Low Carb Protein Bars Recipe

Name: Low Carb Protein Bars Recipe (Peanut Butter)
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1/2 cup / 130g peanut butter (unsweetened, soft); 1 1/2 tbsp coconut flour; 1 tbsp protein powder; 1 1/2 tbsp granulated sweetener; 1/2 cup / 130g peanut butter (soft); 1 tbsp cocoa powder (unsweetened); 1 1/2 tbsp granulated sweetener; 1 tbsp protein powder; 1 1/2 tbsp coconut flour

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Why spend money on expensive energy bars when you can make this easy low carb protein bar recipe with only 5 simple ingredients! These sugar free protein bars are chewy and fudgy yet they stay firm at room temperature.

Protein bars boost your energy after a workout and they're a fat-fuelled, protein-rich snack if you need a pick-me-up in between meals.

The main ingredient of this gluten-free, keto protein bar recipe is peanut butter. Peanut butter already has a high protein content, which I'm boosting with additional protein powder.

I experimented quite a bit with this recipe, because originally I wanted to create a no-bake protein bar. However, no mix was sufficiently firm at room temperature whilst still fudgy and chewy. I did not want to coat the whole bar in chocolate only to get around that issue.

The solution? 25 minutes in the oven. Yes, a little bit of baking produces delicious sugar free protein bars that you can carry around all day in your handbag until hunger strikes!

Also try my high protein banana bread.

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Ingredients
Instructions
Variations
Recipe FAQs
Storage
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Recipe

Ingredients

Here are the ingredients you'll need:

Peanut Butter - Must be soft and easy to scoop. Give it a good stir if necessary - especially in larger pots it tends to settle on the bottom of the jar and becomes hard. Also, check the label when buying peanut butter to make sure it does not contain added sugar! I like to use the Meridian brand - it contains 100% peanuts and nothing else.
Protein Powder - I used unflavoured whey protein powder by Pulsin.
Coconut Flour - to thicken and bind the bars.
Granulated Sweetener - The sugar substitute you can see in the image above is golden Lakanto, which is an erythritol monk fruit sweetener blend. It is a brown sugar replacement. Xylitol or allulose will also work.
Cocoa Powder - Unsweetened, for the chocolate layer.

See the recipe card for full information on ingredients and quantities.

Instructions

It's really simple to make this recipe! My homemade sugar free protein bars have a peanut butter layer and a peanut butter chocolate layer.

Scroll down to the recipe card for ingredient amounts, the detailed method and nutrition information.

STEP 1

Put the ingredients for the base and the top layer in separate bowls.

STEP 2

Mix the ingredients with a fork and knead with your hands until you have a smooth dough.

unbaked mixture for peanut butter protein bars in a baking pan lined with parchment paper

STEP 3

Line an oven-safe container with parchment paper. The mixture fills a space of 5 x 6 inches. Fill in first the peanut layer, then the chocolate peanut layer.

peanut butter protein bars cut into 8 slices on parchment paper

STEP 4

Bake the bars in the preheated oven on the middle shelf. They are done when the top does not glisten any more and has set while the edges are beginning to brown.

Then, let the low carb protein bars cool fully before you cut them. They will be fragile and soft while hot, but firm up as they cool.

Chef Katrin's Tips

#1 The peanut butter must be soft! Always stir it in the pot before you use it. Over time, peanut butter separates naturally.

#2 You can use crunchy or smooth peanut butter in this recipe. The bars with crunchy peanut butter can crumble a little when you cut them. For razor-sharp edges, I recommend using smooth peanut butter.

#3 Your dish is larger than 5x6 inches? No problem. Simply fold a bit of aluminium paper and use it as a separator. That way, you can use only part of your casserole dish. The mixture does not spread.

Variations

Almond flour - It's possible to use almond flour in place of the coconut flour. You may need to use 3 tablespoons of almond flour because it is less absorbent than coconut flour.

Dairy-free protein bars - Replace the whey protein with pea protein powder or another dairy-free protein powder. Note that I have not tried this yet - but it should work just as well.

Add flavor - Add 1 teaspoon of cinnamon for a taste variation or a pinch of sea salt.

More Chocolate - Stir a handful of sugar free chocolate chips into the mixture. Or, drizzle melted chocolate over the bars after they have cooled down.

Homemade protein bars on parchment paper.

Recipe FAQs

Can I use powdered peanut butter?

I do not recommend it. This would make the bars dry and brittle.

Can I use flavored protein powder?

Yes, the recipe works with vanilla protein powder or chocolate protein powder.

Why are my bars dry?

The main reason why peanut butter protein bars turn out dry is that the peanut butter used was too firm. Always stir it before using to ensure it contains plenty of oil. Also, choose a natural peanut butter without additives such as palm oil. Another reason could be that the bars were flatter and therefore require less time in the oven.

Why not just buy low carb protein bars?

Shop-bought low carb protein bars are convenient, but they are expensive. Plus, many contain additives to extend shelf life, questionable sweeteners and inflammatory vegetable oils. I've never sampled one that actually tastes good.