeze for 30 minutes if you are planning on making optional coating.
If using optional coating, melt chocolate chips and butter in microwave for 1 minute or stove top. Stir until smooth and no lumps.
Dip the bottom half of the bars into the melted chocolate and lay on a parchment lined baking sheet. Drizzle more chocolate on top of bars if desired.
Storage: Refrigeration is not needed and these can stay on your counter in an airtight container, but in hot summer months it is best to keep them refrigerated.
Net Carbs: 3g
This recipe was first published in February of 2017 and updated in July 2021.