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sugar-free chocolate marshmallow bars stacked on top of each other with a baked sugar-free meringue topping

Keto Mud Hen Bars: A Sugar-Free, Gluten-Free Twist on a Classic Treat

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If you’ve been craving a nostalgic Southern dessert but need to stay low-carb, these Keto Mud Hen Bars are the perfect sweet solution. With a soft, buttery cookie base, layers of sugar-free chocolate and ChocZero marshmallows, and a golden meringue top, this keto-friendly version of the classic Mud Hen Bar delivers all the gooey, chewy magic—without the sugar or gluten. Whether you're keto, gluten-free, or just watching your carbs, these indulgent bars will satisfy every dessert craving.

  • Total Time: 30 minutes
  • Yield: 12 bars 1x

Ingredients

Units Scale
  • 6 tbsp butter, unsalted, room temperature
  • 1/3-1/2 cup sweetener of choice
  • 1 egg
  • 2 eggs, separted into yolks and whites
  • 1 1/4 cup almond flour
  • 1/4 cup flaxseed meal
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 36 sugar-free chocolate chips
  • 24 sugar-free mini marshmallows**
  • 1/4 cup sweetener of choice (added to the egg whites to make the meringue topping)
  • *optional - chopped roasted nuts

Instructions

Prepare the Cookie base

  1. Pre-heat oven to 350 degrees.
  2. Cream butter, sweetener, whole egg and two egg yokes (save the egg whites for the topping).
  3. Add the almond flour, flaxseed meal, baking soda and salt into the wet ingredients and beat until incorporated.
  4. Press the mixture into the bottom of a lined 8 x 8-inch pan, or divide the mixture between 12 silicon muffin wells.
  5. Sprinkle the chocolate chips and marshmallows over the top of cookies. (if using muffin wells, add 3 sugar-free chocolate chips and 2 sugar-free mini marshmallows to each well)

Prepare the Meringue Topping

  1. Beat the two egg whites till stiff.  Gently beat in the sugar-free sweetener into the stiff egg whites, being careful not to deflate the egg whites. Spread over the marshmallows/sugar-free chocolate chips.  
  2. Bake 30 minutes (if using 8 x 8 pan) or 20-25 minutes (if using silicon muffin tin). 
  3. Cut while still slightly warm (not hot) into 12 servings.

Notes

  • Feel free to add nuts with the chocolate/marshmallow layer
  • **If you do not have any mini marshmallows, omit them and use nuts instead!
  • Author: Cat
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Desserts
  • Method: Baking
  • Cuisine: Keto, sugar-free, low carb
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 bar
  • Calories: 168
  • Sugar: 3
  • Fat: 9
  • Carbohydrates: 6
  • Fiber: 1.5
  • Protein: 4.5
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