Keto Bark Recipe: Carb Count And Nutritional Insights

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of carbohydrates per day. This can be challenging as the keto diet is very restrictive, and it can be difficult to find tasty treats that fit within this limit. However, keto bark is a delicious dessert option that is low in carbs and can be easily made at home.

How many carbs are in keto bark?

The number of carbohydrates in keto bark depends on the ingredients used and the quantity consumed. For example, a serving of keto brownie bark has 4.3g of carbohydrates, while a serving of keto chocolate bark has 8g of carbohydrates.

Keto bark is a low-carbohydrate dessert made with chocolate and various mix-ins such as nuts, coconut, and peppermint candies. The chocolate used in keto bark is typically dark chocolate with a high percentage of cocoa, such as 70% or more, as it has fewer carbohydrates. Some recipes also call for the addition of butter or coconut oil to give the bark a silkier texture.

When calculating the number of carbohydrates in keto bark, it is important to consider the concept of "net carbs." This involves subtracting the amount of fiber from the total number of carbohydrates. For processed foods, half of the sugar alcohol content may also be subtracted from the total carbohydrates.

The keto diet generally recommends limiting carbohydrate intake to up to 50 grams per day to stay in ketosis. This may vary slightly between individuals, and different types of keto diets allow for different amounts of carbohydrates.

Keto bark recipe ingredients

There are a variety of ingredients that can be used to make keto bark, a low-carb chocolate treat. Here is a list of ingredients that can be used, grouped by category:

Chocolate

• Sugar-free chocolate chips
• Dark chocolate (at least 70% cocoa)
• White chocolate
• Milk chocolate
• Baker's chocolate
• Keto chocolate bars
• Cocoa butter
• Cocoa powder

Nuts

• Almonds (roasted, unsalted)
• Pecans (roasted, unsalted)
• Macadamia nuts
• Brazil nuts
• Walnuts
• Hazelnuts
• Coconut flakes

Seasonings

• Flaky sea salt
• Liquid stevia
• Monk fruit extract
• Cinnamon

Other

• Coconut oil
• Butter
• Sweeteners (e.g. Swerve, Erythritol)

Keto bark recipe instructions

Ingredients

• 2 cups of chopped chocolate
• 1/2 cup of roasted almonds (unsalted)
• Flaky sea salt (optional)

Method

• Line a large baking sheet with parchment paper and set aside.
• Add your almonds to a large bowl.
• In a microwave-safe bowl or small pan, melt your chocolate. Whisk until glossy and smooth.
• Pour the melted chocolate over the almonds and mix until all the nuts are combined.
• Transfer the chocolate/almond mixture onto the lined sheet and spread out into an even layer.
• Add a light dusting of sea salt if desired.
• Refrigerate the bark for 30 minutes before breaking it up into pieces.

Tips

Avoid using chocolate chips as they won't melt as smoothly.

• Use a pizza cutter if you want uniform slices of bark.
• Store bark in an airtight container at room temperature for up to 2 weeks, or in the fridge for up to 1 month.
• To freeze, place bark slices in a ziplock bag and freeze for up to 6 months.

Keto bark nutritional info

Keto bark is a low-carb chocolate treat that can be made with a variety of ingredients, including chocolate, nuts, and sweetener. The nutritional information for keto bark can vary depending on the specific ingredients and amounts used, but generally, it is a good option for those following a keto diet.

Macronutrients

A serving of keto bark typically contains a small number of carbohydrates, with some recipes offering as little as 3 grams of net carbs per serving. The total number of carbohydrates in a serving can be higher, but the net carbs are calculated by subtracting the amount of fiber and half the sugar alcohol content from the total number of carbs. This is because fiber is not digested by the body and does not raise blood sugar levels in the same way as other carbohydrates.

In addition to being low in carbs, keto bark is also high in healthy fats and moderate in protein. For example, a serving of keto bark made with chocolate and almonds provides 17 grams of fat and 3 grams of protein, along with the 3 grams of net carbs. This balance of macronutrients is in line with the typical distribution of fat, protein, and carbs in a keto diet, which is roughly 70% fat, 20% protein, and 10% carbs.

Calories

The number of calories in keto bark can vary depending on the ingredients and serving size, but it is generally a calorie-dense food due to its high fat content. For example, a serving of keto bark made with chocolate and almonds contains approximately 174 calories. It's important to note that while keto bark can be a good option for a keto diet, it should still be consumed in moderation as part of a balanced diet.

Micronutrients

Keto bark can also provide various micronutrients, depending on the ingredients used. For example, almonds are a good source of magnesium, vitamin E, and healthy monounsaturated fats. Pecans, another popular nut used in keto bark, offer similar benefits and are also rich in antioxidants. Additionally, dark chocolate, which is often used in keto bark, contains minerals such as iron, magnesium, and potassium.

Comparison to Other Keto Desserts

When compared to other keto desserts, keto bark is a relatively low-carb option. For example, a serving of keto brownie bark has 4.3 grams of total carbs and 2.8 grams of fiber, resulting in 1.5 grams of net carbs. Similarly, a serving of keto peppermint bark made with dark and white chocolate has a total of 5 grams of carbs and 1 gram of fiber, resulting in 4 grams of net carbs. These values are well within the typical carb range for a keto diet, making keto bark a suitable treat for those following this dietary approach.

Keto bark recipe tips

Keto bark is a simple and delicious treat, perfect for those on a keto diet. It's a great way to satisfy your sweet tooth while sticking to your low-carb lifestyle. Here are some tips to help you make the perfect keto bark:

Ingredients

When making keto bark, it's important to use the right ingredients to keep the carb count low. Here are some tips on choosing the best ingredients:

• Chocolate: Use a keto-friendly chocolate with at least 70% cocoa content. You can use dark chocolate, sugar-free chocolate chips, or a keto chocolate bar. Chop the chocolate into small pieces to help it melt smoothly.
• Nuts: Almonds, pecans, and hazelnuts are great options for adding crunch and flavour to your keto bark. Make sure to use unsalted nuts and roast them lightly to bring out their flavour.
• Sweetener: If you want to add a touch of sweetness to your keto bark, use a low-carb sweetener like erythritol or stevia. Avoid regular sugar, honey, or other traditional sweeteners as they are high in carbs.
• Sea salt: A light sprinkling of flaky sea salt can enhance the flavour of your keto bark, especially if you're using dark chocolate.

Melting the Chocolate

Melted chocolate is the base of your keto bark, so it's important to get it right. Here are some tips for melting chocolate like a pro:

• Finely chop the chocolate before melting to help it melt quickly and smoothly. You can use a serrated knife or a food processor for this task.
• Melt the chocolate gently using a double boiler or a heatproof bowl set over a pan of simmering water. Stir often and avoid getting any water into the chocolate, as this can cause it to seize up.
• Alternatively, melt the chocolate in short intervals in the microwave, stirring in between until smooth.

Customising Your Keto Bark

One of the best things about keto bark is that it's highly customisable. Here are some ideas to get you started:

• Nut and seed mix-ins: Besides almonds, you can use other nuts and seeds like pecans, hazelnuts, coconut flakes, or pumpkin seeds. You can also add a pinch of cayenne pepper or ancho chilli powder for a spicy kick.
• Chocolate variations: Experiment with different types of keto-friendly chocolate, such as sugar-free white chocolate, dark chocolate, or keto milk chocolate. You can even mix different types of chocolate to create a marbled effect.
• Flavour extracts: Add a few drops of flavour extract like mint, orange, or vanilla to your melted chocolate for a unique twist.
• Toppings: Sprinkle crushed keto-friendly candies, dried cranberries, or freeze-dried strawberries on top of your keto bark before it sets.

Storage

Keto bark can be stored in an airtight container at room temperature for up to 2 weeks or in the fridge for about a month. If you want to enjoy your keto bark for longer, you can freeze it for up to 6 months.

Frequently asked questions