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The ketogenic, or keto, diet is a very low carb, high fat diet that’s associated with several health benefits, including weight loss (
For those following this diet, protein bars can be a convenient, grab-and-go option when you need a quick meal or filling snack. However, finding a keto-friendly bar can be difficult, as most protein bars are either too high in carbs or too low in fat.
Plus, even protein bars that meet the right criteria aren’t always healthy options, as they often contain large amounts of artificial ingredients, additives, and preservatives.
Still, if you look carefully, you can find protein bars that are both keto-friendly and nutritious. Alternatively, you can make them on your own.
Here are 10 healthy keto-friendly protein bars.
Many of the ingredients in Dang bars are instantly recognizable as nutritious and keto-friendly, such as nuts, pea protein, and chia and sunflower seeds.
Each bar has 4–5 grams of net carbs, 14–16 grams of fat, and 9–10 grams of protein.
Notably, Dang’s products are also vegan.
Plus, these bars contain chicory root fiber, which is an excellent source of gut-healthy prebiotic fiber. Yet, it’s also high in FODMAPs, so some individuals may not tolerate these bars particularly well (
Homemade keto bars are ideal if you want to carefully control the ingredients used or simply enjoy the craft of concocting your own foods.
This recipe makes bars with 319 calories and 7 grams of protein each. Furthermore, each bar provides a whopping 28 grams of fat and only 4 grams of net carbs.
In addition to a handful of other whole ingredients, these bars are rich in almonds, pecans, and almond butter. Research has shown that regular nut intake may aid weight loss and help reduce chronic inflammation (
Anyone who loves peanut butter cups will enjoy these no-bake peanut butter protein bars that take less than 10 minutes to make.
All you need are five low carb ingredients — coconut flour, a protein powder of your choice, peanut butter, a sticky sweetener of your choice, and chocolate chips.
To keep these bars keto-compliant, the recipe recommends using monk fruit syrup because it’s carb-free. You may want to double-check that both your protein powder and chocolate chips are keto-friendly as well.
There are several versions of the keto diet, though the most popular one encourages you to get at least 70% of your daily calories from fat, 20% from protein, and no more than 10% from carbs (
For a 200-calorie bar, this ratio would equal 16 grams of fat, 10 grams of protein, and no more than 5 grams of carbs.
Try to avoid bars with a long list of ingredients you don’t recognize, such as artificial sweeteners or preservatives, as these indicate that the bar is heavily processed.
Instead, choose bars made mostly from real foods, such as oils, spices, natural sweeteners, nuts, and seeds. As the keto diet is high in fat, you should also look for healthy fats like nuts and nut butters, MCT oil, avocado oil, and flax, chia, or hemp seeds.
Numerous low carb, high fat protein bars align with the keto diet to keep you full between meals or provide a quick and easy breakfast.
It’s important to look for ones that pack a decent amount of protein, fiber, healthy fats, and other nutritious ingredients.
Of course, whipping up a batch of homemade bars is a great option as well.