Peanut Butter Low Carb Protein Bars. Coming in at about 10 grams carbs & protein per bar – these are perfect for diabetics & carb counters.
First you should know, I definitely haven’t jumped on some New Year’s “low carb” bandwagon. I love all bread & baked carb goodness and that will never, ever, EVER change.
That being said, I have a diabetic in my family and have been trying to create healthier baked goods, snacks & meals that everyone can enjoy.
I have a lot to learn about diabetic cooking, but I’m embracing it for those I love and I’m on my way. I was fortunate enough to attend classes at Einstein Medical with a dietitian who has 15+ years of serious knowledge & experience in nutrition for diabetics.
Here’s a reminder – sugar is sugar. I’ve talked about this before when it comes to fad diets and such – but again – sugar is sugar. Be it granulated sugar, turbinado sugar, coconut sugar, maple syrup, honey, agave, applesauce, molasses – whatever – it all translates to sugar when consumed.
A diabetics challenge is eating the right balance of carbohydrates, proteins & fiber. It isn’t a game of cutting out carbs – eliminating or eating too little will causes as many problems as eating too many. The goal is to eat nutritious, well balanced meals. Obviously carb counting is a must when diabetic. It’s tricky. You’d think going whole grain all around would be the solution. It is & it isn’t. It’s complicated.
Anyhow. I’ve spent far too much time reading nutrition labels in grocery stores, trying to find the best of the best. Protein bars are a tricky one. I haven’t found any yet with under 15 grams of carbs and a decent amount of protein. Lucky for us all, creating one at home takes only minutes to mix up.
This bar comes in at about 10 grams of carbs & protein. It’s perfect as is and I whole heartily suggest making the recipe as is. If you find yourself wanting just a little bit more, you could spread a teaspoon of peanut butter on top or add a few chocolate chips to each cut bar as needed.
The protein powder you use here is key. The protein powder I use contains 8 grams carbs & 27 grams protein per scoop / 36 grams. You’ll find protein powders with lower carbs & much higher carbs. Pay attention and read labels.
I use unsweetened almond milk in this recipe. You can use any milk you like but it will add to the carb count. Unsweetened almond milk has less than 1 carb per serving – it’s something diabetics should definitely work into their diets.
Enough is enough on nutrition talk. Go ahead and try the protein bars. The texture of raw coconut flour may take a little getting used to but is really worth working into your diet. It’s loaded with all the things you want and less of the things you don’t 😉
Thanks for stopping by! Happy eating!
- 1 cup raw organic coconut flour
- 2 scoops chocolate or chocolate peanut butter protein powder (36 grams each scoop)
- 3 tablespoon coconut oil, solid then melted
- ½ cup +1 tablespoon unsweetened almond milk
- 4 tablespoon peanut butter
- 1 tablespoon cocoa powder
- Combine all ingredients in a food processor.
- Process until completely combined, stopping once or twice to scrape sides.
- Taste. If mixture is too dry for you - add an additional 1-2 tablespoon of almond milk. Additional peanut butter can be added but it will change the carb & protein totals.
- Line a 8" or 9" square pan with wax paper.
- Transfer mixture to pan - spread/pat down with a spatula into an even layer.
- Refrigerate for a few hours. Remove wax paper from pan and cut protein bars into 9 pieces - I use a pizza cutter.
- Store protein bars covered in fridge. I enjoy these bars as is - but if you feel you need a little more - spread a bit of peanut butter and a pinch of chocolate chips on top.