These Homemade Keto Fasting Bars are really easy to make and only cost a fraction of the price. In under 2 minutes, you can have a copycat honey nut bar ready for everyday fasting or your next long fast.
Copycat Prolon Fast Bars
If you guys have been with me for a while, you know that I am a firm believer in fasting. Not only does it give our bodies a break from digesting food but it also allows our bodies to actually heal, repair and destroy ineffective cells. (you can read all about my Personal 5-Day Water Fast - Benefits and Tips for Beginners, by clicking on the link)
Just like my Keto Chocolate S'mores Snack - Copycat Fannie May recipe, Copycat Keto Dark Chocolate Nuggets Recipe - Nut-free, as well as my Keto Peanut Butter Bars - Copycat Perfect Keto Recipe, making copycat keto recipes at home is a breeze and will save you a ton of money!
What are "Fast Bars"?
Well, Fast Bars are part of the "Fasting Mimicking Diet" which is sold under the name of Prolon.
Prolon was founded by Valter Longo, Ph.D., a professor at the University of Southern California.
Here is what the Prolon website says:
Professor Longo proved that periodic fasting (ie. fasting done for several consecutive days), is a very powerful intervention. Fasting is our body's natural way to cope by protecting and rejuvenating itself, both anti-aging measures. Because some people find it too difficult to fast on water only, Professor Longo, under the sponsorship of the National Institute of Health, National Cancer Institute, and National Institute on Aging, developed a natural plant-based meal program named Fasting Mimicking Diet (FMD) which imitates fasting while feeding the body. Professor Longo’s work has been published in top scientific journals like Cell, Nature, Science, and Journal of Translational Medicine, and covered by top global media like CNN, FOX, BBC, New York Times, Washington Post, etc.
What makes these copycat Prolon Fast Bars so great?
- Easy - With only a handful of ingredients, these bars come together in about 5 minutes
- Cost-effective - Compared to the honey nut fast bars that you can buy online for about $4 a bar, these homemade keto fasting bars only cost under $1 per bar
- Nutritional Profile - my copycat Prolon fast bars have only 1 gram of carb less than the original bars
- Taste & Texture - these honey nut fast bars taste EXACTLY the same as the store-bought version.
Copycat Prolon Recipe Ingredients
Although the list is somewhat long compared to my other keto recipes, almost all the ingredients are very easy to find. I have included links to ingredients that you will most likely have to buy online.
- Nuts - A combination of almonds (I used slivered almonds), pecans, and macadamia nuts form the basic foundation of these homemade keto fasting bars.
- Liquid Sweetener - A combination of honey and tapioca fiber syrup add just the right amount of sweetness. They also help to bind the ingredients together and the vegetable fiber adds the necessary fiber content needed.
- Dry ingredients - Flaxseed meal and coconut flour help to keep these bars stable at room temperature.
- Nut Butter - This adds some fat to the recipe to help keep your body in ketosis when fasting.
Instructions for Making Homemade Keto Fasting Bars
This fasting mimicking diet recipe takes only about 5 minutes to make. Then, a quick time in the fridge or freezer to set, et voila! Copycat Prolon fast bars are ready!
Combine all the dry ingredients in the bowl of a food processor and pulse until all the nuts have been broken down.
Add the nut butter, honey and tapioca fiber syrup together in a small bowl and mix to combine. Add the wet mixture to the dry ingredients in the food processor.
Pulse the ingredients together until they stick together and form a ball.
Divide the mixture evenly among a 12-cavity candy bar mold or press the mixture into a lined 8 x 8 baking pan.
Place the homemade keto fasting bars in the fridge or freezer to firm.
Hint: Make sure that you break the nuts down first before adding the wet ingredients otherwise you will end up with too many large chunks of nuts.
Storing Keto Bars
These bars should be stored in an airtight container in the fridge. They will last at least 2 weeks. You can also freeze these bars and actually eat them directly from the freezer. They will keep in the freezer for up to 3 months.
After 20 years of extensive research, the Longevity Institute discovered a nutrition formulation, known as the Fasting Mimicking Diet®, that supplies the body with specific foods while also allowing it to remain in a fasted state for a host of positive health effects that extend well beyond weight loss and fat reduction.
Fast Bar™ was clinically tested as part of the Fasting Mimicking Diet and is the only nutrition bar that may mimic fasting. It’s a nourishing source to satisfy food cravings while extending an intermittent fast until the next meal.
It is a prebiotic vegetable fiber that has a sweet syrup taste with only 1 gram of net carbs (and 5 grams of fiber!) per serving.
If you substitute anything in this recipe, you will alter the nutritional profile. However, if you must substitute the tapioca fiber syrup, you can use sugar-free maple syrup or honey.
Each bar will weigh 40 grams and contain 195 calories, 17 grams of fat, 13 grams of carbs, 8 grams of fiber, 5 grams of sugar, and 5 grams of protein.
You can always pulse in some additional coconut flour, 1 tablespoon at a time, until the mixture begins to bind together.
You can use roasted and salted nuts but I would suggest eliminating the salt in the recipe. Also, you may need to add a little more honey or tapioca fiber syrup as the mixutre may be more dry when using roasted nuts.
These bars are actually meant to be eaten daily to help prolong your fast. So, if you are trying to only eat in an 8-hour window, you can eat this bar 2-4 hours before and still remain in a fasting state until you actually want to break your fast.
More Copycat Keto Recipes
Looking for other recipes like this? Try these:
More Copycat Keto Bars and Bites Recipes
These are my favourite budget-friendly copycat bar recipes - save a ton of money by making these at home!
Homemade Keto Fasting Bars
These Homemade Keto Fasting Bars are really easy to make and only cost a fraction of the price. In under 2 minutes, you can have a copycat honey nut bar ready for everyday fasting or your next long fast.
- Total Time: 2 minutes
- Yield: 12 bars 1x
Ingredients
- 150 grams almonds (I used slivered almonds)
- 60 grams pecans
- 50 grams macadamia nuts
- 85 grams tapioca fiber syrup
- 60 grams honey
- 30 grams flaxseed meal
- 30 grams nut butter
- 15 grams coconut flour
- ¼ tsp salt
Instructions
- Add all the dry ingredients to the food processor bowl. Turn on for about 15 seconds or until nuts have been broken down into a rough powder.
- In a small bowl, mix nut butter, honey and vegetable fiber syrup. Heat in the microwave for 15 seconds. Stir to combine ingredients.
- Turn the food processor on and pour liquid over the dry ingredients. Once all liquid has been poured, turn off the food processor. Check to make sure the ingredients stick together.
- Either press mixture into a loaf pan or divide mixture into 12-40 gram-sized bars. Place the bars in the fridge or freezer to firm for 30-1 hour.
Notes
- Do not over process nuts or you will end up with nut butter
- all the nuts are raw and do not contain any salt
- Prep Time: 5 minutes
- Cook Time: 0minutes
- Category: Snacks, Main Meals
- Method: No-Bake
- Cuisine: Keto, Low Carb, Gluten Free
Nutrition
- Serving Size: 1 bar (40 g)
- Calories: 195
- Sugar: 5
- Fat: 17
- Carbohydrates: 13
- Fiber: 7
- Protein: 5
Cat says
You would have to use a macro calculator (like MyFitnessPal) to get the right ratio if you replace the tapioca with inulin. Also, you will have to add some additional form of moisture. Let me know if it works for you!
Kat says
I have not tried these yet, I have organic inulin powder, but no Tapioca Fiber syrup. Would I be able to substitute the inulin powder for the fiber syrup? If so, how much powder would I use?
Cat says
I would think so but have not tried. Let me know if you do and how they turn out!
TLP says
Hi - could you bake these so they are toasty. The texture is hard for me.
Beth says
Taste just like (maybe even better!) then the original fasting mimicking bar!
Cat says
Inulin comes from fructose whereas Tapioca Fiber does not. Many people, including myself, are senstive to fructose so this is a small change to create a fructose-free fasting bar. Feel free to use either Inulin or Tapioca Fiber syrup.
Heidi says
I love these bars! Is there a reason why you changed the recipe from using Inulin to Tapioca Fiber syrup?
Dave Koletar says
So good, so easy to make and so much cheaper!
Nathalie Boulbin says
Nice thank you very much now L Nutra changed the recipe with only 5 gr of sugar not to break the fast during IF so instead of 70 gr honey we could try with 50 gr for 10 bars
Claudia says
Made these today. I think next time I would use a bigger pan. These ended up being small but thick. Think I would prefer them to look more like your bar shape. Will try one for a snack on the golf course tomorrow.
Could you use butter instead of coconut oil? I can live with the coconut and the coconut flour but I really do not like the taste of coconut oil. Thanks!
Cat says
I used a 9 x 5 loaf pan.
Claudia says
What size loaf pan do you use?
Kristen Park says
Thanks so much! I vote for the cacao nibs version if you make them. 🙂
Best,
Kristen
Cat says
I will definitely work on a Chocolate version with the same macros so check back soon and let me know what you think!
Kristen Park says
Thanks so much for this recipe! I was eating the Fast Bars for IF, but then found out I have a food sensitivity to pecans. I substituted more almonds and also some walnuts for the pecans. These are delicious, and taste just like the Fast Bars only fresher of course. My only request is for a recipe with cacao in it, as I love chocolate! 🙂
Cat says
Thanks for taking the time to comment!
Peter Schimke says
Tastes really delicious and really easy to make. Saved me quite a bit of cash too.
Cat says
I will make one this weekend and post it ASAP! Thanks for the request!!!
Carolyn Dooling says
Would love a nut-free version of this recipe!
Cat says
If you are only allergic to almonds, I am sure you could sub in any other type of seed or nut. Just be aware that the macros might change ever so slightly. If you try a different nut/seed, let me know how they turn out!
Kris says
I was curious if you have any suggestions for substituting the almonds. I’m only allergic to almonds. Thank you!
Cat says
Thanks and I am so glad you tried them!
Jackie says
Love these keto bars! Thank you for posting. They are delicious. I found vanilla flavored almond butter which tasted great with these bars. I measured mine into cupcake liners, put them in cupcake tins, pressed them with the bottom of the glass and put them in the refrigerator. Perfect bar every time!
Cat says
I am sure you can make them with less honey...I was just trying to get the macros to be the same as the Fast Bar. I too think they are a little on the sweet side so I often use 1/3rd less honey or switch it out for Lakanto Sugar-free Maple syrup for a sugar-free and more keto bar.
Kelly says
@Cat I made them yesterday and used a combo of raw and roasted nuts and they were great!! It seemed like a lot of honey - can you make it with less? Thanks so much for this.
Cat says
Please do!
Anonymous says
Nevermind it populated! Will let you know how it goes!
lena stahlschmidt says
Hi Cat! Thank you so much for posting this recipe! Unfortunately, I can't find the actual ingredient list do you mind sharing. Super excited to try these out!
Cat says
It does not matter so use whatever you have on hand. If they are roasted and salted, just take the salt into account. Let me know when you make them and if you like them!
Kelly says
Does it matter if the nuts are raw or dry roasted? Thanks for this information!
Cat says
Although I have not tried freezing them, I can not see why it wouldn't work. Just make sure that you let the bars/bites come to room temperature naturally. I would not put them in the microwave to defrost as the honey will heat too quickly.
Let me know if freezing them works and I will add it to my post.
Thanks!
Angie says
It tasted good!! Better than the ProLon nut bar! Can we keep it in the freezer? I don't think I will eat the bites daily but still want them handy. What do you suggest to keep them fresh??
Cat says
I am so happy you liked them!
Josie says
Thank you for this recipe! I did the Prolon “fast” and enjoyed the bars included in the kit. I subsequently ordered the fast bar but they are expensive, as you say and taste processed. These are much better and I love the idea of making them into balls. Such a satisfying breakfast or snack.
Cat says
These are really easy and if you don’t have Inulin, just omit as it only adds a very touch of sweetness (and is a prebiotic) and I personally thought they were plenty sweet enough without them. Thanks for commenting and don’t forget to rate them when you try them!?
Christine Aaron says
This is amazing!! I'm totally making these this week!