Chocolate Orange Low Carb Protein Bars

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

These bars are my absolute favourite!  With the taste of a Terry’s Chocolate Orange® but the moist, chewy texture of a brownie, the challenge is eating just ONE! Really!

Each one has only 6 1/2 g net carbs and 34 g of protein per bar and have almost 21 g of healthy fats and are great as a meal replacement on your Meal Plan, but remember; one serving is one bar. Seriously, they are that good!

Chocolate Orange LCHF Protein Bars Nutritional Information – from Cronometer

The texture is a little firmer than the chocolate orange ones, so they travel well in zipper lock sandwich or snack bag and can go with you to the office, the gym or school. (The might even survive in a bicycle shirt pocket, for the reader who was looking for that!)

Chocolate Orange LCHF Protein Bars (tastes like a “Terry’s Chocolate Orange®”)

These use clarified butter (ghee) and tahini (ground sesame paste) and I recommend using peppermint orange extract and the freshest 100% tahini sesame butter (no added soybeans oil).

I hope you enjoy these!

To our good health,

Joy

P.S. If you have questions about the types of in-person and Distance Consultation services that I provide, please send me a note using the “Contact Me” form on this web page.


Chocolate Orange Low Carb Protein Bars

INGREDIENTS

1 cup flax meal, ground

6-8 Tbsp coconut flour

13 scoops whey isolate protein powder, unsweetened

6 Tbsp 100% cocoa powder, sifted

3 Tbsp Swerve® sweetener

1/2 tsp sea salt, ground

1 cup 100% pure tahini (ground sesame butter), unsweetened

5 Tbsp ghee, melted

1 ½ tsp real orange extract

1 cup filtered water

DIRECTIONS

Mix all dry ingredients together.

Melt the ghee over a low heat, until just barely melted.

Put the tahini (sesame butter) in a deep bowl and slowly stir in the melted ghee. Gradually stir in the water, stirring very well until completely blended and smooth, then add the orange extract.

Pour the sesame butter (tahini), ghee and water mixture into the dry ingredients and mix well with a large spoon, until it forms a firm dough.  Gather the ball together with your hands and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist.

Grease a 7 ½ x 11-inch baking pan (or line with plastic wrap) and gently press the dough into pan and place another sheet of plastic wrap on top).

Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the dough is flat.

Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.

When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.

Chocolate Orange LCHF Protein Bars (tastes like a “Terry’s Chocolate Orange®”)

Enjoy!

If you would like to read well-researched, credible “Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/


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Chocolate Mint Low Carb Protein Bars

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

These low carb chocolate mint protein bars are moist and fudgey and seem way too decadent to be as healthy as they are. Compared to other low carb chocolate mint bars available on the market which have less than 10 g of protein each, these boast a whopping 34 g of protein per bar, have 16 g of healthy fats and are just a touch over 4 g of net carbs each! With macros like this, these bars are great to grab as a meal replacement on your Meal Plan.

Chocolate Mint Low Carb Protein Bars – packed to go

These also travel very well in a lockable containers so they can go with you to the office, to the gym or tucked in a backpack …that is, if they don’t all get eaten first!

 

 

I’m not generally one to think of things in terms of “dessert” but these bars could easily make a super-healthy no-bake brownie, with 1/2 cup of chopped walnuts added and cut in squares!

For those who’d prefer a slightly firmer texture bar (similar to the two layer protein bars I posted previously), simply add an extra 2 Tbsp. of coconut flour where indicated in the recipe, below.

One the suggestions of someone on social media gave me after I created the two-layer protein bars was to use butter in place of coconut oil for the fat profile. These use clarified butter (ghee) and the taste is amazing!  As always, I recommend using genuine flavouring; including natural vanilla extract and pure peppermint / mint extract and 100% almond butter (no added soybeans oil).

I do hope you enjoy these as much as I do!

To our good health,

Joy

P.S. If you have questions about the types of in-person and Distance Consultation services that I provide, please send me a note using the “Contact Me” form on this web page.


Chocolate Mint Low Carb Protein Bars

INGREDIENTS

1 cup flax meal, ground

6-8 Tbsp coconut flour

13 scoops whey isolate protein powder, unsweetened

6 Tbsp 100% cocoa powder, sifted

3 Tbsp Swerve® sweetener

1/2 tsp sea salt, ground

1 cup 100% pure almond butter, unsweetened

5 Tbsp ghee, melted

1 ½ tsp real vanilla extract

1 ½ tsp pure peppermint and mint extract

1 cup filtered water

 

DIRECTIONS

Mix all dry ingredients together.

Melt the ghee over a low heat, until just barely melted.

Put the almond butter in a deep bowl and slowly stir in the melted ghee. Gradually stir in the water, stirring very well until completely blended and smooth, then add the vanilla extract and mint extract.

Pour the almond butter, ghee and water mixture into the dry ingredients and mix well with a large spoon, until it forms a dough. [Add a little extra coconut flour, if it’s humid outside or if you want a firmer texture bar.]

If making a firmer bar with added coconut flour, gather the ball together with your hands and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist. With less coconut flour, simply stir very well, making sure there is no remaining unmixed ingredients at the bottom of the bowl.

Grease a 7 ½ x 11-inch baking pan (or line with plastic wrap) and gently press the dough into pan and place another sheet of plastic wrap on top).

Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the dough is flat.

Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.

When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.

Enjoy!


If you would like to read well-researched, credible “Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/

Low Carb High Fat (Keto) Protein Bars

This recipe is posted as a courtesy to those following a variety of low-carb and ketogenic diets (not necessarily Meal Plans designed by me). This recipe may or may not be appropriate for you.

Most people who follow a low carb or ketogenic (keto) lifestyle find themselves in those situations where they need a quick ‘something’ that functions as a meal, and while grabbing one of those commercially prepared packages is tempting, quick and easy protein bars created in minutes at home are so much better!

These Low Carb High Fat (Keto) Protein Bars were created with one of my young adult sons in mind, as he has already achieved his ideal weight and waist circumference eating a low carb, ketogenic diet, and sometimes hasn’t got time for lunch.  His job is very physically demanding, so having an adequate source of protein and fat, with minimal carbohydrates is essential. They are also super easy to make, that even someone who doesn’t bake can make these as there is no baking involved!

I designed these yesterday afternoon and after dinner, at my son’s urging, we tried one (actually I tasted a piece of one and he ate the rest of mine and his, even though we had just finished a delicious dinner of BBQ’d fish and salad).  They were that good! 

What is especially lovely about these bars is they aren’t too sweet with no stevia aftertaste!

Nutritional Information

These bars pack a nutrition punch and don’t cost the exorbitant amount commercially available ones do (often costing $5 – $6 each).

Just one of these Low Carb (Keto) Protein Bars is an excellent source of protein (25.6 g protein – including 2 g of the essential amino acid  leucine which is important in preserving and building muscle mass), is an excellent source of fiber (9 g), and is high in iron (3 mg) and calcium (212 mg). They also have 2.7 g of Omega 3 fatty acids each.

The recipe along with some photos, is below;

Macronutrient Analysis of Low Carb High Fat (Keto) 2 layer protein bars (Cronometer software)

Low carb high fat (keto) 2 layer protein bars  

 

INGREDIENTS

BOTTOM LAYER

1/2 cup flax meal, ground

2 Tbsp coconut flour

2 Tbsp white sesame seeds, whole

10 Tbsp whey isolate protein powder, unsweetened

3 Tbsp 100% cocoa powder, sifted

 1 tsp Swerve® sweetener

1/4 tsp sea salt, ground

 1/2 cup peanut butter, unsweetened

2 Tbsp coconut oil, melted

1 tsp real vanilla extract

1/2 cup filtered water

TOP LAYER

1/2 cup flax meal, ground

2 Tbsp coconut flour

2 Tbsp white sesame seeds, whole

13 Tbsp whey isolate protein powder, unsweetened

1 tsp Swerve® sweetener

1/4 tsp sea salt, ground

 1/2 cup tahini (sesame seed butter)

2 Tbsp coconut oil, melted

1 tsp real vanilla extract (or the seeds from inside a vanilla bean)

1/2 cup filtered water

DIRECTIONS

  1. Mix all dry ingredients for the bottom layer together.
  2. Melt the coconut oil over a low heat, until just barely melted.
  3. Put the peanut butter in a deep bowl and slowly stir in the melted coconut oil. Gradually stir in the water, stirring very well until completely blended and smooth, then add the vanilla extract.
  4. Pour the peanut butter, coconut oil and water mixture into the dry ingredients and mix well with a large spoon, until it forms a dough. Gather the ball together with your hands, and knead as you would for a bread dough, to make sure all the dry ingredients are uniformly moist.
  5. Grease a 7 ½ x 11-inch baking pan and gently press the dough into pan. You can wet your hands with a little bit of water to make the process easier. Take a small, empty glass jar (or drinking glass) and use it like a rolling pin, to make the bottom layer (the chocolate one) flat.
  6. Repeat the same procedure to make the top layer, except substitute tahini (sesame butter) for the peanut butter, omit the cocoa powder and increase the whey isolate powder by 3 Tbsp. (13 Tbsp instead of 10).
  7. Gently place the top layer mixture over the pressed bottom layer, then use hands that are dampened with a bit of water, to press the top layer flat. You can use the glass jar or glass drinking glass as a rolling pin, to make sure the top is uniformly flat.
  8. Cover well with a plastic bag and chill in the refrigerator for at least 6 hours, or overnight.
  9. When ready to serve, cut down the middle lengthwise and then across into 6 even pieces. Makes 12 bars.
  10. Enjoy!

If you have questions about the local or long distance low carb and keto services that I provide, please visit the “Services” tab  located above (or you can download a one sheet summary in pdf format here).

Feel free to drop me a note through the “Contact Me” form should you have any questions or want additional information.

To our good health!

Joy

If you would like to read well-researched, credible “Science Made Simple”  articles on the use of a low carb or ketogenic diet for weight loss, as well as to significantly improve and even reverse the symptoms of Type 2 Diabetes, high cholesterol and other metabolic-related symptoms, please  click here.

You can follow me at:

 https://twitter.com/lchfRD

  https://www.facebook.com/lchfRD/