• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Ditch The Carbs
  • Home
  • SHOP
  • Meal Plans
  • Recipes
  • How To Start
  • Guides
  • Videos
  • Kids
  • 4-Week QUICKSTART
menu icon
go to homepage
  • 🛒 SHOP
  • RECIPES
  • CHARTS
  • MEALS
  • FREEBIES
  • START HERE
  • 4-Week QUICKSTART
  • KETO CALCULATOR
  • KIDS
  • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • 🛒 SHOP
    • RECIPES
    • CHARTS
    • MEALS
    • FREEBIES
    • START HERE
    • 4-Week QUICKSTART
    • KETO CALCULATOR
    • KIDS
    • BUY ME A COFFEE ☕️
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Low-Carb Keto Desserts, Cookies And Cake Recipes

    Sugar-Free Chocolate Bars (Nut-Free Dairy-Free)

    Published: Feb 28, 2017· Modified: Feb 7, 2022· By Libby Jenkinson May contain affiliate links.

    7734 shares
    • Share
    • Tweet
    • Yummly
    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    Sugar free chocolate paleo seed bars on a plate

    When you want a quick easy snack on the run or breakfast in the car, sugar-free chocolate bars are delicious, crunchy, and filling.

    They are made from a few simple ingredients and made in a blender. So easy and perfect for meal prep for the week ahead. Keep some in the freezer.

    sugar-free chocolate bars stacked on a white plate
    Quick and easy sugar-free chocolate bars (dairy-free nut-free)

    So many readers are asking for nut-free recipes. Both for those who have nut allergies and for those (like me) whose children attend a nut-free school. It's tricky when so much low-carb baking uses a variety of nuts or nut flours.

    Jump to:
    • Sugar-free chocolate bars
    • Why grain free?
    • Top tips
    • Recipe FAQ
    • Granola recipes
    • 📖 Recipe
    • 💬 Comments

    Sugar-free chocolate bars

    There is too much added sugar in regular granola bats and muesli bars. Then there is the dried fruit (sugar), maple syrup (sugar), honey (sugar), and chocolate coating (sugar). They are more like candy bars than a health bars.

    The good news is it is super quick and easy to make homemade granola bars that are also sugar-free, gluten-free, dairy-free, and nut-free.

    I have had many requests from my previous grain-free granola bars to make a nut-free version. They are so incredibly filling, even half a chocolate seed bar would probably be enough for a quick snack.

    Sugar-free chocolate bars are easily adapted to whatever seed that you like or can tolerate. They can be dressed up with a drizzle of melted sugar-free chocolate too, for those kids who need a little more encouragement to give up their favorite high sugar muesli bar.

    sugar-free chocolate bars stacked on a white plate
    Sugar-free chocolate bars (seed bars)

    Why grain free?

    If you are new here and are wondering why we avoid all grains (and aren't whole grains supposed to be healthy). Modern grains are not what our ancestors ate, and were never found in almost every single product, meal, and snack.

    All grains will raise your blood sugar and so for those who are on the low-carb diet, keto diet or those with diabetes who want to maintain normal blood sugars, giving up starchy grains are a must.

    By giving up grains, you immediately avoid the majority of processed junk food. You become low-carb almost by default.

    Grains are used to fatten animals before slaughter and produce fatty liver disease in duck and geese, to make foie gras. No wonder all those whole grains are making us fatter and sicker. And as for the added sugar and processed oils ... You may also want to read my FAQ where all of these are discussed.

    Top tips

    Anyway, back to the sugar-free chocolate granola bars. My top tips for successful granola bars (that won't fall apart):

    • Blitz them long enough in the blender until you can see it all clumping together.
    • Press the seed bar mixture firmly into abaking dish lined with baking parchment paper. This helps to produce solid and sturdy granola bars. No one likes crumbly granola bars (muesli bars) that fall apart in the lunch box.
    • As the chocolate granola bars cook, sometimes the oil appears to float to the surface, but don't worry, it soaks right back in as the seed bars cool.

    Recipe FAQ

    How much sugar is there in a granola bar?

    Too much. Period. Most regular traditional muesli bars/granola bars have added sugar, honey, maple syrup, dried fruit, and other creative ways to market and rename sugar.

    Are granola bars healthy?

    Regular granola bars (muesli bars) are often packed with added sugars, preservatives, dried fruit, wheat, gluten, and chemical flavors.

    Are keto bars healthy?

    Store-bought ones MAY be healthy BUT you HAVE to check your nutrition label for added maltitol. It is a sweetener (sugar replacement) that raises blood glucose. It's best to make homemade granola bars.

    Can I swap the seeds? I have an allergy.

    Yes, you can use any variety of seeds that you can tolerate.

    How do I get my homemade granola bar to stick together?

    The trick is to grind the seeds and other ingredients together and the fine powder that it creates will help stick with the coconut oil. Press the granola bar mix firmly into your prepared baking tray that has been lined with baking parchment paper.

    Granola recipes

    If you're in a rush and want a quick breakfast, make a big batch of homemade sugar-free granola for easy meal prep for the weeks ahead. Or make gluten-free granola bars of peanut butter granola bars (depending on what you can tolerate).

    • collage of granola breakfast dishes
      Best homemade granola recipes
    • sugar-free granola bars wrapped in baking paper stacked on a wooden chopping board
      Gluten-free granola bars
    • No bake peanut butter granola bars

    📖 Recipe

    sugar-free chocolate bars stacked on a white plate

    Please rate this recipe.

    4.4 from 57 votes

    Sugar-free chocolate bars recipe (dairy-free nut-free)

    Sugar-free chocolate bars are an incredibly nutritious snack for school, work or when you are out and about. Vary the seeds to whatever you prefer. Remember to pack the mixture firmly before baking to make sure they are sturdy.
    Servings: 14 bars
    NET carbs: 1.5g
    Author: Libby Jenkinson
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Category: Breakfast. Cakes and desserts. Lunch boxes. Snacks
    Diet: Diabetic. Gluten Free. Low Lactose. Vegetarian
    Dairy Free. Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Paleo. Wheat Free
    Review Recipe Print Pin Email

    Calculate ingredients

    Adjust servings: 14 bars
    Prevent your screen from going dark

    Ingredients

    • 300 g (2 cups) seeds of choice
    • 50 g (⅓ cups) ground flaxseed/linseed
    • 3 eggs - medium
    • 50 g (¼ cups) coconut oil
    • 2 teaspoon vanilla extract
    • 2 teaspoon (2 teaspoon) ground cinnamon
    • 4 tablespoon granulated sweetener of choice or more, to your taste
    • 40 g (¼ cups) cacao nibs
    • 100 g (1 cups) desiccated/shredded coconut
    • 30 g (⅓ cups) cocoa powder (unsweetened) unsweetened

    Equipment

    • Measuring cups and spoons
    • Mixing bowls
    • Baking sheets - non stick

    Instructions

    • Place the seeds, linseed, and eggs in the food processor with the blade attachment. Pulse until the seeds are roughly chopped and mixed with the eggs.
    • Place all the other ingredients in the food processor bowl and pulse until thoroughly mixed and starting to clump together.
    • Pour the seed bar mix into a baking dish lined with baking parchment paper (mine was 17cmx25cm, 7inchx10inch internal measurements). Press firmly into the baking dish to ensure the seed bars are solid and not crumbly when they are cooked.
    • Bake at 180C/350F for 15-20 minutes until baked and slightly crisp.
    • Allow to cool. I managed to cut 22 seed bars.
    © Copyright Ditch The Carbs

    Notes

    For the mixed seeds I used pumpkin and sunflower seeds. You may use any combination you like and can tolerate.

    5-INGREDIENTS COOKBOOK

    .

    mockups of 5 Ingredients (Or Less) Low-Carb Cookbook on devices and printed cookbooks
    Nutrition Facts
    Sugar-free chocolate bars recipe (dairy-free nut-free)
    Serving Size
     
    1 seed bar (makes 22)
    Amount per Serving
    NET carbs
     
    1.5
    g
    Total Carbohydrates
     
    4.9
    g
    2
    %
    Fiber
     
    3.4
    g
    14
    %
    Sugar
     
    0.8
    g
    1
    %
    Protein
     
    3.1
    g
    6
    %
    Fat
     
    12.3
    g
    19
    %
    Sodium
     
    17.6
    mg
    1
    %
    Potassium
     
    115.6
    mg
    3
    %
    Vitamin A
     
    51.8
    IU
    1
    %
    Vitamin B1
     
    0.1
    mg
    7
    %
    Vitamin B6
     
    0.1
    mg
    5
    %
    Vitamin B12
     
    0.1
    µg
    2
    %
    Vitamin C
     
    0.1
    mg
    0
    %
    Vitamin D
     
    0.2
    µg
    1
    %
    Vitamin E
     
    0.2
    mg
    1
    %
    Vitamin K
     
    0.4
    µg
    0
    %
    Calcium
     
    22
    mg
    2
    %
    Folate
     
    8.9
    µg
    2
    %
    Iron
     
    0.9
    mg
    5
    %
    Magnesium
     
    36.2
    mg
    9
    %
    Selenium
     
    5.4
    µg
    8
    %
    Zinc
     
    0.6
    mg
    4
    %
    % Daily Value*
    -
    Calories
    134.3
    * Percent Daily Values are based on a 2000 calorie diet.

    YOUR HOLIDAY PANTRY & GIFT GUIDES

    .

    images and mockups for Amazon seasonal holiday shop

    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

    Sugar free chocolate paleo seed bars - an awesome healthy snack and perfect for school lunches. | ditchthecarbs.com

    More ... The Best Low-Carb Keto Cakes, Cookies, and Dessert Recipes

    • The Best Keto Cheesecake Recipe (4 Topping Flavors)
    • Best Chocolate No-Bake Cookies (Without Peanut Butter) Sugar-Free
    • 47 Delicious Sugar-Free Cakes For Diabetics (You Must Try)
    • Best Sugar-Free Birthday Cake Recipe (Keto Friendly)
    7734 shares
    • Share
    • Tweet
    • Yummly
    mockups of low-carb meal plans and templates
    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me →

    low-carb and keto cookbooks

    Recent Posts

    • 3-Ingredient Keto Tortilla Chips Recipe (Air Fryer or Baked)
    • The Best Keto Coffee Creamer Recipe (5 flavors)
    • Easy Low-Carb Keto Oatmeal Recipe (5-Ingredients)
    • Quick Cheesy Keto Chicken Casserole (Pork Rind Crust)
    • The Best Keto Cheesecake Recipe (4 Topping Flavors)

    Reader Interactions

    Comments

      Please leave a COMMENT. Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Alena

      April 09, 2022 at 12:42 pm

      5 stars
      Just add some more sweetener! It’s not sweet at all:( Would like more chocolatey - sweet flavour. Other than that it’s too! Thanks!

      Reply
    2. Myrna

      September 04, 2020 at 7:36 am

      I’ve really enjoyed this recipe and the variations I’ve played with. For the seeds I like to use 1/4 volume each of chia seeds, sesame seeds, pepitas and sunflower seeds. I reserve about a quarter of allthose seeds whole and the chocolate nibs, processing the other seeds with the other ingredients just adding the whole seeds and nibs before pressing in the pan. This makes a very dense bar but it’s the way I prefer it.

      Reply
      • Libby www.ditchthecarbs.com

        September 04, 2020 at 10:28 am

        Yummmm.

        Reply
    3. Suzy

      June 11, 2019 at 2:41 pm

      Excited to make these soon! Do I need to store them in the refrigerator? Will they get melty or soft if they are left out?

      Reply
      • Libby www.ditchthecarbs.com

        June 12, 2019 at 11:22 am

        I keep mine in an airtight container on the kitchen bench top. If it is especially hot or humid where you live, you may wish to keep them in the container in the fridge, or just somewhere cool.

        Reply
    4. Ruth Gallagher

      December 10, 2018 at 5:21 pm

      hi libby, would i be able to sub the caco nibs fir caco powder? and if so how much would you recommend please?❤️

      Reply
      • Libby www.ditchthecarbs.com

        December 11, 2018 at 1:15 pm

        Yes, you could cocoa, simply add to your liking (some prefer it more chocolatey than others), I would estimate 4 tbsp would do the trick. You will need to add more sweetener as cocoa powder by itself is quite bitter, and add some more liquid to counterbalance the addition of more dry ingredients. Another egg perhaps? These are all educated guesses. Come back and let me know how it went.

        Reply
    5. Robin

      May 20, 2018 at 10:03 pm

      I can't get either cacao nibs or sugar free chocolate chips where I live. Is there a way to sub cocoa powder and coconut oil/butter? I love the idea of these. Does the chocolate help with binding, or can I just make them not chocolate?

      Reply
      • Libby www.ditchthecarbs.com

        May 21, 2018 at 10:55 am

        I purely like to add cacao nibs or chopped chocolate (I love 90% Lindt) as a noce touch and to help replicate the granola/muesli bars my children were once used to. You can easily play around with this recipe to add things you can buy in your area, and love. Why not some orange zest? Pecans? Walnuts? All yummy varieties.

        Reply
        • Midnight

          April 16, 2021 at 8:02 am

          5 stars
          This is a great recipe, and not just for the freedom it gives you to experiment! I went with pumpkin and sunflower seeds, hazelnuts, and walnuts. I had to add a few tablespoons of water when blending so my food processor could do it's thing, but the bars came out nice and firm after cooled and sliced. Also, I kinda wish I hadn't bothered adding the cinnamon as I find it overpowers the cocoa (I don't have cocoa nibs) and I'm a chocoholic, but look forward to playing about with this recipe, thank you for sharing.

          Reply
    6. Kerri

      October 11, 2017 at 5:24 am

      Sub for cacao nibs?

      Reply
      • Libby www.ditchthecarbs.com

        October 15, 2017 at 1:11 pm

        Sugar-free chocolate chips.

        Reply
    7. Sharon

      May 31, 2017 at 2:13 pm

      Can you use something else instead of flaxseed, chia or linseed to bind these bars together?

      Reply
      • Libby www.ditchthecarbs.com

        June 02, 2017 at 11:41 am

        What were you thinking of using?

        Reply
        • Sharon

          November 30, 2017 at 3:03 pm

          I'm not sure I just do not use flaxseed, linseed or chia seeds due to estrogen & also keto.I also need nut free & dairy free for school lunches

          Reply
          • Kris

            April 28, 2018 at 5:49 am

            Can I ask what flaxseed, linseed or chia seeds have to do with estrogen? I tried to look it up but like everything else it just confused me. I am also supposed to avoid estrogen foods due to having breast cancer last year...

            Reply
            • Alena

              April 09, 2022 at 10:16 am

              5 stars
              Flax seeds supposedly slightly raise estrogen in your body, but the value you get through the fiber in it is way higher imho

    8. Sherry Gay

      May 10, 2017 at 3:48 am

      I'm interested in making these so I was clicking your links for a few of the ingredients. However these links are constructed they don't take me to the product so I can see the product info, it's just directly to a page to add it to my cart. I've never seen that kind of link/page before. And it doesn't have any way to get to the product info. I wanted you to know it's not exactly a "friendly" kind of link.

      Reply
      • Libby www.ditchthecarbs.com

        May 10, 2017 at 11:57 am

        Apologies, the information should show when you hover over my Amazon links.

        Reply
    9. NinaB26

      May 05, 2017 at 12:09 pm

      Can you use sesame seeds? Or too high in carbs?

      Reply
      • Alena

        April 09, 2022 at 10:31 am

        5 stars
        For sure, just not too much maybe, their taste is pretty overpowering…

        Reply
    10. Hélène

      April 15, 2017 at 3:30 pm

      I like the idea of chia, no grinding n less estrogen. How much chia did u use?

      Reply
    11. Jenny Weyman

      April 09, 2017 at 12:27 pm

      Loved these Libby. Didn't have flaxseed so added chia seeds, used the sunflower and pumpkin combo didn't know if it would bind properly without ground flax so added a tablespoon of buckwheat flour. Would be more even more delish with a dob of melted dark chocolate or ganache on the top. Added macadamias to the mix(included in the seeds weigh in) for sweetness and delight. Used xylitol which leaves no taste I can tell, my go to sweetener now. Lovely!!

      Reply
    12. Randolph

      April 09, 2017 at 9:27 am

      These taste great! What kind of a shelf life do they have?

      Reply
      • Libby www.ditchthecarbs.com

        April 10, 2017 at 12:11 pm

        I keep mine in an airtight container for up to 4 days. Or they can be frozen too.

        Reply
    13. Nikol

      March 17, 2017 at 4:41 am

      How do you think these would freeze?

      Reply
      • Libby www.ditchthecarbs.com

        March 17, 2017 at 10:05 am

        They are pretty sturdy so they would freeze well. Pop them in an airtight container with baking parchment in between each layer.

        Reply
    14. Chelsea

      March 16, 2017 at 2:13 am

      Would this hold together with flax eggs or gelatin eggs?? We have multiple allergies including eggs here.

      Reply
      • Libby www.ditchthecarbs.com

        March 17, 2017 at 10:15 am

        I have never used flax eggs or gelatine eggs but would love to know. If you do try, please come back and let me know how they turned out. This would be a superb adaptation for those with egg allergies.

        Reply
    15. Paleo Huntress

      March 15, 2017 at 3:00 am

      So there is no sweetener of ANY TYPE in these bars? Are they supposed to be snacks or dessert?

      Reply
      • Libby www.ditchthecarbs.com

        March 15, 2017 at 1:29 pm

        The recipe includes "1/4 cup sweetener of choice, or more to your taste". I always add that clarification as so many like more sweetener than I do, some like to use virtually zero. So it's up to you and those pesky sweet taste buds 😉

        Reply
    16. Monica

      March 14, 2017 at 8:06 pm

      Do these have a lot of coconut taste? My daughter is not a fan of coconut unfortunately and so many low carb recipes seem to have it?

      Reply
      • Libby www.ditchthecarbs.com

        March 15, 2017 at 1:30 pm

        They do, but it's not overpowering due the the chocolate in there. You might want to add more vanilla or cinnamon to overpower the subtle coconut taste even further.

        Reply
    17. Sharon

      March 08, 2017 at 11:15 pm

      I am new to baking with seeds. What seeds would you suggest?

      Reply
      • Libby www.ditchthecarbs.com

        March 09, 2017 at 11:44 am

        I would choose sunflower seeds and pumpkin seeds. Then as you get used to new low-carb ingredients and low-carb baking, you can try with other seeds and nuts (walnuts would be nice if there are no allergies to them). Welcome and good luck. 🙂

        Reply
    18. Lucy

      March 03, 2017 at 6:29 am

      Wow we all loved these! Thanks so much for this great alternative to conventional muesli bars! I'm wondering would it work as a cheesecake base for one of your cheesecake recipes?

      Reply
      • Libby www.ditchthecarbs.com

        March 03, 2017 at 11:37 am

        Yes, that would be superb!

        Reply
    19. Linda Ellery

      March 02, 2017 at 5:54 am

      we also have coconut allergies in the family, as well as nut allergies, can something be substituted for coconut, or coconut flour in your recipies

      Reply
    20. carol

      February 28, 2017 at 6:33 pm

      can you use honey as sweetener?

      Reply
      • Libby www.ditchthecarbs.com

        March 01, 2017 at 9:43 am

        You could, but it won't be sugar free. The choice of sweetener is always up to you 🙂

        Reply

    Primary Sidebar

    mockup of low-carb keto cookbooks
    Libby Jenkinson in her garden

    I'm Libby Jenkinson, MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners. READ MORE→

    • Low-Carb And Keto For Beginners (Start Here)
    • The Best Low-Carb Keto Recipes
    • Low-Carb Keto Shop - Cookbooks, Sweeteners, Meal Plans, Coaching
    • Low-Carb Keto Cookbooks

    ☕️ BUY ME A COFFEE ☕️

    Footer

    ^ BACK TO TOP ^

    mockups of cookbooks
    mockups of featured websites

    Start Here

    • New Here
    • Sweetener Guide
    • Flours Guide
    • Recipe Index
    • Macro Calculator

    Connect

    • FREE Meal Plan
    • 50 Keto Snacks
    • Find a Dr
    • About
    • Affiliates

    ☕️ Buy me a coffee ☕️

    Services

    • 4-week QUICKSTART
    • Get Cookbooks
    • Get Meal Plans
    • Starter Pack

    I am a participant in Amazon Services, LLC. Associates Program. I earn from qualifying purchases, at no cost to you.
    Privacy Policy - T&C
    Copyright © 2023 Ditch The Carbs

    keto diet app logo
    • 2737