American · snack, dessert
Keto Granola Bars with Nuts and Seeds
Video by All Day I Dream About Food on YouTube · Open on YouTube
- Keto (2.9 g net carbs a serve)
- Gluten-free ingredients
Contains: Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Nuts, seeds and coconut bound with butter and erythritol instead of syrup: about 3 g net carbs and 5 g fibre a bar with no added sugar, and a good source of vitamin E.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
Tap a time to watch that step in the video.
- Put the flaked coconut, almonds, pecans and pumpkin seeds in a food processor and pulse until they look like coarse crumbs with a few larger pieces. 1:00
- Add the collagen and salt, pulse briefly to mix, and tip everything into a large bowl. 1:51
- Melt the butter in a pan over medium heat with the powdered and brown sweeteners, stirring just until the sweetener dissolves — don't let it boil. Stir in the vanilla. 2:18
- Pour the syrup over the nut mixture and toss until everything is well coated, then stir in the mini chocolate chips. 3:08
- Line an 8-inch (20 cm) metal pan with baking paper hanging over the sides. Tip in the mixture and press it down very firmly and evenly with a flat-bottomed glass. 3:39
- Bake at 300°F (150°C) for 20–25 minutes, until golden brown on top. 4:19
- Let the slab cool completely in the pan or it will crumble, then lift it out by the paper and cut in half lengthwise and six across to make 12 bars. 4:28
Tip. Use an erythritol-based sweetener: the cook found allulose made the bars too soft to hold together. Sliced almonds can replace the coconut and sunflower seeds the pumpkin seeds.
The method is a summary in our words — the video shows every step.
One portion (1 bar) gives you 1 of 12
Where the energy comes from one serve
- Net carbs 5%
- Protein 10%
- Fat 85%
Fits keto: 2.9 g net carbs a serve, with 85% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High23%
3.5 mg a serve, mostly from raw almonds (88%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source19%
79 mg a serve, mostly from raw almonds (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source11%
1.2 mg a serve, mostly from raw pumpkin seeds (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 12
Iron9%
1.6 mg a serve, mostly from raw pumpkin seeds (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A7%
65 µg a serve, mostly from butter (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium5%
2.8 µg a serve, mostly from unsweetened flaked coconut (39%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-35%
0.1 g a serve, mostly from raw pecans (55%). 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.
Potassium4%
200 mg a serve, mostly from raw almonds (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium3%
44 mg a serve, mostly from raw almonds (73%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate3%
10 µg a serve, mostly from raw almonds (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B63%
0.1 mg a serve, mostly from unsweetened flaked coconut (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin D1%
0.1 µg a serve, mostly from butter (100%). 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 K1%
1.2 µg a serve, mostly from butter (54%). 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 B121%
0 µg a serve, mostly from butter (100%). 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.
Vitamin C0%
0.2 mg a serve, mostly from raw pumpkin seeds (44%). 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
You might also like
90-Second Keto Microwave CheesecakeAmerican · 341 kcal · 10 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
Dairy-Free Keto Blueberry Scones with GlazeAmerican · 221 kcal · 6.9 g protein
Fresh Coconut and Dark Chocolate BarsAmerican · 283 kcal · 6.8 g protein
Fudgy Keto Chocolate Muffins with Almond FlourAmerican · 207 kcal · 6.1 g protein
Recipe and video by All Day I Dream About Food; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.