Keto Peanut Butter Bars - Copycat Perfect Keto Recipe

These No-Bake Keto Peanut Butter Bars are a homemade copycat version of your favourite Perfect Keto Nola Bars. These easy low carb, sugar-free and gluten-free peanut butter bars will satisfy all of your salty-sweet dessert cravings with almost no sugar. The perfectly delicious keto snack bar can be eaten any time of the day!

Keto Peanut Bar Recipe

I am definitely a snack-lover. Sometimes, during the day, I just need a quick and easy snack and this healthy keto snack bar recipe always does the trick! With only a couple of ingredients, this copycat Keto Nola bar recipe tastes just like the real thing.

Crunchy, salty and sweet, one of these keto peanut butter bars has under 0.5 grams of sugar in each bar!

And I think that it is not a secret that I am a peanut (or for that matter, any nut or seed) butter fan. In this easy healthy keto snack bar, thick and crunchy peanut butter is combined with some fiber syrup to produce a snack (or dessert!) that is absolutely AMAZING! This keto peanut bar tastes remarkably similar to the store-bought Perfect Keto bar known as the Nola bar.

The best part of all? These healthy keto snack bars are made from just 5 main ingredients!

Keto Peanut Bar Ingredients

Peanuts - I used Virginia Roasted Salted peanuts that I buy at Sam's club. I do not suggest using "dry roasted" as they do not breakdown as well and are a little too salty for my liking.

Coconut Oil and Coconut Flour - I used a combination of coconut oil and coconut flour to get some healthy MCT oils. The coconut oil adds a good dose of healthy fats to the bars. If you don't like coconut, don't worry as you can not even taste the coconut oil or the coconut flour. However, if you are opposed to using coconut oil, you can replace the coconut oil with MCT oil or melted butter. Make sure that you add coconut flour. Coconut flour is VERY absorbent and without it, your bars will turn somewhat liquid if not stored in the freezer.

Soluble Tapioca Fiber Syrup - I use the soluble tapioca fiber syrup by Keto Goods which you can buy on Amazon.

Sweetener - In this recipe, you can use any brand of a sugar-free substitute. I made this recipe using both allulose and Lakanto Golden erythritol sweeteners.

What is Soluble Tapioca Fiber Syrup?

Soluble tapioca fiber is a ketogenic-friendly sweetener that is being used in many of your favourite products. It is made from non-GMO corn syrup that has been broken down through an enzymatic-based process, leaving you with a true keto-friendly fiber.

Known as a prebiotic fiber, Soluble Tapioca Fiber Syrup has been shown to promote a healthy gut biome, improves metabolism and energy levels and aid in the body's production of neurotransmitters.

Is Soluble Tapioca Fiber Syrup Keto-Friendly?

That depends on which brand you buy.

Until recently, tapioca fiber syrup was not labelled as either a soluble prebiotic fiber called isomalt-oligosaccharides (sometimes written in shorthand as IMO) or a resistant dextrin. Although the two types come from tapioca, the way the body processes each is very different.

Metabolically, IMO can be fairly well tolerated and it does have some prebiotic benefits, however, it doesn't fully act as a dietary fiber, and therefore can cause blood sugar spikes if not consumed with other ingredients that would slow down the digestion, such as healthy fats or other dietary fiber and resistant starch ingredients.

Resistant Dextrin, on the other hand, is a type of tapioca fiber that is actually in the form of resistant starch which means that it is able to resist digestion by your digestive enzymes. This also means that resistant dextrin can actually make its way to your gut, where it feeds the good bacteria and has a very strong prebiotic benefit!

This type of tapioca fiber has been shown NOT to spike blood sugar levels and has the ability to help you feel very full - which is why some products that have tapioca fiber in them actually don't spike your blood sugar levels and do help with satiety.

According to recent research, dextrin-resistant tapioca fiber syrup has no glycemic impact and is low in calories. A serving only contains 1 gram of net carbs and is high in dietary fiber.

As far as the nutritional breakdown, 1 teaspoon of tapioca fiber syrup has only 10 calories, 6 grams of carbs of which 5 are fiber. So, in terms of net carbs (which is the total number of carbs minus the fiber carbs, the total net carbs are 1 gram per teaspoon.

In this copycat Perfect Keto recipe, there is a total of about 15 teaspoons of tapioca fiber which adds a total of 15 grams of net carbs and 75 grams of fiber!!!

The brand that I use all the time is by KetoGoods. This company is a family-owned business that focuses on direct-to-consumer sugar replacements. Everything they sell is keto-friendly, plant-based, and non-GMO.

Copycat Keto Recipe Calorie Comparison

So, how do the two recipes compare when it comes to ingredients as well as their nutritional breakdown?

Perfect Keto Peanut Butter Nolabar Ingredients and Nutritional Breakdown:

Peanuts, Soluble Tapioca Fiber, Allulose, Medium Chain Triglycerides Oil (from Coconut), Sea Salt, Natural Flavours, Stevia Extract, Monk Fruit Extract, Mixed Tocopherols (to preserve freshness)

Nutritional Facts: Serving Size 1 Bar (32 grams): 150 calories, 12 grams of fat, 12 grams of carbs with 5 grams of fiber for a net carb of 7 grams, 6 grams of protein.

Copycat Perfect Keto recipe ingredients and nutritional breakdown:

Peanuts, Soluble Tapioca Fiber, Allulose, Medium Chain Triglycerides (from Coconut Oil), Sea Salt, Vanilla, Erythritol

Nutritional Facts: Serving Size 1 Bar (40 grams) - 150 calories, 12 grams of fat, 13 grams of carbs of which 10 grams are fiber for a net carb of 3 grams, 5 grams of protein.

So, not only are these Copycat Perfect Keto Peanut Butter Nola Bars super easy to make but you can actually have a larger bar with more fiber and fewer net carbs!

How much money can you save making this homemade copycat keto recipe?

You can buy Perfect Keto Nola Bars on Amazon for $21.99 with free shipping if you are a prime member.

So, the cost for a Perfect Keto Peanut Butter Nola Bar comes to about $2.75 per bar.

If my math is correct, the cost for the amount of Tapioca Fiber Syrup used in this recipe is roughly $2. The nuts, coconut oil, coconut flour, allulose, and Lakanto Golden came to about $2. So, the total cost for making 10 bars (that are larger than the Perfect Keto Nola Bars) comes to a total of $4.

The cost for these homemade Keto Peanut Butter bars comes to $0.40 per bar instead of the $2.75 that Perfect Keto charges. That's a savings of over $18 for 8 bars!!!

How to Make Copycat Perfect Keto Peanut Butter Bars

Add the ingredients to the bowl of a food processor. You are going to place the nuts, coconut flour, allulose, salt and sweetener into the bowl of a food processor and pulse about 5-6 times. This allows some of the nuts to be broken down which helps the bars to be pressed down. Don't over-process the nuts or you will end up with too much of a flour-like consistency. Pour the mixture into a large bowl and set it aside.

Bring the tapioca syrup and coconut oil to a boil. Place the tapioca syrup and coconut oil in a small bowl or glass measuring cup. Place the mixture in the microwave for about 1 minute or until it comes to a full boil.

Combine the Ingredients. Pour the hot syrup over the nut mixture and stir to incorporate. Taste the mixture and add any additional salt if needed.

Dividing and Forming these Keto Peanut Butter Bars

I weighed all the ingredients and the total came to 400 grams. If you divide this by 10, that means that each bar should weigh about 40 grams each.

I used this silicone candy mold that is flexible and non-stick. This made it VERY easy to pop these copycat Perfect Keto peanut butter bars right out from the mold.

If you don't have a candy bar mold, you can always use a muffin pan (either silicone or use liners for easy removal), or any 9 x 5-inch loaf pan that has been lined with parchment paper.

Are peanuts bad for keto?

Keto isn't so much about what you eat, but more about hitting specific nutritional targets. And since you're trying to hit a higher fat intake while keeping your carb count low, peanut butter and these keto peanut butter bars are actually perfectly healthy keto snack bars that can easily fit into your nutritional goals.

Each Copycat Keto Nolabar actually contains 72% fat. Most Keto diets recommend about 70% of your daily nutrition come from fat so these keto peanut butter bars can fit right in!

You can, however, make these bars using any type of nut or seed if you would prefer not to use peanuts.

HOW TO STORE KETO PEANUT BUTTER BARS

The great news is that because these bars have nothing in them that spoils easily, they can be made well in advance.

I recommend storing them in the fridge in a covered container so that they don’t get overly soft. They do stay firm at room temperature for a little while if you don’t live in a hot climate.

They can last up to 3 weeks if properly stored and refrigerated. To freeze, I would wrap up the bars tightly in plastic wrap, to avoid freezer burn. They can be frozen for several months

What if Soluble Tapioca Fiber Syrup cause stomach pain?

We all need prebiotic fiber but if we don't have enough of the "good gut bacteria", then the "bad gut bacteria" will create a lot of symptoms

Bottom line: prebiotic fibers are crucial to health. Properly managed, they help maintain bowel regularity, nourish the intestinal lining, reduce the risk for colon cancer; exert mind/brain effects such as reduced anxiety, reduced depression, deeper, more restorative sleep; and exert metabolic benefits such as reduced total and LDL cholesterol, reduced triglycerides, reduced insulin and blood sugar, reduced insulin resistance, reduced blood pressure. Having an initial unpleasant experience does not mean “they’re not for you.” It means that there is something physiologically wrong that needs to be addressed before you can resume your path back to health.

More Copycat Keto Recipes

• Keto Crackers - Nut-Free and Dairy-Free Copycat Innofoods Keto Crackers
• Keto Crispy Thin Chocolate Chip Cookies - Sugar-Free Tate's Copycat Recipe
• Keto Tuxedo Cake - Costco Copycat Recipe
• Keto White Chocolate Macadamia Nut Cookies - Copycat Otis Spunkmeyer Recipe
• 3-Ingredient Keto Chocolate Crunch Bar - Copycat Recipe
• Copycat Coconut Keto Clusters Recipe with Pecans, Almonds and Pumpkin Seeds
• Easy Keto Copycat Nacho Cheese Doritos
• Keto Copycat Coconut Clusters - Super Seed Nut-Free
• Copycat Payday Candy Bars (Keto, Gluten-Free)
• Copycat Chocolate Peanut O'Henry Bars

Print