Craving a Payday candy bar but trying to stick to a keto or low-carb lifestyle? This recipe offers a delicious and healthier homemade alternative to the classic candy, without refined sugar and unnecessary additives. These keto-friendly Payday bars capture the essence of the original with a satisfyingly sweet and salty flavor profile.
Why You'll Love This Keto Payday Bar Recipe
- Simple and Easy: This recipe is straightforward and easy to make, even for beginner keto cooks.
- Healthier Ingredients: Made with wholesome ingredients, these bars are vegan, dairy-free, gluten-free, and free of refined sugar.
- Taste: Many find that these homemade bars taste even better than the store-bought version.
- Versatile: You can easily customize this recipe by using different nuts and nut butter to suit your dietary needs and preferences. Cashews can be used as a substitute for peanuts.
- Nostalgic: Relive the taste of the classic Payday bar with a healthier twist.
Understanding the Original vs. the Homemade Version
A comparison of the ingredients highlights the difference between the classic Payday bar and this healthier homemade version:
- Classic Payday Bar: Peanuts, sugar, corn syrup, skim milk, vegetable oil (palm oil, sunflower oil), contains 2% or less of: salt, carrageenan, mono- and diglycerides.
- Homemade Payday Bar: Peanuts, peanut butter, canned coconut milk, maple syrup, vanilla, sea salt.
The homemade version utilizes fewer and more recognizable ingredients.
Ingredients for Keto Payday Bars
- Peanuts: Roasted peanuts are recommended for a deeper flavor, but any type will work.
- Peanut Butter: Opt for all-natural peanut butter with only peanuts or peanuts and sea salt as ingredients. Almond or cashew butter can be substituted.
- Sweetened Condensed Coconut Milk: Adds a sweet, rich and creamy flavor.
- Coconut Milk: Full-fat canned coconut milk is essential for the right texture. Light coconut milk is not recommended.
- Maple Syrup: Adds sweetness to the caramel layer.
- Coconut Sugar: Can be substituted with regular sugar or brown sugar if you aren't concerned about refined sugar.
- Vanilla Extract: Enhances the overall flavor.
- Sea Salt: Balances the sweetness and brings out the other flavors.
- Coconut Oil: Use refined coconut oil.
Equipment Needed
- Saucepan
- Spatula
- Parchment paper
- Loaf pan or 6x6" baking dish
Step-by-Step Instructions
Step 1: Prepare the Base
Line a bread loaf pan or 6x6" baking dish with parchment paper or plastic wrap.
Step 2: Create the Caramel Layer
- In a saucepan over medium heat, combine the sweetened condensed coconut milk, peanut butter, and salt.
- Stir well to combine and bring to a simmer, stirring constantly.
- Remove from heat.
Step 3: Assemble the Bars
- Add 1 cup of peanuts to the bottom of the prepared pan, spreading them out evenly.
- Pour the caramel mixture over the peanuts, spreading it out evenly.
- Top the caramel layer with the remaining 1 cup of peanuts, pressing them gently into the top.
Step 4: Freeze to Set
- Place the pan in the freezer for 2-4 hours, or overnight, until firm.
Step 5: Cut and Serve
- Lift the mixture out of the pan using the parchment paper or plastic wrap.
- Cut into 6 large pieces for jumbo bars or 12 pieces for smaller bars.
- Roll each bar in halved peanuts, if desired.
Step 6: Storage
Store the bars in an airtight container in the freezer.
Read also: Easy Low-Carb Cheese Crackers
Alternative Keto Payday Bar Recipe
This recipe offers a different approach to creating keto-friendly Payday bars, focusing on a caramel sauce made with Swerve and a nugget layer.
Ingredients:
- Caramel Sauce:
- Butter
- Swerve (or other keto-friendly sweetener)
- Heavy cream
- Nugget Layer:
- Butter
- Swerve (or other keto-friendly sweetener)
- Protein powder
- Cream cheese
- Creamy natural peanut butter
- Vanilla
- Peanuts: Salted peanuts for coating
Instructions:
- Make the Caramel Sauce:
- Heat butter in a heavy-bottomed saucepan over high heat.
- As soon as it comes to a boil and brown specks appear, immediately add Swerve and cream.
- Whisk until smooth and let cool slightly before pouring into a glass mason jar. Let sit to cool to room temperature.
- Prepare the Nugget Layer:
- In a saucepan, boil butter, Swerve, and protein powder together for about 5 minutes.
- Remove from heat and add cream cheese, peanut butter, and vanilla.
- Assemble the Bars:
- Remove small portions of the caramel from the ice cube trays.
- Using your hands, form a layer of the nugget mixture around the caramel.
- Roll the candy bar in salted peanuts.
- Store in the freezer.
Tips and Tricks for Perfect Keto Payday Bars
- Be Patient: The caramel mixture can take some time to thicken. Don't give up! If it's not thickening after 35-40 minutes, increase the heat slightly while stirring constantly.
- Freezer Storage is Key: These bars are designed to be stored in the freezer. Storing them in the fridge will make them too soft.
- Nut Substitutions: If you have peanut allergies, feel free to substitute cashews or other nuts. Cashew butter or almond butter can also be used in place of peanut butter.
- Salted Peanuts: Use roasted and salted peanuts for the best sweet and salty flavor combination.
- Adjust Sweetness: Adjust the amount of sweetener to your preference.
- Consistency: For the best consistency, store these bars in the freezer. They tend to be soft and gooey at room temperature or in the fridge.
The Science Behind Cravings and Weight Loss
Understanding how hormones affect weight can be helpful for those following a keto diet or any weight loss plan. Hormones play a crucial role in regulating appetite, metabolism, and fat burning.
- Ghrelin: This hormone increases before meals and drops afterward, signaling hunger. Dieters who lose weight often produce more ghrelin, which can lead to increased cravings.
- Leptin: This hormone suppresses appetite. Lack of sleep can reduce leptin production, leading to increased food cravings.
Maintaining hormonal balance through proper sleep, diet, and exercise is essential for successful weight management.
Addressing Hormonal Imbalance
Hormonal imbalance can affect overweight individuals. Lifestyle plays a huge role in the hormonal makeup inside us. For example, if a person is inactive, certain hormones decrease, such as testosterone. Testosterone is a hormone that works to increase metabolism, and therefore regulate weight and encourage weight loss. On the other hand, a more active person will have a greater number of chemical reactions in the blood, and help enhance the body’s hormonal balance. This happens so the body can cope with its own need to adapt to the stress during physical exertion. As a result, the body will create balanced hormones, which boosts metabolism, and lead to weight loss.
Other Keto Candy Recipes to Explore
- Easy Keto Chocolate Peanut Bars (Copycat Oh Henry!)
- Healthier Vegan Butterfingers
- Vegan Snickers Cheesecake
- Healthier Pecan Snickers
- Healthy Vegan Fudge
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto