It’s time to talk about something: snacking on the keto diet and how much of a complete bummer it can be. (Unless you’re into carrying around shots of whole cream or sizzling steaks as snacks; in which case, power to you.)
But it’s time to dry your tears, keto dieters: There are tons of keto protein bars out there that will keep your hanger-induced rage at bay. You just have to be a little more discerning when it comes to what’s in your go-to bar.Quick refresher: The keto diet is all about counting your macronutrients–aka how many grams of carbs, fat, and protein you eat on the reg. In order for a protein bar to be keto-friendly, it has to be low in carbohydrates and high in fats–specifically, any product or recipe macro make-up should be 60 to 75 percent fat, 15 to 20 percent protein, and 10 percent or less of carbs, says Lauren O’Connor, RD, owner of Nutri Savvy Health. “That being said, as long as your low-carb bar has quality, whole ingredients and plenty of healthy fats, the numbers don’t have to be exact.”
While the numbers don’t have to be perfect, the closer a bar is to that ratio, the better, as this will help you meet your daily macro needs. So, sticking to O’Connor’s recommended ratio will help you choose protein bars that best support all this macro counting or, simply, the diet.
Another when picking a keto protein bar? Whole-food ingredients, O’Connor says. This means looking for bars that healthy fats and whole proteins over powders and supplemented vitamins. Steer clear of preservatives, artificial sweeteners, and processed fats.
Look for ingredients like medium chain triglycerides or MCT oils (a type of healthy fat), extra-virgin olive oil, cold-pressed coconut oil, avocado, nuts, hemp hearts, and seeds. Pro tip: If you’re sensitive to carbs or doing strict keto, skip the nuts and stick to straight oil.
Good protein choices include wild-caught fish, grass-fed meat, poultry, or eggs, she says. (Think you can’t find a bar with real salmon? Just wait.) If you’re looking for a more cost-friendly alternative, whey or collagen powders also pack a clean protein punch.
Here are 25 picks for the best keto protein bars out there, according to nutritionists. There’s a mix of homemade and store-bought options, so you can get domestic AF sometimes and just throw a packaged bar in your bag on lazier days.
These are the OG keto bars. They were designed specifically for keto dieters who don’t want to mess around with snacks that just close to the right They’re packed with the exact amount of fat and protein keto dieters want while having 3 grams or fewer carbs. in two flavors: chocolate peanut butter and chocolate coconut.
If you’re craving a protein bar that feels more like dessert, here’s your best pick. Perfect Keto in tasty flavors like birthday cake, cinnamon roll, and chocolate chip cookie dough, while keeping carbs and sugar low. Each bar has no added sugar and only 3 grams carbs.
With 16 grams of fat, 5 grams of net carbs, and 9 grams protein, these bars are keto-friendly to a T, according to O’Connor. Plus they include MCT oil, which is more satiating than coconut or vegetable oil, according to a 2017 study. That means it makes you feel full even when you consume less–a major benefit if you’re looking to lose a bit of weight.
Each of these bars is free of preservatives. The bars are also made with organic ingredients and grass-fed beef, and basically check off every diet box you can think of. Not only are the bars keto-friendly, but they’re also gluten-free, lactose-free, and soy-free.
In the world of protein, collagen is the new kid. The powder, made from the skin, muscles, bones, and connective tissue of animals (usually cows or chickens), is high in protein and virtually tasteless, so you can sneak it into any recipe and eat it up in these keto-approved bars. These collagen bars in particular come in seven sweet flavors, including cafe latte, vanilla shortbread, mint chocolate, lemon cookie, and cookie dough–all of which keep carbs to a minimum, so that you can keep on keto-ing like a pro.
So maybe these pack a few more carbs than other keto-friendly bars, but that’s because these don’t skimp on the flavor. Think of these as a form of beef jerky that’s The bars are made with grass-fed beef and the flavors aren’t basic. You can choose from Jamaican style grass-fed bison, barbecue seasoned chicken, cajun style turkey, and more. Each bar has between 8 and 9 grams of carbs.
Over 70 percent of these bars’ calories come from fat (keto win!), namely almonds, which contain the “benefit of magnesium to support your mood and cravings,” O’Connor explains. Also in the mix? Lots of fiber (6 grams to be exact) and the sugar alcohol erythritol, which keeps both the glycemic index and net carbs low, per O’Connor. And with fewer than 10 ingredients each, Stoka Bars are free of added sugars and artificial flavors.
Technically this is a keto protein bar, but if it wasn’t for its packaging, you wouldn’t know. This refrigerated keto bar tastes like a decadent chocolate bar, and this flavor-double dark chocolate cookie dough-isn’t the only one you’ll love. There’s also chocolate chip cookie dough, white chocolate macadamia cookie dough, chocolate cookie dough, and peanut butter chocolate chip cookie dough. That’s a whole lot of (tasty) dough.
FYI: Vegans and vegetarians can follow the keto diet too. Pegan Protein Bars strike the right balance of macros–just 1 to 2 grams carbs–and all the protein is from plant sources. in regular and “thin” varieties, and offer five flavors including lava chocolate, sweet sunflower, vanilla cinnamon twist, cinnamon raisin, and ginger.
If you’re looking for a plant-based bar, this one’s it. Dang bars are only made with vegan ingredients and only pack 4 to 5 grams of carbs with 14 to 15 grams of fat, making these The refrigerated bars are made with ingredients so fresh that they claim you may even be able to identify the individual nuts and seeds in every bar. Get it in flavors like lemon matcha and cardamom chai.
Krave natural beef, turkey, or pork jerky with dried fruit and quinoa for a sweet-salty-spicy snack. These have a few more carbs (nine to 12 grams per bar) but they’re from healthy fruit and quinoa which is a plus, O’Connor says. Flavors include wild blueberry beef, chipotle cherry beef, cranberry thyme turkey, and mango jalapeno pork.
You’ll probably recognize just about every ingredient in Primal Kitchen protein bars. Ingredients like flaxseed, eggs, and coconut oil make these bars high in fats, and lower in carbs-9 grams to be exact. With flavors like peanut butter and coconut lime, these bars are the ultimate midday snack.
Epic is known for its low-carb and keto-friendly snacks made from the highest-quality ingredients and whole foods. They do not cut corners when to taste or , making the bars from pasture-raised, hormone-free meats, along with wholesome vegetables, fruits, nuts, seeds, and spices. They boast 2 grams or less of carbs in most bars in 11 exotic flavors including chicken sesame BBQ, smoked salmon maple, and wild boar bacon.
Each of these bars is made with 10 to 11 grams of grass-fed whey protein and only 4 to 5 grams carbs. The RSP Whole Bar isn’t overly sweet, but it’s not too chalky either, so it strikes a perfect in-between balance that makes it a great keto snack. Get it in chocolate almond brownie flavor or coconut cashew.
Atlas bars bill themselves as the “cleanest protein bar on the ” thanks to using grass-fed whey protein and being GMO, gluten, and preservative free. These bars are low in sugar and high in fiber to keep things moving in the bathroom (hey, no shame, it’s problem with keto!). in three flavors: chocolate cacao, vanilla almond, and peanut butter.
High in fat (14 grams!) and low carbs (3 grams!), these SlimFast bad boys–also available in triple chocolate–are definitely keto-approved. And thanks to ingredients like MCTs, sunflower butter, and almond butter, the bars boast a variety of healthy fats, O’Connor says. Head’s up: compared to other bites in this category, SlimFast bars have a bit ingredient list with less real, whole foods. A good example? The added isomalto-oligosaccharides, which has a high glycemic index that can spike and drop the blood sugar quickly.
These peanut-butter chocolate bars are legendary in the keto community, thanks to their decadent texture and flavor. If you’re just looking to keep carbs low, follow the recipe as written. If you’re doing strict keto, the recipe offers several modifications, including using liquid monk fruit as the sweetener and buying a sugar-free keto chocolate. The best part? These have only 5 ingredients and there’s no baking required.
Per serving: 139 calories, 10 g fat, 6 g carbs, 4 g fiber, 9 g protein
In order to keep carbs to a minimum, lots of keto-friendly creations call upon sugar alcohols to help boost the flavor. Unfortunately, however, these sweeteners can cause bloating and gut troubles, especially if you have a sensitive tum, says Beth Warren, RDN, author of Secrets of a Kosher Girl and founder of Beth Warren Nutrition. So your best bet for steering clear of any unnecessary bathroom situations?
DIY–such as with these chewy bites, which call upon the natural and gut-friendly sweetener, monk fruit extract. And thanks to a mix of ingredients including unsweetened coconut flakes, almonds, pecans and sunflower seeds, these high-fat energy bars are full of fun textures and flavors.
Per serving: 310 calories, 28 g fat, 9 g carbs, 7 g protein
Pumpkin spice protein and coconut with crunchy nuts to make a tasty keto protein bar that will satisfy your every craving. You can whip this one up in under 5 minutes and it needs no cooking. The recipe even includes to customize it to fit your exact macro goals.
Coconut and chocolate are a perfect pairing in this recipe. Real, whole coconut meat, butter, and whole cream give this bar its creamy texture. Then it’s dipped in baker’s chocolate and sweetened with erythritol and stevia to keep the carbs under 3 grams.
Per serving: 278 calories, 23 g fat, 9.8 g carbs, 6.7 g fiber, 7.5 g protein.
If you’re a strict keto follower, chances are you’re really starting to miss fruit. Indulge in the taste of sweet lemon without the high-carb sugar with this recipe from I Breathe, I’m Hungry. The lemon provides vitamin C and the almond flour provides some fiber and vitamin E, all important nutrients for keto dieters, O’Connor says. Plus these keto protein bars pack 19 grams of fat, thanks to egg yolks and butter.
Per serving: 193 calories, 19 g fat, 2 g carbs, 4 g protein
Remember those decadent seven-layer magic cookie bars your mom used to make when you were a kid? Relive that joy without the guilt with this recipe. Every aspect of this classic has been reworked to make it keto-friendly, from the almond-flour crust, to the “caramel” sauce, to the chocolate-coconut toppings. They take a little time to put together, but it’s worth the effort.
The secret to these magical keto protein bars, is in Ancient Nutrition’s vanilla bone broth powder, mixed with coconut oil, and nut butter. Sprinkle in a handful of keto chocolate chips if you want to really nail that craving.
All it takes to make these fall-flavored eats? Five minutes. I repeat: five minutes. Although practically sugar-free thanks to primo ingredients like keto-friendly Stevia, these pumpkin bars taste so so sweet it’s easy to forget that they’re not actually candy. They’re also packed with nearly 5 grams of fiber and 7 grams of protein, helping you stay satisfied and say no to all those non-keto Halloween treats.
Per serving: 89.1 calories, 2.7 g fat, 10.6 g carbs (5.7 g net carbs), 7.1 g protein
Okay, so, they’re less of a bar and more of a, well, ball but these high fat treats still totally “fit the keto-friendly bill,” O’Connor says. Plus, they’re packed with protein from collagen and energy-boosting caffeine from matcha, making them a perfect snack to pop into your mouth pre or post workout.
Per serving: 116 calories, 9 g fat, 3 g carbs (2 g net carbs), 5 g protein