Keto Chia Breakfast Bars Recipe
Protein bars, energy bars, granola bars…there are a lot of options in the portable food market these days, but it’s an extreme challenge to find ones that keep you in ketosis.
Even if you do find options that won’t send your blood sugar sailing, your heart might skip some beats when you see how much they cost. Reassure your bank account and your body with these keto chia breakfast bars.
How I Made This Keto
Check out some recipes for breakfast bars and you’ll quickly notice one thing in common: they’re full of grain. They’re gluten-filled, flour-based, sugar-laden nightmares.
It hardly seems fair – why should you have to miss out on the convenience of a grab-and-go meal just because you’re trying to do right by your body? Well, now you don’t have to.
These delicious savory-sweet bars are the answer to your weekday breakfast challenges, and all it takes is a few simple swaps.
First, I replaced the sugar or brown sugar typically residing in breakfast bars with Swerve confectioner’s sweetener. Swerve is a natural sweetener that won’t affect your blood glucose level.
I also replaced oats and flour with chia seeds, nuts, mixed seeds, and coconut flakes. I love using a variety of nuts and mixed seeds – not only do your taste buds get a nice variety, but you’ll be getting different levels of nutrients from each.
The chia seeds are mixed with water to make a “fake egg,” or binding agent that will help everything to stick together. It’s a good trick to use in other recipes requiring egg substitution as well.
Start roasting the nuts at a low temperature of 280 F (140 C) so they don’t burn. You’ll raise the temperature later to bring the bars to a light golden toast.
Check the sweetness before you press the bars into a dish so you can add more Swerve if necessary.
- 1 1/4 Tablespoons of ground chia seeds (15 g)
- 6 1/2 Tablespoons of water (96 ml)
- 3.5oz of mixed nuts (100 g)
- 1.4oz of mixed seeds (39 g)
- 10 Tablespoons of coconut flakes (40 g)
- 2 Tablespoons of Swerve confectioner’s sweetener
- Preheat oven to 280 F (140 C).
- Mix the ground chia and water together. Set aside.
- Blend the nuts in a food processor until coarse, but not a powder. Combine the nuts, seeds, coconut, and sweetener in a bowl. Stir in the chia egg and mix well.
- Pour the mixture into a dish lined with parchment paper and press down firmly. Place in the oven for 1 hour 10 minutes, then remove from the oven.
- Turn the oven up to 320°F (160°C) and slice into 6 bars. Bake for another 5 minutes until golden.
- Remove and allow to cool. Store in an airtight container.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 2 g
- Calories: 116
- Sugar: 0 g
- Fat: 11 g
- Carbohydrates: 5 g
- Fiber: 3 g
- Protein: 3 g