Keto Breakfast

Low-Carb Keto Granola Bars

Are you craving a crunchy Keto Granola Bar? Granola is definitely a  breakfast staple, and, in bar form, is ready to go wherever you go. What’s more, this recipe is totally keto friendly. That’s right, there is not a trace of oats in them, and I guarantee you will love it.

Why Will You Love This Recipe?

Years ago I swore I would never change my “bowl of oatmeal in bed” habit for anything in the world. However, things have since changed. I am waking up earlier, I have exchanged my eating-in-bed habit with morning yoga and my bowl of oatmeal with a great keto-friendly alternative.

Homemade granola bars are always in my bag to satisfy my cravings at any moment and restore my energy levels on the go in the healthiest possible way. 

These bars have many advantages over their store-bought counterparts. First of all, they are convenient, very easy to make, and extremely nutritious if you choose the right ingredients.

Do you want more reasons to love them? The granola bars in this recipe are keto friendly!

Their secret is undoubtedly the texture. By using coconut and a variety of nuts and seeds, you will be seduced into a playful mouthfeel and a great taste.

Can You Eat This On A Keto Diet?

While normal oatmeal isn’t keto friendly, this recipe is suitable for a keto diet. A typical granola bar usually contains a mixture of oats and other ingredients. In this recipe we substituted the oats with seeds and nuts.

If you follow a low-carbohydrate, high-fat keto diet, pecans, pistachios, and sunflower seeds are an excellent addition in your meals, as they contain fiber, antioxidants and healthy fat. Be mindful of the portion and type of nuts you consume to maintain ketosis in your body.

What Are The Best Nuts to Use on Keto?

The best nuts to have on keto are pecan, which have the least amount of carbs and most amount of fat. I also included pistachios in this recipe because I love the taste; you should however consume pistachios in moderation as they are higher in carbs.

What if you want to exchange pecans or pistachios with another type of nut in your granola bars? That is absolutely possible! You could use Brazil nuts, macadamia nuts, and hazelnuts, as they are low in carbs.

You will want to avoid cashew nuts as they are significantly higher in carbs.

Ingredients

  • 1/2 cup shredded coconut
  • 1/4 cup chia seeds
  • 1/4 cup pistachios, toasted
  • 1/3 cup sunflower seeds, salted and toasted
  • 1 1/2 cup pecans, toasted
  • 1/4 tsp cinnamon
  • 1/2 cup almond butter
  • 1 egg white
  • 1/3 cup keto chocolate chips

Optional Ingredients:

  • 1 dash of vanilla
  • macadamia nuts
  • almonds
  • hazelnuts
  • white chocolate chips

Directions

Step 1: Preheat oven to 350 degrees

Step 2: Using a food processor, chop pecans and pistachios, pulsing sparingly.

Step 3: Transfer nuts to a mixing bowl, add coconut, chia seeds, sunflower seeds, and

half the chocolate chips

Step 4: In a small bowl whisk egg and cinnamon

Step 5: Combine egg mixture and almond butter with dry ingredients

Step 6: Press firmly into 8×8 pan lined with parchment paper

Step 7: Sprinkle the rest of the chocolate chips on top

Step 8: Bake for 20 minutes or until edges turn brown.

Step 9: Let cool before cutting

Tips & Tricks

  • Chop your nuts well and press firmly into the pan so the bars won’t crumble.
  • While homemade granola bars are prone to crumbling and can be quite messy, these ones are meant to stay together while you enjoy them. We achieve that with the use of egg and chia seeds, as both ingredients improve the bars’ consistency.
  • If you want to guarantee a granola bar that won’t crumble from handling, be sure to cook it properly. Chop your nuts well and press firmly into the pan and let it bake within the amount of time required so it keeps its consistency and flavors.

FAQ

What are the benefits of these granola bars?

These homemade granola bars are bursting with nutrients. They contain coconut, which is high in manganese and boosts your metabolism. The bars contain nuts, which are full of monounsaturated fat – the good fat that helps reduce cholesterol levels. Pecans can help you lower your blood pressure, while chia seeds are a great source of fiber. Fiber keeps you full and promotes your intestinal health. The best part is that there is no additional sugar.     

Is there a sweeter version of these bars, without using added sugar? 

For those of you with a sweet tooth, there are ways to make these homemade bars even more irresistible without having to resort to added sugar. A dash of vanilla syrup will give off a sweet aroma; dried fruits and dates are a great option, too. You can even add some honey, just be aware of the possible change in the bar’s consistency (you don’t want to overdo it and have sticky hands!). Normal chocolate chips or white chocolate chips can make your homemade granola bars sweeter, too. 

Can I make this granola bar vegan?

Yes, that is possible! While egg in this recipe gives the bars their consistency, there is another ingredient that can guarantee a great texture: chia seeds.

Chia seeds have been praised especially in vegan-friendly recipes for their use as an egg replacer. So you can add a spoonful more of the chia seeds in your mix, and skip the egg. Be aware that the cooking time might slightly change. The rest of the ingredients in this recipe are vegan friendly.

How Do You Store The Granola Bars?

These homemade granola bars can be easily stored at room temperature; however, keep in mind that air and warmth will accelerate their  spoilage. 

In case you store them in the kitchen, make sure you always seal them in an airtight container and store them in a cool and dry place. Also, wrapping them in wax paper is the best way to keep them fresh. 

You should also store them in Ziploc bags, and whenever possible make sure you label them! This trick has been a savior for me, as I stack many of those in the freezer and I know at any moment which one I want to eat. These homemade bars stay into the freezer for up to two months. Plus, they only need 15-20 minutes to unfreeze and have them ready to devour.

Keto Granola Bars

Keto Granola Bars

Yield:
12
Prep Time:
20 minutes
Cook Time:
20 minutes
Total Time:
40 minutes

Are you craving a crunchy granola bar? Granola is definitely a  breakfast staple, and, in bar form, is ready to go wherever you go.


Ingredients

  • 1/2 cup shredded coconut
  • 1/4 cup chia seeds
  • 1/4 cup pistachios, toasted
  • 1/3 cup sunflower seeds, salted and toasted
  • 1 1/2 cup pecans, toasted
  • 1/4 tsp cinnamon
  • 1/2 cup almond butter
  • 1 egg white
  • 1/3 cup keto dark chocolate chips

Optional Ingredients:

  • 1 dash of vanilla
  • macadamia nuts
  • almonds
  • hazelnuts
  • white chocolate chips

Instructions

    1. Preheat oven to 350 degrees
    2. Using a food processor, chop pecans and pistachios, pulsing sparingly.
    3. Transfer nuts to a mixing bowl, add coconut, chia seeds, sunflower seeds, and half the chocolate chips
    4. In a small bowl whisk egg and cinnamon
    5. Combine egg mixture and almond butter with dry ingredients
    6. Press firmly into 8×8 pan lined with parchment paper
    7. Sprinkle the rest of the chocolate chips on top
    8. Bake for 20 minutes or until edges turn brown.
    9. Let cool before cutting
Nutrition Information:

Yield: 12

Serving Size: 1

Amount Per Serving:

Calories: 225Total Fat: 20gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 16gCholesterol: 0mgSodium: 238mgCarbohydrates: 9gFiber: 5gSugar: 3gProtein: 6g

Nutrition information is provided as a courtesy and is approximate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

The post Low-Carb Keto Granola Bars appeared first on Keto In Pearls.

* This article was originally published here

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