What Chocolate Bars Are Low Carb
Several brands make low carb chocolate. In this recipe, I used Lilys milk chocolate candy bars, but you could also substitute Lilys sugar-free chocolate chips instead. Also, Choc Zero and Lakanto make low carb chocolate bars.
Ive included step by step pictures below to illustrate how quickly these come together. Make sure to scroll to the bottom of the post for the full recipe and instructions along with nutritional information in the recipe card.
Can I Have Peanut Butter On Keto
While some avoid peanut butter since peanuts are technically legumes, which can cause inflammation in the body, many enjoy peanuts and peanut butter with no problems. Make sure to look for peanut butter that doesnt have any added sugar. Peanut butter is naturally lower in carbs and high in fat, but make sure to look for a brand with no added sugar.
What Is Soluble Tapioca Fiber Syrup
Soluble tapioca fiber is a ketogenic-friendly sweetener that is being used in many of your favourite products. It is made from non-GMO corn syrup that has been broken down through an enzymatic-based process, leaving you with a true keto-friendly fiber.
Known as a prebiotic fiber, Soluble Tapioca Fiber Syrup has been shown to promote a healthy gut biome, improves metabolism and energy levels and aid in the bodys production of neurotransmitters.
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Are Granola Bars Keto
Typically, no. Most granola bars are loaded with ingredients that negatively impact your blood sugar levels like oatmeal, sugar, preservatives, and sweetened fruit.
However, if you love granola bars, you’re in luck! These low carb granola bars are developed specifically to be keto-friendly!
This granola bars recipe is made with peanut butter that has no sugar added. To add that sweet flavor, we’ll skip the sugar and instead sweeten these bars with your favorite keto-friendly sweetener.
Plus, these sugar free granola bars are made with a variety of heart-healthy nuts and seeds. There are absolutely no oats or grains in this granola bar recipe, making them paleo-friendly as well.
This keto granola bar is best compared to chewy nut bars you can buy at many stores but without preservatives and added sugars.
Your Turn To Try Our No Bake Peanut Butter Bars
You dont have to be trying to eat low carb or Keto to enjoy these peanut butter bars! You dont even have to use peanut butter either. Theyre a great grab-and-go snack that will keep you fueled and satisfied. Let us know how it goes, and leave a comment below. Also, take a pic to share on Instagram, and tag us so we can see. Make sure you give us a follow if you dont already. Wed love to stay connected!
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How To Store Chocolate Peanut Butter Bars:
After the initial freeze, the bars will stay stable at room temperature however, I recommend storing the bars in the refrigerator or freezer, as they will become very soft at higher temperatures. I dont tempt fate in the summertime and simply keep them in the refrigerator.
Thats it! A little mix, a little pour n spread and youre done! Share them with your favorite people, make it a project for kids.
Imagine a world where someone didnt think to combine peanut butter and chocolate.
But then release yourself from that nightmare and make these!
Keto No Bake Peanut Butter And Jelly Bars
These Keto No Bake Peanut Butter and Jelly Bars are such a delicious low carb dessert!!
They are super filling, one piece is really all you need.
These are so reminiscent of my favourite PB and J sandwiches from my childhood. My Dad, the ultimate peanut butter and jelly fan thought these were great as well.
The best part is how simple they are to make. Only one bowl and NO BAKING required. My favourite kind of keto dessert recipe.
Disclaimer: this post contains some affiliate links
The peanut butter layer of these bars is made with a combination of natural peanut butter and almond flour along with some sugar free maple syrup and a hint of cinnamon. This makes for a super creamy/rich layer.
The jelly filling you can either use homemade keto friendly jam OR no sugar added store-bought jam.
Put it all together and these are insanely good. Any peanut butter and jelly lovers’ dream.
Tools You’ll Need To Make Keto No Bake Peanut Butter And Jelly Bars
- Low Carb Substitution GuideThis is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. I appreciate your support so much guys!
- Food Scale
- Parchment or Wax Paper
Tips For Making Keto No Bake Peanut Butter And Jelly Bars
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What Can You Eat For Dessert On The Keto Diet
If you’re new to a low carb lifestyle, you may be under the assumption that keto and desserts might not go hand in hand. You’re only partially correct. While traditional sugar-filled desserts aren’t keto-friendly, there are plenty of keto dessert options to choose from.
If you’re looking for some great keto dessert alternatives, check out my list of The Best Keto Desserts.
Peanut Butter And Nut
Several options can be used which will ensure these chocolate peanut butter bars are paleo-friendly, nut-free and allergen-friendly.
Sunflower seed butter and smooth tahiniare both fantastic nut-free spreads with a similar texture to peanut butter. They work in the exact same way and also yield a chewy, fudgy, doughy bar.
If you simply want a paleo swap, almond butter or cashew butter will be perfectly suitable.
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How To Make These Keto Peanut Butter Cheesecake Bars
The great thing about this recipe is that it tastes incredible but is so easy to make!
You do have to bake the crust so maybe the term no-bake is a tiny bit misleading? But I personally consider a cheesecake no bake if the center part doesnt need to cook.
To make this recipe you:
- Mix up the crust, pat it into a 9×13 pan and bake it. Let the crust cool.
- Beat together the filling ingredients and pour over the cooled crust.
- Drizzle the filling with sugar free chocolate syrup and swirl in with a knife.
- Sprinkle with chopped peanuts and stick in the freezer for 3-4 hours.
Ta Da! You are done!
Low Carb No Bake Peanut Butter Bars
- Crumble the chocolate chips cookies in a food processor or blender.
- Chop the peanuts and set them aside.
- Using a stand mixer or hand mixer, cream together the chunky peanut butter with the butter and powdered erythitol. Then gently add the chocolate chip cookie crumbe and mix until combined.
- Remove the bowl from the stand mixer and add the almond flour. Mix with a rubber spatula until evenly incorporated.
- Press the peanut butter mixture into a greased 9″ x 13″ baking dish.
- Combine the creamy peanut butter with the chocolate in a microwave safe bowl. Microwave on high in 30 second increments until melted.
- Allow to slightly cool before pouring over the peanut butter crust.
- Spread the chocolate over the crust evenly with a rubber spatula. Top with the chopped peanuts and refrigerate for 2 hours before consuming.
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Why Youll Love This Keto Peanut Butter Bars Recipe
- Just 3 ingredients. Peanut butter, sugar free syrup, and coconut flour is all youll need.
- No baking required. This recipe takes less than 5 minutes to make.
- 2 grams net carbs. This dessert does NOT taste low carb!
What I love about these peanut butter bars is that they taste EXACTLY like the filling in Reeses peanut butter cups! Add a layer of sugar free chocolate on top and youd think that is what you were eating!
Ingredient 2 Keto Chocolate Chips
One of the best ways to stay on your keto diet and have your dessert, too! I relied heavily on these keto chocolate chips when making most of my keto desserts. These keto chocolate chips melt beautifully, just like regular chocolate chips, and they taste incredible. Theyre also wonderfully low carb.
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Keto Peanut Bar Ingredients
Peanuts I used Virginia Roasted Salted peanuts that I buy at Sams club. I do not suggest using dry roasted as they do not breakdown as well and are a little too salty for my liking.
Coconut Oil and Coconut Flour I used a combination of coconut oil and coconut flour to get some healthy MCT oils. The coconut oil adds a good dose of healthy fats to the bars. If you dont like coconut, dont worry as you can not even taste the coconut oil or the coconut flour. However, if you are opposed to using coconut oil, you can replace the coconut oil with MCT oil or melted butter. Make sure that you add coconut flour. Coconut flour is VERY absorbent and without it, your bars will turn somewhat liquid if not stored in the freezer.
Soluble Tapioca Fiber Syrup I use the soluble tapioca fiber syrup byKeto Goodswhich you can buy on
Sweetener In this recipe, you can use any brand of a sugar-free substitute. I made this recipe using both allulose and Lakanto Golden erythritol sweeteners.
Dont Forget These Tips For Perfect Peanut Butter Cookie Bars
- Pack the almond flour. Be sure to pack the almond flour just like you would with brown sugar. No need to pack the coconut sugar.
- Use room temp ingredients. Make sure your coconut oil is completely cooled and your eggs are room temperature before using them so that they dont coagulate.
- Mix the wet ingredients well. You should mix the wet ingredients for at least 30 seconds so that the oil combines well with the other ingredients. Otherwise, you may have some oil separation .
- Underbake them *slightly*. The key to keeping these peanut butter cookie bars gooey and delicious is to slightly underbake them. Take them out as soon as the edges are getting barely golden brown. Theyll set more as you let them cool.
- Cool before cutting. Be sure to let the bars cool for at least 15-20 minutes before cutting into them so that they stay together well.
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Is Peanut Butter Keto
This is a question I get from readers frequently. And it stems from a misunderstanding about what the keto diet really is.
The most basic definition is as follows: a keto diet is any diet that keeps you in ketosis. The food itself is not keto because anything in tiny quantities will not kick most people out of ketosis. This means that even a small bite of banana or potato could be part of a keto diet, if you really wanted to work it into your macros.
This is not something I really recommend, since tiny amounts of old high carb favorites are not very satisfying. They may also trigger cravings and you could easily find yourself overeating.
So why do some people say peanut butter is not keto? Because there are many specific keto programs and keto coaches that have approved and not approved food lists. And because peanuts are technically legumes similar to beans, some programs have put them on the naughty list.
There is nothing about the lowly peanut that makes it keto or not keto. Its actually quite a low carb food choice. So if you are like me, and simply do keto your own way , then peanuts and peanut butter can be part of your healthy diet.
I dont recommend eating it by the spoonful or even eating it every day. But the occasional keto peanut butter treat is usually not a problem for most keto dieters.
Tips To Make The Perfect Low Carb Peanut Butter Bars
The first tip is to get the best ingredients for these keto peanut butter bars. The ingredients can be a little expensive, but they will make for a huge stash of peanut butter bars that you can enjoy whenever you are craving something sweet.
Secondly, this is one of the recipes where you can experiment with the ingredients. Throw in a dash of crushed coconut or sliced almonds as a topping. Delicious!
For the peanut butter, I like to use 100% peanut butter without any salt so that I can sprinkle a dash of flakey sea salt on the top. If your peanut butter is salty, dont add the salt on the top. Also, do remember to read the labels to make sure that the peanut butter doesnt contain any added sugar.
Another tip is to make these bars ahead. In this way, you will always have something ready for your sweet craving when youre on a keto diet you wont be tempted to eat something high in carbs.
A useful trick is to use a large chefs knife and slice the bars using a straight down motion. Dont see-saw while slicing or the bars will crumble.
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What If Soluble Tapioca Fiber Syrup Cause Stomach Pain
We all need prebiotic fiber but if we dont have enough of the good gut bacteria, then the bad gut bacteria will create a lot of symptoms
Bottom line: prebiotic fibers are crucial to health. Properly managed, they help maintain bowel regularity, nourish the intestinal lining, reduce the risk for colon cancer exert mind/brain effects such as reduced anxiety, reduced depression, deeper, more restorative sleep and exert metabolic benefits such as reduced total and LDL cholesterol, reduced triglycerides, reduced insulin and blood sugar, reduced insulin resistance, reduced blood pressure. Having an initial unpleasant experience does not mean theyre not for you. It means that there is something physiologically wrong that needs to be addressed before you can resume your path back to health.
Are Peanuts Bad For Keto
Keto isnt so much about what you eat, but more about hitting specific nutritional targets. And since youre trying to hit a higher fat intake while keeping your carb count low, peanut butter and these keto peanut butter bars are actually perfectly healthy keto snack bars that can easily fit into your nutritional goals.
Each Copycat Keto Nolabar actually contains 72% fat. Most Keto diets recommend about 70% of your daily nutrition come from fat so these keto peanut butter bars can fit right in!
You can, however, make these bars using any type of nut or seed if you would prefer not to use peanuts.
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How Do You Make Keto Peanut Butter Chocolate Bars
How Do I Store These Bars
This is a frozen cheesecake recipe. If you are going to be serving this as a dessert for a group or your family and it will most likely all get eaten, take the pan out of the freezer about 10 minutes before you want to serve it. This way it will be easier to cut.
You can also cut it up and store the pieces in a container in the freezer so you can take one out whenever the craving strikes. Just let them soften at room temperature for a few minutes before eating.
Of course, it is totally possible to dive right in straight from the freezer but they do taste best if they can soften a little bit.
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How To Swirl Chocolate
You might have noticed that we have some beautifully swirled chocolate peanut butter bars showcased in this recipe. You can always use one type of chocolate, but if youre feeling fancy you can pick two flavors of sugar free baking chips and swirl them for dramatic effect. We suggest using white and dark chocolate, but you can also try our peanut butter chips instead of white chocolate if you want to keep it vegan friendly.
To swirl, first cover the peanut butter with the darker flavor of the baking chips. Then, spoon large dollops of the lighter baking chips in four or six separate areas on top of the dessert bar. Grab a toothpick or a knife and swirl the chocolate into patterns, blending the two flavors slightly.
How To Cut The Carbs
The best way to reduce the carbs even further for these bars is to cut them into 36 pieces instead of 18.
Your granola will be more like bites than bars, but they still make a tasty sweet treat if you need to satisfy a sweet tooth and need a little fuel.
You can also opt to use the lowest carb nuts and seeds rather than higher carb varieties such as cashews to keep these gluten free keto bars in line with your way of eating.
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How To Make Keto Peanut Butter Bars:
See, how easy was that? The hardest part is just waiting for them to chill in the fridge.
Bring these delicious bars to your next holiday or summer party, for gift-giving, or for a Friday night at home. They are always a hit and youll love hearing the oohs and aahs from everyone.
Most people cant believe how much they seriously DO TASTE just like the classic Reeses Peanut Butter Cup. And then youll love telling them that theyre so much better since theyre homemade.
Yummy nostalgic treats with the perfect blend of peanut butter and chocolate .