For individuals following a ketogenic diet, finding convenient and delicious low-carb snacks can be a challenge. Fortunately, the growing popularity of the keto diet has led to a wider variety of keto-friendly protein bars available on the market. These bars offer a quick and easy way to satisfy hunger and maintain ketosis while on the go. This article will explore what to look for when choosing a keto protein bar, review some of the top picks, and discuss the place of protein bars in a healthy keto diet.
What to Look for in a Keto Protein Bar
When selecting a keto protein bar, it's important to consider several factors to ensure it aligns with your dietary goals:
- Whole-Food Ingredients: Opt for bars made with primarily whole-food ingredients.
- Healthy Fats and Proteins: Look for bars with a higher proportion of healthy fats and whole proteins, such as avocado oil, coconut oil, extra-virgin olive oil, and MCT oils.
- Low Sugar and No Artificial Sweeteners: Avoid bars with excessive amounts of sugar, preservatives, and artificial sweeteners like maltitol, sucralose, or IMO fiber, as these can negatively impact glucose levels, gut health, and digestion.
- Read the Label: Always carefully examine the ingredient list, regardless of whether the product is marketed as "keto-friendly."
Top Keto-Friendly Protein Bars
Here are some of the top keto-friendly protein bars based on ingredients, texture, and taste.
Keto Bars
Keto Bars are known as the original keto bars, distinguished by their minimal use of sugar alcohols and absence of added fiber. They come in flavors like Chocolate Peanut Butter and Dark Chocolate Coconut Almond.
Macros for one Chocolate Peanut Butter Keto Bar:
- Net Carbs: 3 grams
- Total Carbs: 13 grams
- Fiber: 6 grams
- Erythritol: 4 grams
- Protein: 8 grams
- Fat: 21 grams
- Calories: 250
Stoka Bars
Stoka Bars offer a granola bar-like experience while remaining keto-approved. These crunchy bars are packed with protein and healthy fats, featuring a short ingredient list with natural ingredients like almonds, psyllium husks, and sea salt, sweetened with erythritol and stevia leaf extract.
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Macros for one Stoka Bar:
- Net Carbs: 4 grams
- Total Carbs: 17 grams
- Fiber: 5 grams
- Sugar Alcohol: 7 grams
- Protein: 9 grams
- Fat: 15 grams
- Calories: 250
Perfect Keto Bars
Perfect Keto Bars are available in various flavors. They are made with organic almond butter, sunflower lecithin, soluble tapioca fiber, collagen protein, cacao butter, MCT oil powder, and stevia, with no added sugar or artificial preservatives. They are also gluten-free and dairy-free.
Macros for one Keto Bar:
- Net Carbs: 2 grams
- Total Carbs: 11 grams
- Fiber: 2 grams
- Protein: 11 grams
- Fat: 18 grams
- Calories: 210
Dang Bars
Dang Bars come in various flavors and have a slightly crunchy/seedy texture. Their ingredient lists are short, and they are easy to digest. The Lemon Matcha Dang Bar stands out with its natural lemon and light matcha flavor without any chemical aftertaste.
Macros for one Lemon Matcha Dang Bar:
- Net Carbs: 5 grams
- Total Carbs: 11 grams
- Fiber: 6 grams
- Protein: 9 grams
- Fat: 15 grams
- Calories: 210
Quest Protein Cookies
While technically not a protein bar, Quest Protein Cookies are a popular keto-friendly option for those craving a cookie. They come in various flavors and offer a soft, chewy texture.
Macros for One Oatmeal Raisin Cookie:
- Total Carbs: 25 grams
- Fiber: 12 grams
- Erythritol: 4 grams
- Protein: 15 grams
- Fat: 14 grams
- Calories: 250
Epic Bars
Epic Bars are all-natural meat bars made from grass-fed beef, chicken, venison, or deer. These savory bars are a satisfying and filling snack option, free of gluten and added sugar, and paleo-friendly.
Macros for one Chicken Sriracha Epic bar:
- Total Carbs: 7 grams
- Fiber: 2 grams
- Protein: 13 grams
- Fat: 4.5 grams
- Calories: 120
Other Keto-Friendly Options
- Built Bars: These bars offer a candy bar-like experience with a short ingredient list and no wax or fillers.
- Elevation Salted Caramel Keto Bar: Resembles a candy bar, with a soft texture and caramel macchiato flavor.
- Elevation Chocolate Almond Brownie: Soft texture with a deep chocolate flavor and coffee undertones.
- Keto Krisp: Known for unique flavors like Almond Butter and Blackberry Jelly.
- GOODTO GO Soft Baked Snack Bars: Keto-friendly and vegan bars, available in several flavors.
Bars to Be Cautious Of
- GTG Good to Go Protein Bars: Sweetened with high-glycemic coconut sugar.
- Kirkland Protein Bars: Contain inulin, which can cause digestive issues for some.
- No Cow Energy Bars: May have a chalky texture.
- ONE Protein Bars: Contain maltitol and IMO fiber.
- Quest Protein Bars: Sweetened with sucralose and stevia extract.
- Robert Irvine’s FITCRUNCH Protein Bars: Contain maltitol and sucralose.
- Sola Bars: Sweetened with maltitol and allulose, which can cause digestive issues.
- Suzie’s Good Fats Bars: May have a crumbly texture and contain IMO fiber.
- Think High Protein Bars: Contain maltitol.
- Bulletproof Protein Bars: Some may not like the taste.
The Role of Protein Bars in a Keto Diet
Protein bars can be a convenient addition to a keto diet when consumed in moderation. While whole food sources of protein are always preferable, keto protein bars offer a portable and quick snack option that can help curb appetite, boost energy before a workout, and aid in post-workout recovery.
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Are Protein Bars Healthy?
Protein bars can be part of a healthy and balanced diet when combined with whole foods and vegetables. They are especially popular among athletes and weightlifters due to their convenience and portability.
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