Best Protein Bars For Keto Dieters

The ketogenic, or keto, diet is a very low-carb, high-fat diet. While it can be challenging to find keto-friendly snacks, protein bars can be a convenient option when you're on the go. Keto protein bars are typically made with nuts, seeds, and oils, and use sugar alternatives like monk fruit, stevia, or artificial sweeteners. When choosing a keto protein bar, it's important to read the nutritional labels and ingredient lists to ensure they fit your individual ratios and preferences. Some popular options include Perfect Keto Bars, Quest Bars, and BHU Keto Bars. These bars offer a range of flavours, from Chocolate Chip Cookie Dough to Double Chocolate, and can be purchased online or at select grocery stores.

Characteristics of keto-friendly protein bars:

Store-bought keto protein bars

There are several store-bought keto protein bars available that can help you stick to your macros when you're on the go. Here are some of the best options:

Perfect Keto Bars

Perfect Keto bars are made with quality ingredients and have a good fat-to-protein ratio. They are rich and chocolaty, with twice as much fat as protein. There are a variety of flavors available, including Chocolate Chip Cookie Dough, Almond Butter Brownie, and Lemon Poppyseed. These bars are also dairy-free.

Quest Bars

Quest Bars are widely available in stores like GNC, Whole Foods, and Publix. They have around 20 grams of protein per bar and come in a variety of flavors, including Peanut Butter Brownie Smash, Cookie Dough, and Birthday Cake. Quest Bars are sweetened with erythritol, which has a minimal impact on blood sugar levels and doesn't cause GI discomfort.

BHU Keto Bars

BHU Keto Bars are tasty refrigerated keto bars that come in several flavors, including Chocolate Chip Cookie Dough, White Chocolate Macadamia Cookie Dough, and Double Chocolate. They are made with a mix of nuts and pea protein and are one of the lowest in sodium of all the keto bars on the market.

Keto Bars

Keto Bars were one of the first companies to create protein bars specifically for the keto diet. They are packed with the exact amount of fat and protein you want while having three grams or fewer net carbs. They come in two flavors: Chocolate Peanut Butter and Chocolate Coconut.

Dang Bars

Dang Bars are a great plant-based option, made with vegan ingredients and packing just four to five grams of carbs and 14 to 15 grams of fat per bar. They are available in flavors like Lemon Matcha and Cardamom Chai.

Other Options

Other store-bought keto protein bars that you may want to consider include Built Bars, IQ Bars, Adapt Bar, Julian Bakery Pegan Thin Chocolate Lava Protein Bar, Atlas Keto Protein Bar, Zenwise Health Keto-Crave Energy Bar, and SlimFast bars.

Homemade keto protein bars

Many commercial protein bars are very high in carbs and sugars and should be avoided on a keto diet. Even so-called keto bars may not be truly low carb, so it's important to read the labels carefully. By making your own keto protein bars, you can create a delicious and easy snack that is packed with healthy goodness.

Ingredients:

• Nut butter: Almond butter, peanut butter, or tahini are popular choices.
• Sticky sweetener: Keto-friendly options include keto maple syrup, monk fruit syrup, or erythritol.
• Protein powder: Unflavored or vanilla whey protein isolate or casein protein powder are recommended.
• Chocolate: Sugar-free chocolate chips or chocolate bars can be melted and used as a coating.
• Other add-ins: Coconut flour, almond flour, macadamia nuts, vanilla extract, and salt can be added for extra flavour and texture.

Recipe:

Ingredients:

• 2 cups almond butter (or nut/seed butter of choice)
• 1 1/2 cups protein powder (vanilla or unflavored)
• 1/2 cup keto-friendly sticky sweetener
• 1 cup keto chocolate chips or chocolate bars
• Optional: 1/2 cup coconut flour or almond flour, 1 cup macadamia nuts, 1 teaspoon vanilla extract, pinch of salt

Directions:

• In a large mixing bowl, combine the nut butter and sweetener until well mixed.
• Add the protein powder and mix thoroughly until a dough forms. If the mixture is too dry, add a small amount of water or milk.
• Transfer the dough to a greased 8x8-inch pan and refrigerate for about an hour until firm.
• Remove from the pan and cut into 12 bars.
• Melt the chocolate in a heat-safe bowl. You can do this in the microwave in short intervals or over a double boiler.
• Using two forks, dip each protein bar into the melted chocolate until fully coated.
• Place the coated bars on a wire rack or parchment paper to allow the chocolate to harden.
• Store the bars in an airtight container in the refrigerator for up to one week or in the freezer for up to 6 months.

Tips:

• If you prefer a thicker coating of chocolate, feel free to add more chocolate to the recipe.
• You can also add other ingredients to the mixture, such as chopped nuts, seeds, or dried fruit, for extra texture and flavour.
• If you don't want to coat the bars in chocolate, you can simply melt the chocolate and drizzle it over the bars before refrigerating.
• For a nut-free option, you can use tahini or sunflower seed butter instead of nut butter.

Ingredients to look for

When choosing a keto-friendly protein bar, it's important to consider the ingredients list. Here are some ingredients to look for:

Nuts and Seeds

Nuts and seeds are a great source of healthy fats and protein, which are essential for a keto diet. Some common nuts and seeds used in keto protein bars include cashews, almonds, walnuts, and sunflower seeds. These provide texture, flavour, and essential nutrients.

Oils

Oils such as palm and coconut oil are often used in keto protein bars. These oils are high in healthy fats, which help to increase satiety and provide energy. They also contribute to the soft and silky texture that many keto bars are known for.

Sugar Alternatives

Keto protein bars typically use sugar alternatives to sweeten the bars without adding carbohydrates. Some common sugar alternatives include sugar alcohols, monk fruit, stevia, and artificial sweeteners. These alternatives have little to no impact on blood glucose levels, making them suitable for a keto diet.

High-Protein Ingredients

Protein is an important component of keto protein bars, as it helps with satiety and muscle repair. Look for bars that use whole food sources of protein such as wild-caught fish, grass-fed meat, poultry, eggs, or whey/collagen powders. These sources provide clean protein without unnecessary fillers or additives.

High-Fat Ingredients

In addition to nuts and oils, other high-fat ingredients can be found in keto protein bars. Examples include medium-chain triglycerides (MCT) oil, avocado oil, avocado, hemp hearts, and seeds. These ingredients boost the healthy fat content of the bars, ensuring they align with keto diet requirements.

Fibre

While not always included, fibre can be beneficial in keto protein bars. Fibre helps promote a feeling of fullness and supports healthy digestion. Look for bars that contain natural sources of fibre, such as chicory root fibre or tapioca fibre.

Ingredients to avoid

When choosing a protein bar to fit into a keto diet, it is important to avoid bars with long lists of ingredients that are hard to recognise, such as artificial sweeteners or preservatives. These indicate that the bar is highly processed.

Research suggests that diets high in ultra-processed foods are linked to an increased risk of chronic health conditions such as cancer, heart disease, and obesity.

Instead, choose bars made from whole foods such as oils, spices, natural sweeteners, nuts, and seeds.

• Sugar alcohols: These are often used in keto bars to replace added sugar. Sugar alcohols are not digested by the body and have no calories. However, they can cause digestive irritation and bloating in people with sensitive stomachs. Examples include mannitol, sorbitol, xylitol, lactitol, isomalt, and maltitol.
• Artificial sweeteners: While these may be non-caloric, the long-term effects of some artificial sweeteners are not fully understood. Sucralose is an example of an artificial sweetener commonly found in low-carb bars.
• Glycerol and inulin: These ingredients may cause bloating, cramps, and abdominal pain.
• IMO fiber: This type of fiber is partially digested by the human body, so it should not be completely subtracted from the carb count. It can impact blood glucose levels and should be counted as half a gram of carbs for every gram listed on the label.
• Maltitol: This sugar alcohol can have the same impact on blood glucose as regular sugar and should be counted as one gram of carbs for every gram listed. It is best to avoid maltitol if possible.

Where to buy

There are a variety of online and in-store options for purchasing keto-friendly protein bars.

Online Options:

Amazon

Offers a wide range of keto-friendly protein bars with various flavours and pack sizes. Some of the brands available include Quest Nutrition, think!, IQBAR, No Cow, KIND, Ratio, and more. Amazon also provides Subscribe & Save discounts and free delivery for orders over a certain amount.

N!CK'S

Offers a range of keto-friendly protein bars with unique flavours such as Karamell Choklad, Almond Choklad, and Krispi Cookie. They provide pack sizes ranging from single flavours to variety packs of 24 bars.

Love Good Fats

Features keto-certified snack bars with 1-2g of sugar and clean, natural ingredients. They offer Chewy Nutty Variety Packs and individual flavour options like Salted Caramel, Dark Chocolatey Sea Salt & Almond, and Peanut Chocolatey.

Perfect Keto

Specialises in keto products, including their Collagen Protein Bars (formerly Keto Bars). These bars are designed to support ketosis, minimise blood sugar spikes, curb cravings, and provide sustained energy. They can be purchased directly from the Perfect Keto website or from retailers like Amazon and Walmart.

In-Store Options:

Walmart

Carries the Perfect Keto Collagen Protein Bars, making it convenient for those who prefer to shop in-store or want a quick option for picking up keto-friendly protein bars.

Additionally, some grocery stores and pharmacies may carry keto-friendly protein bars, although the availability and selection may vary by location. It is always a good idea to check the store's website or contact them directly to confirm if they stock these products.

Frequently asked questions