The Keto bars homemade with Almonds, Seeds and Coconut Oil are an ideal alternative both for those following a low-carbohydrate or ketogenic diet and for those who want to keep blood sugar levels under control.
Homemade bars in 5 minutes
These Homemade KETO Bars with Almonds, Seeds and Coconut Oil are simple to make and require only a few healthy ingredients, such as almonds, oil seeds and coconut oil. Let’s see how to prepare these delicious sugar-free bars, also suitable for people with diabetes.
Before you start making the bars, here are 5 recipes you might be interested in
- Difficulty: Very easy
- Cost: Medium
- Preparation time: 5 Minutes
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 98.13 (Kcal)
- Carbohydrates 3.70 (g) of which sugars 0.96 (g)
- Proteins 3.49 (g)
- Fat 8.46 (g) of which saturated 1.51 (g)of which unsaturated 6.50 (g)
- Fibers 1.75 (g)
- Sodium 4.93 (mg)
Indicative values for a portion of 17 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
With 100 grams of almonds (3.5 oz — about 2/3 cup) you can make 10 bars
- 3.5 oz (about 2/3 cup) almonds
- 1.8 oz (about 1/3 cup) mixed seeds
- 1 tsp sweetener (use whichever you prefer: stevia, erythritol, xylitol, agave syrup or crystalline DulciLight)
- 1 tbsp (15 ml) coconut oil
- 0.9 oz (about 1 large egg white) egg whites
Tools
- 1 food chopper
- 1 gram scale
- 1 parchment paper
- 1 pizza cutter
Instructions
1. Chop the almonds and mixed oil seeds until you obtain a coarse crumbly texture. You can do this using a food chopper or a Thermomix.
2. Once the desired texture is reached, transfer the mixture to a bowl.
3. Add the egg whites to the crumb mixture.
4. Add the coconut oil.
5. Add the sweetener to taste (I used this natural zero-calorie, zero-carbohydrate sweetener, suitable for a keto diet and for people with diabetes. It tastes wonderful and has a very high sweetening power, ratio 1:10, meaning 1 gram equals 10 grams of white sugar.)
6. Line a baking tray with parchment paper and pour in the mixture, leveling it with a spatula until it reaches an even thickness.
Press the mixture well to compact it.7. You can already cut them into the desired shape by passing a cutting wheel.
If the edges of the bars deform due to the crumb when you pass the wheel, simply reshape them before baking.
Preheat the oven to 374°F and bake for about 15 minutes, or until the bars are golden and compact.
Remove from the oven and let cool.
Tips
The bars can be enjoyed as they are; they will be slightly crumbly but delicious. If it is not an issue that they break apart easily, they can be left that way. Otherwise, to get firmer bars, you can coat them with melted dark chocolate without added sugar.
Convenience
Easy to Carry: The bars are convenient to bring in your gym bag or backpack, providing a quick and nutritious snack when you need it most.
Nutritional Benefits
Vitamins and Minerals: Almonds and oil seeds provide a variety of essential vitamins and minerals, such as vitamin E, magnesium and zinc, which support overall health and athletic performance. Antioxidants: The ingredients contain antioxidants that help combat oxidative stress caused by exercise.
Muscle Support
Protein: Egg whites and oil seeds offer high-quality protein that helps with muscle repair and growth, essential for post-workout recovery. Essential Amino Acids: Egg whites provide all the essential amino acids needed for protein synthesis.
Sustained Energy
Healthy Fats: Almonds, oil seeds and MCT coconut oil provide healthy fats that deliver long-lasting energy, essential to sustain intense workouts. MCTs: The medium-chain triglycerides (MCT) in coconut oil are rapidly converted into energy, making them ideal for quick energy replenishment before workouts.
Fitness Food Bars
These ketogenic bars are ideal for people who practice fitness because they offer a balance of nutrients that support energy, muscle repair and satiety. They are particularly suitable for those following a low-carb or ketogenic diet, but can be beneficial for any athlete looking for a healthy and nutritious snack.
Questions and Answers
Are almonds suitable for the ketogenic diet?
Almonds are very suitable for the ketogenic diet for these reasons:
Low carbohydrate content
High content of healthy fats
Protein
Rich in fiber
Satiating
Micronutrients (vitamin E, magnesium and manganese)How many grams of carbs, fats and proteins should be consumed on a 2000 kcal keto diet?
For a 2000 calorie diet:
Fats: 156-167 grams
Proteins: 100-125 grams
Carbohydrates: 25-50 gramsAre almonds better with skin or without?
Almonds with skin tend to have a slightly higher fiber content, thus reducing net carbs; therefore almonds with skin can be slightly more advantageous for the ketogenic diet (and for diabetics).
Can I know the ketogenic ratio (K_RATIO) of these bars?
Certainly
Total net carbohydrates: 9.1 + 4.5 + 0 + 0.3 = 13.9 g
Total proteins: 21.2 + 11.5 + 0 + 2.7 = 35.4 g
Total fats: 49.9 + 22.5 + 10 + 0 = 82.4 g
Ketogenic ratio = Total Fats : (Carbohydrates + Proteins) Ketogenic ratio =
82.4 : 13.9+35.4 = 82.4 : 49.3 ≈ 1.67
Conclusion:
The ketogenic ratio of this recipe is about 1.67:1, which means there are 1.67 grams of fat for every gram of combined net carbohydrates and proteins. Therefore it is suitable for a ketogenic dietary plan.Do these bars contain cholesterol?
Since none of the ingredients used in the recipe contain cholesterol, the bars prepared with these ingredients will have a total cholesterol content of 0 mg.
