Do you ever miss granola bars? Are you looking for a convenient snack? These Keto Maple Nut Bars are the perfect snack for home, on the go, in the car. Anywhere, anytime! They package nicely and stay together after they are cut.
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Keto Maple Nut Bars
I make homemade granola bars all the time for my son who has Type 1 Diabetes and Celiac Disease. They are not keto but are SO yummy.
I didn’t want to convert the recipe to keto because I don’t think it would have translated that well. So I set out to create my own keto “granola bar” and these Keto Maple Nut Bars were born!
My requirements:
They had to be chewy
Definitely had to be healthy
They had to have a good mix of salt and sweet
I went to Costco and loaded up on some bulk bags of nuts and seeds. I came home and put a bunch of ingredients on the counter and pondered.
I went with hemp hearts, pumpkin seeds, coconut, almond slivers and a tiny hint of chocolate.
These can be cut and individually wrapped to take on the go or pack in a kid’s lunch box. They hold together well and are not crumbly. Now, if you stick them in the bottom of a purse or bag, then yes, they will lose their shape and crumble! So don’t do that!
Cut them in squares, rectangles, little bites, anything you want! I’m so excited about these bars and how they turned out!
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Kitchen Essentials
An 8×8 glass baking dish is a must! I ADORE these ones because not only can I bake in them, I just pop the top on and store them in the fridge! No need to switch containers!
Parchment paper is always helpful and really just makes clean up nice. I use the unbleached kind that is brown, not white.
If you want to wrap them up in parchment paper to stick in lunch boxes, you can do that too! Or little glass containers even!
Sweeteners
The sweeteners were tricky in this one because I didn’t want these to be overly sweet. I wanted a medium sweetness and medium nut flavor. I have a few ingredients that are adding to the sweetness.
Liquid stevia to the rescue!
The fun part here was using the sugar-free maple syrup. Now, not all sugar-free maple syrups are the same. Some have horrendous ingredients (usually the ones you’ll find at the regular store).
I buy this Lakanto Sugar-Free Syrup online and the ingredients are all acceptable to me!
Tips
These stayed fresh for a long time in my fridge. I think I had them in there for about a week. I kept them covered and they maintained their taste and softness!
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Keto Nut Bars
Equipment
Ingredients
- 1 cup unsweetened shredded coconut
- 1 cup almond slices
- 1/2 cup raw pumpkin seeds
- 2 tablespoons hemp hearts
- 1 tablespoon Lily’s dark chocolate chips
- 1/4 teaspoon Pink Himalayan sea salt
- 1/4 cup Lakanto sugar-free maple syrup
- 1/2 cup butter melted
- 1 teaspoon vanilla extract
- 10 drops liquid stevia flavored if you want it
Instructions
- Preheat oven to 350 degrees.
- Lay parchment paper out (enough to cover bottom and sides of an 8x8 baking dish).
- Grease with coconut oil and line baking dish with prepared parchment paper.
- In a large bowl, combine shredded coconut, almond slices, pumpkin seeds, hemp hearts, salt and chocolate chips. Mix well.
- In a small bowl, combine butter, maple syrup, vanilla and liquid stevia. Combine well to make sure maple syrup and butter are well mixed.
- Add maple syrup mixture to coconut mixture. Mix well.
- Add mixture to baking dish on top of parchment paper.
- Using hands press down the mixture until evenly spread out.
- Bake for 17 minutes or until a very light browning is detected on the edges.
- Cool, cut and serve!
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.
