The ketogenic, or keto, diet is a very low carb, high fat diet that’s associated with several health benefits, including weight loss. If you’re following this diet, protein bars can be a convenient grab-and-go option when you need a quick meal or a filling snack. Finding a keto-friendly bar can be difficult because most protein bars are too high in carbs or too low in fat or contain ingredients that don’t fit on a keto diet, such as dairy. Even protein bars that meet the keto criteria are not always healthy options, as they often contain large amounts of artificial ingredients, additives, and preservatives. However, if you look carefully, you can find protein bars that are both keto-friendly and nutritious. Alternatively, you can make them on your own.
This article explores some of the best keto-friendly protein bars available, considering factors such as ingredient quality, taste, nutrition, price, and customer reviews.
Key Considerations for Keto Protein Bars
When choosing the best keto protein bars, several factors should be considered to ensure they align with your dietary needs and preferences:
- Ingredient quality: Ideally, the bar should be made mainly with whole foods and without added sugar, artificial colors or flavors, or unnecessary fillers.
- Taste: A keto protein bar should be flavorful and should not taste like a block of cardboard. Look for bars that offer intriguing flavors and have positive reviews for taste.
- Nutrition: The bars on this list provide 5 or fewer grams (g) of net carbs per serving. They also contain a minimum of 6 g of protein and at least 7 g of fat.
- Price: These bars are typically sold in multipacks, and most cost $25-$50 per multipack.
- Customer reviews: Reading through reviews can provide insights into how customers feel about the flavor, texture, and quality of these bars.
Top Keto-Friendly Protein Bars
Here's a detailed look at some of the best keto protein bars on the market, highlighting their key features and nutritional information.
MariGold Protein Bars: Best High Protein
- Price: \$\$
- Available flavors: Almond Mocha Crunch, Coconut Rage, Ginger Coconut, Macarooned, Chocolate Mint, Salty Caramel, Pure Joy, Banana Nut, Double Fudge Brownie, Chunky Choco Pecan, Dark & Salty, and Cinnabähn.
MariGold Protein Bars are made with just a few ingredients, including whey isolate from grass-fed cow’s milk, cashews, filtered water, chicory root fiber, L-glutamine, grass-fed ghee, organic flavors, coconut oil, stevia extract, salt, and sunflower lecithin. Whey protein is a popular supplement because your body can quickly absorb this type of protein. As a result, it may promote significant increases in strength, muscle mass, and even fat loss.
Read also: Your guide to keto-friendly bars
MariGold bars are also free of sugar alcohols, which are natural or manufactured carbs that taste sweet yet contain half as many calories as sugar. Some people may wish to avoid sugar alcohols because they may cause digestive distress. Instead, these bars are sweetened with stevia, although a few of the flavors also contain very small amounts of coconut nectar, coconut sugar, and maple syrup.
Nutrition info for the Salty Caramel flavor:
- Calories: 226
- Protein: 22 g
- Fat: 12 g
- Net carbs: 5 g
- Fiber: 6 g
EPIC Bars: Best Meat-Based
- Price: \$
- Available flavors: Chicken BBQ, Beef Barbacoa, Beef Jalapeño, Beef Sea Salt + Pepper, Chicken Sriracha, and Venison Sea Salt + Pepper
EPIC bars are meat-based bars that contain just a handful of ingredients. For instance, the Venison Sea Salt + Pepper bar is made using grass-fed venison, sea salt, encapsulated lactic acid (not from milk), water, black pepper, cultured celery powder, onion powder, and garlic powder. While these bars are low in net carbs, they’re very high in sodium, providing 600-750 milligrams (mg) of sodium per bar, depending on the flavor. Most other bars on this list contain only 100-200 mg of sodium.
Keep in mind that, at time of publish, EPIC offers nine flavors, but only the six listed above are keto-friendly.
Nutrition info for the Venison Sea Salt + Pepper flavor:
- Calories: 150
- Protein: 13 g
- Fat: 10 g
- Net carbs: 0 g
- Fiber: 1 g
Keto Bars: Best Allergy-Friendly
- Price: \$\$
- Available flavors: Chocolate Peanut Butter, Dark Chocolate Coconut Almond, and Mint Chocolate
Founded in 2012, Keto Bars was one of the first companies to create protein bars specifically for the keto diet. In addition to being high in fat and low in net carbs, these bars are vegan, dairy-free, gluten-free, and soy-free. All three flavors have short ingredient lists and are made with a base of unsweetened chocolate, coconut, and nut butter. To keep the bars sugar-free, the brand uses two alternative sweeteners - stevia and erythritol - in place of added sugar. The Mint Chocolate bar contains chocolate, almonds, coconut, non-GMO erythritol, cocoa processed with alkali, water, salt, stevia, and peppermint oil.
Nutrition info for the Mint Chocolate flavor:
- Calories: 240
- Protein: 6 g
- Fat: 20 g
- Net carbs: 4 g
- Fiber: 6 g
BHU Keto Bars: Best Organic
- Price: \$
- Available flavors: Chocolate Chip Cookie Dough, Peanut Butter Chocolate Chip Cookie Dough, White Chocolate Macadamia Cookie Dough, Double Dark Chocolate Cookie Dough, Chocolate Coconut Cookie Dough, Snickerdoodle Cookie Dough, Caramel Peanut Chocolate Chip Cookie Dough, and Mint Double Dark Chocolate Cookie Dough
BHU’s keto-friendly protein bars have a fudgy texture and are made without any artificial sweeteners or preservatives. As a result, they need to be kept refrigerated. One unique ingredient in these bars is organic tapioca flour, which contains prebiotic fiber. This indigestible fiber helps feed beneficial bacteria in your gut, supporting proper digestion, immune system health, and heart health. The White Chocolate Macadamia Cookie Dough bar contains the following ingredients: cashews, white chocolate, red palm oil, tapioca fiber, pea protein, macadamia nuts, medium-chain triglyceride (MCT) oil, baobab, vanilla, sunflower lecithin, sea salt, monk fruit, and water.
Read also: The Ultimate Guide to Male Diet Supplements
Nutrition info for the White Chocolate Macadamia Cookie Dough flavor:
- Calories: 250
- Protein: 11 g
- Fat: 20 g
- Net carbs: 0 g
- Fiber: 11 g
Dang Bars: Best Vegan
- Price: \$
- Available flavors: Lemon Matcha, Toasted Coconut, Crazy Rich Chocolate, Almond Cookie, and Peanut Butter
Dang Bars are a great option if you’re following a plant-based keto diet or simply prefer a vegan-friendly snack bar. Many of the ingredients in Dang Bars - such as nuts, pea protein, and chia and sunflower seeds - are instantly recognizable as nutritious and keto-friendly. For example, the Lemon Matcha flavor contains the following ingredients: almonds, chicory root fiber, cocoa butter, pea protein, sunflower seeds, coconut, chia seeds, natural flavors, lemon oil, sunflower lecithin, matcha green tea, citric acid, sea salt, stevia extract, and mixed tocopherols. Plus, these bars contain chicory root fiber, which is an excellent source of gut-healthy prebiotic fiber. However, it’s also high in short-chain carbohydrates called FODMAPs, so these bars may not be the best option for individuals with digestive conditions such as irritable bowel syndrome (IBS).
Nutrition info for the Lemon Matcha flavor:
- Calories: 210
- Protein: 9 g
- Fat: 15 g
- Net carbs: 5 g
- Fiber: 6 g
No Cow Dipped Bars: Best High Fiber
- Price: \$-$$
- Available flavors: Chocolate Sprinkled Donut, Chocolate Sea Salt, Chocolate Peanut Butter Cup, Chocolate Salted Caramel, Chocolate Mint Cookie, Cinnamon Roll, Key Lime Pie, and Chocolate Coconut Almond
With 11-15 g of fiber per bar, No Cow Dipped Bars have the highest fiber content of all the bars on our list. Consuming enough fiber each day is associated with a number of health benefits. No Cow Dipped Protein Bars are vegan and keto-friendly bars made using all plant-based ingredients. They’re also certified gluten-free and kosher, soy-free, and Non-GMO Project verified. The Chocolate Sea Salt bar is made using a brown rice and pea protein blend, soluble corn fiber, chocolate coating, glycerine, almonds, palm oil, natural flavors, cocoa powder, salt, water, and a sweetener blend of monk fruit, stevia extract, and erythritol.
Nutrition info for the Chocolate Sea Salt flavor:
- Calories: 200
- Protein: 20 g
- Fat: 7 g
- Net carbs: 3 g
- Fiber: 15 g
CanDo Keto Krisp Bars: Best-Tasting
- Price: \$\$
- Available flavors: Butter & Salt, Almond Butter Blackberry Jelly, Chocolate Raspberry, Almond Butter, Peanut Butter Chocolate Chunk, Maple Salted Caramel, Dark Chocolate Almond Sea Salt, and Chocolate Mint
Keto Krisp offers a unique texture twist: crispy yet still soft and chewy. These bars also come in unique flavors such as Butter & Salt, as well as more traditional flavors such as Peanut Butter Chocolate Chunk. All the varieties are gluten-free and sweetened with stevia and erythritol to keep the sugar content low. With the exception of the Butter & Salt flavor (which contains collagen), they’re also plant-based. Keto Krisp bars also contain MCT oil, which may be helpful for weight loss, as well as fiber to promote fullness.
Nutrition info for the Butter & Salt flavor:
- Calories: 240
- Protein: 10 g
- Fat: 19 g
- Net carbs: 4 g
- Fiber: 9 g
CORE Keto Bars: Best with Probiotics
- Price: \$\$
- Available flavors: Chocolate Chip Cookie Dough, Dark Chocolate Sea Salt, and Peanut Butter Chocolate
CORE Foods offers keto bars made with probiotics, which may be beneficial for gut health. They contain the strain Bacillus coagulans GBI-30 6086, which may help your body absorb protein more effectively. However, because they contain live probiotics and no preservatives, these bars should be refrigerated. These bars are also non-GMO, plant-based, and sweetened with allulose and monk fruit extract.
Nutrition info for the Peanut Butter Chocolate flavor:
- Calories: 170
- Protein: 7 g
- Fat: 12 g
- Net carbs: 3 g
- Fiber: 7 g
think! Keto Protein Bars: Most Widely Available
- Price: \$
- Available flavors: Chocolate Mousse Pie, Chocolate Peanut Butter Pie, and Chocolate Peanut Butter Cookie Dough
These keto-friendly protein bars from think! are available at many grocery store chains, including Walmart, so you can purchase them in person or as part of your regular grocery order rather than needing to order them online. They’re available in dessert-like flavors and are highly rated for taste. They’re also gluten-free and sweetened with erythritol and stevia. However, it’s important to note that these bars are made with milk protein, so they’re not vegan-friendly.
Read also: Meal replacement guide for women
Nutrition info for the Chocolate Peanut Butter Pie flavor:
- Calories: 180
- Protein: 10 g
- Fat: 14 g
- Net carbs: 3 g
- Fiber: 3 g
Homemade Keto Protein Bars
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 g of protein each. Furthermore, each bar provides a whopping 28 g of fat and only 4 g 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 benefit heart health. You’ll need just 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-friendly, the recipe recommends using monk fruit syrup because it’s carb-free. You may want to double-check that both your protein powder and your chocolate chips are keto-friendly as well.
Macronutrient Content
There are several versions of the keto diet, though the most popular one encourages getting at least 70% of your daily calories from fat, 20% from protein, and no more than 10% from carbs. If you’re following a standard keto diet, you’ll want to stick to this macronutrient breakdown as closely as possible. For a 200-calorie bar, this ratio would equal 16 g of fat, 10 g of protein, and no more than 5 g of net carbs.
Ingredients to Consider
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 more heavily 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 mostly from whole foods such as oils, spices, natural sweeteners, nuts, and seeds. Because the keto diet is high in fat, you should also look for healthy fats such as nuts and nut butter, MCT oil, avocado oil, and flax, chia, or hemp seeds.
Additional Factors
In addition to the macronutrient breakdown and ingredients, you may want to consider other factors such as:
- Allergies: If you have any food allergies, be sure to check the ingredient list carefully.
- Dietary preferences: If you are vegan or vegetarian, look for bars that are made with plant-based protein sources.
- Taste: Ultimately, the best keto protein bar is one that you enjoy eating. Sample a few different bars to find one that you like.
Other Protein Bars to Consider
While the focus has been on keto-specific bars, it's worth noting some other protein bars that, while not strictly keto, offer valuable nutritional benefits and might fit into a modified low-carb diet or be suitable for those with different dietary goals. Some notable mentions include:
- RxBar: Known for its simple ingredient list, RxBar uses egg whites for protein, dates for sweetness, and nuts for healthy fats.
- David Protein Bar: These bars are designed to deliver a high amount of protein (28 grams) in a low-calorie package.
- Quest Protein Bar: Widely available and high in protein, Quest Bars come in various flavors and are known for their high fiber content.
- Aloha Organic Plant Based Protein Bars: These vegan bars are made with brown rice and pumpkin seed protein, providing a good source of protein and healthy fats.
- IQBar Brain and Body Keto Protein Bars: While marketed as keto, these bars are also suitable for those looking for a low-carb, vegan option with added nutrients like lion’s mane mushroom.
- GoMacro MacroBar Organic Vegan Protein Bars: These bars are high in carbs, making them a good option for athletes needing sustained energy.
- Send Bars Full Send Variety Box: These gluten- and dairy-free superfood protein bars are sweetened with dates and contain real ingredients.
- Barebells Protein Bar: These bars resemble candy bars and are high in protein, making them a good option for those with a sweet tooth.
- Truvani The Only Bar: Marketed as a snack bar, Truvani bars are made with simple ingredients like nuts, dates, and maple syrup.