Packed with nuts and seeds, these keto granola bars are deliciously crunchy, gluten-free and super easy to make. Great as an on-the-go low carb snack or as an afternoon pick-me-up. And I can confirm they make a wonderful instant breakfast, too!
Table of contents
Are granola bars keto friendly?
Traditional granola bars have a base of oats and contain copious amounts of honey, golden syrup or dried fruit such as dates to stick everything together.
Yum, but a combination that will send your sugar levels sky-high.
However, with a few ingredient changes it's easy to make a sugar free granola bars recipe that is fit for a low carb diet.
You simply replace the oats with nuts and seeds and use a low carb sweetener such as erythritol.
💕Why you'll love this recipe
This keto granola bar recipe...
- is only 2.7g net carbs per bar
- has a wonderfully crunchy texture
- is high in fiber and healthy fats
- makes a filling breakfast or snack
- will save you £££ or $$$ over shop-bought keto bars.
How do you get low carb granola bars to stick together?
Let's get into the recipe details! There are 4 options.
- Sugar Free Syrup
- Chia Seed
- Egg White
Many low carb snack bar recipes use sugar free syrup (aff link) as a binder. It behaves similar to golden syrup - it's nice and sticky.
I like the taste of fibre syrup and tolerate it well. However, some people have reported that it raises their insulin.
When I made my Apple Cinnamon Granola Bars I used flaxseed to stick the bars together. Chia would be another good alternative.
This time I went for a mix of flax and a whisked egg white, which worked great.
Here are the ingredients you'll need:
Mixed chopped nuts and seeds - I used almonds, walnuts and pecans as well as pumpkin seeds and sunflower seeds.
Ground flaxseed and egg white - To bind, as discussed above.
Almond butter and vanilla extract - For extra flavor.
Sugar substitute - I used a granulated erythritol monk fruit sweetener. Allulose, xylitol or Bocha Sweet also work well.
If you use 90% dark chocolate, the nutritional values stay the same as with sugar free chocolate. With 85% dark chocolate, net carbs increase to 3g per bar.
(This section contains step by step instructions and photos that show how to make this recipe. Find the recipe card with ingredient amounts and nutritional information at the bottom of the post.)
1.) Pulse the nuts and seeds in a food processor until you have some smaller and some larger pieces.
Some nuts you can buy pre-chopped to save this step.
2.) Stir all dry ingredients in a large bowl, leaving a few chocolate chips to decorate on top.
3.) Whisk an egg white and add it to the bowl together with the vanilla extract and almond butter.
4.) Pour the mix into a baking tray lined with parchment paper and press down well to compact. Sprinkle the remaining chocolate chips on top and press down again.
5.) Bake in the oven for circa 20-25 minutes or until lightly browned.
HARD NUTS FIRST. When you chop the nuts in the food processor, add the hard nuts such as almonds first. Pecans, for example, are softer and don't take as long to chop.
CHOP THE NUTS WELL. If the nut pieces are too large, the bars can be crumbly.
TASTE BEFORE BAKING. Check the sweetness and add more erythritol or sweetener of choice to your liking. (I don't have much of a sweet tooth).
PACK THE MIX TIGHTLY. I did not press the mixture much in my first attempt which made my bars more fragile and prone to crumbling. Press it down firmly to compact.
COOL COMPLETELY. Let your keto granola bars cool completely before cutting. They are quite soft when hot, but firm up and get nice and crispy when cold.
CUT STRAIGHT DOWN. The best way to cut the bars is to use a firm downward motion with a large, sharp knife.
1.) You can use any nuts you like (or have available at home). I've made lovely chewy granola bars using macadamia nuts, hazelnuts and even pistachios. Just be aware that cashews are higher in carbs than other nuts.
2.) If you like coconut, you can use desiccated unsweetened coconut here too. Just swap out some of nuts and seeds.
3.) For additional flavor, toast the nuts before using! You can do this in the oven or dry-roast in a pan until golden.
4.) The chocolate chips are entirely optional - if you're not keen, simply leave them out. You could use freeze-dried raspberries or dried cranberries if you're up for a fruity variation.
5.) You can swap out the almond butter for peanut butter. If you want to omit nut butters altogether, use 1 tablespoon coconut oil instead.
6.) Option to use salted nuts or a pinch of sea salt.
Optional chocolate drizzle
Melt either ¼ cup of sugar free chocolate chips or 4 squares of dark chocolate (85% or 90% cocoa solids) and drizzle over the bars. This is not included in the nutrition calculation.
Store in an airtight container at room temperature for 4-5 days or in the fridge for about 1 week.
And yes, you can freeze them, too! Store in the freezer for up to 6 months.
More keto breakfast ideas
Tried these keto low carb granola bars? Give them a star rating below!
Low Carb Keto Granola Barsfrom Sugar Free Londoner
Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
- 6x9 inch casserole dish/baking tray (23x15 cm)
- 2 cups / 250g mixed chopped nuts I used 1 cup almonds, 1 cup walnuts and pecans
- ¼ cup / 30g pumpkin seeds
- ¼ cup / 30g sunflower seeds
- ¼ cup / 30g ground flaxseed
- 2 tablespoon almond butter
- 1 egg white whisked
- 2 tbsp granulated sweetener
- ⅓ cup sugar free chocolate chips or chopped dark chocolate, minimum 85% cocoa solids
- 1 teaspoon vanilla extract
- Preheat the oven to 180C - 350 F electric. Line a 6x9 inch baking tray with parchment paper.
- Pulse the nuts and seeds in a food processor until you have some smaller and some larger pieces.
- Mix all dry ingredients in a bowl, leaving a few chocolate chips to decorate on top. Then add the whisked egg white, vanilla extract and almond butter and stir until combined. Check and adjust sweetener if necessary.
- Pour the granola bar mix into the tray and press down well to compact the dough. Press the remaining chocolate chips on top.
- Bake for circa 20-25 minutes or until lightly browned. Remove from the oven and let cool completely before cutting into 12 bars.
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This sugar free granola bars recipe was first published in February 2020 and updated with more tips in September 2022.