Keto granola bars are healthy, easy, no-bake seeds bars with a delicious chewy texture and sweet maple flavor from sugar-free monk fruit syrup. Those delicious breakfast hemp seed bars are allergy-friendly, 100% nut-free, vegan, dairy free and gluten free. Start the day with one of those bars to keep full, they contain a bunch of 9g of plant-based protein and only 4.2g net carbs.
Keto granola bars – easy no-bake granola bars
Not long ago I shared with you my low carb granola bars recipe and it was a great success. Some of you requested a nut-free version of this easy low carb recipe. So here you go, those no-bake keto granola bars are for you, 100% keto + nut-free + vegan + gluten free. All you need to make those simple keto granola bars, or should I say seed bars or hemp seed bars, as this is the main ingredient in those breakfast bars.
- Hemp hearts – or also known as hemp seeds are seeds from the hemp plants. Yes you read well, the cannabis plants, except the seeds contains only trace of THC so you are totally safe eating those. Hemp seeds have amazing nutritional value. They are high in healthy fats, fiber, proteins and very low in carbs with only 1.4 g net carbs per serving of 30g. Amongst all seeds, they are the one with the optimal ratio of fatty acids, omega-6 to omega-3 meaning they are powerful seeds for healthy skin and reduce heart disease. If you are vegan, those seeds will bring you the highest amount of plant-based protein, 25% of calories are protein which by weight is similar to beef. Amazing right ?
- Pumpkin seeds
- Chia seeds
- Sunflower seeds
- Unsweetened coconut flakes – or unsweetened shredded coconut
- Extra virgin coconut oil – you can use refined coconut oil or unrefined. Unrefined is the purest but it has a strong coconut flavor. I recommend refined coconut oil if you are not a coconut lover as me.
- Sunflower seed butter – this is an amazing nut-free alternative to peanut butter on a low carb diet. Sunflower seed butter is often found in the healthy food store or organic aisle of your supermarket.
Super seed bars – keto magnesium natural supplement
I know that on a low carb diet we are obsessed by counting net carbs, which as a reminder is the amount of total carbs taking away fibers and sugar alcohol. But could we stop a second and consider the micro nutrient panel of those keto granola bars as well?
Those are definitely super seed bars, one single bar contains 45% of magnesium . If you are on keto low carb diet for a while, you should know that supplementing with magnesium is recommended. This helps stabilize blood sugar level, decrease muscle cramps or help with sleeping issues. So those bars, are not only delicious keto granola bars to starts the day. They are natural magnesium supplement packed in a tasty on-the-go breakfast bar.
Hemp seed bars storage
Those hemp seed bars are no-bake granola bars and must be stored in the fridge or they soften too much. Well, it is fine to carry them along for 20 minutes at room temperature. But if you want to keep the shape of the bar, enjoy them straight away from the fridge. Something I like to do if I plan to eat them within 3 hours, I freeze my bars the day before. Then the next day I carry them frozen, defrost along the way and perfect by the time I want to eat them ! Clever right ? Always a solution to keep your low carb diet on track, you see.
Enjoy the lovely keto granola bars and before you dig in, share a pic with me on Instagram! You know I look at all of them and love it .
Look at the keto granola bars recipe video and make them now !
XOXO Carine
Keto Granola Bars Hemp seed bars
Ingredients
- 1/2 cup sunflower seed butter
- 3 tablespoon extra virgin coconut oil
- 1/4 cup sugar free maple flavored syrup
- 1 teaspoon vanilla extract
Dry ingredients
- 1 cup hemp hearts - raw, shelled also known as hemp seeds
- 1 tablespoon chia seeds
- 1/3 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/3 cup coconut flakes
- 1/2 teasoon cinnamon
- 2 tablespoon erythritol - or /3 stevia drops (optional, to adjust sweetness)
Chocolate drizzle
- 1/4 cup sugar free chocolate chips
- 1 tesapoon extra virgin coconut oil
Instructions
- Line a a loaf pan, size 9 inches x 5 inches, with parchment paper. Set aside.
- In a medium mixing bowl, add all the dry ingredients, order doesn't matter. Stir, set aside.
- In another mixing bowl, add sunflower seed butter, melted coconut oil, sugar-free syrup and vanilla.
- Microwave 30 seconds, stir, microwave 30 seconds again if your sunflower seed butter is too hard to combine. You must obtain a thick brownish paste. If you don't have a microwave, bring on a stove in a small saucepan, stirring often until the ingredients are combined.
- Pour the seed butter mixture onto the dry ingredients and combine with a spoon until the mixture cover all the dry ingredients evenly.
- Transfer the mixture into the prepared loaf pan, press with a spatula firmly to compact the granola bar mixture as much as you can.
- Freeze 20 minutes to set.
Chocolate drizzle
- Meanwhile, melt the sugar-free chocolate chips and coconut oil in a small bowl. You can microwave by 30 seconds burst, or use a saucepan under medum heat.
- Bring the bar out of the freezer. Lift the parchment paper to pull out the bar from the loaf pan and place on a plate or chopping board.
- Drizzle the melted chocolate on top of the bar and bring the bar back to the freezer for 2 minutes to set the chocolate.
- Cut into 10 bars, I recommend you warm the knife blade under a flame or hot water (dry the blade to avoid water to be added to the bar).
Storage and freezing
- Store the bars in the fridge in an airtight container for up to 3 weeks or wrap individually into plastic wrap and freeze up to 3 months.
- Those bars must be kept in the fridge as they soften after 20 minutes out of the fridge. If you plan to eat them within few hours, freeze your bar the day before carry along frozen, after 3 hours at room temperature the texture will be perfect.
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Leave a comment
I loved your recipe… it’s hard to eat just one piece.i just finished my first batch and I’m preparing to make them again .i didn’t add more sweetener ,they were perfect like that for me.what I did add was some orange zest to balance the sweetness .sooo good .i also used choc zero maple syrup witch is way ticker than the lakanto brand,but probably if it’s thinner it gets absorbed by the ingredients anyway ..I’ll have to check more of your recipes !!!!
Thanks for sharing this with me! I love the orange zest addition, so good. Enjoy the recipes around here. XOXO Carine
Wouldn’t use the microwave as it kills enzymes in the food and imparts unwanted EMF.
Are you able to buy suger free maple flavoured syrup in Auckland?
Yes you can but the brand here contains maltitol which I am not a big fan so I order mine from US, Lakanto is the best. Enjoy the recipes around here. XOXO Carine
I made these tonight. I added sliced almonds instead of pumpkin seeds because I didn’t have any. I also toasted the coconut as I like the flavour of it. I left the sweetener out, and found these to be the perfect sweetness. These are now at the top of my list for a quick healthy snack. These are too die for!
which sweetener did you leave out? the maple syrup or the sugar free crystal sweetener/ stevia or both?? thanks!
Note that there is no maple syrup in this recipe, only sugar free crystal sweetner – I use monk fruit stevia blend all the time. Enjoy! XOXO Carine.
I never thought the recipe will work as well without the sweetener, thanks for sharing ! I am sure many will now try that option. Enjoy the recipes on the here. XOXO Carine.
What is sunflower butter and how or where do I buy it? Can anything be used as a substitute.
It is 100% sunflower seeds turned into a creamy butter like we do with nuts. You can replace by any nut butter you love like peanut butter, almond butter or buy sunflower seed butter in the supermarket, here it is sold next to peanut butter. Enjoy, XOXO Carine.
Can you use a different nut butter instead of sunflower butter? I only have peanut butter and almond butter on hand at the moment.
Yes peanut butter, cashew butter, almond butter any natural nut butter with no added sugar or oil will work well. XOXO Carine.
Is there a substitute for maple syrup?
The recipe is not using maple syrup but Monk fruit syrup, it has no carbs and no sugar. Enjoy the bars, XOXO Carine
Thank you Carine!!!! I’m not on Keto but I’m GF, DF and low Oxalates so I really appreciate this recipie. I made them with honey mixed with a little water instead of maple syrup. I did that because I need to up my prebiotic foods. They don’t freeze well so maybe i need less water (I was trying to make it the consistency of maple syrup. Any tips? Anyway, they are still delicious!!! Oxoxox,Lora
I am so glad you enjoyed the recipe. I am not familiar with sweetener like honey or maple syrup in this recipe I am using sugar-free maple flavored syrup it is very different and freeze well. If you add water it will not make the bars freezer friendly, I guess the water will create ice in the bar. Otherwise store in the fridge, they last very well up to 1 week. Enjoy the recipes on the blog, XOXO Carine.
Thank you Carine! I am sensitive to some seeds as well. I look forward to making it soon!
Be Well,
RV
I get it ! Any seeds would work you can definitely replace by your favorite ones. Enjoy! XOXO Carine.
Bonjour Carine,
I have allergies to nuts. Could i use coconut butter/hempseed butter/tahini and flax seeds and maybe chia seeds instead of the nuts portions?
Merci,
RV
This is 100% nut free recipe you don’t need to change anything in those bars if you have nuts allergies. But yes, coconut butter (or any seed butter) will be a good substitute to sunflower seeds butter if you like. Enjoy! XOXO Carine.
Hey! I am new to Keto and it is awesome that life saving recipes like yours exists. I am wondering if I can use any kind of vanilla extract on keto? Or does it need to be a special kind and keto friendly in some way?
Thank you!
//Sofia
Hi Sofia,
I am so glad you find my blog and you enjoy the keto friendly recipe here. As soon as your vanilla extract has no sugar added it is good ! You can also use vanilla seeds from the pods instead. All those are keto friendly. Enjoy ! XOXO Carine
It looks like the measure of sugar free maple flavored syrup is incorrect. What should it actually be? I’m excited to try these bars!
Sorry for that it is well 1/4 cup and I updated the recipe. Enjoy the bar and share a pic with me if you make them, XOXO Carine.