Keto Oatmeal Bars: Delicious, Crunchy, and Easy to Make

For those following a ketogenic or low-carb diet, finding satisfying snack options can sometimes be a challenge. Traditional granola bars are often packed with oats, honey, and other high-carb ingredients, making them unsuitable for a keto lifestyle. However, with a few clever substitutions, it's entirely possible to create delicious and nutritious keto-friendly oatmeal bars that satisfy cravings without derailing your diet. These keto oatmeal bars are not only easy to make but also customizable, allowing you to tailor them to your taste preferences.

Why Keto Oatmeal Bars?

Keto oatmeal bars offer a convenient and healthy snacking option for individuals adhering to a ketogenic diet. They provide a good source of healthy fats, protein, and fiber, which can help keep you feeling full and energized. Unlike traditional granola bars, keto versions use nuts and seeds instead of oats, and low-carb sweeteners instead of sugar or honey, making them a guilt-free treat.

Key Ingredients for Keto Oatmeal Bars

The key to creating successful keto oatmeal bars lies in substituting high-carb ingredients with low-carb alternatives. Here's a breakdown of the essential components:

• Nuts and Seeds: These form the base of the bars, replacing the oats found in traditional granola bars. A mix of chopped nuts and seeds, such as almonds, walnuts, pecans, pumpkin seeds, and sunflower seeds, provides a variety of flavors and textures. For additional flavor, consider toasting the nuts before using them. You can use any nuts you like. Macadamia nuts, hazelnuts and even pistachios can be used.
• Nut Butter: Nut butter acts as a binder, helping to hold the bars together. Almond butter is a popular choice, but peanut butter can also be used. If you want to omit nut butters altogether, use 1 tablespoon coconut oil instead.
• Sweetener: A low-carb sweetener is essential for adding sweetness without spiking blood sugar levels. Erythritol, monk fruit sweetener, allulose, xylitol, or Bocha Sweet are all suitable options. Erythritol sweeteners tend to produce the crunchiest bars.
• Chocolate Chips: Sugar-free chocolate chips, such as Lily's, add a touch of indulgence. Alternatively, you can use a good quality 85% to 90% dark chocolate, such as Lindt. If you use 90% dark chocolate, the nutritional values stay the same as with sugar free chocolate. The chocolate chips are entirely optional - if you're not keen, simply leave them out.
• Optional Ingredients: Flaked coconut and sliced almonds can be added to give things an oat-like texture. Desiccated unsweetened coconut can also be used. Consider using salted nuts or a pinch of sea salt. Protein powder can also be added. I used unflavored whey protein isolate for these bars. Egg white protein and pea protein should also work.

Binding Agents: Getting the Bars to Stick Together

One of the challenges of making granola bars without traditional binders like honey or syrup is ensuring that they stick together. Here are several options for binding your keto granola bars:

• Sugar-Free Syrup: Sugar-free syrup behaves similarly to golden syrup, providing a sticky consistency that helps bind the ingredients. If you are not concerned with raising blood sugar levels, it's fine to use.
• Flaxseed or Chia Seeds: These seeds can be mixed with water to create a gel-like substance that acts as a binder.
• Egg Whites: Egg whites provide structure and help the bars to set. It's the best combination to get crunchy, chewy granola bars without raising insulin levels.

Step-by-Step Guide to Making Keto Oatmeal Bars

Making keto granola bars is surprisingly simple. Here's a basic recipe to get you started, with both no-bake and baked versions:

Read also: Easy Low-Carb Cheese Crackers

Baked Keto Oatmeal Bars

Ingredients:

• 1 cup mixed chopped nuts and seeds (almonds, walnuts, pecans, pumpkin seeds, sunflower seeds)
• ¼ cup sugar-free chocolate chips (optional)
• 1/4 cup almond butter
• 1 teaspoon vanilla extract
• 1/4 cup granulated erythritol or monk fruit sweetener
• 1 egg white

Instructions:

1. Preheat the oven to 180C - 350 F electric. Line a 6x9 inch baking tray with parchment paper.
2. Pulse the nuts and seeds in a food processor until you have some smaller and some larger pieces. When you chop the nuts in the food processor, add the hard nuts such as almonds first. Pecans, for example, are softer and don't take as long to chop. If the nut pieces are too large, the bars can be crumbly.
3. Mix all dry ingredients in a bowl, leaving a few chocolate chips to decorate on top. Taste before baking. Check the sweetness and add more erythritol or sweetener of choice to your liking.
4. Whisk an egg white and add it to the bowl together with the vanilla extract and almond butter and stir until combined.
5. Pour the granola bar mix into the tray and press down well to compact the dough. Pack the mix tightly. I did not press the mixture much in my first attempt which made my bars more fragile and prone to crumbling. Press it down firmly to compact. Press the remaining chocolate chips on top.
6. Bake for circa 20-25 minutes or until lightly browned.
7. Remove from the oven and let cool completely before cutting into 12 bars. Cool completely. Let your keto granola bars cool completely before cutting. Cut straight down. The best way to cut the bars is to use a firm downward motion with a large, sharp knife.
8. Melt either ¼ cup of sugar free chocolate chips or 4 squares of dark chocolate (85% or 90% cocoa solids) and drizzle over the bars.
9. If you use 90% dark chocolate, the nutrition values stay the same.

No-Bake Keto Granola Bars

Ingredients:

• 1 cup flaked coconut
• 1 cup sliced almonds
• ½ cup pecans or walnuts, chopped
• ¼ cup pumpkin seeds
• 2 scoops unflavored whey protein isolate
• ¼ cup powdered Swerve Confectioners
• ½ cup creamy peanut butter (or almond butter)
• 2 tablespoons ChocZero honey (or allulose honey)
• 1 teaspoon vanilla extract
• Water, as needed (1-2 tablespoons)

Instructions:

1. Line a 9×9 inch metal baking pan with parchment or waxed paper. (Metal has even corners and straighter sides than glass or ceramic, which makes your bars more even).
2. In a food processor, combine the flaked coconut, sliced almonds, pecans, and pumpkin seeds. Pulse until they resemble oat flakes with a few larger pieces.
3. Transfer to a bowl and add the protein powder, sweetener, and salt. Stir until well combined.
4. Add the peanut butter, honey, and vanilla. Stir until the mixture begins to hold together. Add water 1 tablespoon at a time, as necessary, to help the dough cling together. It should feel like thick cookie dough. How much liquid you need to add depends on a few factors, including your peanut butter. Thin, drippy peanut butter will require less water than thicker varieties. The protein powder you use also makes a difference. Protein options: You can make this with just about any kind of protein powder. But collagen protein may make the mixture gummier and a little softer. Be sure to hold back on any additional liquid until you know what the mixture is like.
5. Press the mixture firmly and evenly into a 9×9 metal baking pan lined with parchment or waxed paper.
6. Chill 2 to 3 hours until firm, and then cut into bars or squares with a sharp knife.

Tips for Perfect Keto Oatmeal Bars

• Chop the Nuts Well: If the nut pieces are too large, the bars can be crumbly.
• Pack the Mix Tightly: Press the mixture down firmly to compact it. This will help the bars hold their shape.
• Cool Completely: Let your keto granola bars cool completely before cutting.
• Cut Straight Down: Use a firm downward motion with a large, sharp knife to cut the bars cleanly.

Variations and Customizations

One of the best things about making your own keto oatmeal bars is the ability to customize them to your liking. Here are a few ideas:

• Add Coconut: Use desiccated unsweetened coconut for added flavor and texture.
• Use Different Nuts: Experiment with different nuts, such as macadamia nuts, hazelnuts, or pistachios.
• Add Spices: A pinch of cinnamon or nutmeg can add warmth and flavor.
• Make Them Chocolatey: Add sugar-free cocoa powder to the mixture for a chocolatey twist.

Storing Keto Oatmeal Bars

Proper storage is essential for maintaining the freshness and texture of your keto oatmeal bars.

• Room Temperature: Store in an airtight container at room temperature for 4-5 days.
• Refrigeration: Store in the fridge for about 1 week.
• Freezing: Freeze for up to 3 months.

Are Granola Bars Keto-Friendly?

I do not recommend conventional granola bars on a keto or low carb diets, as they have far too many carbs. But making your own low carb versions with nuts and seeds rather than oats is an excellent snack option. Recipes like these no bake granola bars are great for easy keto snacks to help keep you on track.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #oatmeal #bars #recipe