Free Printable: Low Carb & Keto Food List

• These Protein Bars Taste Like Candy Bars (But Keep Me Full For Hours)
• Ingredients & Substitutions
• How To Make Protein Bars
• My Recipe Tips For The Perfect Snack
• Protein Bars (Low Carb & Sugar Free) Recipe card
• More High Protein Recipes
• Recipe Reviews

These Protein Bars Taste Like Candy Bars (But Keep Me Full For Hours)

Are these low carb protein bars a snack or a treat? Honestly, they check both boxes. They’re sweet, nutty, chocolaty, and packed with protein — kind of like a cross between a brownie and a truffle , but with ingredients you can feel good about. I’ve made all kinds of protein bar recipes over the years, and this version is the one I always come back to. Here’s why they stand out:

• Taste like a Nutella brownie – I made these for a quick snack , but my husband thought they were brownies. The hazelnuts and cocoa make them taste rich, indulgent, and way better than any store-bought bar I’ve tried.
• Fast & easy – With fewer than 10 ingredients, these high-protein bars come together in just 15 minutes. No baking needed — just mix, press, and chill.
• Naturally healthy and low carb – Each bar has over 6 grams of protein and is made with simple, natural ingredients. They’re low carb, gluten-free, and free from artificial sweeteners.
• Perfect for grab-and-go – I keep a stash in the fridge for post-workout bites or that 3pm snack attack. If you miss the convenience of packaged bars, these make it so much easier to stay on track whether you’re low carb or not.

One bite and you’ll see how good healthy can be. Make a batch with me!

“These are amazing! Even the rest of the family can’t keep their hands off them! I will be making more this week. One of my favorite keto recipes!” –Louise

⭐⭐⭐⭐⭐

Ingredients & Substitutions

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

• Wholesome Yum Blanched Almond Flour – This is my go-to for protein bars because it’s super fine and gives the best texture. Other almond flours can be gritty. For a nut-free option, you can try sunflower seed flour, but I haven’t tested it.
• Hazelnuts – These form the base of my low carb protein bars recipe and give them that rich, nutty flavor that’s kind of like Nutella. You could also use almonds, but the flavor will be different.
• Cocoa Powder – I use Dutch processed cocoa for a smoother, deeper flavor, but regular cocoa powder works too.
• Collagen Protein Powder – I like using collagen because it blends smoothly and keeps the bars from getting gritty. Whey protein or soy protein works too, but some brands may make the dough a bit drier.
• Besti Powdered Monk Fruit Allulose Blend – This is the sweetener I use in almost all my no bake snacks (like fat bombs ) because it dissolves so well and has no weird aftertaste. Other sweeteners can leave a bitter flavor on your taste buds, but this one’s smooth and clean.
• Almond butter – Adds healthy fats and helps the bars stick together. You could use peanut butter if that’s what you have.
• Cocoa Butter – This keeps the bars firm and gives them a melt-in-your-mouth feel. Coconut oil, almond butter, or extra chocolate chips can work, but the texture will be softer.
• Sugar-free Dark Chocolate Chips – Totally optional, but I like to melt and drizzle a little on top. It makes the bars feel more like a treat while still keeping them low sugar.
• Sea Salt

How To Make Protein 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. Grind the hazelnuts. Add them to a food processor and pulse until they’re broken down into a fine, meal-like texture.
2. Mix dry ingredients. Add the almond flour, cocoa powder, protein powder, sweetener, and salt. Pulse just until everything’s combined, then scrape down the sides and pulse again.

1. Add wet ingredients. Pour in the almond butter and melted cocoa butter. Process until a dough forms that pulls away from the sides and feels firm but slightly tacky. If it looks uneven, I scrape and blend a little more.
2. Press and top. Press the dough firmly into a baking dish (I used a square 8×8 pan). Sprinkle with chopped hazelnuts and drizzle with melted chocolate.
3. Chill and cut. Pop the protein bars into the fridge until they’re firm.

My Recipe Tips For The Perfect Snack

• Blanched hazelnuts make the texture smoother. If yours have skins, just roast them until toasty, then rub them in a kitchen towel to remove the skins before using.
• Scrape the food processor often. The dough can get stuck around the edges, so pausing to scrape it down helps everything mix evenly without over-processing.
• Don’t skip the parchment paper. I like to clip the edges to the pan so it doesn’t slide around when pressing in the dough. It makes the whole process way easier.
• Check the dough texture before pressing. It should look firm and shiny and feel solid when you press it, not runny or crumbly.
• Let the bars fully chill before slicing. If they’re too soft, they’ll fall apart when you cut them. I always wait until they feel really firm to the touch.
• I use a large chef’s knife and cut straight down or with a gentle rocking motion. If you use a see-saw motion, the bars can crumble.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 1/4 cups Blanched hazelnuts (divided into 1 cup and 1/4 cup) ▢
• 1 cup Wholesome Yum Blanched Almond Flour ▢
• 2 tbsp Dutch processed cocoa powder ▢
• 1/4 cup Collagen protein powder ▢
• 1/2 cup Besti powdered monk fruit allulose blend ▢
• 1/4 tsp Sea salt ▢
• 2 tbsp Almond butter (the slightly runny kind) ▢
• 1 oz Cocoa butter (melted) ▢
• Sugar-free dark chocolate chips (melted; optional, for drizzling) ▢

Instructions

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

1. Line an 8×8 pan with parchment paper, allowing it to hang over at least 2 sides.
2. Place 1 cup hazelnuts into a food processor . Pulse until you get a fine meal-like consistency.
3. Add the almond flour, cocoa powder, protein powder, Besti, and sea salt. Pulse a few times, just until mixed. Scrape the sides of the food processor and pulse again.
4. Add the almond butter and melted cocoa butter. Process continuously until a dough forms, pulls away from the center, feels firm to the touch, and leaves a fingerprint when pressed. It should be firm and shiny, not runny or crumbly. If it’s not uniform, you may need to manually stir and scrape the sides, then process more.
5. Press the protein bar dough tightly and evenly into the lined pan. Chop the remaining 1/4 cup hazelnuts and press into the top. If desired, drizzle with melted chocolate (optional).
6. Place the pan in the fridge and chill for at least 1-2 hours , or until very firm. Run a knife along the edges of the pan if any part of the bars are touching the pan directly and not the parchment paper. Lift the bars out of the pan using the edges of the parchment paper, slide onto a cutting board, and cut into 12 bars, using a large chef’s knife with a straight down motion or rocking motion (do not see-saw, or bars may crumble).
7. Store bars in the fridge, between layers of parchment paper.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1 bar, or 1/12 of the recipe

• Tips: Check out my recipe tips above to help you get the right texture, slice clean bars, and make this protein bars recipe come out just right.
• Store: Keep low carb protein bars in an airtight container in the fridge for up to a week. I like to layer them with parchment so they don’t stick.
• Meal prep: If you’re taking them on the go, wrap each bar in parchment, pack them in a small container, and add a mini ice pack to keep them cool.
• Freeze: You can also freeze these bars for longer storage. Just wrap them individually and store in a freezer-safe container for up to 3 months.

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.

Protein Bars

More High Protein Recipes

If you loved this protein bars recipe, check out some of my other high protein recipes — they make the perfect filling snack any time of day:

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!)

Protein Bars (Low Carb & Sugar Free)

My low carb protein bars recipe is made with nuts, collagen, and cocoa. They’re easy, no bake, and the perfect sweet snack.

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-low-carb-protein-bars-recipe/

Ingredients

• 1 1/4 cups Blanched hazelnuts (divided into 1 cup and 1/4 cup)
• 1 cup Wholesome Yum Blanched Almond Flour
• 2 tbsp Dutch processed cocoa powder
• 1/4 cup Collagen protein powder
• 1/2 cup Besti powdered monk fruit allulose blend
• 1/4 tsp Sea salt
• 2 tbsp Almond butter (the slightly runny kind)
• 1 oz Cocoa butter (melted)
• Sugar-free dark chocolate chips (melted; optional, for drizzling)

Instructions

1. Line an 8x8 pan with parchment paper, allowing it to hang over at least 2 sides.
2. Place 1 cup hazelnuts into a food processor . Pulse until you get a fine meal-like consistency.
3. Add the almond flour, cocoa powder, protein powder, Besti, and sea salt. Pulse a few times, just until mixed. Scrape the sides of the food processor and pulse again.
4. Add the almond butter and melted cocoa butter. Process continuously until a dough forms, pulls away from the center, feels firm to the touch, and leaves a fingerprint when pressed. It should be firm and shiny, not runny or crumbly. If it’s not uniform, you may need to manually stir and scrape the sides, then process more.
5. Press the protein bar dough tightly and evenly into the lined pan. Chop the remaining 1/4 cup hazelnuts and press into the top. If desired, drizzle with melted chocolate (optional).
6. Place the pan in the fridge and chill for at least 1-2 hours , or until very firm. Run a knife along the edges of the pan if any part of the bars are touching the pan directly and not the parchment paper. Lift the bars out of the pan using the edges of the parchment paper, slide onto a cutting board, and cut into 12 bars, using a large chef’s knife with a straight down motion or rocking motion (do not see-saw, or bars may crumble).
7. Store bars in the fridge, between layers of parchment paper.

Maya’s Recipe Notes

Serving size: 1 bar, or 1/12 of the recipe

• Tips: Check out my recipe tips above to help you get the right texture, slice clean bars, and make this protein bars recipe come out just right.
• Store: Keep low carb protein bars in an airtight container in the fridge for up to a week. I like to layer them with parchment so they don’t stick.
• Meal prep: If you’re taking them on the go, wrap each bar in parchment, pack them in a small container, and add a mini ice pack to keep them cool.
• Freeze: You can also freeze these bars for longer storage. Just wrap them individually and store in a freezer-safe container for up to 3 months.

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. :)