Recipe

Crunch Bars

Updated on 4 min read

Quick Description

These Keto Crunch Bars are a perfect sweet treat for those following a low-carb or keto lifestyle. Made with almond butter, keto-friendly chocolate chips, and a mix of nuts and seeds, these bars are rich in healthy fats, protein, and fiber, while being low in carbs.

Servings & Timing

  • Servings: 12 bars
  • Prep Time: 10 minutes
  • Chill Time: 1–2 hours (depending on refrigeration/freezing)
  • Total Time: ~10 minutes (plus chill time)

Ingredients List

  • 1 ½ cups chocolate chips of choice (use stevia-sweetened, keto-friendly chocolate chips for a low-carb option)
  • 1 cup almond butter (or any nut/seed butter of choice)
  • ½ cup sticky sweetener of choice (e.g., stevia, erythritol, or monk fruit sweetener)
  • ¼ cup coconut oil
  • 3 cups nuts and seeds of choice (e.g., almonds, cashews, pepitas, or a mix)

Instructions

  1. Prepare the Baking Dish:
    • Line an 8 x 8-inch baking dish with parchment paper and set it aside.
  2. Melt the Mixture:
    • In a microwave-safe bowl or on the stovetop, combine the chocolate chips, almond butter, sticky sweetener, and coconut oil.
    • Melt the mixture, stirring every 30 seconds (microwave) or continuously (stovetop), until everything is smooth and fully combined.
  3. Add Nuts and Seeds:
    • Once the mixture is melted, stir in your nuts and seeds of choice. Make sure everything is well-coated and evenly mixed.
  4. Set the Bars:
    • Pour the mixture into the prepared baking dish and spread it out evenly using a spatula.
    • Place the dish in the refrigerator or freezer for 1–2 hours until the bars are firm and set.
  5. Serve:
    • Once firm, cut into 12 squares or desired size bars. Serve immediately or store in an airtight container.

Additional Notes

  • Sticky Sweetener Options: Use a liquid or granulated sweetener like monk fruit syrup, erythritol syrup, or maple-flavored syrup for a sticky consistency. Adjust the sweetness level based on your preference.
  • Nut and Seed Options: Customize with your favorite nuts (almonds, cashews, walnuts) or seeds (sunflower seeds, pumpkin seeds). Make sure to use about 3 cups total.
  • Storage: Keep these bars in the fridge for up to 1 week or freeze them for up to 1 month for a longer shelf life.

Dietary Info

  • Calories: 155 kcal per serving
  • Carbs: 4 g
  • Protein: 7 g
  • Fat: 12 g
  • Fiber: 2 g
  • Net Carbs: 2 g
  • Potassium: 3 mg
  • Vitamin A: 150 IU
  • Vitamin C: 1.7 mg
  • Calcium: 10 mg
  • Iron: 0.7 mg

Ingredient Details & Substitutions

  • Nut Butter: If almond butter is not preferred, use peanut butter, cashew butter, or sunflower seed butter for a different flavor profile.
  • Sweetener: Adjust the sweetener based on your taste preferences and the brand you’re using. Liquid sweeteners work best in this recipe, but powdered versions will work as well.
  • Nuts/Seeds: You can swap out the seeds and nuts for what you have on hand. Just ensure that you’re using roughly 3 cups in total.

Recipe Variations & Serving Suggestions

  • Add Chocolate Drizzle: For extra decadence, drizzle more melted chocolate over the top before refrigerating.
  • Coconut Version: Stir in shredded coconut for a tropical twist.
  • Energy Bites: Roll the mixture into balls instead of bars for a fun and portable snack.

Storage & Make-Ahead

  • Refrigerate: Store the bars in the fridge for up to 1 week.
  • Freeze: Freeze for up to 1 month for longer storage. Let thaw for 5–10 minutes before eating.

FAQs

Q: Can I use a different nut butter?
Yes! Feel free to substitute almond butter with peanut butter, sunflower seed butter, or cashew butter.

Q: Can I make these sweeter?
Yes, you can adjust the sweetness by adding more sweetener to your liking. Start small and adjust as you go.

Q: Can I make this without chocolate chips?
Yes, you can use unsweetened cocoa powder mixed with a bit of coconut oil instead of chocolate chips.

Optional Personal Story

These Keto Crunch Bars were born out of a need for a quick, satisfying dessert that I could keep on hand without breaking my keto diet. The blend of rich chocolate, creamy nut butter, and crunchy seeds makes it my go-to snack for when I need a pick-me-up. It’s simple, customizable, and always hits the spot!

Call-to-Action

Whip up these Keto Crunch Bars today — they’re rich, satisfying, and perfect for anyone following a low-carb or keto lifestyle. Keep them on hand for a quick snack or post-workout treat!

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