Keto Granola Bars – No-Bake Hemp Seed Bars
By Carine Claudepierre
Published on 04/09/2019 - Last updated on 10/10/2023
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These Keto granola bars are healthy, easy, no-bake seed bars with a delicious chewy texture and sweet maple flavor from sugar-free monk fruit syrup.
These delicious breakfast hemp seed bars are allergy-friendly, 100% nut-free, vegan, dairy-free, and gluten-free.
Start the day with one of these bars to remain full, they contain as much as 9 grams of plant-based protein and only 4.2 grams of net carbs.
Why You’ll Love Hemp Seed Bars
These Hemp Seeds bars are perfect as a protein-loaded breakfast and they are:
- Gluten-Free
- Dairy-Free
- Egg-Free
- Paleo
- Low-Carb
- Keto-Friendly
- Ready in 20 minutes
- Almost 10 grams of protein
How To Make Keto Granola Bars
If you like my low-carb granola bars recipe you’ll love these as a nut-free version.
Ingredients
All you need to make them are the ingredients below.
- Hemp hearts – or also known as hemp seeds are seeds from the hemp plants. Yes, you read that well, the plants that also give cannabis, except the seeds contain only traces of THC so you are totally safe eating them. Hemp seeds have amazing nutritional value. They are high in healthy fats, fiber, and proteins, and very low in carbs with only 1.4 grams of net carbs per serving of 30 grams. Amongst all seeds, they are the ones 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, they 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 – Pumpkin seeds are also great seeds to have on a keto diet.
- Chia Seeds – chia are superfoods very rich in fiber and nutrients.
- 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 as much 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.
Storage Instructions
These hemp seed bars are no-bake granola bars and must be stored in the fridge or they soften too much.
You can also freeze the bars the day before going on a trip or hike. Carry them frozen, they will defrost along the way.
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.
Frequently Asked Questions
On a low-carb diet, we are obsessed with counting net carbs, which as a reminder is the number of total carbs taking away fibers and sugar alcohol.
But it’s also crucial to consider the micronutrients.
These hemp seed bars have in one single bar 45% of your magnesium daily recommended intake.
If you have been on a keto low-carb diet for a while, you know that supplementing with magnesium is recommended.
This helps stabilize blood sugar levels, decreases muscle cramps, or helps with sleeping issues.
So these bars, are not only delicious keto granola bars to start the day.
They are natural magnesium supplements packed in a tasty on-the-go breakfast bar.
Yes, hemp seeds are great keto-friendly ingredients with only 1.4 grams of net carbs per 30-gram serving.
They are also great sources of protein – 9.5 grams per serving – and healthy fat – 14.6 grams per serving (source).
More Egg-Free Breakfast Recipes
If you like healthy or keto egg-free breakfast recipes, you’ll love these:
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Keto Granola Bars Hemp Seed Bars
Ingredients
- ½ cup Sunflower Seed Butter
- 3 tablespoons Coconut Oil
- ¼ cup Sugar-Free Maple Syrup
- 1 teaspoon Vanilla Extract
Dry ingredients
- 1 cup Hemp Hearts raw shelled also known as hemp seeds
- 1 tablespoon Chia Seeds
- ⅓ cup Pumpkin Seeds
- ¼ cup Sunflower Seeds
- ⅓ cup Coconut Chips
- ½ teaspoon Ground Cinnamon
- 2 tablespoons Granulated Sweetener or /3 stevia drops (optional, to adjust sweetness)
Chocolate drizzle
- ¼ cup Sugar-Free Chocolate Chips
- 1 teaspoon Coconut Oil
Instructions
- Line a 9-inch x 5-inch loaf pan with parchment paper. Set aside.
- In a medium mixing bowl, add all the dry ingredients, the order doesn't matter. Stir, set aside.
- In another mixing bowl, add sunflower seed butter, melted coconut oil, sugar-free syrup, and vanilla.
- Microwave for 30 seconds, stir. Microwave again for 30 seconds 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 it on a stove in a small saucepan, often stirring until the ingredients are combined.
- Pour the seed butter mixture onto the dry ingredients and combine with a spoon until the mixture covers 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 medium heat.
- Bring the bar out of the freezer. Lift the parchment paper to pull out the bar from the loaf pan and place it 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 warming the knife blade under a flame or hot water (dry the blade to avoid wetting the bar).
Storage and freezing
- Store the bars in the fridge in an airtight container for up to 3 weeks or wrap them individually into plastic wrap and freeze them for up to 3 months.
- These bars must be kept in the fridge as they soften after 20 minutes out of the fridge.
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Meal Plans Recipe Ebooks Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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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.
I love these but everytime I make them they don’t set 🙁
Maybe it’s the maple suyrup? Or is it my coconut oil, it’s in liquid form?? Thanks x
It is a no bake recipe and the trick to set any no bake recipes is to use solid coconut oil, usually a 100% pure coconut oil is always solid under 23C, if yours is not it may contains additives that keep it liquid at any temperature. I would recommend using pure unrefined coconut oil and they will set perfectly in the fridge. Enjoy, XOXO Carine