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Blueberry Crumble Bars

Blueberry Crumble Bars — from ketoserts's cooking video Watch how it’s made · 5:13

Video by ketoserts on YouTube · Open on YouTube

90 minServes 16185 kcal a serve
  • Keto (3.2 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Almond flour and fresh blueberries replace wheat flour and sugar, so each bar has no added sugar, about 3 g net carbs and a little fibre, protein and vitamin E from the almonds and eggs.

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Ingredients 21

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 175°C (350°F) and line an 8-inch (20 cm) square pan with baking paper. Whisk the almond flour, coconut flour, baking powder and salt in a bowl. 0:23
  2. Beat the softened butter with the granulated erythritol, beat in the eggs and vanilla, then the almond milk. Stir in the dry ingredients, spread the batter in the pan and scatter over the blueberries. 0:47
  3. Beat the cream cheese, powdered erythritol, egg and lemon extract until smooth and spread it over the berries. 2:24
  4. Rub the streusel almond flour, cinnamon, erythritol and cold butter together into crumbs and scatter over the top. 3:04
  5. Bake for 35–40 minutes until the edges are golden, then cool for 30 minutes before cutting into 16 bars. 3:47
  6. If you like, whisk the drizzle cream cheese with the erythritol and almond milk and drizzle over the cooled bars. 3:52

Tip. Store in the fridge because of the cream cheese layer, and freeze extra bars individually. The drizzle is optional and can be left off.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 16

Energy185 kcal770 kJ
Protein4.9 g10% of a day
Fibre2.2 g8% of a day
Carbohydrate5.4 g3.2 g net · 1.9 g sugars2% of a day
Fat17 g6.8 g saturated21% of a day
Sodium170 mg7% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 11%
  • Fat 82%

Fits keto: 3.2 g net carbs a serve, with 82% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High23%

3.4 mg a serve, mostly from blanched almond flour (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A Source11%

100 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 13
Selenium9%

5 µg a serve, mostly from eggs (39%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Magnesium8%

34 mg a serve, mostly from blanched almond flour (61%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin B126%

0.1 µg a serve, mostly from eggs (48%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Calcium5%

67 mg a serve, mostly from blanched almond flour (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc5%

0.6 mg a serve, mostly from blanched almond flour (42%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Omega-35%

0.1 g a serve, mostly from cream cheese (29%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron4%

0.7 mg a serve, mostly from blanched almond flour (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium3%

140 mg a serve, mostly from blanched almond flour (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Folate3%

11 µg a serve, mostly from blanched almond flour (30%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B63%

0 mg a serve, mostly from blanched almond flour (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin D2%

0.5 µg a serve, mostly from eggs (29%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin K2%

2 µg a serve, mostly from fresh blueberries (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C1%

0.6 mg a serve, mostly from fresh blueberries (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by ketoserts; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.