The ketogenic, or keto, diet, characterized by its very low carbohydrate and high-fat composition, has gained popularity for its potential health benefits, including weight loss. For individuals adhering to this dietary approach, keto-friendly snack bars can serve as convenient and readily available options for quick meals or satisfying snacks. However, navigating the market to identify bars that align with keto principles can be challenging, as many protein bars contain excessive carbohydrates, insufficient fats, or ingredients incompatible with the keto diet, such as dairy.
Even those bars that technically meet keto requirements may not always be the healthiest choices, often containing substantial amounts of artificial ingredients, additives, and preservatives. Nevertheless, with careful evaluation, it is possible to discover protein bars that are both keto-friendly and nutritious. Alternatively, individuals can opt to prepare their own homemade keto bars, allowing for complete control over ingredient selection.
Key Considerations When Choosing Keto Snack Bars
When selecting keto protein bars, several factors warrant careful consideration:
- Ingredient Quality: Ideally, the bar should primarily consist of whole foods and exclude added sugars, artificial colors or flavors, and unnecessary fillers.
- Taste: A palatable keto protein bar should be flavorful and avoid a bland or cardboard-like taste.
- Nutrition: The bars should contain 5 grams or fewer of net carbs per serving, along with a minimum of 6 grams of protein and at least 7 grams of fat.
- Macronutrient Content: The most popular version of the keto diet encourages obtaining at least 70% of daily calories from fat, 20% from protein, and no more than 10% from carbs (1, 25).
Recommended Keto-Friendly Snack Bars
Here's a curated list of some of the best keto-friendly protein bars available, based on the criteria outlined above:
1. MariGold Protein Bars
- 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 crafted with a limited number 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, known for its rapid absorption, can promote increases in strength, muscle mass, and fat loss. These bars are also free of sugar alcohols, which can cause digestive distress in some individuals. Instead, they are sweetened with stevia, with a few flavors containing small amounts of coconut nectar, coconut sugar, and maple syrup.
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- Nutrition Information (Salty Caramel Flavor):
- Calories: 226
- Protein: 22 g
- Fat: 12 g
- Net Carbs: 5 g
- Fiber: 6 g
2. EPIC Bars
- Price: \$
- Available Flavors: Chicken BBQ, Beef Barbacoa, Beef Jalapeño, Beef Sea Salt + Pepper, Chicken Sriracha, and Venison Sea Salt + Pepper
EPIC bars offer a meat-based option with minimal ingredients. For example, the Venison Sea Salt + Pepper bar contains grass-fed venison, sea salt, encapsulated lactic acid (non-dairy), water, black pepper, cultured celery powder, onion powder, and garlic powder. While low in net carbs, these bars are high in sodium, containing 600-750 mg per bar, depending on the flavor.
- Nutrition Information (Venison Sea Salt + Pepper Flavor):
- Calories: 150
- Protein: 13 g
- Fat: 10 g
- Net Carbs: 0 g
- Fiber: 1 g
3. Keto Bars
- Price: \$\$
- Available Flavors: Chocolate Peanut Butter, Dark Chocolate Coconut Almond, and Mint Chocolate
Keto Bars was among the first companies to specialize in protein bars tailored for the keto diet. These bars are vegan, dairy-free, gluten-free, and soy-free, featuring short ingredient lists with a base of unsweetened chocolate, coconut, and nut butter. Stevia and erythritol are used as sugar alternatives.
- Nutrition Information (Mint Chocolate Flavor):
- Calories: 240
- Protein: 6 g
- Fat: 20 g
- Net Carbs: 4 g
- Fiber: 6 g
4. BHU Keto Bars
- 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 are known for their fudgy texture and lack of artificial sweeteners or preservatives, requiring refrigeration. They contain organic tapioca flour, a source of prebiotic fiber that supports gut health.
- Nutrition Information (White Chocolate Macadamia Cookie Dough Flavor):
- Calories: 250
- Protein: 11 g
- Fat: 20 g
- Net Carbs: 0 g
- Fiber: 11 g
5. Dang Bars
- Price: \$
- Available Flavors: Lemon Matcha, Toasted Coconut, Crazy Rich Chocolate, Almond Cookie, and Peanut Butter
Dang Bars are a suitable option for those following a plant-based keto diet. They contain recognizable ingredients like nuts, pea protein, and chia and sunflower seeds, along with chicory root fiber, a prebiotic fiber source. However, the high FODMAP content of chicory root fiber may not be suitable for individuals with digestive conditions like IBS.
- Nutrition Information (Lemon Matcha Flavor):
- Calories: 210
- Protein: 9 g
- Fat: 15 g
- Net Carbs: 5 g
- Fiber: 6 g
6. No Cow Dipped Bars
- 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
No Cow Dipped Bars stand out with their high fiber content (11-15 g per bar), offering numerous health benefits. These vegan and keto-friendly bars are made with plant-based ingredients and are certified gluten-free, kosher, soy-free, and Non-GMO Project verified.
Read also: Keto Calorie Counting: A Detailed Guide
- Nutrition Information (Chocolate Sea Salt Flavor):
- Calories: 200
- Protein: 20 g
- Fat: 7 g
- Net Carbs: 3 g
- Fiber: 15 g
7. CanDo Keto Krisp Bars
- 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 bars offer a unique crispy texture and come in various flavors. They are gluten-free, sweetened with stevia and erythritol, and contain MCT oil, which may aid in weight loss.
- Nutrition Information (Butter & Salt Flavor):
- Calories: 240
- Protein: 10 g
- Fat: 19 g
- Net Carbs: 4 g
- Fiber: 9 g
8. CORE Keto Bars
- Price: \$\$
- Available Flavors: Chocolate Chip Cookie Dough, Dark Chocolate Sea Salt, and Peanut Butter Chocolate
CORE Keto Bars contain probiotics, which may benefit gut health. These non-GMO, plant-based bars are sweetened with allulose and monk fruit extract and require refrigeration due to the live probiotics.
- Nutrition Information (Peanut Butter Chocolate Flavor):
- Calories: 170
- Protein: 7 g
- Fat: 12 g
- Net Carbs: 3 g
- Fiber: 7 g
9. think! Keto Protein Bars
- Price: \$
- Available Flavors: Chocolate Mousse Pie, Chocolate Peanut Butter Pie, and Chocolate Peanut Butter Cookie Dough
think! Keto Protein Bars are widely available in grocery store chains. They come in dessert-like flavors and are gluten-free, sweetened with erythritol and stevia. However, they contain milk protein and are not vegan-friendly.
- Nutrition Information (Chocolate Peanut Butter Pie Flavor):
- Calories: 180
- Protein: 10 g
- Fat: 14 g
- Net Carbs: 3 g
- Fiber: 3 g
Homemade Keto Bars
Creating homemade keto bars provides complete control over ingredients. A basic recipe might include coconut flour, protein powder, peanut butter, a sticky sweetener (like monk fruit syrup), and chocolate chips.
Additional Considerations
- Blood Sugar Monitoring: It's important to remember that even low-carb protein bars can affect blood sugar levels. Monitoring blood sugar after consuming different bars can help individuals identify which options are most suitable for their bodies.
- Ingredient Lists: Prioritize bars with short, recognizable ingredient lists composed of whole foods like nuts, seeds, and natural sweeteners. Avoid bars with excessive artificial ingredients, sweeteners, or preservatives.
- Healthy Fats: Ensure the bar incorporates healthy fats from sources like nuts, nut butter, MCT oil, avocado oil, or flax, chia, or hemp seeds.
Read also: Magnesium Supplements for Keto