Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Smores Bars Recipe
• Ingredients & Substitutions
• How To Make Keto Smores Bars
• Storage Instructions
• More Ways To Use Sugar-Free Chocolate Chips
• Recommended Tools
• Keto Smores Bars (Easy, 3.3g Net Carbs) Recipe card
• Recipe Reviews

Keto smores bars are the perfect trio of melty sugar-free chocolate, gooey keto marshmallows, and a golden crispy crust — no campfire required! These are one of my new favorite keto desserts to share at parties and picnics and everyone just loves them.

If you’re grilling up some juicy hamburgers outdoors or baking a low carb cheeseburger casserole indoors, this keto smores bar recipe feels like summer anytime… without the extra steps of making sugar-free graham crackers , homemade marshmallows, or sugar free chocolate bars .

I’ve been making homemade sugar-free marshmallows for years, but there’s one thing they were missing: the ability to brown without melting into a puddle! That’s why I was so excited when ChocZero made keto marshmallows. These brown and melt just like regular ones (with no sugar, sugar alcohols, soy, or GMOs) — perfect for low carb smores and keto baking !

So even though it’s too cold for outdoor smores where I live at the moment, I used the marshmallows to make these keto smores bars right away. (But yes , they work great for roasting over a campfire or making regular smores, too!)

Why You’ll Love This Keto Smores Bars Recipe

• Nutty, sweet, chocolaty flavor
• Crunchy, creamy, gooey texture
• Marshmallows that actually brown on top!
• Perfect make ahead dessert
• 3.3g net carbs per serving
• Sugar free and gluten free treat
• Freezer friendly

Ingredients & Substitutions

Here I explain the best ingredients for this keto s’mores recipe, what each one does in the recipe, and substitution options. For measurements, see the recipe card below .

• Wholesome Yum Almond Flour – This flour has a fine milled texture that perfectly mimics graham cracker crumbs.
• Besti Brown Monk Fruit Allulose Blend – My favorite sweetener to capture the classic molasses flavor of graham crackers. You could use a different sugar substitute (and check this sweetener conversion chart for correct amounts), but the flavor will not be the same.
• Cinnamon – Adds a fragrant, spicy note to the crust.
• Sea Salt – Elevates and balances the sweet flavor.
• Butter – Use an unsalted variety for best results. Coconut oil is fine to substitute if needed.
• Keto Honey – For creating a golden sweet flavor in the graham cracker crust. This one pours and tastes just like real honey!
• ChocZero Dark Chocolate Chips – Creates the best rich chocolate flavor in this keto smores recipe.
• ChocZero Sugar Free Marshmallows – If you want toasted marshmallows, these are the only sugar-free ones I know of that will actually brown! Cut in half crosswise.

How To Make Keto Smores Bars

This section shows how to make smores keto, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Make the crust. Line a baking pan ( this one is the perfect size ) with parchment paper. Mix almond flour, Besti brown, cinnamon, and salt in a bowl. Melt butter and keto honey in a small bowl and mix until smooth. Combine melted butter mixture with dry ingredients.
2. Bake the crust. Add 2/3 of the crust mixture to the pan and press into place. Bake until edges are golden. Cool for about 5 minutes.

1. Layer the chocolate and marshmallows. Sprinkle chocolate chips over the crust. Arrange halved marshmallows over the chocolate.

1. Add topping. Crumble the remaining graham crust dough over the marshmallows.
2. Bake. Remove keto smores from the oven when the marshmallows turn golden brown. (You can also place the pan under the broiler for a minute or two if you want them more browned.) Cool partially, then remove from the pan and serve warm.

TIP: For the best marshmallow texture, enjoy the bars while they are still warm.

They will be too soft to hold, but the marshmallow texture will be gooey. After they cool, they will be more sturdy, but the marshmallows harden a bit. You can reheat them in the microwave if needed, but keep in mind that the top will continue to brown.

Storage Instructions

• Store: Cool completely and store in a covered container no the counter for up to 3 days, or in the fridge for up to 1 week.
• Reheat: Warm keto smores in the microwave at 15 second intervals until the marshmallows are soft again.
• Freeze: Wrap single keto smores bars in plastic wrap, then store in a freezer-safe container for up to 4 months. Thaw at room temperature.

More Ways To Use Sugar-Free Chocolate Chips

Besides these keto friendly smores bars, try these other keto chocolate desserts :

Keto Chocolate Peanut Butter Bars

Keto Magic Cookie Bars

Keto Cheesecake Brownies

Keto No Bake Cookies

Recommended Tools

• 8×8 Baking Pan – My favorite nonstick pan for low carb and keto smore bars (and made in the USA!).
• Spatula Set – The best for stirring dough, scraping bowls, and pressing into pans. Find them at Amazon or Target .

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 2 tbsp Besti Brown Monk Fruit Allulose Blend ▢
• 1 tsp Cinnamon ▢
• 1/4 tsp Sea salt ▢
• 5 tbsp Unsalted butter (melted) ▢
• 1 tbsp Wholesome Yum Zero Sugar Honey Substitute ▢
• 1 cup ChocZero Sugar-Free Dark Chocolate Chips ▢
• 1 cup ChocZero Sugar-Free Marshmallows (cut in half crosswise) ▢

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 baking pan with parchment paper , with the paper going up the sides of the pan. Set aside.
2. In a large mixing bowl, stir together the almond flour, Besti Brown, cinnamon, and sea salt.
3. Combine butter and keto honey in a small bowl. Heat in the microwave until the butter melts. Stir until mostly smooth.
4. Add the melted butter mixture to the dry ingredients, and mix until well combined.
5. Transfer all except 1/3 cup of the dough to the prepared pan and press it down with a spatula . (Reserve 1/3 cup for topping).
6. Bake for 10-12 minutes , until the edges are golden. Let the crust cool for 5 minutes .
7. Sprinkle the chocolate chips over the crust. Arrange the halved marshmallows over the chocolate, then crumble the remaining dough mixture over the marshmallows.
8. Bake for about 10 minutes , until the marshmallows are a little golden.
9. If you want darker marshmallows, place the pan under the broiler for about 1 minute , until browned to your liking. (Watch them closely so they don’t burn.)
10. Let the keto smores bars cool for 10-15 minutes in the pan, until they are no longer piping hot but still warm, then gently lift using the edges of the parchment paper and slice.
11. For the best marshmallow texture, enjoy the bars while they are still warm. They will be too soft to hold, but the marshmallow texture will be gooey. After they cool, they will be more sturdy, but the marshmallows harden a bit. You can reheat them in the microwave if needed, but keep in mind that the top will continue to brown.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 bar

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 Smores Bars

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 Smores Bars (Easy, 3.3g Net Carbs)

Keto smores bars have the rich chocolate, gooey marshmallow, and graham cracker flavor of classic smores, with 15 minutes prep and no sugar!

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-smores-bars/

Ingredients

• 2 1/2 cups Wholesome Yum Blanched Almond Flour
• 2 tbsp Besti Brown Monk Fruit Allulose Blend
• 1 tsp Cinnamon
• 1/4 tsp Sea salt
• 5 tbsp Unsalted butter (melted)
• 1 tbsp Wholesome Yum Zero Sugar Honey Substitute
• 1 cup ChocZero Sugar-Free Dark Chocolate Chips
• 1 cup ChocZero Sugar-Free Marshmallows (cut in half crosswise)

Instructions

1. Preheat the oven to 350 degrees F (177 degrees C). Line an 8x8 inch baking pan with parchment paper , with the paper going up the sides of the pan. Set aside.
2. In a large mixing bowl, stir together the almond flour, Besti Brown, cinnamon, and sea salt.
3. Combine butter and keto honey in a small bowl. Heat in the microwave until the butter melts. Stir until mostly smooth.
4. Add the melted butter mixture to the dry ingredients, and mix until well combined.
5. Transfer all except 1/3 cup of the dough to the prepared pan and press it down with a spatula . (Reserve 1/3 cup for topping).
6. Bake for 10-12 minutes , until the edges are golden. Let the crust cool for 5 minutes .
7. Sprinkle the chocolate chips over the crust. Arrange the halved marshmallows over the chocolate, then crumble the remaining dough mixture over the marshmallows.
8. Bake for about 10 minutes , until the marshmallows are a little golden.
9. If you want darker marshmallows, place the pan under the broiler for about 1 minute , until browned to your liking. (Watch them closely so they don’t burn.)
10. Let the keto smores bars cool for 10-15 minutes in the pan, until they are no longer piping hot but still warm, then gently lift using the edges of the parchment paper and slice.
11. For the best marshmallow texture, enjoy the bars while they are still warm. They will be too soft to hold, but the marshmallow texture will be gooey. After they cool, they will be more sturdy, but the marshmallows harden a bit. You can reheat them in the microwave if needed, but keep in mind that the top will continue to brown.

Maya’s Recipe Notes

Serving size: 1 bar

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. :)