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    Home » Keto Brownies & Bars » Keto Protein Bars – White Chocolate Macadamia

    Published: May 14, 2023 by Carolyn

    Keto Protein Bars – White Chocolate Macadamia

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    These keto protein bars take just 15 minutes to make and have 13g of protein per serving. They’re made with heart healthy macadamia nuts and sugar-free white chocolate for a delectable keto snack. Only 2g net carbs per bar!

    Two keto protein bars on a white plate with macadamia nuts and white chocolate chips in the background.

    Stop right there! Before you go wasting any more money on pre-packaged snacks, you have to give this recipe for keto protein bars a try. They are so delicious and easy to make. No oven required.

    And they’re packed with healthy goodness too! Made with antioxidant-rich macadamia nuts, they have plenty of healthy fats and fiber and contain almost 14g of protein. If you’re a fan of my Keto White Chocolate Macadamia Nut Cookies, you will adore these bars.

    A hand holding up a macadamia nut keto protein bar.

    Why make your own keto protein bars?

    I find that as I get older, my protein needs have increased on keto. And research supports this idea as well, particularly in women. So I have a growing list of low carb high protein recipes, like my tasty Peanut Butter Protein Balls.

    There are so many brands of keto protein bars on the market and I find the vast majority of them disappointing. They don’t taste great, have an odd texture, and many of them have questionable ingredients.

    Making your own is so easy and you know exactly what goes into them. And you can adjust to your tastes, making them sweeter or less sweet and switching up the flavor profile as you like.

    Even better, these homemade protein bars have only 2g net carbs. Compare that to the 4 to 5g in many pre-packaged bars. Have I sold you yet? Let’s get started!

    Ingredients you need

    Top down image of ingredients for keto protein bars.

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    • Macadamia nuts: Use raw unsalted macadamias for these keto protein bars. You would also use blanched almonds, or a mix, if you want to save on the expense of macadamias.
    • Protein powder: I recommend unflavored whey protein isolate for this recipe, as flavored varieties will overwhelm the macadamia flavor. Other kinds of protein work as well but collagen may not require as much added water. So add it just a tablespoon at a time.
    • Sweetener: To avoid grittiness, you will want to use a powdered sweetener. See the Expert Tips section for more sweetener options.
    • Almond flour: A little almond flour gives the protein bars more structure and volume. But you could also use coconut flour. I recommend using only about 3 tablespoons coconut flour.
    • White chocolate: I used ChocZero white chocolate chips for this recipe. You could also use dark or milk chocolate.
    • Coconut oil: A little coconut oil helps the white chocolate melt more smoothly without seizing. You can use other oils, but don’t use butter as it makes the white chocolate seize.
    • Pantry staples: Vanilla, salt.

    Step by Step Directions

    A collage of 6 images showing the steps for making keto protein bars.

    1. Use a food processor: Place the macadamia nuts in a food processor and grind until they start to release their oils and become a coarse nut butter. You will have to scrape down the blade and sides of the processor multiple times.

    2. Add the protein powder: Add the protein powder, sweetener, almond flour, vanilla, and salt. Continue to process until well mixed, scraping down the sides as needed.

    3. Add water to bind it: At this point, the mixture will be quite dry. Add ¼ cup of the water and continue to process until the mixture begins to clump together. Add more water as needed, a little at a time. Once you can squeeze the mixture together in the palm of your hand, it’s ready.

    4. Form the bars: Transfer to a bowl and stir in half of the white chocolate chips and the chopped macadamia nuts. Press the mixture into the prepared pan firmly and evenly. Refrigerate about an hour to firm up. Lift out by the edges of the parchment and slice into 8 bars.

    5. Make the drizzle: In a small microwave-safe bowl, combine the remaining white chocolate chips and the coconut oil. Melt on high in short bursts, stirring frequently until smooth. Drizzle over the bars.

    A pan of white chocolate macadamia keto protein bars on a cutting board, cut into slices.

    Expert Tips

    Macadamia nuts are a great choice for keto diets as they are very low carb and full of healthy fats. But they are also quite expensive, so you can swap some of them out with blanched almonds if you prefer.

    Use a very sharp knife to cut them, as the white chocolate chips and chopped macadamias make them tough to cut nicely. I even recommend heating up your knife a bit to help it slice through more easily.

    I cut mine into long bars because I thought that made them more like conventional protein bars. But upon reflection, I actually think it would be easier to cut them into 8 squares, four down and two across. It’s up to you!

    Sweetener Options: Because these bars aren’t baked, you want to choose a powdered sweetener, to avoid grittiness. But they should work with any powdered sweetener. You can also cut down on the erythritol by adding some stevia or monk fruit extract.

    Low carb protein bars in a stack on a cutting board with macadamia nuts and white chocolate chips.

    Frequently Asked Questions

    Can I eat protein bars on keto?

    Many commercial protein bars are very high in carbs and sugars, and should be avoided on the keto diet. Even so-called keto bars may not be truly low carb so read the labels carefully. But making your own keto protein bars is an easy and delicious option.

    How many carbs in a keto protein bar?

    These white chocolate macadamia keto protein bars have 6.5g of carbs and 4.5g of fiber. So they have only 2g net carbs per serving.

    How long do homemade protein bars keep?

    These bars don’t spoil easily and are firm enough to be left at room temperature for several hours. But I recommend keeping them in the fridge in a covered container most of the time. They will keep for several weeks.

    More delicious recipes you will love

    • Chocolate Protein Muffins
    • Coffee Protein Shake
    • Keto Macaroons
    • Macadamia Nut Pie
    • Keto White Chocolate Mousse

    Keto Protein Bars Recipe

    These keto protein bars take just 15 minutes to make and have 13g of protein per serving. They're made with heart healthy macadamia nuts and sugar-free white chocolate for a delectable keto snack. Only 2g net carbs per bar!
    5 from 5 votes
    Print Pin Rate
    Course: Snack
    Cuisine: American
    Keyword: keto protein bars
    Prep Time: 15 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 8 bars
    Calories: 239kcal

    Ingredients

    • 1 cup raw macadamia nuts divided
    • 1 cup unflavored whey protein isolate
    • ½ cup almond flour or 3 tablespoon coconut flour
    • ⅓ cup Swerve Confectioners or other powdered sweetener
    • 1 teaspoon vanilla extract
    • ¼ teaspoon salt
    • 4 to 6 tablespoon water
    • 1 ½ ounces sugar-free white chocolate chips divided
    • ½ teaspoon coconut oil
    US Customary – Metric

    Instructions

    • Line a 9×5 inch loaf pan with parchment or waxed paper. Set aside about 10 of the macadamia nuts and use a sharp knife to chop them finely.
    • Place the remaining macadamia nuts in a food processor and grind until they start to release their oils and become a nut butter. You will have to scrape down the blade and sides of the processor multiple times.
    • Add the protein powder, almond flour, sweetener, vanilla, and salt. Continue to process until well mixed, scraping down the sides as needed.
    • At this point, the mixture will be quite dry. Add ¼ cup of the water and continue to process until the mixture begins to clump together. Add more water as needed, a little at a time. Once you can squeeze the mixture together in the palm of your hand, it's ready.
    • Transfer to a bowl and stir in half of the white chocolate chips and chopped nuts. Press the mixture into the prepared pan firmly and evenly. Refrigerate about an hour to firm up.
    • Lift out by the edges of the parchment and slice into 8 bars.
    • In a small microwave-safe bowl, combine the remaining white chocolate chips and the coconut oil. Melt on high in short bursts, stirring frequently until smooth. Drizzle over the bars.

    Notes

    Storage Information: These bars don’t spoil easily and are firm enough to be left at room temperature for several hours. But I recommend keeping them in the fridge in a covered container most of the time. They will keep for several weeks. 
    Protein powder: I recommend unflavored whey protein isolate for this recipe, as flavored varieties will overwhelm the macadamia flavor. Other kinds of protein work as well but collagen may not require as much added water. So add it just a tablespoon at a time.
    Sweetener Options: Because these bars aren’t baked, you want to choose a powdered sweetener, to avoid grittiness. But they should work with any powdered sweetener. You can also cut down on the erythritol by adding some stevia or monk fruit extract.
     
     
    Nutrition Facts
    Keto Protein Bars Recipe
    Amount Per Serving (1 bar)
    Calories 239 Calories from Fat 158
    % Daily Value*
    Fat 17.5g27%
    Carbohydrates 6.5g2%
    Fiber 4.5g18%
    Protein 13.7g27%
    * Percent Daily Values are based on a 2000 calorie diet.
    894 shares

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    Nutritional Disclaimer

    Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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      Recipe Rating




    1. kelly pounds says

      May 20, 2023 at 3:18 pm

      I am dairy free would egg protein work?

      Reply
      • Carolyn says

        May 21, 2023 at 8:43 am

        Please read the blog post as I talk about protein options already! 🙂

        Reply
    2. Matthew Clark says

      May 19, 2023 at 3:13 pm

      5 stars
      Carolyn! Thank you so much for all your hard work. I have been looking for a substitute for Atkins bars. This is it! I will make my own!

      I have made several of your desert recipes over the past few yoars, ALL were incredible!

      Reply
    3. Marcia says

      May 16, 2023 at 4:38 pm

      These sound so easy and delicious but I don’t have a food processor. What can I use to achieve the same results?

      Reply
      • Carolyn says

        May 16, 2023 at 9:43 pm

        You might be able to do it with a really good blender. Has to be a really good one, though.

        Reply

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