This recipe was inspired by my sister, Jennifer. She saw an influencer posted granola bars on Instagram and was craving for it so she asked me whether I could make a keto version. That led me to experiment with it and surprisingly, it turned out well on my first attempt. They are a little chewy, crispy, nutty, tasty and so yummy. And the best part is that they are super easy to make.
These keto granola bars are great on-the-go snack, awesome as energy bars during gym work, excellent as gifts or simply as a healthy snack.
The recipe can be viewed and printed at this link;
[ Total Servings = 18 ]
Total Carb = 7.1 g
Dietary Fiber = 4.1 g
Net Carb = 3 g
Calories = 273
Total Fat = 25.1 g
Protein = 7.5 g
FOR NUTS & SEEDS MIXTURE
Almonds = 150 g / 1 cup
Walnuts = 150 g / 1 cup
Pecans = 150 g / 1 cup
Pumpkin Seeds = 70 g / 1/2 cup
Sunflower Seeds = 70 g / 1/2 cup
Unsweetened Coconut Flakes = 47 g / 2/3 cup (Note: This is optional. In the video, I made a mistake by indicating 1/3 cup. Sorry about that ! It should be 47 g or 2/3 cup.)
UPDATE 21 APRIL 2021
I have since made a few batches and found the following:-
1. The coconut flakes may affect the crunch so I have made it optional.
2. The longer the granola bars are chilled in the fridge or freezer, the firmer and crispier they become.
1. Chop the nuts into smaller pieces so that it’s easier to compress them together.
2. You can also opt for any nuts or seeds of your choice.
3. Roast all the nuts and seeds in the oven at 350F or 180C for a few minutes or until crispy. Turn them midway so that they brown evenly. If the nuts are not browned enough, the granola bars would not be as crispy. During my first batch, I roasted the nuts longer and they were so browned I was worried that they were burnt but fortunately not. The granola bars turned out crispy. Then for my second batch, I was careful not to roast the nuts for too long but I think I took them out too soon as the granola bars were not as crispy as the first batch. Hence, it does help if the nuts are crispier before making the granola bars.
4. Mix all the ingredients in a big bowl until well combined and set aside.
FOR SYRUP MIXTURE
Unsweetened Creamy Peanut Butter = 120 g / 1 cup (Note: You can also use almond butter. As sugar free maple syrup is quite runny compared to honey, the peanut butter helps with the binding).
Sugar Free Maple Syrup = 100 g / 5 tbsp (I used Lakanto but you can any keto friendly maple syrup)
Powdered Sweetener = 50 g / 1/2 cup (Note: I used self ground Erythritol but you can use any keto friendly powdered sweetener)
Vanilla Extract = 2 tsp
Salt = 6 g / 1 1/2 tsp
1. In a saucepan, add all the ingredients and cook over low to medium heat for a while just until smooth and thick.
2. Turn off heat, add the vanilla extract and mix until well combined.
3. Pour the syrup mixture over the nut and seed mixture.
4. Mix until well combined.
5. Use any suitable rectangular or square pans. In the video, I used 3 shallow pans with a size of 7×3.5×3″. Line the pan with parchment paper. See this video on how to line pans with parchment papers (https://youtu.be/_bnCwudgFt4)
6. Scoop the granolas into the pans. If you are using a few pans, it helps to weigh them after filling to ensure that they are of the same size.
7. Spread the top evenly. Then use a suitable cup with flat bottom or the back of a spoon to compress them as much as you can otherwise, there is a tendency that they will fall apart.
8. Chill in the refrigerator for 2 hours until set and firm. This is important as they can be crumbly if they are not set and firm enough.
9. Remove from pan and transfer onto a cutting board. Start from the middle and work sideways. It is easier to cut straight down to avoid any breakage.
10. Wrap the granola bar with a piece of parchment paper to prevent moisture from forming. This is also useful to prevent any sticky fingers when eating the granola bar. Then wrap with another layer of wrapping paper. Twist both ends for a candy-like style.
11. The longer the granola bars are chilled the firmer and crispier they become.
12. These granola bars can be stored at room temperature up to a week provided you have a cool and dry climate. They can be refrigerated up to 1 or 2 weeks and frozen for months. They actually taste great straight out of the fridge or freezer. The best part is that you can store these wrapped granola bars in a plastic bag or container in the fridge or freezer and both the inner and outer layers of the wrappers remain dry.