The ketogenic, or keto, diet, characterized by its very low carbohydrate and high fat content, has gained significant traction for its potential health benefits, including weight loss. For individuals adhering to this dietary approach, protein bars can serve as a convenient and readily accessible option for quick meals or satisfying snacks. However, the quest for a truly keto-friendly bar can be challenging, as many protein bars on the market are excessively high in carbohydrates, deficient in fat, or contain ingredients incompatible with a ketogenic lifestyle, such as dairy. Even those protein bars that technically meet the keto criteria may not always be the healthiest choices, often laden with artificial ingredients, additives, and preservatives. Nevertheless, with careful consideration, it is possible to identify protein bars that are both keto-friendly and nutritious, or even to create your own homemade versions.
This article explores some of the best keto-friendly protein bars available, taking into account factors such as ingredient quality, taste, nutritional profile, price, and customer reviews.
Top Keto-Friendly Protein Bars
Here's a detailed look at some of the top keto-friendly protein bars, considering various factors such as ingredient quality, taste, and nutritional value:
MariGold Protein Bars: Best High-Protein Option
MariGold Protein Bars stand out as an excellent high-protein choice for those following a ketogenic diet.
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.
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Ingredients: These bars are crafted with a concise list of ingredients, including whey isolate sourced 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 due to its rapid absorption rate, which may contribute to increased strength, muscle mass, and fat loss.
Sweeteners: MariGold bars are 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 (Salty Caramel Flavor):
- Calories: 226
- Protein: 22 g
- Fat: 12 g
- Net Carbs: 5 g
- Fiber: 6 g
EPIC Bars: Best Meat-Based Option
For those seeking a meat-based option, EPIC Bars provide a savory and protein-rich alternative.
Available Flavors: Chicken BBQ, Beef Barbacoa, Beef Jalapeño, Beef Sea Salt + Pepper, Chicken Sriracha, and Venison Sea Salt + Pepper.
Ingredients: EPIC bars feature a minimal ingredient list, with the Venison Sea Salt + Pepper bar containing grass-fed venison, sea salt, encapsulated lactic acid (not from milk), water, black pepper, cultured celery powder, onion powder, and garlic powder.
Read also: Keto Calorie Counting: A Detailed Guide
Sodium Content: While low in net carbs, these bars are notably high in sodium, ranging from 600 to 750 mg per bar, depending on the flavor.
Nutrition (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 Option
Keto Bars cater to individuals with allergies, offering a vegan, dairy-free, gluten-free, and soy-free option.
Available Flavors: Chocolate Peanut Butter, Dark Chocolate Coconut Almond, and Mint Chocolate.
Ingredients: 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 (Mint Chocolate Flavor):
- Calories: 240
- Protein: 6 g
- Fat: 20 g
- Net Carbs: 4 g
- Fiber: 6 g
BHU Keto Bars: Best Organic Option
BHU Keto Bars stand out as an organic option, made without artificial sweeteners or preservatives.
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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.
Unique Ingredient: These bars contain 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.
Ingredients: 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.
Nutrition (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 Option
Dang Bars are a great option if you’re following a plant-based keto diet or simply prefer a vegan-friendly snack bar.
Available Flavors: Lemon Matcha, Toasted Coconut, Crazy Rich Chocolate, Almond Cookie, and Peanut Butter.
Ingredients: 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 (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 Option
No Cow Dipped Bars stand out with their high fiber content, offering 11-15 g of fiber per bar.
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.
Ingredients: 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 (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 Option
CanDo Keto Krisp Bars offer a unique crispy texture and a range of appealing flavors.
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.
Texture and Sweeteners: Keto Krisp offers a unique texture twist: crispy yet still soft and chewy. 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.
Additional Ingredients: Keto Krisp bars also contain MCT oil, which may be helpful for weight loss, as well as fiber to promote fullness.
Nutrition (Butter & Salt Flavor):
- Calories: 240
- Protein: 10 g
- Fat: 19 g
- Net Carbs: 4 g
- Fiber: 9 g
CORE Keto Bars: Best with Probiotics
CORE Keto Bars incorporate probiotics, which may offer benefits for gut health.
Available Flavors: Chocolate Chip Cookie Dough, Dark Chocolate Sea Salt, and Peanut Butter Chocolate.
Probiotic Content: 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.
Ingredients: These bars are also non-GMO, plant-based, and sweetened with allulose and monk fruit extract.
Nutrition (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
think! Keto Protein Bars are readily accessible at many grocery store chains.
Available Flavors: Chocolate Mousse Pie, Chocolate Peanut Butter Pie, and Chocolate Peanut Butter Cookie Dough.
Sweeteners and Protein Source: 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.
Nutrition (Chocolate Peanut Butter Pie Flavor):
- Calories: 180
- Protein: 10 g
- Fat: 14 g
- Net Carbs: 3 g
- Fiber: 3 g
Homemade Keto Bars
For those who prefer a more hands-on approach, homemade keto bars offer complete control over ingredients.
Macronutrient Profile: A typical recipe yields bars with approximately 319 calories, 7 g of protein, 28 g of fat, and 4 g of net carbs.
Key Ingredients: Common ingredients include almonds, pecans, almond butter, coconut flour, a protein powder of your choice, peanut butter, a sticky sweetener of your choice, and chocolate chips.
Sweeteners: To maintain keto-friendliness, monk fruit syrup is often recommended as a carb-free sweetener.
Factors to Consider When Choosing a Keto Bar
When selecting a keto-friendly protein bar, it is essential to consider the macronutrient profile and ingredient list.
Macronutrient Content
The standard keto diet typically comprises at least 70% of daily calories from fat, 20% from protein, and no more than 10% from carbs. Aim to choose bars that align with this macronutrient breakdown. For instance, a 200-calorie bar should ideally contain around 16 g of fat, 10 g of protein, and no more than 5 g of net carbs.
Ingredients
Opt for bars with recognizable ingredients, such as nuts, seeds, natural sweeteners, and spices. Avoid bars with lengthy lists of unfamiliar ingredients, artificial sweeteners, or preservatives, as these may indicate a higher degree of processing. Diets high in ultra-processed foods have been linked to an increased risk of chronic health conditions.
Healthy Fats
Prioritize bars that incorporate healthy fats from sources such as nuts and nut butter, MCT oil, avocado oil, and flax, chia, or hemp seeds.