Keto Snack Nut Bars – Copycat KIND bars

Have you heard of KIND bars?  Sure you have.  They're a pretty popular individually wrapped nut snack bar.  Problem is, most of the flavors are not very keto-friendly with too much added sugar.  No worries, Keto Domain to the rescue for a keto nut bar recipe perfect for snacking on.  How did we develop these?  Read on!

Part of the problem with keto is that you can get really dependent on cheese and dairy as high fat foods.  There came a point recently when I realized just how much cheese I was eating on a daily basis.  I mean, yikes.  I got stuck in a rut, and any time I wanted to satisfy my stomach with a quick bite, I went for a cheese stick.  When I finally realized just how bad I felt, I decided I would try to cut out dairy for a little while.  I'm not lactose-intolerant so eating dairy wasn't the problem, it was the amounts of it.

When I was trying to think of a non-dairy snack I could eat that was actually satisfying, I realized I didn't really have any go-to keto snacks.  Of course, I do snack on a handful of almonds every now and then, or cut up some zucchini sticks and dip them in guacamole.  But I was trying to think of snacks that were more "grab-and-go" type snacks, like granola bars used to be for me prior to keto.  And I honestly did not have any grab-and-go keto snacks besides cheese sticks and "grabbing" an entire bag of almonds to take with me.

That's where this keto nut bar recipe came in.  I used to love eating KIND bars when I was pre-keto.  I knew nuts were good for me, and it seemed they usually had small amounts of sugar (learn how to read the nutrition label - some flavors more than others).  I would even go as far as to say you could still eat some flavors of KIND bars on keto, you would just have to watch your carbs the rest of the day.

In any case, I knew making a copy-cat keto KIND bar was possible.  I didn't even need the slightly sweet flavor KIND bars had, I just wanted a ready-to-eat keto snack that wasn't dairy!  I made up this recipe in one sitting.  It was kind of a hope and prayer that these keto snack bars would stick together without rice syrup or glucose syrup, but they did!!!

Making Copycat Keto KIND bars

Pre Baking Nut Bars

Let me reiterate, these are not a sweet flavored nut bar.  They have just a hint of sweet and cocoa in a nut bar, perfect for a snack on the keto diet.  If you want a sweet bar, you'll need to (at least) double the sweetener I used.

You can use any combination of nuts you want in this keto snack bar.  Since I eat all sorts of nuts and had them on hand, I used a huge variety.  If I were to do it again, I might substitute pecans for the walnuts - they have more of a buttery/sweet flavor to add to the nut bar.  I also may put in more cashews, but they have quite a few carbs.  The fun part of this is that I'll definitely be coming up with more flavors for these copy-cat keto KIND bars.

If you don't have ghee on hand, you can see how butter or coconut oil will work as a substitution, but I can't guarantee the nut bars will hold together as well without ghee.  Ghee is more solidified than either at room temperature, so that risk is up to you!  Definitely don't try to substitute the coconut butter, it's definitely a keeper for this recipe.   We use this coconut butter from Whole Foods, but you can buy it online from Amazon too!

Definitely follow the directions on this recipe.  It would be a shame to ruin so many yummy nuts.


Nutrition Info: Makes 16 nut bars.

Per nut bar:  Calories: 112 calories, 1.9 net carbs, 2 grams fiber

Macronutrients: Fat: 76%, Protein: 11% Carbs: 13%

Print Recipe
Keto Snack Nut Bars - Copycat KIND bars
A keto nut bar that is good enough to be a copy-cat keto KIND bar. Very light sweetness with a salt and cocoa flavor. Holds together well too if you follow the directions!
Votes: 2
Rating: 4.5
You:
Rate this recipe!
Prep Time 20 minutes
Cook Time 20 minutes
Passive Time 40 minutes
Servings
bars
Ingredients
Prep Time 20 minutes
Cook Time 20 minutes
Passive Time 40 minutes
Servings
bars
Ingredients
Votes: 2
Rating: 4.5
You:
Rate this recipe!
Instructions
  1. Spread all nuts on a baking pan.
  2. Toast all nuts in pan for about 10 minutes at 300F. Allow them to get only a little bit of brown and take out of the oven.
  3. Allow to cool to handle, but not completely cold. In the meantime, make the chocolate layer:
  4. Melt 2 tbsp coconut butter, 2 tsp ghee, 2 tsp cocoa powder, 1/2 tsp vanilla and 1/2 tsp erythritol together in a sauce pan at low heat. This doesn't take long or much heat at all.
  5. Mix thoroughly. Pour on 8x8" greased, non-stick pan in one layer to cover bottom of pan.
  6. Now that nuts are no longer hot to touch, chop them up. Cut up all nuts into at least 1/2 pieces, some like almonds and cashews into 1/4 pieces.
  7. In a bowl, mix in chopped nuts, ground flaxseed, ground chia seeds, shredded coconut and cinnamon.
  8. In a sauce pan (can be the same sauce pan used for chocolate layer), melt remaining ghee and coconut butter. (1 tbsp coconut butter and 2 tsp ghee).
  9. Mix in remaining 2 tsp erythritol and 1 tsp vanilla into melted butter mixture.
  10. Stir in butter mixture to nut mixture. Mix until uniform.
  11. Stir in egg white and allow to coat all mixture. If you only have small eggs, use 2 egg whites.
  12. Once thoroughly mixed, spoon into 8x8" pan on top of chocolate layer. Press into pan so that the nut layer is even and touches all sides of pan. Chocolate layer will mush into nuts, it's ok.
  13. Bake for 10 minutes at 325F.
  14. Remove from oven and allow to cool so that it can be handled, about 20 minutes.
  15. Cut into 16 bars (4x4 rows) and separate nuts from side of pan.
  16. Now allow to cool to room temperature.
  17. Once at room temp, set in refrigerator for about 1 hour to cool completely. Remove each bar. Store in tupperware or plastic bag, but recommended to store in refrigerator!
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4 Comments
    1. I’m glad you like them, but sorry to hear they did’t hold together. Did you use ghee? And did you let them cool slightly before cutting? I really liked them as a real snack option to replace any granola bar type cravings 🙂

  1. Great receipt, you might want to leave out the cashews, since they one of the highest carb nuts. Otherwise great job

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