American · dessert, snack
Keto Candy Bars with Chocolate and Nuts
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Keto (6.5 g net carbs a serve)
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
Nuts, seeds and sugar-free chocolate with no added sugar: about 6 g net carbs and 7 g fibre a bar, and the almonds and sunflower seeds make it rich in vitamin E.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
Tap a time to watch that step in the video.
- Measure the almonds, macadamias and sunflower seeds, tip them into a large zip-top bag and crush them roughly with a rolling pin. Set aside. 0:33
- In a large bowl, stir together the chocolate chips, sunflower seed butter and coconut oil, then microwave in 45-second bursts, mixing after each, until fully melted and smooth. 1:24
- Sift in the powdered sweetener, add the crushed nuts and mix until everything is evenly coated. 3:00
- Wet the bottom of an 11 × 7-inch (28 × 18 cm) tray so a sheet of baking paper sticks, trim the paper, then pour in the mixture and smooth it with a spatula. 3:31
- Freeze for at least 1 hour, until set, then cut into 18 bars with a sharp knife. Keep them in the freezer. 4:02
Tip. Any mix of nuts and seeds works, peanut butter can replace the sunflower seed butter, and powdered monk fruit can replace the Swerve. The cook used salted nuts. Keep the bars frozen.
The method is a summary in our words — the video shows every step.
One portion (1 bar) gives you 1 of 18
Where the energy comes from one serve
- Net carbs 11%
- Protein 9%
- Fat 80%
Fits keto: 6.5 g net carbs a serve, with 80% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High37%
5.5 mg a serve, mostly from sunflower seed butter (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium High30%
17 µg a serve, mostly from sunflower seed butter (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High20%
85 mg a serve, mostly from sunflower seed butter (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source12%
2.1 mg a serve, mostly from sugar-free dark chocolate chips (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source12%
1.3 mg a serve, mostly from sunflower seed butter (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source10%
41 µg a serve, mostly from sunflower seed butter (82%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Show the other 9
Vitamin B67%
0.1 mg a serve, mostly from sunflower seed butter (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium4%
210 mg a serve, mostly from sunflower seed butter (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium3%
39 mg a serve, mostly from almonds (48%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C1%
0.5 mg a serve, mostly from sunflower seed butter (81%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-31%
0 g a serve, mostly from macadamia nuts (58%). 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.
Vitamin A0%
0 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.
Vitamin D0%
0 µg a serve. 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 K0%
0.1 µg a serve, mostly from salted sunflower seeds (76%). 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 B120%
0 µg a serve. 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.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Keto Peppermint Patties (Sugar-Free, Dairy-Free)American · 128 kcal · 0.6 g protein
3-Ingredient Flourless Banana Peanut Butter BrowniesAmerican · 161 kcal · 4.8 g protein
90-Second Keto Microwave CheesecakeAmerican · 341 kcal · 10 g protein
Banana Nice Cream (Dairy-Free Soft Serve)American · 123 kcal · 1.4 g protein
Chocolate Chip Cookies with Sugar-Free ChipsAmerican · 208 kcal · 4.5 g protein
Chocolate-Dipped Strawberries (No Sugar Added)American · 187 kcal · 3 g protein
Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.