This keto chocolate is an easy candy bar recipe made with just 3 ingredients! Crispy, chewy, and ready in 5 minutes, each bar has just 2 grams net carbs!
Like any good keto dessert, chocolate ones are always the best.
Cover anything in chocolate and I’ll instantly be a fan. While I love them in cookies or in blondies, nothing tastes as good as a classic chocolate candy bar.
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Are you allowed chocolate on a keto diet?
As you’d expect, standard grocery store chocolate and chocolate candy bars are not keto friendly. They are loaded with sugar. One small candy bar has more carbs than someone on a keto diet can have in a week.
While there are some keto friendly chocolate brands out there, they are extremely expensive. A standard keto candy bar is over $8…. NOT worth it.
Luckily, you can easily make your own in the comfort of your kitchen!
Why you’ll love this keto chocolate recipe will be a dessert staple-
4 Ingredients. Technically, you don’t even need the almond butter, but I love how firm the bars are by using them.
Ready in 5 minutes. No baking required. The hard part is waiting for them to firm up.
Just 2 grams net carbs per serving.
Easy to customize. Add flavor extracts, nuts, seeds, coconut, or even chopped up keto cookie pieces.
Affordable. Make them yourself and you pay a fraction of the cost of buying the pre-made kind!
What I love about these candy bars is how much they taste like the real thing. Ever tried a crunch bar? I made a bunch of these for my friends and everyone claimed they tasted like a keto friendly crunch bar!
How to make keto chocolate bars
The Ingredients.
Unsweetened chocolate– Also known as Bakers chocolate, these candy bars are 100% unsweetened and have very few carbs. On its own, they are not edible, but when mixed with sweet ingredients, adds the chocolate element necessary.
Sugar free maple syrup– Skip the expensive store-bought kind and make your own keto maple syrup.
Coconut oil– Choose the refined variety to avoid any coconut flavor.
Almond butter– Smooth and drippy almond butter with no added sugar. Peanut butter and nut-free alternatives also work.
Crushed nuts and seeds– Optional, but makes these taste like crunch bars.
The Instructions.
Start by adding the chocolate, syrup, coconut oil and almond butter in a large microwave-safe bowl. Microwave everything in 30-second spurts until the chocolate has mostly melted. Gently mix until smooth.
Next, fold through your crushed nuts and seeds until combined. Transfer into a square pan and refrigerate for thirty minutes, or until firm.
Microwave the mixture in 20-second spurts, or you risk the chocolate burning.
Avoid using chocolate chips, as they don’t melt anywhere near as well as a chocolate bar.
For a fun twist, let the chocolate set in candy molds.
Flavor variations
The base recipe acts as a blank canvas, so try some variations for some delicious fun!
Milk chocolate– Use keto milk chocolate chips instead of unsweetened chocolate.
Peppermint chocolate– Add 1/2 teaspoon of pure peppermint extract to the mixture.
White chocolate– Use sugar free white chocolate instead of unsweetened chocolate.
Toffee chocolate– Fold though half a cup of crushed keto candy pieces.
Orange chocolate– Add 1/2 teaspoon of orange extract to the mixture.
Storing and freezing instructions
To store: This keto chocolate is stable at room temperature in a sealable container. It will keep well for up to four weeks. If you’d like it to keep longer, store it in the refrigerator.
To freeze: Place leftovers in a ziplock bag and store it in the freezer for up to six months.
More keto chocolate recipes to try
Chocolate cake
Brownies
No bake cheesecake
Mousse
Brownie cookies
Frequently Asked Questions
Is Hershey’s dark chocolate keto friendly?
The only keto friendly Hershey’s products are their Dutch-processed cocoa power (2 grams net carbs per serving) and dark cocoa powder (1.5 net carbs per serving).
Which chocolate candy bar has the least amount of carbs?
The lowest carb candy bar is Ghirardelli unsweetened baking chocolate, which has just 3 grams net carbs per serving.
How many carbs are in keto crunch bars?
There are just 3 grams net carbs in these keto bars.
This keto chocolate is an easy candy bar recipe made with just 3 ingredients! Crispy, chewy, and ready in 5 minutes, each bar has just 2 grams net carbs!
Line an 8 x 8-inch baking dish with parchment paper and set aside.
In a microwave-safe bowl or stovetop, combine your chocolate, almond butter, sticky sweetener and optional coconut oil and melt until combined.
Add your nuts/seeds of choice and mix until fully combined.
Pour the chocolate mix into the lined baking dish and spread out using a spatula. Refrigerate or freeze until firm.
Slice into chocolate bars.
Notes
* Makes it easier to bite into the chocolate.
TO STORE: This keto chocolate is stable at room temperature in a sealable container. It will keep well for up to four weeks. If you’d like it to keep longer, store it in the refrigerator.
TO FREEZE: Place leftovers in a ziplock bag and store it in the freezer for up to six months.
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsem*nt, recommendation, testimonial, and/or link to any products or services from this website.
Dark chocolate that is high in cocoa content (70% or above) and low in sugar is the best choice. Such chocolate has fewer carbs and more fibre compared to lower percentage cocoa chocolates, making it more suitable for a keto diet.
If you're lucky enough to find dark chocolate that contains 100% cocoa solids, that's great for your keto diet because it means that around four squares of this chocolate will result in only 2 grams of carbs being introduced into your diet.
While 1 ounce (28 grams) of high quality dark chocolate can fit into a keto diet, a larger serving will likely exceed your limit. Dark chocolate can fit into a ketogenic diet. However, it's important to monitor your portions and choose dark chocolate made with at least 70% cocoa to avoid exceeding your carb limit.
Yes, chocolate is allowed on keto.It usually needs to be sugar-free dark chocolate made with at least 70% cocoa to be keto-friendly. This type can have as little as 1 g net carbs per piece. But there are other types of keto-friendly chocolate products that you can enjoy on a low-carb diet.
Walsh says this dark chocolate bar from Lindt is keto-friendly, thanks to its mega-high cacao percentage. "It clocks in at around 7 grams of carbs per serving," she says.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
To summarise, yes, dark chocolate can indeed be enjoyed as part of a keto diet, provided it's high in cocoa content (over 70% is ideal) and low in sugar. It's a delightful way to satisfy those sweet cravings while adhering to your dietary plan. The key, as with many indulgences, lies in moderation.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
It's unlikely that a small piece of chocolate will kick you out of ketosis; however, this depends on the amount you eat. Chocolate with a high sugar content will significantly impact your blood sugar levels and insulin response, potentially affecting your ketosis.
Studies show a bar with 70 percent cacao offers optimal health benefits, and 85 percent dark chocolate has mood-boosting qualities, according to a 2022 study. Go for the highest percentage you'll actually enjoy, though — eating chocolate should be fun.
Fat provides energy for your body and helps keep you feeling full and satisfied. By choosing low carb chocolate made with high-quality fats like coconut oil or cocoa butter, you can support your ketogenic lifestyle while enjoying a delicious treat.
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Is Greek Yogurt Keto? Yes! Especially for those of us who struggle to meet protein needs, Greek yogurt is an excellent choice on the keto diet. A 3/4 cup serving of full fat Greek yogurt has 5g of carbs, 9g of fat, and 15g of protein, making it my favorite choice for the keto diet.
Ketone esters claim to put you in ketosis without 'keto flu'
You can still consume carbs and be in ketosis when taking ketone esters, however some keto dieters also take the supplement alongside the diet to boost their ketone levels, according to biohacker Dave Asprey.
Regular and artificial sweeteners can kick you out of ketosis. Stevia is calorie- and carb-free and will not kick you out. Other keto-approved sweeteners are fine to eat in moderation and should not cause a problem.
Introduction: My name is Van Hayes, I am a thankful, friendly, smiling, calm, powerful, fine, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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