Free Printable: Low Carb & Keto Food List

• My Keto Granola Bars Make Breakfast So Much Easier
• Ingredients & Substitutions
• How To Make Keto Granola Bars
• My Recipe Tips
• Keto Granola Bars Recipe card
• Recipe Variations
• More Grab & Go Breakfast Recipes
• Recipe Reviews

My Keto Granola Bars Make Breakfast So Much Easier

If you’ve ever checked the label on most store-bought granola bars, you know they’re basically candy bars in disguise. I wanted a better option, so I started making my own keto granola bars at home… and haven’t looked back. These sugar free granola bars have that perfect chewy-crunchy texture without oats. Here’s why you’ll love them:

• Sweet, nutty, & chewy – These started as a Kind bar copycat more than a regular granola bar , but after tweaking the binder, I ended up with something I like even more — a perfectly chewy center with crunchy bits throughout, and a sweet, toasty flavor from a variety of nuts and seeds.
• Better for you – Keto, low carb, grain-free, and gluten free, and made with real ingredients, these bars feel like a treat without the fillers. If you’ve tried my keto oatmeal , you’ll recognize the same pantry staples here.
• Quick & easy – No chopping, no baking! Just mix, press, and you’re good to go. And if you want to switch things up, I’ve got some fun variations below you can try!

I love grabbing one of these keto granola bars with a little container of keto yogurt in the morning for a low carb breakfast , or tossing it into my bag for a snack on the go. Make them with me — you won’t miss the store-bought ones at all!

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free granola bars recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Nuts & Seeds – I used almonds , pecans , pumpkin seeds (or sunflower seeds), and hemp hearts . You can mix it up with any keto nuts , but I like roasted nuts for the best flavor. Just make sure everything’s chopped small so the bars hold together.
• Sugar-Free Chocolate Chips – These are my go-to chips for anything chocolate. No sugar, no weird ingredients — they taste just like the real thing.
• Besti Powdered Monk Fruit Allulose Blend – My sweetener blends right in with no grittiness and tastes just like sugar. You can swap it with another powdered keto sweetener , but many of them can make your bars gritty, even if they’re powdered.
• Shredded Coconut – I go for medium flakes and always make sure they’re unsweetened.
• Almond Butter – Use the natural, drippy kind with no added sugar. Any nut butter you like should work.
• Egg – Holds these keto granola bars together. I haven’t tested egg subs , but a flax egg should work if you need it.
• Vanilla Extract & Sea Salt

How To Make Keto Granola Bars

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep & chop. Preheat your oven and line a baking dish with parchment. Add the almonds to a food processor and pulse a few times, then add the pecans and pulse again — just until everything’s roughly chopped.
2. Mix the dry ingredients. Transfer the chopped nuts to a big bowl. Stir in the pumpkin seeds, coconut, hemp hearts, sweetener, and a pinch of salt.
3. Make the binder. In a separate bowl, whisk together the almond butter, egg, and vanilla. Pour it into the nut mixture and stir until everything is coated and sticky.
4. Fold in chocolate. Fold in most of the chocolate chips — I save a little for the top — and mix it all together with a spatula.
5. Assemble. Press the mixture firmly into your lined dish, then sprinkle the rest of the chocolate chips on top. Lay a second piece of parchment over it and press down again to really pack it in.
6. Bake & slice. Bake until the edges are golden. Let the keto granola bars cool completely in the pan, then lift out and slice into bars.

My Recipe Tips

• Roasted nuts and seeds make the best keto granola bars. If yours are raw, just toss them in the oven for a few minutes before you start. And if they’re already salted, skip the salt in the recipe.
• Pulse, don’t blend. Pulsing in the food processor (instead of letting it run) chops everything more evenly without turning it into nut dust. You want a coarse chop — not whole, not floury — for the best texture and to keep the low carb granola bars from falling apart.
• Harder nuts go in before softer nuts, because they take longer to break down. For example, harder almonds go in before softer pecans. The same rule applies even if you use other nuts or seeds — keep hardness in mind.
• Dark pans can cause the edges to brown too fast. I used this glass baking dish so the bars bake more evenly without overbaking on the outside.
• The more firmly you press the mixture into the pan, the better the bars will hold together. I use a piece of parchment on top to really press it down without sticking.
• Cool completely before slicing. I know it’s tempting, but your keto granola bars will fall apart if they’re still warm. You can speed things up by popping the pan in the fridge for a bit. Totally worth the wait!
• Cut straight down, don’t seesaw your knife. I find a big chef’s knife straight down works best for clean cuts.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Almonds ▢
• 1/2 cup Pecans ▢
• 1/4 cup Pumpkin seeds ▢
• 1/4 cup Unsweetened shredded coconut ▢
• 1 tbsp Hemp hearts ▢
• 6 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 3 tbsp Almond butter ▢
• 1 large Egg (whisked) ▢
• 1 tsp Vanilla extract ▢
• 1/3 cup Sugar-Free Dark Chocolate Chips ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8×8 inch (20×20 cm) baking dish with parchment paper .
2. Place almonds into a food processor . Pulse intermittently just a few times, then add pecans. Pulse intermittently a few more times, until nuts are chopped into 1/4 inch pieces. Do not overmix.
3. Transfer the nuts into a large bowl. Stir in pumpkin seeds, coconut, hemp seeds, Besti, and salt.
4. In a small bowl, whisk together the almond butter, egg, and vanilla. Stir the mixture into the large bowl with the nuts.
5. Use a spatula to fold in most of the chocolate chips and press them into the mixture. (Reserve about 2 tablespoons for the tops of the bars later.)
6. Press the mixture firmly into the lined baking dish. Press remaining chocolate chips into the top. Place a piece of parchment paper flush on the top and press again firmly to compact very tightly.
7. Bake for 15-18 minutes , until the edges turn darker golden brown.
8. Cool completely in the pan. Once cooled, lift the parchment paper out of the pan and slice into bars.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 bar, about 4″x1.5″

• Tips: Check out my recipe tips above to help you nail the texture, keep your bars perfectly sturdy, and make sure every bite turns out delicious and satisfying!
• Variations: Variations: Don’t miss my recipe variations below to help you mix up the flavors and keep your bars from getting boring.
• Store: Keep in the pantry for a week or two, or in the fridge for a few weeks—just layer with parchment so they don’t stick.
• Freeze: Freeze in a single layer first, then transfer to a bag for up to 3 months.
• Note on nutrition info: For a larger serving size, you can cut into 8 bars instead of 12, and multiply all nutrition info by 1.5 times.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Granola Bars

Recipe Variations

Want to switch up your sugar free granola bars? Here are a few other flavors I’ve made:

• White chocolate cranberry – I swap in sugar-free white chocolate chips and toss in dried cranberries . A little orange zest makes it extra special!
• Peanut butter chocolate chip – Use peanut butter instead of almond butter.
• Mint chocolate – Add a splash of peppermint extract to the wet ingredients. Cool, minty, and chocolaty!
• White chocolate macadamia – Swap almonds for macadamias and use sugar-free white chocolate chips . These keto granola bars give me total bakery cookie vibes!
• Honey nut – I drizzle in a bit of my sugar-free honey with the almond butter. It adds a warm sweetness that works with any nut combo.

More Grab & Go Breakfast Recipes

If you like light and easy breakfast foods you can grab and go, you’ll love these make-ahead dishes too:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Granola Bars

Learn how to make keto granola bars that are sweet, chewy, and crunchy at the same time! This easy low carb granola bars recipe takes just 30 minutes.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-granola-bars/

Ingredients

• 1/2 cup Almonds
• 1/2 cup Pecans
• 1/4 cup Pumpkin seeds
• 1/4 cup Unsweetened shredded coconut
• 1 tbsp Hemp hearts
• 6 tbsp Besti Powdered Monk Fruit Allulose Blend
• 1/4 tsp Sea salt
• 3 tbsp Almond butter
• 1 large Egg (whisked)
• 1 tsp Vanilla extract
• 1/3 cup Sugar-Free Dark Chocolate Chips

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8x8 inch (20x20 cm) baking dish with parchment paper .
2. Place almonds into a food processor . Pulse intermittently just a few times, then add pecans. Pulse intermittently a few more times, until nuts are chopped into 1/4 inch pieces. Do not overmix.
3. Transfer the nuts into a large bowl. Stir in pumpkin seeds, coconut, hemp seeds, Besti, and salt.
4. In a small bowl, whisk together the almond butter, egg, and vanilla. Stir the mixture into the large bowl with the nuts.
5. Use a spatula to fold in most of the chocolate chips and press them into the mixture. (Reserve about 2 tablespoons for the tops of the bars later.)
6. Press the mixture firmly into the lined baking dish. Press remaining chocolate chips into the top. Place a piece of parchment paper flush on the top and press again firmly to compact very tightly.
7. Bake for 15-18 minutes , until the edges turn darker golden brown.
8. Cool completely in the pan. Once cooled, lift the parchment paper out of the pan and slice into bars.

Maya’s Recipe Notes

Serving size: 1 bar, about 4"x1.5"

• Tips: Check out my recipe tips above to help you nail the texture, keep your bars perfectly sturdy, and make sure every bite turns out delicious and satisfying!
• Variations: Variations: Don’t miss my recipe variations below to help you mix up the flavors and keep your bars from getting boring.
• Store: Keep in the pantry for a week or two, or in the fridge for a few weeks—just layer with parchment so they don’t stick.
• Freeze: Freeze in a single layer first, then transfer to a bag for up to 3 months.
• Note on nutrition info: For a larger serving size, you can cut into 8 bars instead of 12, and multiply all nutrition info by 1.5 times.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• My Keto Granola Bars Make Breakfast So Much Easier
• Ingredients & Substitutions
• How To Make Keto Granola Bars
• My Recipe Tips
• Keto Granola Bars Recipe card
• Recipe Variations
• More Grab & Go Breakfast Recipes
• Recipe Reviews

My Keto Granola Bars Make Breakfast So Much Easier

If you’ve ever checked the label on most store-bought granola bars, you know they’re basically candy bars in disguise. I wanted a better option, so I started making my own keto granola bars at home… and haven’t looked back. These sugar free granola bars have that perfect chewy-crunchy texture without oats. Here’s why you’ll love them:

• Sweet, nutty, & chewy – These started as a Kind bar copycat more than a regular granola bar , but after tweaking the binder, I ended up with something I like even more — a perfectly chewy center with crunchy bits throughout, and a sweet, toasty flavor from a variety of nuts and seeds.
• Better for you – Keto, low carb, grain-free, and gluten free, and made with real ingredients, these bars feel like a treat without the fillers. If you’ve tried my keto oatmeal , you’ll recognize the same pantry staples here.
• Quick & easy – No chopping, no baking! Just mix, press, and you’re good to go. And if you want to switch things up, I’ve got some fun variations below you can try!

I love grabbing one of these keto granola bars with a little container of keto yogurt in the morning for a low carb breakfast , or tossing it into my bag for a snack on the go. Make them with me — you won’t miss the store-bought ones at all!

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free granola bars recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Nuts & Seeds – I used almonds , pecans , pumpkin seeds (or sunflower seeds), and hemp hearts . You can mix it up with any keto nuts , but I like roasted nuts for the best flavor. Just make sure everything’s chopped small so the bars hold together.
• Sugar-Free Chocolate Chips – These are my go-to chips for anything chocolate. No sugar, no weird ingredients — they taste just like the real thing.
• Besti Powdered Monk Fruit Allulose Blend – My sweetener blends right in with no grittiness and tastes just like sugar. You can swap it with another powdered keto sweetener , but many of them can make your bars gritty, even if they’re powdered.
• Shredded Coconut – I go for medium flakes and always make sure they’re unsweetened.
• Almond Butter – Use the natural, drippy kind with no added sugar. Any nut butter you like should work.
• Egg – Holds these keto granola bars together. I haven’t tested egg subs , but a flax egg should work if you need it.
• Vanilla Extract & Sea Salt

How To Make Keto Granola Bars

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep & chop. Preheat your oven and line a baking dish with parchment. Add the almonds to a food processor and pulse a few times, then add the pecans and pulse again — just until everything’s roughly chopped.
2. Mix the dry ingredients. Transfer the chopped nuts to a big bowl. Stir in the pumpkin seeds, coconut, hemp hearts, sweetener, and a pinch of salt.
3. Make the binder. In a separate bowl, whisk together the almond butter, egg, and vanilla. Pour it into the nut mixture and stir until everything is coated and sticky.
4. Fold in chocolate. Fold in most of the chocolate chips — I save a little for the top — and mix it all together with a spatula.
5. Assemble. Press the mixture firmly into your lined dish, then sprinkle the rest of the chocolate chips on top. Lay a second piece of parchment over it and press down again to really pack it in.
6. Bake & slice. Bake until the edges are golden. Let the keto granola bars cool completely in the pan, then lift out and slice into bars.

My Recipe Tips

• Roasted nuts and seeds make the best keto granola bars. If yours are raw, just toss them in the oven for a few minutes before you start. And if they’re already salted, skip the salt in the recipe.
• Pulse, don’t blend. Pulsing in the food processor (instead of letting it run) chops everything more evenly without turning it into nut dust. You want a coarse chop — not whole, not floury — for the best texture and to keep the low carb granola bars from falling apart.
• Harder nuts go in before softer nuts, because they take longer to break down. For example, harder almonds go in before softer pecans. The same rule applies even if you use other nuts or seeds — keep hardness in mind.
• Dark pans can cause the edges to brown too fast. I used this glass baking dish so the bars bake more evenly without overbaking on the outside.
• The more firmly you press the mixture into the pan, the better the bars will hold together. I use a piece of parchment on top to really press it down without sticking.
• Cool completely before slicing. I know it’s tempting, but your keto granola bars will fall apart if they’re still warm. You can speed things up by popping the pan in the fridge for a bit. Totally worth the wait!
• Cut straight down, don’t seesaw your knife. I find a big chef’s knife straight down works best for clean cuts.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Almonds ▢
• 1/2 cup Pecans ▢
• 1/4 cup Pumpkin seeds ▢
• 1/4 cup Unsweetened shredded coconut ▢
• 1 tbsp Hemp hearts ▢
• 6 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 3 tbsp Almond butter ▢
• 1 large Egg (whisked) ▢
• 1 tsp Vanilla extract ▢
• 1/3 cup Sugar-Free Dark Chocolate Chips ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8×8 inch (20×20 cm) baking dish with parchment paper .
2. Place almonds into a food processor . Pulse intermittently just a few times, then add pecans. Pulse intermittently a few more times, until nuts are chopped into 1/4 inch pieces. Do not overmix.
3. Transfer the nuts into a large bowl. Stir in pumpkin seeds, coconut, hemp seeds, Besti, and salt.
4. In a small bowl, whisk together the almond butter, egg, and vanilla. Stir the mixture into the large bowl with the nuts.
5. Use a spatula to fold in most of the chocolate chips and press them into the mixture. (Reserve about 2 tablespoons for the tops of the bars later.)
6. Press the mixture firmly into the lined baking dish. Press remaining chocolate chips into the top. Place a piece of parchment paper flush on the top and press again firmly to compact very tightly.
7. Bake for 15-18 minutes , until the edges turn darker golden brown.
8. Cool completely in the pan. Once cooled, lift the parchment paper out of the pan and slice into bars.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 bar, about 4″x1.5″

• Tips: Check out my recipe tips above to help you nail the texture, keep your bars perfectly sturdy, and make sure every bite turns out delicious and satisfying!
• Variations: Variations: Don’t miss my recipe variations below to help you mix up the flavors and keep your bars from getting boring.
• Store: Keep in the pantry for a week or two, or in the fridge for a few weeks—just layer with parchment so they don’t stick.
• Freeze: Freeze in a single layer first, then transfer to a bag for up to 3 months.
• Note on nutrition info: For a larger serving size, you can cut into 8 bars instead of 12, and multiply all nutrition info by 1.5 times.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Granola Bars

Recipe Variations

Want to switch up your sugar free granola bars? Here are a few other flavors I’ve made:

• White chocolate cranberry – I swap in sugar-free white chocolate chips and toss in dried cranberries . A little orange zest makes it extra special!
• Peanut butter chocolate chip – Use peanut butter instead of almond butter.
• Mint chocolate – Add a splash of peppermint extract to the wet ingredients. Cool, minty, and chocolaty!
• White chocolate macadamia – Swap almonds for macadamias and use sugar-free white chocolate chips . These keto granola bars give me total bakery cookie vibes!
• Honey nut – I drizzle in a bit of my sugar-free honey with the almond butter. It adds a warm sweetness that works with any nut combo.

More Grab & Go Breakfast Recipes

If you like light and easy breakfast foods you can grab and go, you’ll love these make-ahead dishes too:

Free Printable: Low Carb & Keto Food List

• My Keto Granola Bars Make Breakfast So Much Easier
• Ingredients & Substitutions
• How To Make Keto Granola Bars
• My Recipe Tips
• Keto Granola Bars Recipe card
• Recipe Variations
• More Grab & Go Breakfast Recipes
• Recipe Reviews

My Keto Granola Bars Make Breakfast So Much Easier

If you’ve ever checked the label on most store-bought granola bars, you know they’re basically candy bars in disguise. I wanted a better option, so I started making my own keto granola bars at home… and haven’t looked back. These sugar free granola bars have that perfect chewy-crunchy texture without oats. Here’s why you’ll love them:

• Sweet, nutty, & chewy – These started as a Kind bar copycat more than a regular granola bar , but after tweaking the binder, I ended up with something I like even more — a perfectly chewy center with crunchy bits throughout, and a sweet, toasty flavor from a variety of nuts and seeds.
• Better for you – Keto, low carb, grain-free, and gluten free, and made with real ingredients, these bars feel like a treat without the fillers. If you’ve tried my keto oatmeal , you’ll recognize the same pantry staples here.
• Quick & easy – No chopping, no baking! Just mix, press, and you’re good to go. And if you want to switch things up, I’ve got some fun variations below you can try!

I love grabbing one of these keto granola bars with a little container of keto yogurt in the morning for a low carb breakfast , or tossing it into my bag for a snack on the go. Make them with me — you won’t miss the store-bought ones at all!

Ingredients & Substitutions

Here I explain the best ingredients for my sugar free granola bars recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Nuts & Seeds – I used almonds , pecans , pumpkin seeds (or sunflower seeds), and hemp hearts . You can mix it up with any keto nuts , but I like roasted nuts for the best flavor. Just make sure everything’s chopped small so the bars hold together.
• Sugar-Free Chocolate Chips – These are my go-to chips for anything chocolate. No sugar, no weird ingredients — they taste just like the real thing.
• Besti Powdered Monk Fruit Allulose Blend – My sweetener blends right in with no grittiness and tastes just like sugar. You can swap it with another powdered keto sweetener , but many of them can make your bars gritty, even if they’re powdered.
• Shredded Coconut – I go for medium flakes and always make sure they’re unsweetened.
• Almond Butter – Use the natural, drippy kind with no added sugar. Any nut butter you like should work.
• Egg – Holds these keto granola bars together. I haven’t tested egg subs , but a flax egg should work if you need it.
• Vanilla Extract & Sea Salt

How To Make Keto Granola Bars

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep & chop. Preheat your oven and line a baking dish with parchment. Add the almonds to a food processor and pulse a few times, then add the pecans and pulse again — just until everything’s roughly chopped.
2. Mix the dry ingredients. Transfer the chopped nuts to a big bowl. Stir in the pumpkin seeds, coconut, hemp hearts, sweetener, and a pinch of salt.
3. Make the binder. In a separate bowl, whisk together the almond butter, egg, and vanilla. Pour it into the nut mixture and stir until everything is coated and sticky.
4. Fold in chocolate. Fold in most of the chocolate chips — I save a little for the top — and mix it all together with a spatula.
5. Assemble. Press the mixture firmly into your lined dish, then sprinkle the rest of the chocolate chips on top. Lay a second piece of parchment over it and press down again to really pack it in.
6. Bake & slice. Bake until the edges are golden. Let the keto granola bars cool completely in the pan, then lift out and slice into bars.

My Recipe Tips

• Roasted nuts and seeds make the best keto granola bars. If yours are raw, just toss them in the oven for a few minutes before you start. And if they’re already salted, skip the salt in the recipe.
• Pulse, don’t blend. Pulsing in the food processor (instead of letting it run) chops everything more evenly without turning it into nut dust. You want a coarse chop — not whole, not floury — for the best texture and to keep the low carb granola bars from falling apart.
• Harder nuts go in before softer nuts, because they take longer to break down. For example, harder almonds go in before softer pecans. The same rule applies even if you use other nuts or seeds — keep hardness in mind.
• Dark pans can cause the edges to brown too fast. I used this glass baking dish so the bars bake more evenly without overbaking on the outside.
• The more firmly you press the mixture into the pan, the better the bars will hold together. I use a piece of parchment on top to really press it down without sticking.
• Cool completely before slicing. I know it’s tempting, but your keto granola bars will fall apart if they’re still warm. You can speed things up by popping the pan in the fridge for a bit. Totally worth the wait!
• Cut straight down, don’t seesaw your knife. I find a big chef’s knife straight down works best for clean cuts.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Almonds ▢
• 1/2 cup Pecans ▢
• 1/4 cup Pumpkin seeds ▢
• 1/4 cup Unsweetened shredded coconut ▢
• 1 tbsp Hemp hearts ▢
• 6 tbsp Besti Powdered Monk Fruit Allulose Blend ▢
• 1/4 tsp Sea salt ▢
• 3 tbsp Almond butter ▢
• 1 large Egg (whisked) ▢
• 1 tsp Vanilla extract ▢
• 1/3 cup Sugar-Free Dark Chocolate Chips ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8×8 inch (20×20 cm) baking dish with parchment paper .
2. Place almonds into a food processor . Pulse intermittently just a few times, then add pecans. Pulse intermittently a few more times, until nuts are chopped into 1/4 inch pieces. Do not overmix.
3. Transfer the nuts into a large bowl. Stir in pumpkin seeds, coconut, hemp seeds, Besti, and salt.
4. In a small bowl, whisk together the almond butter, egg, and vanilla. Stir the mixture into the large bowl with the nuts.
5. Use a spatula to fold in most of the chocolate chips and press them into the mixture. (Reserve about 2 tablespoons for the tops of the bars later.)
6. Press the mixture firmly into the lined baking dish. Press remaining chocolate chips into the top. Place a piece of parchment paper flush on the top and press again firmly to compact very tightly.
7. Bake for 15-18 minutes , until the edges turn darker golden brown.
8. Cool completely in the pan. Once cooled, lift the parchment paper out of the pan and slice into bars.

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Maya’s Recipe Notes

Serving size: 1 bar, about 4″x1.5″

• Tips: Check out my recipe tips above to help you nail the texture, keep your bars perfectly sturdy, and make sure every bite turns out delicious and satisfying!
• Variations: Variations: Don’t miss my recipe variations below to help you mix up the flavors and keep your bars from getting boring.
• Store: Keep in the pantry for a week or two, or in the fridge for a few weeks—just layer with parchment so they don’t stick.
• Freeze: Freeze in a single layer first, then transfer to a bag for up to 3 months.
• Note on nutrition info: For a larger serving size, you can cut into 8 bars instead of 12, and multiply all nutrition info by 1.5 times.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Granola Bars

Recipe Variations

Want to switch up your sugar free granola bars? Here are a few other flavors I’ve made:

• White chocolate cranberry – I swap in sugar-free white chocolate chips and toss in dried cranberries . A little orange zest makes it extra special!
• Peanut butter chocolate chip – Use peanut butter instead of almond butter.
• Mint chocolate – Add a splash of peppermint extract to the wet ingredients. Cool, minty, and chocolaty!
• White chocolate macadamia – Swap almonds for macadamias and use sugar-free white chocolate chips . These keto granola bars give me total bakery cookie vibes!
• Honey nut – I drizzle in a bit of my sugar-free honey with the almond butter. It adds a warm sweetness that works with any nut combo.

More Grab & Go Breakfast Recipes

If you like light and easy breakfast foods you can grab and go, you’ll love these make-ahead dishes too: