Copycat Prolon Cocoa Crisp Bars – Easy, Delicious & Fasting-Mimicking!

If you’ve ever tried the ProLon Fasting Mimicking Diet, you know how tasty and satisfying their snack bars can be—especially the chocolatey one. That’s exactly why I created this copycat ProLon cocoa crisp bar recipe: to enjoy the same flavour and texture at home without the steep price tag of buying another full ProLon kit. Making your own version not only saves money, but also gives you the flexibility to keep a stash of these nutrient-dense bars on hand for quick snacks, mini meal replacements, or as part of your own fasting mimicking plan.

this recipe

Homemade Cocoa Crisp Bar

When I first tried the Prolon Fasting Mimicking Diet, I was fascinated by how well it replicated the benefits of fasting without the full deprivation.

But let’s be honest—what really stood out were the little snacks that kept me going. Chief among them? That Prolon Cocoa Crisp Bar. Just sweet enough, light yet satisfying, and perfectly portioned to keep you on track. But at $5+ a bar, I knew I could create my own version—and so the copycat adventure began!

Inspired by my previous copycat Honey Nut bar recipe, I dove into making a cocoa version that was equally delicious, nutrient-balanced, and could be used to simulate the fasting-mimicking effect on a flexible schedule.

This blog post is your complete guide to creating your own homemade Cocoa Crisp Bars using easy-to-find ingredients. These bars are perfect for a DIY version of a fasting mimicking plan, a sweet little addition to a low-calorie diet, or just a smart snack that keeps you fueled without a crash.

Plus, they come in at the exact same size and macros as the original: 23g each, 90 calories, 4.5g fat, 14g carbs, 6g fiber, and 3g protein.

The Science Behind these Keto Cocoa Crisp Bars

The Fasting Mimicking Diet (FMD), developed by Dr. Valter Longo, hinges on tricking your body into a fasting state through precise macronutrient ratios—primarily low protein and moderate carbs with high fiber and healthy fats. This allows you to still eat, but your body behaves as if it’s fasting, triggering autophagy and cellular repair.

One of the staples of the FMD program is the Cocoa Crisp Bar. It’s small but mighty—crafted to balance those ratios and packed with fiber to help with satiety. But let’s face it: it’s also basically a soft rice crispy treat with a little chocolatey crunch.

The magic of a copycat bar lies in capturing both the texture and the nutrient profile—and that’s where these ingredients shine.

Copycat Prolon Cocoa Crisp Bar Ingredients

I kept things simple and functional, using whole-food ingredients that mimic the function of those in the Prolon version:

• Inulin: This prebiotic fiber keeps carbs net-low and supports gut health. It also gives the bars a slightly chewy texture.
• Almond Butter: Healthy fats and mild flavour, almond butter is key for binding the ingredients and adding richness.
• Honey: This is a non-GMO alternative to corn syrup that helps bind the crisp cereal without spiking glucose.
• Chocolate Chips: Use sugar-free or 70% dark chips to balance indulgence and nutrition. Whole Foods now carries sugar-free chocolate chips for about $6 for a 10 oz bag!
• Oats: Add a slow-digesting carb and a little chew. Use gluten-free if needed.
• Brown Rice Crisp Cereal: The crisp gives the bar its signature airy crunch—this is non-negotiable. You can find this type of cereal online or at Whole Foods
• Sliced Almonds: For crunch and a little extra healthy fat.
• Cocoa Powder: Adds a deep, rich chocolate flavour without adding sugar or fat. I LOVE black cocoa powder that I get online from Modern Mountain.

All of these ingredients are easy to find at a health food store or online, and once you have them, you’ll be making these bars on repeat.

Making Homemade Cocoa Crisp Bars

This recipe is really simple - melt the almond butter and honey and stir it into the dry ingredients - That's it!!

However, I find that if I combine the dry ingredients in a food processor and pulse them a couple of times, the bars bind together slightly better. If you do not have a food processor, you can chop the dry ingredients instead.

As for shaping the bars?

Well, you have 2 options:

1- Use an 8 x 4 loaf pan and line it with parchment paper. Press the mixture into the pan and allow it to harden in the fridge. Once the copycat Prolon crisp bars are firm, slice them into 10 bars.

2. Use a silicon granola bar mould and divide the mixture into 10 bars. Press the bars into the mould and allow them to firm in the fridge.

The easiest method is obviously using a loaf pan but as you can tell from the pics, the "prettier" way is using a silicon mould. Either way, they taste DELICIOUS!

Comparing Macros for this Fasting Mimicking Bar Recipe

One of the biggest challenges was dialling in the macros. Each bar had to hit:

• 90 calories
• 4.5g fat
• 14g total carbs (but with 6g of fiber, that’s 8g net)
• 3g protein
• Weight: 23g/bar

This meant careful weighing of each ingredient and a few test batches where I may or may not have eaten five bars in one sitting “for research.” (Pro tip: don’t do that if you’re trying to simulate a fasting day. 😂)

Ultimately, I found the sweet spot by balancing the almond butter and inulin with just enough oats and rice cereal to give that light, crispy bite without overloading the calories.

The key to controlling sugar and keeping blood sugar stable? The fiber blend—specifically inulin. Not only do these help bind the bars without sugar, but they also slow digestion and keep you feeling full longer.

Homemade Prolon Bar Recipe Customization

One thing I love about making my own bars is being able to adjust the ingredients depending on my mood or goals:

• Lower carb version: Skip the oats and use a low-carb crisp like Hi-Lo or Catalina Crunch cereal. Or, use some Lupin flakes
• Nut-free: Swap almond butter for sunflower seed butter and sliced almonds for pumpkin seeds.
• Higher protein: Add a small scoop of collagen or plant protein, but be careful not to exceed the 3g protein limit if you're aiming for a true FMD effect.
• More indulgent: Drizzle the finished bars with melted chocolate or roll the tops in cacao nibs for a fun texture.

Storing Keto Cocoa Crips Bars

These bars hold up really well. I store mine in the fridge in an airtight container, and they stay fresh for up to 10 days. You can also wrap them individually and freeze for up to 2 months. I’ve taken them on road trips, hikes, and even during long clinic days when I’m on my feet nonstop.

They’ve saved me from making bad snack choices more times than I can count.

Fasting Mimicking Diet Final Thoughts

Creating this copycat Cocoa Crisp Bar was a full-circle moment for me. Years ago, I thought I had to choose between staying on track with my goals and enjoying what I eat. Now, I’ve learned to recreate the things I love in a way that supports both taste and health.

This recipe not only gives you control over your ingredients, but it also offers freedom—freedom to fast on your terms, support your metabolism, and enjoy food that fuels your life.

If you loved my Honey Nut bar, this cocoa version is going to be your new go-to. Whether you're following a full Prolon-style fast or just want a mindful afternoon snack, these bars deliver.

Scroll down for the full printable recipe, and let me know if you try them—I always love seeing your creations!

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