These Easy Keto Protein Pumpkin Seed Bars make the perfect healthy snack! They're nut-free, gluten-free, sugar-free, low carb, and plant-based. Plus, they're so easy to make and require only five basic ingredients and taste just like a Healthy Warrior bar without all the sugar.
Keto Plant-Based Recipe
Have you ever tried a Warrior Pumpkin Seed Bar? If not, these plant-based bars have limited ingredients, taste delicious and are filled with healthy fats. However, with over 8 grams of sugar per bar, plus the fact that they are almost always sold out and hard to find, I felt a need to create a keto copycat Warrior bar.
Adding pumpkin seeds to any diet are a great way to add some healthy fats, minerals, iron, protein and fiber to your diet, and these keto pumpkin seed bars are just such a perfect way to enjoy them. I love using pumpkin seeds to make my Copycat Keto Seed Clusters or these Keto Pumpkin Blondies (each bar is under 100 calories!) and now with this keto copycat Warrior bar, I have one more way to incorporate these healthy seeds into my diet!
Save yourself money (the total cost to make these bars is roughly $3 versus $16.50 for Warrior Pumpkin Seed Bars!) and make these Keto Protein Pumpkin Seed Bars today!
Why you will love this Keto Protein Bar Recipe
Nutritious - The sprouted pumpkin seeds that I use have only 1 gram of net carbs, 3 grams of fiber, 13 grams of fat, and 8 grams of protein. Plus, pumpkin seeds have one of the highest iron counts accounting for 10% of your iron needs.
Super Easy - With only a handful of ingredients, a bowl, and a spoon, you can whip these sugar-free protein bars up in minutes
Delicious - Nice and crunchy with just the right of sweetness, these keto protein pumpkin seed bars are both salty and sweet.
Huge Cost Savings - Buying keto protein bars is ridiculously expensive but making these keto copycat Warrior bars at home will save you over $12!
Ingredients for Keto Protein Pumpkin Seed Bars
Here are the exact ingredients I use to make my keto protein pumpkin seed bars. I have included substitutions in case you can not find some of the ingredients.
- Pumpkin Seeds- You want to use pumpkin seeds that have already had their shell removed. Sometimes you will find them labeled as pepitas. I love these raw sprouted organic pumpkin seeds that I can buy at Costco. However, any type of pumpkin seed will work but the nutritional value may change.
- Coconut Oil- Coconut Oil helps to bind the bars together, so a different oil will not work as well. If you use refined coconut oil, there will be no "coconut" taste. However; if you like the taste of coconut, use unrefined oil.
- Liquid Sweetener - I used ChocZero Honey for this recipe as I wanted to create a keto copycat Warrior bar that tasted like their Honey Sea Salt flavour. You can use sugar-free maple syrup or tapioca fiber syrup. I do not suggest using liquid allulose as the allulose will brown these bars too quickly and it is not thick enough for these bars.
- Protein Powder - You can use any Casein, plant-based, or any other combination of protein powder. I do not think these bars will work well with only Whey protein powder. If you do not want to use protein powder, you can replace the protein powder with almond flour. I used Sprout Living Pumpkin Seed Protein powder to keep this a keto plant-based recipe
- Salt- The salt really brings out the flavour of these bars. I used ¼ teaspoon, but you can reduce or omit the salt to your liking.
How to make pumpkin seed bars
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Preheat oven to 325°F. In a large mixing bowl, combine the coconut oil and sugar-free syrup. Heat in the microwave for 15-30 seconds or until coconut oil has melted.
Add the pumpkin seeds and protein powder into the wet mixture and mix until well incorporated using a large spoon. It will seem dry at first but keep mixing. Taste the mixture and add any additional sugar substitute or salt.
Divide the mixture evenly between 12 candy molds and bake for 15 minutes or until the edges are lightly golden brown.
Allow the bars to fully cool before removing them from the candy molds.
Hint: These bars will not seem hard at first but they will harden after they have cooled (about 1 hour of cooling time).
What are the Health Benefits of Pumpkin Seeds?
Pumpkin seeds, also known as pepitas, are not only delicious but also packed with nutrients and offer various health benefits. Here are some of the key health benefits associated with consuming pumpkin seeds:
1. Rich in Nutrients:
- Pumpkin seeds are a good source of essential nutrients, including magnesium, iron, zinc, and potassium. These minerals are important for various bodily functions, including heart health, immunity, and muscle function.
2. High in Antioxidants:
- Pumpkin seeds contain antioxidants like carotenoids and vitamin E, which can help neutralize harmful free radicals in the body. Antioxidants are essential for reducing the risk of chronic diseases and supporting overall health.
3. Heart Health:
- The magnesium and antioxidants in pumpkin seeds have been linked to a reduced risk of heart disease. Magnesium helps regulate blood pressure and supports cardiovascular health, while antioxidants can help lower cholesterol levels.
4. Improved Prostate and Bladder Health:
- Pumpkin seeds have been studied for their potential role in promoting prostate health. They contain compounds that may help prevent the enlargement of the prostate gland. Additionally, pumpkin seed extracts are sometimes used to improve symptoms of an overactive bladder.
5. Better Sleep:
- Pumpkin seeds are a natural source of tryptophan, an amino acid that contributes to better sleep. Tryptophan is converted into serotonin and then melatonin, which regulates sleep patterns.
6. Bone Health:
- Pumpkin seeds are a good source of magnesium, which is vital for bone health. Adequate magnesium intake has been associated with a higher bone mineral density, reducing the risk of osteoporosis.
7. Mood and Mental Health:
- The presence of tryptophan in pumpkin seeds is also beneficial for improving mood. Tryptophan is a precursor to serotonin, a neurotransmitter that plays a key role in regulating mood, anxiety, and depression.
8. Digestive Health:
- Pumpkin seeds are a good source of dietary fiber, which supports digestive health by promoting regular bowel movements and preventing constipation.
9. Supports Immune Function:
- The combination of various nutrients, including zinc and antioxidants, in pumpkin seeds supports a healthy immune system. Zinc, in particular, is crucial for immune cell function and wound healing.
10. Potential Anti-Inflammatory Effects:
- Some studies suggest that the compounds in pumpkin seeds may have anti-inflammatory effects, which can be beneficial for reducing the risk of chronic diseases associated with inflammation.
What if I do not have a silicon protein bar mold?
You can always use an 8 x 8 inch pan that is lined with parchment paper. Just make sure that the parchment paper has an overhang so that you can easily remove the bars from the pan.
How should I store these keto protein bars?
You can store these keto protein pumpkin seed bars in an airtight container at room temperature for up to 5 days or in the refrigerator for up to 2 weeks. You can also be kept in the freezer for up to three months.
Can I use flavoured protein powder to make these keto protein bars?
Absolutely! If you want to use vanilla, chocolate or any other flavoured protein powder, go ahead! Just remember that the protein powder may add additional sweetness to your bars.
How do I sweetened these sugar-free protein bars?
IF you are using unsweetened protein powder and you find the bars to not be as sweet as you like, simply add an additional 1-2 tablespoons of any type of sugar substitute.
More Keto Protein Recipes
Looking for other keto protein recipes? Check out the following!
More Keto Copycat Recipes:
Here are some of my most popular keto copycat recipes:
- 1 ¾ cup pumpkin seeds, without shells*
- ½ cup pumpkin seed protein powder**
- ⅓ cup liquid sweetener (sugar-free maple syrup, honey or Tapioca Fiber Syrup)
- 1 ½ tbsp coconut oil
- Optional - salt and granular sugar substitute to taste
- Preheat the oven to 325 degrees F.
- In a large mixing bowl, combine the liquid sweetener and coconut oil. Heat in the microwave for 15-25 seconds or until coconut oil has fully melted.
- Stir in the protein powder and pumpkin seeds. Taste the mixture and add additional salt or granular sugar substitute if you wish.
- Divide the mixture evenly between the 12 candy mold wells and bake in the oven for 15 minutes.
- Remove the bars from the oven and allow them to cool fully before removing them from the mold. The bars will harden as they cool.
- * I used sprouted and slightly salted pumpkin seeds - if your seeds are not salted, you may need to add addtional salt
- **I have used unflavoured pumpkin protein powder as well as vanilla casein protein and both work great. IF using unflavoured protein powder, you may want to add a dash of vanilla as well as an additional 1-2 tablespoons of sweetener to make up the difference.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Snacks, Breakfast
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
- Serving Size: 1 bar
- Calories: 140
- Sugar: 0.4
- Fat: 11
- Carbohydrates: 10
- Fiber: 8
- Protein: 8.6
Keywords: keto, protein bar, easy recipe, low carb, sugar-free, high protein, low carb, healthy, warrior health, copycat