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How does the following sound to you:
A completely healthy, no bake, sugar-free candy bar that is keto-friendly and will satisfy your sweet tooth without destroying your diet.
In addition, it can easily be made paleo or vegan with small adaptations.
OH, AND you only need 4 ingredients to make them.
Sounds good?
I thought so!
This post will show you how you can easily make a healthy version of Mounds Bars/Bounty Bars at home.
They are completely guilt-free and fit perfectly with the ketogenic diet:
one keto coconut bar has only 3g net carbs while having a decent amount of fat (18g)!
OTHER KETO CANDY COPYCATS:
Healthy No Bake Keto Snickers Bars Keto Coconut Almond Fat Bombs (Homemade Raffaello Coconut Balls) Healthy No Bake Ferrero Rocher Keto Fat Bombs Keto Twix Bars Easy Keto Peanut Butter Cups (Reese’s-Inspired) Keto Oreo Cookies
HEALTHY COCONUT BARS INGREDIENTS:
Like I wrote before, you only need 4 ingredients:
(You can find the exact amounts needed on the recipe card at the end of the post.)
You could try using the thick part of coconut milk when you can’t find coconut cream but unfortunately I haven’t tried it myself so I can’t give specific recommendations.
in my opinion, the BEST keto-friendly sweetener.
– it doesn’t spike your blood sugar,
– it’s completely safe and
– has a very fresh & natural sweet taste.
Because of it’s natural origin and natural production process (fermentation with a certain kind of yeast) I also consider erythritol to be paleo-friendly!
Even though I’m a bit biased towards erythritol, you can use other granulated keto-friendly sweeteners that won’t spike your blood sugar as well, but be aware that you may have to add more or less sweetener if you do so.
Erythritol is about 70% as sweet as sugar whereas other keto-friendly sweeteners like monk fruit and stevia are much sweeter than sugar.
Simply taste a tiny amount of the mass before oversweetening it and adjust accordingly.
If you can’t find sugar-free chocolate, you can use dark chocolate with a very high cocoa amount (85% or more) – those chocolate bars contain only a very small amount of sugar.
HOW TO MAKE PALEO-FRIENDLY COCONUT BARS:
I do consider erythritol to be a natural sweetener, so in my opinion, it’s paleo-friendly.
If you are living paleo, you have to take a closer look at the coconut cream and the chocolate:
– the coconut cream should not be heavily processed and should ideally only contain coconut, water, and other paleo-friendly ingredients
– chocolate per se isn’t paleo-friendly, but you could use chocolate with a very high amount of cocoa like this one.
I’m not an expert regarding the paleo diet – if you would like to read more about chocolate and the paleo diet I recommend this article.
HOW TO MAKE VEGAN CHOCOLATE BARS:
When you’re vegan, you have to look out for chocolate that doesn’t contain milk products like whey.
HOW TO MAKE HEALTHY COCONUT BARS:
1. Mix the coconut filling:
In a small bowl, mix the shredded coconut, the coconut cream, and erythritol until you get a thick and crumbly consistency.
The consistency shouldn’t be too wet nor to dry – the coconut filling should hold together when you press it into a form without falling apart.
2. Fill into a silicone mold:
Press the coconut filling into a rectangular silicone mold.
(If you don’t have a silicone mold, you can use an ice tray as an alternative. It’ll be a bit more difficult to get the bars out of the form and the shape will be different but the taste will be the same!)
Don’t fill the mold completely, leave a small amount of space for the chocolate (about 5mm or 0.2″).
Chill the coconut filling in the fridge for 30 minutes.
3. Cover with chocolate:
Melt the chocolate with a double boiler. (This video shows you how.)
Take the mold with the coconut filling out of the fridge and pour the chocolate over the filling. (This will be the chocolate bottom of our coconut bars.)
Place the mold with the freshly poured chocolate back in the fridge for about 30 minutes.
Take the coconut filling with the chocolate bottom out of the silicone mold and place the “naked” bars on a baking rack. (Make sure a baking tray with parchment paper is beneath it.)
Pour the melted chocolate over the coconut bars and chill them again for 30 minutes.
4. Serve:
Serve cold with a cup of tea or coffee!
Cover with plastic wrap and store in your fridge for at least 1 week.
WATCH VIDEO INSTRUCTIONS:
(Video moves to top on desktop.)
Nutrition Info:
One coconut bar (recipe makes 5) has approx. 3g net carbs (5.2g total carbs and 2.2g dietary fiber), 18g of fat, 2g protein, and 187 calories.
Keep in mind that depending on what silicone mold you’re using, you may get more or fewer coconut bars and thus the nutrition info will change.
(I try to be as accurate as possible with this information, but values may vary because of natural occurring fluctuations and different products used.)
Q: How do you include Erythritol in your calculations?
A: The short answer is: I don’t, and I can tell you why.
Erythritol is a sugar alcohol which your body can’t digest.
If you ingest it, it won’t spike your blood sugar & it won’t release insulin (which is a good thing if you want to stay in ketosis).
It passes through our system basically “untouched”.
Because of this, you can subtract the carbs from erythritol completely, which is what I always do.
OTHER DELICIOUS KETO TREATS:
Eager for more delicious keto treats? I’ve got you covered! Check out these posts too:
Velvety No Bake Keto Brownie Bites Healthy No Bake Ferrero Rocher Keto Fat Bombs Keto Coconut Almond Fat Bombs (Homemade Raffaello Coconut Balls) Healthy No Bake Keto Snickers Bars The Easiest Keto Peanut Butter Cookies Ever Healthy No Bake Keto Coconut Bars (Homemade Mounds Bars/ Bounty Bars) Chocolate Keto Mug Cake With Peanut Butter Core
These completely healthy & sugar-free coconut bars are a perfect keto snack/keto fat bomb!
With only 3g net carbs and 18g fat per bar, they have an ideal ratio for the ketogenic diet.
With small adaptations, they can easily be made paleo or vegan and you only need 4 ingredients!
Mix the shredded coconut, the coconut cream and the erythritol in a small bowl until you get a thick but crumbly consistency.
The coconut filling should hold together but should not be watery or too dry.
Press the coconut filling into a rectangular silicone mold.
Leave a small space for the chocolate (about 5mm or 0.2 inches).
Chill the coconut filling in the fridge for 30 minutes.
While the coconut filling is chilling in the fridge, melt the chocolate using a double boiler.
Pour the melted chocolate into the silicone mold and chill again for 30 minutes.
Pop the coconut filling with the chocolate bottom out of the silicone mold and place the bars on a baking rack (with a baking tray lined with parchment paper beneath it.)
Pour the rest of the melted chocolate over the coconut bars and chill again for 30 minutes.
Serve with a cup of tea or coffee!
*This post contains affiliate links. If you buy something through one of those links, I will receive a small commission at no extra cost to you.
Thank you for supporting my site!
Serving Size 1 bar
Servings 5
- Amount Per Serving
- Calories 187
- % Daily Value *
- Total Fat 18g28%
- Total Carbohydrate 5.2g2%
- Dietary Fiber 2.2g9%
- Protein 2g4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Mix the shredded coconut, the coconut cream and the erythritol in a small bowl until you get a thick but crumbly consistency.
The coconut filling should hold together but should not be watery or too dry.
Press the coconut filling into a rectangular silicone mold.
Leave a small space for the chocolate (about 5mm or 0.2 inches).
Chill the coconut filling in the fridge for 30 minutes.
While the coconut filling is chilling in the fridge, melt the chocolate using a double boiler.
Pour the melted chocolate into the silicone mold and chill again for 30 minutes.
Pop the coconut filling with the chocolate bottom out of the silicone mold and place the bars on a baking rack (with a baking tray lined with parchment paper beneath it.)
Pour the rest of the melted chocolate over the coconut bars and chill again for 30 minutes.
Serve with a cup of tea or coffee!
*This post contains affiliate links. If you buy something through one of those links, I will receive a small commission at no extra cost to you.
Thank you for supporting my site!
Hello there!
I’m Uliana, the creator of hungryforinspiration.com.
The Low Carb/ Keto Lifestyle is my passion and I’m so happy that I can share my journey with you!
Click here, to learn more about me.
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What kind of coconut cream do you use? we found Thai & Organic Forest canned coconut milk. Will these work?
Hey!
I use canned coconut cream from a local brand here in Germany.
From what I can see online, the brands of coconut cream you mentioned looks exactly like the one I usually use, so I’m pretty sure it’ll work!
Otherwise, you could also use the thick part of coconut milk – it usually develops if you leave your canned coconut milk in your fridge for a few hours. 🙂
Hope that helps!
Much love
Uliana 🙂
Unsweetened shredded coconut?
Yes exactly! 🙂
Is sugar free bakers chocolate ok to use?
Hey!
Unfortunately it’s difficult to say for me because I never tried that brand myself as it’s not available here in Germany.
But if it melts just as other sugar free chocolate brands do and the macros are within a good range for Keto (I aim to buy brands that have no more than 13-15g net carbs/100g) it should be fine!
Sorry I couldn’t give a more specific reply!
Much love, Uliana 🙂
Made these with coconut flakes I processed in grinder. Measured out ingredients using digital scale which I recommend. The sweetener (used Swerve granular) measured out to less than 4 T and I found the bars just a tad sweet so you may want to adjust the sweetener to your liking. My husband said they were as good if not better than Mounds bar. And I concur. 😋
Hi!
I tried making these according to the set measurements and chilled them in a square silicone mold for over an hour in the fridge – the coconut mixture just fell apart. Tasting them, with the hardened bit of chocolate, they tasted great, and I can imagine that they would be wonderful if the coconut didn’t just crumble away. Am I doing something wrong? Could you please suggest something I change but wouldn’t push me over the 3-5g of carbs per bar? Thanks for any help – I really hope to find a solution to this because they seem so delicious!
Hey!
I don’t think you did anything wrong! Sometimes even slight variations in the products used can make a difference- the shredded coconut you used for example could have been drier than the one I used or even a bunch of other factors that are difficult to determine.
I think a bit of coconut oil will solve that problem. Just melt it if it’s solid and add it to your mix. It will solidify in the fridge and help keep the mixture together.
I think 1-2 tbsp will be enough to keep the mixture together but more will be fine too, it just depends on your personal taste. 🙂
Hope this will help!
Much love
Uliana
How do you feel about the carbs in erythritol? Do you discount them? Count half of them?
Hey!
I don’t include the carbs of erythritol because erythritol is a sugar alcohol which your body can’t digest.
Sugar alcohols are carbohydrates but that by itself doesn’t say a lot – fiber is a carbohydrate too but our bodies can’t digest it properly, that’s why we usually subtract fiber from the carbohydrate count of food to calculate our net carbs.
The same goes for sugar alcohols – they just pass through our systems without leaving an impact at all.
(Which is a good thing if you don’t want to spike your blood sugar.)
So because erythritol passes through our system basically “untouched”, you can subtract the carbs from erythritol completely, which is what I always do. 🙂
Love, Uliana
I been looking for some good keto snack recipes! I can’t wait to try this one! It looks easy to make and I bet it tastes delicious!
Thank you so much for your comment!
Hopefully, it’ll turn out great and you have fun recreating it!
Uliana 🙂
Lilly’s has a sugar free chocolate made with Stevia and it is sold on Amazon and at Whole Foods. Just thought I would let you know.
That’s awesome!
Thank you so much for taking the time to comment and letting me know! 🙂
Can I use a sweetener of my choice?
Hey Myra,
yes, you can! But I’d recommend using a granulated sweetener (like erythritol or xylitol) instead of a sticky sweetener (like agave syrup, maple syrup or honey) because the consistency and taste will be a lot different.