Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (2024)

Take a handful of minutes from your day to make this epic Low Carb Nut Bar recipe!

Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (1)

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NUTS!! I love ’em. Can’t live without ’em. So why not make a to-go bar that is basically just nuts? Honestly, my favourite part of a granola bar has always been the nuts and seeds, so who really needs the granola part, anyways?

I first thought of the idea because I have joined a kickboxing gym. You need a whole wack of energy to go punching and kicking for an hour, right? Eggs just weren’t cutting it for me, so I decided to make a bar packed with fats and protein.

What I didn’t expect was to have to fight my husband (who usually doesn’t like the whole nut bar thing) over these precious low carb nut bars. They are so addicting with their crunchy texture and sweet, salty flavour.

I hope you love this Low Carb Nut Bar recipe as much as we do!

Why it works

  1. Sweet, salty and crunchy, this bar has got it goin’ on with it’s beautiful flavour and addicting texture.
  2. These bars are so easy to make, it’s a little crazy! With only 5 minutes of your time, you’ll have some pretty epic bars for your post workout or breakfast to-go.
  3. The yummy sugar free sauce binds together the variety of nuts, to keep this bar free from oats and other ingredients like honey and sugar.
Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (2)

Ingredients

You don’t need a lot to create magic.

  • roasted & salted peanuts
  • roasted & salted cashews
  • roasted almonds – see further down the post for directions on roasting your own almonds if you can only find them raw. (It’s super fast and easy!)
  • unsalted butter
  • organic peanut butter with no additives
  • honey substitute
  • vanilla extract
  • coarse sea salt

Honey Substitute – Probably my favourite low carb product, this is a honey flavoured sugar free syrup that has been sweetened with xyltiol! it has zero aftertaste and is perfect for so many of my favourite recipes like this Keto Honey Mustard and a Honey Garlic recipe I’ve got coming your way soon! I get this Nature’s Hollow Honey Substitute from amazon!

Coarse Sea Salt – I prefer grey salt for the flavour but pink himalayan works great too!

Low Carb Nut Bar Recipe

It’s so easy, it’s a bit crazy.

Toss some butter and peanut butter into a microwave safe bowl and heat for 1 minute in the microwave, or melt in a saucepan until fully melted. Whisk in the honey substitute, vanilla and salt. Stir in the almonds, peanuts and roughly chopped cashews.

Pour the goods into a wax paper lined 8×8″ baking pan. Or whatever else you’ve got that is roughly 8×8″, no need to bake these beauties! Press them into the pan with a spatula, as firm as you can, then toss the whole pan into the freezer.

Freeze for 1 hour; about half way through the freezing time, press the nuts down a little firmer into the pan with a potato masher or flipper. This helps bind the nuts to each other a little better.

Cut into 18 and try not to eat them all in one sitting! 😜

Expert Tips

  1. Use roasted nuts because, let’s be honest, their flavour is SO MUCH BETTER than unroasted nuts!
  2. Never roasted a nut before? Read further down the post to learn how!
  3. Not a peanut fan? Swap the peanut butter for almond butter.
  4. Peanuts and cashews too high in carbs? Swap them for Brazilian and macadamia nuts.
  5. Make sure the butter is fully melted after the 1 minute of microwaving. If it is not, microwave it until it is.
  6. Make sure to stir the nuts into the sauce well, so that each nut is evenly coated with the yummy sticky sauce.
  7. Press firmly half way through the freeze cycle – this will help to get those bars to super stick to themselves, making this a great snack to-go or breakfast on the go.
Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (3)

Roasted almonds

Have you ever tasted an unroasted almond directly after one that has been roasted? The flavour comparison will completely amaze you. I honestly believe there is no point in eating almonds that have not been roasted.

Sorry unroasted almonds, I’m not interested.

Aleta – every day

I mean, why lose out on so much flavour for a just few minutes of time? I feel like almonds tend to get lost in the mix without the added crunch and flavour of a simple roast. Here’s how to get it done:

How to roast almonds

Heat your oven to 350° and line a baking sheet with a non stick baking mat.

Evenly spread the almonds over the baking and once the oven is ready, roast the almonds for 6 minutes, until they look a bit toasted and the incredible aroma fills the air. Cool slightly before using.

I like to make a large batch then store them in an air tight container in my cupboard, but you can absolutely just roast up what you need for each recipe. Have you ever had a flavour roasted almond? You’ve gotta try these BBQ Roasted Low Carb Almonds, which also happen to be INCREDIBLE in this Low Carb Nut Bar recipe!

Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (4)

How to store Low Carb Nut Bars

After you’ve removed them from the freezer and sliced them into bars, keep them in an air tight container in the fridge.

Not that they will, but these Low Carb Nut Bars should last at least a month in the refrigerator!

Here are some other recipes you might like:

Crunchy Low Carb Cheese Crackers

Keto Teriyaki Beef Skewers

Mexican Low Carb 7 Layer Dip

Low Carb Pepperoni Pizza Bites

Keto Calzones

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Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (5)

Low Carb Nut Bar Recipe

With only 5 minutes of prep, this Low Carb Nut Bar recipe has the perfect balance of crunchy, sweet and salty. They are a perfect snack to fuel up for a workout or an easy grab-n-go for breakfast.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cooling Time 1 hour hr

Total Time 1 hour hr 5 minutes mins

Course Breakfast, Snack

Cuisine Canadian, Low Carb

Servings 18 bars

Calories 195 kcal

Ingredients

  • ¼ cup unsalted butter
  • ½ cup organic peanut butter
  • cup honey substitute
  • ¾ tsp vanilla extract
  • 1 tsp sea salt
  • 1 ¼ cup roasted & salted peanuts
  • ¾ cup roasted & salted cashews roughly chopped
  • ¾ cup roasted almonds *see post above for how to roast almonds *see post above for how to roast almonds

Instructions

Equipment Needed

Directions

  • Add the butter and peanut butter to a medium sized microwavable bowl. Melt in microwave for 1 minute, or melt in a small saucepan until the butter has fully melted. Whisk in the honey substitute, vanilla and salt.

  • Stir in the almonds, peanuts and roughly chopped cashews until fully combined with the peanut butter mixture. Pour into a wax paper lined 8×8" baking pan and press firmly with a spatula.

  • Freeze for 1 hour; half way through the freezing time, press the nuts down a little firmer into the pan with a potato masher or flipper. Cut into 18. Store in the refrigerator.

Video

Notes

Expert Tips

  1. Use roasted nuts because, let’s be honest, their flavour is SO MUCH BETTER than unroasted nuts!
  2. Never roasted a nut before? Read further up the post to learn how!
  3. Not a peanut fan? Swap the peanut butter for almond butter.
  4. Peanuts and cashews too high in carbs? Swap them for Brazilian and macadamia nuts.
  5. Make sure the butter is fully melted after the 1 minute of microwaving. If it is not, microwave it until it is.
  6. Make sure to stir the nuts into the sauce well, so that each nut is evenly coated with the yummy sticky sauce.
  7. Press firmly half way through the freeze cycle – this will help to get those bars to super stick to themselves, making this a great snack to-go or breakfast on the go.

Nutrition Facts

Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used.

* Net carb count excludes both fibre and sugar alcohols, because these do not affect blood sugar in most people.

Deduct fibre (2 g) and sugar alcohols (2.8 g) from the total carbs to get 4 g net carbs per bar.

Nutrition

Serving: 1barCalories: 195kcalCarbohydrates: 8.8gProtein: 6.4gFat: 16.5gSodium: 186mgFiber: 2g

Keyword low carb nut bar, low carb snack

Tried this recipe?Let us know how it was!

Low Carb Nut Bar Recipe | Family Friendly Low Carb Meals (2024)

FAQs

Can you eat granola bars on a low carb diet? ›

I do not recommend conventional granola bars on a keto or low carb diets, as they have far too many carbs. But making your own low carb versions with nuts and seeds rather than oats is an excellent snack option.

Can you eat protein bars on a low carb diet? ›

Low-carb protein bars can benefit individuals with differing health goals, like reducing carb intake or sugar consumption, managing weight, and controlling blood sugar. For those interested in the keto diet, a low-carb diet is essential, and low-carb protein bars may assist in achieving a state of ketosis.

What granola bars are keto friendly? ›

The Best Keto Granola Bars To Boost Your Weight Loss Journey
  • Best Overall: Munk Pack Keto Granola Bar Shop Now ➔
  • Best for Low-Sugar Diets: Atkins Keto Granola Bar Shop Now ➔
  • Best Tasting: Perfect Keto Keto Granola Bar Shop Now ➔
  • Safe and Natural: Zero Sugar Brands Keto Granola Bar Shop Now ➔
Mar 29, 2024

How many carbs a day to lose weight? ›

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

Does fiber cancel out carbs? ›

On Nutrition Facts food labels, the grams of dietary fiber are already included in the total carbohydrate count. But because fiber is a type of carbohydrate that your body can't digest, it does not affect your blood sugar levels. You should subtract the grams of fiber from the total carbohydrate.

What happens if you only eat protein and no carbs? ›

Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.

Are Atkins bars really low-carb? ›

All Atkins bars are low in carbs, providing 2–4 net carbs per bar depending on the variety. “Net carbs,” which is calculated by subtracting the total fiber and sugar alcohol content from the total carb content, refers to the number of carbs your body absorbs from food.

Can I eat bubble gum on keto? ›

Chewing gum can be keto-friendly, especially sugar-free varieties that use sugar substitutes. However, it's essential to be mindful of the carb content in some sugar substitutes. Moderation is key, and choosing gums without high-carb additives aligns with the low-carb principles of the keto diet.

What chocolate can you eat keto? ›

Dark chocolate that is high in cocoa content (70% or above) and low in sugar is the best choice. Such chocolate has fewer carbs and more fibre compared to lower percentage cocoa chocolates, making it more suitable for a keto diet.

Are Special K bars keto friendly? ›

Kellogg's Special K Snack Bars, Keto Friendly, 7g Protein, 1g Sugar, 2 Net Carbs Per Bar, Chocolate Almond Fudge, 6.17oz Box (5 Bars)

What drink keeps you in ketosis? ›

Plenty of keto-friendly drinks exist aside from water. You may already have several of these on hand. Tea, coffee, and herbal tea are a few options. Soda, sparkling water, low carb juices, sports drinks, and energy drinks are good options, too.

What is lazy keto menu? ›

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Can I eat granola on a no carb diet? ›

Most store-bought granola are not keto-friendly since most are grain-based and include enormous amounts of sugar. Some granolas, however, such as our Nutty No Grainer Mediterranean, are keto-friendly.

Are granola bars a good snack for weight loss? ›

Low-calorie granola bars are a convenient, pre-portioned snack that's especially handy for people trying to lose weight or reduce their overall calorie intake. For best results, steer clear of highly processed, artificially sweetened granola bars.

Is granola a good carb or bad carb? ›

"Standard granola often contains rolled oats, which provide fiber and complex carbohydrates, and nuts that contribute healthy fats, plant protein and vitamin E," says Gellman. On the flip side, it can also be a source of saturated fats and added sugars, which are harmful for your heart when eaten in excess.

What foods should I avoid on a low-carb diet? ›

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

References

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