Keto Low-Carb Nut Bar

Too few ratings

Robert

Community Member

“This low-carb nut bar is soft, chewy, chocolatey, and best of all filling. Way healthier than most commercial energy/protein bars and very economical to make. Freezes well, so can make in bulk and defrost a few pieces at a time. Can experiment with adding different ingredients like sliced almonds, whole hazelnuts, pine nuts, etc... to give it some additional crunch and texture.”

Difficulty

Easy 👌
15
min.
Preparation
35
min.
Baking
15
min.
Resting

Ingredients

Pieces:-32+
250 g pumpkin seeds
200 g almond flour
150 g flaxseeds
150 g hemp seeds
150 g unsweetened shredded coconut
70 g Swerve sweetener granular
50 g hazelnut meal
40 g unsweetened cocoa powder
35 g sesame seeds
35 g chia seeds
30 g ground cinnamon
30 g psyllium husk powder
30 g psyllium husk whole
25 g chia seed powder
550 g egg whites
Metric
Imperial
  • Step 1/29

    I generally get raw pumpkin seeds and roast them myself. I find the pre-roasted ones are loaded with salt and mixed with unhealthy oils, so best to roast raw ones yourself.

    I generally get raw pumpkin seeds and roast them myself. I find the pre-roasted ones are loaded with salt and mixed with unhealthy oils, so best to roast raw ones yourself.

  • Step 2/29

    Line a baking pan with parchment paper and spread out 250g of the pumpkin seeds in an even layer. Bake for 20 min at 350 F.
    • 250 g pumpkin seeds

    Line a baking pan with parchment paper and spread out 250g of the pumpkin seeds in an even layer. Bake for 20 min at 350 F.

  • Step 3/29

    Remove pumpkin seeds from oven and set aside to cool down. The pumpkin seeds should now be a nice golden brown and you should hear some crackling as it cools down.

    Remove pumpkin seeds from oven and set aside to cool down. The pumpkin seeds should now be a nice golden brown and you should hear some crackling as it cools down.

  • Step 4/29

    Add 200g almond flour to large mixing bowl. I generally use Anthony's brand (available at the Low Carb Grocery store) or the Kirkland brand from Costco.
    • 200 g almond flour

    Add 200g almond flour to large mixing bowl. I generally use Anthony's brand (available at the Low Carb Grocery store) or the Kirkland brand from Costco.

  • Step 5/29

    Add 150g flax seed meal to mixing bowl. I recommend the golden flax seed to the brown flax seed. Also make sure it is the grounded version and not the whole seed. Available at Whole Foods.
    • 150 g flaxseeds

    Add 150g flax seed meal to mixing bowl. I recommend the golden flax seed to the brown flax seed. Also make sure it is the grounded version and not the whole seed. Available at Whole Foods.

  • Step 6/29

    Add 150g hemp hearts to mixing bowl. I generally get the large 2.27 kg bag from Whole Foods when it goes on sale (they have an organic version that costs a bit more). Regular version also available at Costco.
    • 150 g hemp seeds

    Add 150g hemp hearts to mixing bowl. I generally get the large 2.27 kg bag from Whole Foods when it goes on sale (they have an organic version that costs a bit more). Regular version also available at Costco.

  • Step 7/29

    Add 150g of unsweetened shredded coconut to mixing bowl. Available from Loblaws and Whole Foods.
    • 150 g unsweetened shredded coconut

    Add 150g of unsweetened shredded coconut to mixing bowl. Available from Loblaws and Whole Foods.

  • Step 8/29

    Add 70g of Swerve sweetener to mixing bowl. Available from Whole Foods. Note that 70g will result in a bar that is not overly sweet. Adjust to your taste.
    • 70 g Swerve sweetener granular

    Add 70g of Swerve sweetener to mixing bowl. Available from Whole Foods. Note that 70g will result in a bar that is not overly sweet. Adjust to your taste.

  • Step 9/29

    Add 50g hazelnut meal to mixing bowl. I get this from Whole Foods. If you don't have it, just add extra 50g almond flour instead.
    • 50 g hazelnut meal

    Add 50g hazelnut meal to mixing bowl. I get this from Whole Foods. If you don't have it, just add extra 50g almond flour instead.

  • Step 10/29

    Add 40g unsweetened cocoa powder. Available at Costco and Whole Foods.
    • 40 g unsweetened cocoa powder

    Add 40g unsweetened cocoa powder. Available at Costco and Whole Foods.

  • Step 11/29

    Add 35g sesame seeds. Can use either white or black sesame seeds. Available at Whole Foods and Health Food stores.
    • 35 g sesame seeds

    Add 35g sesame seeds. Can use either white or black sesame seeds. Available at Whole Foods and Health Food stores.

  • Step 12/29

    Add 35g whole chia seeds. Available at Costco and Whole Foods.
    • 35 g chia seeds

    Add 35g whole chia seeds. Available at Costco and Whole Foods.

  • Step 13/29

    Add 30g ground Cinnamon powder. Available at Costco.
    • 30 g ground cinnamon

    Add 30g ground Cinnamon powder. Available at Costco.

  • Step 14/29

    Add 30g psyllium husk powder. Available at Loblaws.
    • 30 g psyllium husk powder

    Add 30g psyllium husk powder. Available at Loblaws.

  • Step 15/29

    Add 30g whole psyllium husks. Available at Whole Foods and most Nutrition Health stores.
    • 30 g psyllium husk whole

    Add 30g whole psyllium husks. Available at Whole Foods and most Nutrition Health stores.

  • Step 16/29

    Add 25g sprouted chia seed powder. Available at Whole Foods and most Health Foods stores.
    • 25 g chia seed powder

    Add 25g sprouted chia seed powder. Available at Whole Foods and most Health Foods stores.

  • Step 17/29

    Thoroughly mix all ingredients.

    Thoroughly mix all ingredients.

  • Step 18/29

    Add cooled pumpkin seeds to rest of ingredients and mix thoroughly.

    Add cooled pumpkin seeds to rest of ingredients and mix thoroughly.

  • Step 19/29

    For the egg whites, I generally use the Kirkland brand available in packs of 4 from Costco. Given the amount of egg whites needed for the recipe, separating them manually from whole eggs would be too time consuming (and that's a lot of egg yolks to make mayonnaise from)! Just use the boxed egg whites.

    For the egg whites, I generally use the Kirkland brand available in packs of 4 from Costco. Given the amount of egg whites needed for the recipe, separating them manually from whole eggs would be too time consuming (and that's a lot of egg yolks to make mayonnaise from)! Just use the boxed egg whites.

  • Step 20/29

    Add 500g of liquid egg whites to mixture to start. Set aside remaining 50g and add in next step (if needed).
    • 550 g egg whites

    Add 500g of liquid egg whites to mixture to start. Set aside remaining 50g and add in next step (if needed).

  • Step 21/29

    Thoroughly mix all ingredients until a nice thick dough is established. If the mixture seems a little dry and isn't holding together, then add a bit more egg white (up to another 50 g).

    Thoroughly mix all ingredients until a nice thick dough is established. If the mixture seems a little dry and isn't holding together, then add a bit more egg white (up to another 50 g).

  • Step 22/29

    Place mixture on a baking pan lined with parchment paper.

    Place mixture on a baking pan lined with parchment paper.

  • Step 23/29

    Form the dough into a rectangular shape approximately 9 x 13 inches and 3/4 inch thick.

    Form the dough into a rectangular shape approximately 9 x 13 inches and 3/4 inch thick.

  • Step 24/29

    Bake in the oven for 15 min at 350 F. Note, do not overbake as it will dry out quickly!

    Bake in the oven for 15 min at 350 F. Note, do not overbake as it will dry out quickly!

  • Step 25/29

    Remove from oven and place on a cutting board.

    Remove from oven and place on a cutting board.

  • Step 26/29

    While it is still hot, use a butter knife to cut into 4 rows by 8 columns to get a total of 32 pieces.

    While it is still hot, use a butter knife to cut into 4 rows by 8 columns to get a total of 32 pieces.

  • Step 27/29

    Place on a cooling rack.

    Place on a cooling rack.

  • Step 28/29

    Pack the bars into Ziploc bags.

    Pack the bars into Ziploc bags.

  • Step 29/29

    Optionally freeze the bars. I find the bars stay fresh for about a week, so I freeze any portions beyond that. They freeze well with no noticeable difference in taste or texture.

    Optionally freeze the bars. I find the bars stay fresh for about a week, so I freeze any portions beyond that. They freeze well with no noticeable difference in taste or texture.