Special Diet - Created Date : 6.10.2019




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Some people may turn to granola bars for “healthier” breakfast or snacks. The truth is, many store bought granola bars are really just candy bars parading around as something they’re not. Today I want to share with you how to make low carb granola bars at home. To be exact, these sugar-free keto granola bars are like a homemade Kind Bar recipe!

I have been a sucker for Kind Bars for years now. Since I first tried them, I never wanted to go back to regular granola bars. Some varieties are already relatively low in sugar, but they are expensive and still not low carb.

I was determined to find a way to make my own homemade Kind bar recipe – one that would qualify as a low carb granola bar recipe, too.

How To Make Low Carb Granola Bars

But how to make low carb granola bars, when the primary ingredient in granola bars is oats?!

The other challenge is getting the sugar-free granola bars to stay together. Regular ones typically use a syrup, such as rice syrup or honey, but those are obviously out for low carb granola bars.

Fortunately, we can use fiber syrup instead. When I discovered it, my idea for homemade sugar-free granola bars finally became possible. It has similar sticky properties and sweetness, without the sugar. Yay!

If you’re wondering what fiber syrup is, it’s a naturally occurring prebiotic plant fiber (called oligosaccharides). Like other fibers, they aren’t digested well, so the calories and carbs in them are not absorbed for the body.

I have to admit, this homemade Kind Bar recipe copycat took a few tries to get right. The syrup is not quite supportive enough on its own, so the bars crumbled easily. Eventually I made a version of low carb granola barswith almond butter, which holds together much better.

So, how to make homemade Kind bars that are also low carb and keto friendly? The prep time takes only 5 to 10 minutes:

Stir together your nuts and seeds. (See notes below about the size of nuts.)

Heat the fiber syrup with almond butter, sweetener, and salt.

Add the vanilla and vanilla bean.

Mix everything together and press into a pan to cool.

The good news is, even my multiple attempts at this sugar-free granola bar recipe had a silver lining. This was how I discovered that my daughter is old enough to cook with me now! She’s only 21 months old, but in the past few weeks I found that she already loves mixing, stirring, and pouring things out of measuring cups for me.

My daughter assisted in the process of this homemade Kind bar recipe each time – and then she helped me eat it, too! You can’t go wrong with a recipe that a toddler is happy to eat.

Tips For Keto Granola Bars

To help you make your keto granola bars, here are a few simple tips…

Use roasted nuts and seeds if you can.

Dry roasted almonds and sunflower seeds give maximum flavor. If yours are raw, you can roast them yourself in the oven for 6-10 minutes at 400 degrees F prior to starting the recipe. If the ones you have are both roasted and salted, omit the salt in the recipe.

Chop the almonds to the right size.

My first version used whole almonds, but I don’t recommend this because the bars fall apart more easily. Instead, chop the almonds coarsely, to about this size:

You can replace some of them with other nuts if you like, just avoid pieces any bigger than those.

Pack the mixture tightly into the pan.

The tighter you pack the pan at the end, the better your low carb granola bars will stay together.

Cool the copycat Kind bars completely.

Be patient! If you try to remove or cut the bars before they fully cool, they will fall apart.

Cut straight down.

Do not use a see-saw motion when cutting the bars, because they will definitely crumble that way. Instead, use a large chef’s knife with a straight down movement.

How To Make Homemade Copycat Kind Bars in Different Flavors

This version of sugar-free granola bars is like a copycat of the Madagascar Vanilla Almond Kind Bar recipe. I omitted the peanuts, so these actually qualify as paleo granola bars, too. If you do want peanuts in there, you can replace some of the almonds with peanuts.

If you want to know how to make homemade Kind bars in other flavors, let me know which ones so that I can add more info here.

How To Store Sugar-Free Granola Bars

Sugar-free granola bars store very well. You can keep them in the pantry for about a week or two, or in the fridge for a few weeks. Make sure to line parchment or wax paper between them, so that they don’t stick together.

If you want to make a huge batch of your keto granola bars to last for months, you can also freeze them. Place them in a single layer onto a parchment lined baking sheet until they are rock solid. After that, you can transfer them to a freezer bag.

Thaw on the counter when you are ready to enjoy one of these copycat Kind bars!

Disclaimer: Kind Bars may be a registered trademark. This recipe is my interpretation of a similar dish, but is not to be construed as an endorsement of the company or having been endorsed by the company. There is no affiliation between myself and the company. Trademark remains the property of its owner and is used here only to describe the product.


In a large bowl, stir together the almonds, pumpkin seeds, coconut flakes, and hemp seeds. Set aside.

In a large saucepan, heat the fiber syrup, almond butter, powdered erythritol and sea salt for a couple of minutes, until easy to stir. Stir until smooth.

Remove from heat. Stir in the vanilla extract and vanilla bean seeds.

Stir the syrup mixture into the nut mixture.

Transfer the mixture to a lined baking dish and press firmly to create a smooth top. Use a large, flat spatula to create an even flat surface and press down firmly.

Cool completely on the counter. When fully cooled, gently lift the parchment out of the pan and transfer on top of a cutting board. Use a sharp chef's knife to cut into bars using a firm downward motion (don't see-saw back and forth).

Recipe Notes

Dry roasted almonds and sunflower seeds give maximum flavor. If yours are raw, you can roast them yourself in the oven for 6-10 minutes at 400 degrees F prior to starting the recipe. If the ones you have are both roasted and salted, omit the salt in the recipe.

Serving size: 1 bar


Nutrition Facts

Amount per serving. Serving size in recipe notes above.




Total Carbs7g

Net Carbs3g



Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

More Low Carb & Keto Support!

If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:


I made these using the Lakanto Maple flavored, sugar-free Syrup. I didn’t want to buy the Sukrin fiber syrup as I’ve read many reviews saying it can spike the blood sugar, and being a Type 3 diabetic, I didn’t want to chance it. I also didn’t have vanilla beans on hand, so I added some Lilly’s dark chocolate chips instead. I didn’t have any hemp seeds, so I used toasted sesame seeds. I used my Vitamix To make almond butter and coarsely chop the remaining roasted almonds, Sunflower and pumpkin seeds. I added slightly more almond butter than it called for and about 2 TBLSP of coconut oil (to help bind them). I store them in a container in the fridge with parchment paper separating the layers. They don’t hold together EXACTLY as a store bought nut bar, but I wouldn’t expect it to. It comes close enough anyway. Thanks for a GREAT recipe!

These bars were AMAZING, even better than the original. Mine did not firm up and stay together, any thoughts on what I can do differently? Maybe I didn’t heat the syrup mixture long enough? Regardless, they were wonderful and I’ll be making them again!

Hi Judi, Sukrin Fiber syrup has 3g net carbs per 2 tbsp serving, so can work for some people as part of a low carb or keto diet. There is 1/4 cup of the syrup in the entire recipe (12 bars), so less than a teaspoon of the syrup per bar. Some people do find that some of the fiber in fiber syrup can spike blood sugar somewhat (though not as much as sugar), whereas for others it works fine. You know your body best.

I made these this weekend for an up coming business trip and I am in love. I added a few SF chocolate chips after the mixture had cooled and substituted chia seeds for the hemp hearts. I also added a tablespoon of coconut butter because I was afraid they might fall apart. They are perfect, they hold together great and taste wonderful. Thank you – this may save me on my trip.

Any thoughts on what can be substituted for the Sukrin syrup? I want to get some at some point but this is not in the immediate future. Would still love to make these bars – especially if they’re so close to my formerly-beloved Kind Bars! Thanks!

Hi McDonna, Unfortunately I don’t know of another sugar-free substitute. The Sukrin syrup is very unique in its properties and in this recipe is crucial as a binder. Traditional granola bars use rice syrup, so that would probably work, but would not be sugar-free and I’m not sure if the amount needed would be exactly the same.

Hi Monika, I haven’t tried yacon syrup before. I looked it up and it does contain up to 50% fructooligosaccharides, which are similar to the main ingredient in the Sukrin syrup, so it might work. Let me know how it goes if you try it!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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