This tasty recipe is from Carla from Keto by Design. I had the pleasure of meeting Carla for the first time when she came along to my blogging course with the Australian Writers’ Centre a number of years ago. Carla is also a fantastic supporter of my latest project Adapt Drinks. Carla shares fabulous food inspiration on her Instagram account so definitely give her a follow!
This recipe was inspired by my inability to find sugar free nutritious snacks and you don’t have to be keto to think they’re yummy!
I wanted something that provided protein and healthy fats, didn’t have any sugar or artificial ingredients, and most importantly, was something my fussy son would eat. This is not a combination that I have found readily available in the shops. So was born the Keto Choc Nut Bar.
Notes about the ingredients:
As this is a keto recipe, it has been created to have very minimal carbohydrate content. If you are okay with a higher carbohydrate content you can substitute some of the ingredients with ones you would have in your pantry already.
With the nuts, feel free to use different nuts depending on what you have available and what you like, although you won’t really be tasting individual nuts so it’s a good idea to use a few different types for a wider variety of nutrients.
People often get confused about what coconut butter is and how it differs from coconut oil and cacao butter. Basically, coconut butter is the coconut flesh, ground into a paste, as opposed to the coconut oil that is extracted from the coconut flesh. There is often a layer of coconut oil on top of the coconut butter, but don’t use that in this recipe. Dig underneath for the ‘butter’.
Cacao butter on the other hand, which we also use in this recipe, is the fat extracted from the cacao bean nibs used to make chocolate. Both should be available at health food shops.
In this recipe, I used peanut butter because my son loves it, but you can use any nut butter. There are so many options available these days, but just make sure it is just made from nuts and has no added sugar, oils, or other nasties in the ingredients.
I chose to use Natures Hollow maple flavoured syrup, but feel free to use another brand, or real maple syrup if it fits in with your dietary requirements.
When it comes to sprinkles I was so excited to discover People’s Keto Company rainbow sprinkles because I’ve never come across sugar free sprinkles before, but you could use regular hundreds and thousands or any topping you like, such as crushed nuts or choc chips.
Keto, low-carb, sugar free, gluten free, grain free, dairy free, soy free, vegetarian and vegan eaters.
Keto Choc Nut Bars
- 50 g almonds
- 40 g macadamia nuts
- 50 g pecans
- 50 g chia seeds
- 50 g desiccated coconut
- 100 g sugar free dark choc chips
- 70 g coconut butter
- 50 g cacao butter (aka cocoa butter)
- 100 g peanut butter
- 80 g sugar free syrup (or maple syrup if you don’t need it to be keto)
- Sugar free sprinkles
- Line a baking dish (24cm x 17cm) with baking paper.
- Break up the nuts into small pieces. I used the smooth side of a meat mallet/hammer. I put a handful at a time onto a chopping board, covered them with glad wrap and lightly hammered until I got my desired consistency. Feel free to use a food processor or a knife depending on how chunky you like your nuts. The finer they are the smoother and less crunchy will be the end result.
- Combine the nuts, desiccated coconut, chocolate chips and chia seeds in a bowl.
- Place the remaining ingredients (except for the sprinkles) in a saucepan on low heat and stir constantly until everything is melted into a smooth paste that looks a bit like caramel.
- Pour the nut mixture into the saucepan (off the heat) and stir until fully combined.
- Spoon the mixture into the baking dish and pat it down firmly until evenly spread.
- Add sprinkles on top.
- Place in the fridge for a few hours until firm.
- Remove from the baking dish and slice.
- Keep in a container in the fridge where they will last for weeks (unless of course, they’re eaten before then!)
Carla is a knowledgeable and passionate nutritionist who specialises in Keto Coaching. She combines her qualifications in nutrition and health psychology with her own dietary experiences to provide practical real life advice. Carla tailors her coaching to each individual. She offers support and guidance not just around what to eat, but she also helps her clients deal with the emotional side of dietary change. Her aim is to support others reach their health goals and maintain wellbeing for the long term. You can follow Carla on Instagram via Keto By Design.