Have you been looking for grain-free granola bars that are also sugar-free? What about a grain-free granola bars
EASY blender recipe AND only 2.4g net carbs!
There is even an option to make them nut-free too (see below).
Grain Free Granola Bars - a healthier sugar-free option
Do you still rely on muesli/granola bars for school lunches?
Once you understand most regular granola bars (cereal bars) are packed with sugar, you may be looking for a healthier granola bar option.
Try these which are free of sugar, grains, wheat and naturally gluten-free. They are packed with seeds and nuts and a hint of cinnamon and vanilla.
How Much Sugar Is in A Regular Granola Bar?
Store-bought muesli bars appear to be healthy but contain an astounding amount of sugar, and in addition, there are the oats and grains which your body will also convert into blood glucose also.
TOP TIP: Avoid bars which contain dried fruit, they're sugar dense and very little nutrition.
It is so easy to overdo dried fruit thinking it is the healthier option. Dried fruit is a concentrated source of sugar and often referred to as 'natures candy'.
Eating a handful of grapes is far better than eating a few raisins. Whole fruits will still have the fibre, nutrition and water.
Read more: Ultimate Guide To Carbs In Fruit
Take a look at the nutrition label for oatmeal granola/muesli bars. Not only does each bar contain a whopping 19g sugar (that's almost 5 teaspoons), it also contains over 30 ingredients. Sugars are listed as brown sugar, high fructose corn syrup, sugar, glycerin, and corn syrup.
Get your FREE printable list - 50 Easy Low-Carb And Keto Snacks
19g of sugar is almost double that the World Health Organisation is recommending 10g sugar per DAY. There are 43g carbs/60g bar = 72%. To make things even worse, they contain hydrogenated soybean oils and cottonseed oils. Not one ingredient here makes me want to buy these, let alone feed them to my children.
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How To Make Healthy Blender Granola Bars
This recipe is so easy, it's a great recipe to allow your kids to be involved in.
Add all the ingredients form the recipe below, using your favourite selection of nuts and seeds. This is a very adaptable recipe so you may choose which must and seeds your child can tolerate and which nuts and seeds they are permitted to bring to school.
Simply pulse with the blade attachment until the seeds and nuts are completely ground but you can still see little fragments.
Press firmly into a lined baking tray.
Bake as per recipe until golden.
Why Is Sugar So Bad for Our Bodies?
There are so many reasons why sugar is bad for us. I talk about 30 different reasons why this is the case, but let's look at the top 10 reasons in this infographic.
When it comes down to it, it's all about choice. That's why incorporating sugar-free recipes like this granola bar, we can slowly replace store-bought items over time.
More Low-Carb Snack Recipes ...
Healthy Lower Carb And lower Sugar Lunch Boxes
Now you have discovered how easy it is to replace those ghastly granola bars with this easy blender grain-free granola bar instead, you might want to start thinking about other healthier options for your lunch boxes and after school snacks.
Read more: 21 Easy Low-carb Lunch Box Recipes
Grain-Free Granola Bars
Calculate ingredients
Ingredients
- 350 g (3 cups) mixed nuts and seeds your choice
- 50 g (½ cup) desiccated/shredded coconut unsweetened
- 2 tbsp cocoa nibs
- 50 g (¼ cup) coconut oil melted
- 4 tbsp tahini or nut butter
- 1 tsp vanilla
- 2 tsp dried cinnamon
- pinch salt
- 3 tbsp granulated sweetener of choice or more, to your taste
- 2 eggs - medium
Instructions
- Place all the ingredients in the blender.
- Pulse a few times until combined and little pieces of nuts and seeds can be seen.
- Place in a greased and lined 18cmx27cm / 7x10 inch baking dish. Press firmly into the lined baking dish. If you bake it in a larger dish, it will turn thin and crispy which can be really nice also.
- Bake at 180C/350F for 20 minutes or until golden, not burnt.
- May be drizzled with 90% chocolate.
Notes
- I used a mixture of almonds, sunflower seeds, pumpkin seeds. sesame and linseed.
- Nutritional values will vary according to what/how much you use.
Nutrition
NOTE: If you would like to make these nut-free, simply omit the nuts and use a combination of seeds that you like, and can tolerate.
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Camilla
Libby, do you think these will keep well on a two day car ride to where we will be vacationing? I'll want these for snacks during the ride and vacation. Thanks!
Libby www.ditchthecarbs.com
Sure thing! I keep these I an airtight container for up to 3-days. My kids did eat some after that and still survived to be here 😉
Suncica
Hi! Everything looks great. Do you put eggs in the blender with other ingredients or later?
Libby www.ditchthecarbs.com
Great question, I throw all the ingredients in one go, then blitz them up together - real food, real easy 🙂
Marsha
Made these again w all fresh ingredients and they are yummy. Turned out kind of soft so they sometimes fall apart. Might have to cook a few minutes more. Love how versatile these are and it can be a different bar each time based on ingredients used. I used Lily's mini baking chips. Forgot the orange zest that another person suggested but remembered before the pan was full so I laid down half the mixture then added the zest across the loaf pan then topped w the remaining mix. Might add another tbsp of chocolate chips this way next time. Great addition to lunch or dinner to help me meet my calorie goals since they are a higher calorie treat. Thanks for another great recipe!!
Sara
When is the best time to cut them? Mine were completely cooled and have almost completely fallen apart. It's practically granola... Any tips on why this happened? Thanks so much!
Libby www.ditchthecarbs.com
I cut them when they are warm and firm, not cold and crunchy 🙂
Cattoo
I have not made it yet, so cannot offer a rating. Not sure I want eggs in my granola bars. Can you suggest another binder that is also sugar free?
Libby www.ditchthecarbs.com
Sorry, but that would be another recipe entirely. The egg binds beautifully and gives extra protein - yay!
Melanie
Hi Libby, I thought it was about time I left a review for this recipe as I have been making it on a weekly basis for about a year now! Our whole family loves them, my husband has one every day for breakfast, the kids take them in their lunchbox and I have them as a snack... I love that they are so easy to make and the recipe is adaptable to what's in the pantry. Love your work Libby!
Libby www.ditchthecarbs.com
Melanie, you deserve a long-term-service award! I'm so glad you have enjoyed these for over a year. Thank you for coming back and leaving a recipe review. I really appreciate it.
Alliebellie
Can these Ben made nut free? Rule at preschool is no nuts but very keen to swap out the brought Muslie bars for these! Thanks 🙂
Libby www.ditchthecarbs.com
Why not try my seed bars 🙂 YUMMMO
Marsha
Tried these today and they came out ok. But I think they could be better because of things I did. I used nuts that had been in my cupboard since Christmas 2017 so I think making w fresh nuts would taste better. I used walnuts, almonds and pumpkin seeds. They also probably cooked a couple minutes too long as I used a 9x9 since I didn't have anything close to a 10x7. I'm not a fan of cacao nibs so I used just a few dark chocolate chips. Thinking next time to use a shaved high quality chocolate bar. And I like the idea of adding orange zest so I will do that too. AI haven't put chocolate on top of these but I will try that on a few.
One question, when I took them out of the oven they had, for lack of a better explanation, a foam bubbling on top that gradually stopped over about 30 seconds. Is this from the coconut oil? Maybe I used too much? I packed my measuring cup and then melted. Maybe I just packed it too hard. I did it like you would have done brown sugar for a cookie recipe.
Anyway definitely trying these again. Thanks for the many great recipes. I've tried several and will keep on doing so.
Libby www.ditchthecarbs.com
Wow, I'm glad these turned out great despite using old ingredients from the pantry 😉 and the addition of quality dark chocolate would be lovely. And yes, that bubbling does happen as the oil is liquid then ad it cools, it is drawn and absorbed back into the granola bars, which is why they are yummy and not dry. Marsha, I am so glad you loved these.
CGraham
Hi, I know I'm a bit late to the party, but I've been desperately looking for an "on the go breakfast" (meaning I'm walking out the door with by BPC and am STARVING.) I found your recipe and, while I'm not convinced of the whole "net carbs" concept, I decided to try it. I made 2 batches, (one for me, one for a friend of mine) and I used my silicone baking molds for them. I found with the second batch that if you use Coconut Manna and throw them in the fridge (still in the mold) after they get to room temperature they hold together pretty darn well. They kind of remind me of those baked granola breakfast bars - which is exactly what I was looking for! (I think that yes, there is a thing such as "too much bacon!") Thank you for the recipe.
Libby www.ditchthecarbs.com
Awesome!!! Have you tried it yet with dark chocolate drizzled over the top or a little orange zest in the mix - ah-mazing way to start your day with a grab'n'go healthy breakfast.
kim
Hi- Your recipe looks great. I am researching for making xmas gifts for my dad and other guy relatives not so into 'sweet'. My dad is diabetic. I am wanting to try my hand at making some savory flavored granola bars. My question to you is what do you advise as binders. I have made some before all ones I know use honey, maple, or nut butters. Ive NEVER seen any mention flours of any kind as you mention. I have flax seed meal BUT everytime I bake anything with it it seems apt to burn and give that flavor. IVe never made granola bars w eggs I assume that would help. I also think tahini is good too as it can go savory..coconut gives a sweet flavor so id like to avoid that. SO using your egg, tahini what could I add to that to make the binding of a granola bar? I figure coconut oil plays a part In this recipe since it solidifies on cooling. ANy help you could share would be appreciated. thanks.
Libby www.ditchthecarbs.com
Hmm, a savoury flavoured granola bar - this could be a tough one! Firstly you would want to omit the vanilla, cacao nibs, cinnamon and sweetener. Next, you would have to play around with which savoury flavours work well with coconut and nuts. As for the binders, the nuts and seeds when crushed in the food processor almost turn into nut butter which helps bind the bars, but as you guessed, the real binder is the egg and coconut oil.
deena
how do you store these? Do they sit on the counter in a air tight container or do I need to put them in the fridge?
Thank you! I want to make a couple batches but not if they will go bad!
Libby www.ditchthecarbs.com
I store them in an airtight container. In the summer, I store them in the fridge, and in winter, in my pantry. I made a batch a couple of weeks ago and added some orange peel - wow, they were so good.
deena
I make myself a similar granola since I don't have added sweeteners(the granola bars are for my daughter). I just use 2.5c of nuts/seeds, 1/2c coconut flakes,1/3c coconut oil,1/4tsp orange extract-or the zest of 1 orange, and 2 tbsp. of cinnamon! Sooo good! I soak my nuts overnight also before making. put in the oven at the lowest setting for 2.5 hours and stir every 15 min! I miss cereal so this is perfect for me with a little bit of unsweetened original almond milk! My daughter likes it as well!
Recipe is from The Wahls Protocol-Terry Wahls, MD!
rodger
two tbsp of cinamon sounds a lot?
Jennifer
Would these be ok without sweetener? I have a bad case of SIBO and my doctor wants me to avoid all sweetener, even natural ones
Libby www.ditchthecarbs.com
Yes, depending on your sweet tooth. Many readers bake my recipes without any sweeteners at all, I haven't gone quite that far yet, I may have a rebellion on my hands from my children, but I do use the minimum amount.
Lee
I don't think the nutritionnal fact given for this receipe is accurate. This has more carbohydrates than proteins and is full of fatty. Nuts are by nature full of fatty components and most of them contain more carbs than proteins. Plus, coconut productS are full of fat too.
I used almonds, sunflower seeds, pumpkin seeds, cashews, flaxseeds, pecan + all the other ingredients for the total amount of 267,1 grams of fat, 70,07 grams of proteins and 98,6 grams of carbohydrates. This means than for each piece i'm taking, there is more carbohydrate and fat than proteins. So if you're looking for your macros, don't trust the nutrional facts on this one. Your are not ditching the carbs with this one!
The receipe tastes good although.
Jane Chambers
Hi, just wondering - did you take the fibre out of the carbs figure to give Net as opposed to Total carbs?
ProBAKE
I may be late to the party but these look amazing. Bars are such an easy fast treat but it's SO hard to find healthy ones. This recipe seems super easy and versatile!
Zoe
I’m really intolerant to xylitol, natvia, swerve etc, it just upsets my tummy however little I consume. I’ve been reading about rice malt syrup. Do you have experience of it in your recipes calling for sweetener?
Libby www.ditchthecarbs.com
Rise malt syrup is still sugar, in fact it is high in glucose and maltose - I would avoid! It also has a high GI of 98 which is higher than table sugar AND can contain high amounts of arsenic.
BJ
Google date paste...you can make this for your sweetener and experiment ...I have no idea how much to use, but have been seeing references to using this for sweetener lately.
Linda Kelly
I combine 1 cup of chopped dates and 1 cup of water and cook in small saucepan over medium heat until (stir occasionally) until mixture forms a paste. Remove from heat and set aside until you want to add it to your recipe for these granola bars.
mel
I'm allergic to tree nuts so I made these today with all seeds and some peanuts and they turned out nice, but I accidentally forgot the sweetener! The combination of seeds I used are a bit too bitter without the sweetener. I will try drizzling melted dark chocolate sweetened with stevia over them later, perhaps that will give them the sweetness they need! Any other sugar-free suggestions to fix this?
Libby www.ditchthecarbs.com
Oops, how about coating them in sugar free chocolate or dark chocolate?
Shaunagh
Gorgeous! I'm eating one right now 😉
I made them with brazils, hazelnuts, almonds and walnuts, with a mix of sunflower, pumpkin, sesame and flax seeds. I also added cacao nibs and coconut chips I don't have a blender so I used an electric grinder to grind the seed and nut mixture, then mixed all the dry ingredients together in one bowl and the wet ingredients in another and mixed the two together.
They smelt heavenly while they were cooking and I'm really happy with the results. I ground a bit of pink Himalayan salt on them as soon as they came out of the oven and then drizzled some 85% dark chocolate over them.
I think I could be making these regularly, they're perfect for work. Thanks for a terrific recipe Libby x
Libby www.ditchthecarbs.com
What a brilliant result! I love it when readers play around with recipes and adapt them to what they have in their cupboards and pantry. I also adore the idea of salting them then drizzling chocolate. I am trying that next time.
Felicia
Made these and they are amazing! I topped mine with a sugar glaze that I normally use to make candied pecans. Used a small sheet pan so they were thinner than yours . Got 16 nice size bars at about 2 net each. I used a combination of hazelnuts, pecans and pumpkin seeds.
Bethanne
I made these tonight. Yum! How many bars did you get out of this recipe?
Angela
These are so much better than shop bought bars - and i love the fact you can add/remove different nuts and seeds - thanks for sharing
Leah
Love these!! Thank you. How do you wrap them? I'm using parchment paper held together with a piece of hockey tape...not the prettiest. Any other ideas?
Libby www.ditchthecarbs.com
Either tin/aluminium foil or cling/plastic wrap or the zip lock bags all work depending on what you feel happy using.
Claudinia
Are they pretty crumbly, that they need to be wrapped? I'm thinking of making these for my toddler but if they fall apart and mess all over it may not be the right recipe for that.
Libby www.ditchthecarbs.com
They stick together well as long as you press it firmly into the baking dish. It may be slightly more crumbly than you are used to with a regular granola bar because there isn't the sticky sugar and flour to hold them together. If mine ever does crumble, I pop the pieces into a little pot so my children can eat it with their fingers 🙂
Claudinia
Great idea. thanks, Libby!
Katie
Use parchment paper and tie with a cute string
Michele Hobby
Just love these. I had made your fennel granola so just put that it as the seed/nut mixture. It is so yummy I'm probably nibbling at it too much!. My familym love it as well. My 20 month old granddaughter, when she comes to my place, loves it and holds out out her dish for "more". I took it on a long road trip recently and it travelled well and fed me well. Thanks for the recipe Libby.
Oakley
These are PERFECT for a ketogenic diet snack!! I make them with 4oz almonds, 4oz walnuts, and 4oz cashews. I omit the cocoa nibs, and sprinkle sea salt on top. Totally delicious, totally easy to make. I cut them into large bars and take them with me to go, so I know I have a meal when I need it.
Michelle Korff
Hi there - i want to replace the Stevia with xylitol but how much should i use? I'm a bit confused with this as stevia is much more concentrated. Thanks - can't wait to make these!
Libby www.ditchthecarbs.com
Hi Michelle, all the sweeteners I use (stevia or erythritol) are granulated and measure spoon for spoon in place of sugar. I also advise that everyone needs to adjust the sweetness to their taste. We all enjoy different sweetness depending on how long you have been sugar free for.
george
Michelle.. If you do use that XYLITOL... DO NOT give any of what you make to your pets if you have any... It could kill them
alien
Made these yesterday for my partners tea break at work. He loved them. They hold together well. Very easy to mix them in the Thermomix in about 5 secs. I used mixed raw nuts and macadamias, sunflower seeds and pipitas as well as the tahini. Nice texture. Drizzle of 85% dark Aldi choc
Carrie
When you say 12 oz of nuts, would that be in weight, which equals 3 cups of nuts, or volumn which would be 1 1/2 cups of nuts. I'm thinking the first since it seems to make more sense with the number of servings this recipe makes but can you clarify just to be sure. Thanks!
Libby www.ditchthecarbs.com
By weight. I just throw the bowl on the scales, zero then add each ingredient one by one. No fiddly cups to measure and wash up 🙂
Jane
I would LOVE to try this recipe. I don't have a scale and am confused about the amt. of the listed ingredients: Is 12 oz. of nuts and seeds,,,1 1/2cups? What is another way to measure the 1.8oz of shredded coconut and the 1.8oz of coconut oil? I'm sorry I've just never come across amts. listed this way. Thank you very much.
Libby www.ditchthecarbs.com
I bake by weight rather than volume as cup measurements are so inaccurate and there are US and UK cups which complicates it further as I have a world-wide audience. I add the ounces for my American followers who are still using this type of measurement (hence the grams/ounces). Baking by weight is so easy and avoids all that washing up, and is so easy to measure ingredients such as coconut oil, butter and cream cheese. Once you get used to it, there is no going back. Just press ZERO in between each addition before adding the next ingredient.
Pat
Brilliant!!!!! Can't wait to try this... thanks
Carrie
Ok. I don't have a scale so I was trying to figure the correct measurements another way.
Oakley
I just made my second batch of these, they're a lifesaver! I make mine with pecans, walnuts, almonds, chia seeds, and pumpkin seeds! They're such an easy recipe, they're portable for when you need a keto meal on the go, and they're tasty! Thanks so much!
Laura
Could I use raw buckwheat in this recipe too?
Sandy Brudner
This receipe calls for 90 % chocolate. It doesnt have sugar?
Libby www.ditchthecarbs.com
Yes but in very small amounts and it's optional.
Emily
Yes! I'm so excited to have found a grain free recipe that contains no added sugar. I"m on a restrictive diet at the moment so these granola bars sweeten with stevia are a godsend! Thank-you for posting this!
Marquita
Do these keep well? I am going hiking and wanted to take along some bars. Also, are the eggs necessary? I am allergic. I usually can tolerate them if they are very well incorporated into something, but I avoid them mostly.
Libby www.ditchthecarbs.com
Are you allergic or intolerant? If you are allergic then you must avoid eggs completely. The egg does mix in extremely well and it holds and binds all the nuts and seeds together nicely. You might like to try substituting the egg for ground chia seeds and psyllium husk. They both swell and create a nice texture. That would be another recipe entirely though that maybe I could develop in the future. If you try and are successful, come back and let us know. Enjoy the hiking 🙂
Tina
how many pieces do you cut the batch into...to get the nutrition count you gave?
Libby www.ditchthecarbs.com
The recipe states serves 14. Mine bake quite thinly so they are crisp, then I use a pizza cutter when warm to divide it up.
Vicki
Just made my second batch of these, and they were awesome! Instead of cocoa nibs, I added 1/2 c. extra dark chocolate chips (next time I will use Lily sugar-free choc chips), nut butter= unsweetened peanut butter, instead of cinnamon I added 1/4 c. cocoa powder, and sweetened with 1/2 c. powdered Swerve. I also added a little bit extra coconut oil to offset the extra dry ingredients. These are SO good! They taste like a candy bar.
Next time I will try almond butter, choc chips, and fresh cherries, or almond butter, orange zest, and fresh cranberries or blueberries. Thank you so much for this recipe!
Libby www.ditchthecarbs.com
What a fabulous recipe review, thank you. Libby.
Sharon
These are amazing! I undercook them just a little and cut them as soon as they are out of the oven... no cracking or crumbling. I do freeze them, and most of the time do not wait for them to thaw to eat. Thanks for all the recipes and tips... definitely a big help in my transition to low carb eating!
T. Bastress
I really like these. I followed the recipe as stated and they are moist and so versatile. This am. I put some apricot preserves on top. So yummy. Thank you !
Colleen
Did you use liquid coconut oil? I could only find solid, and let's just say the bars did not do well in the oven. Please let me know!
Libby www.ditchthecarbs.com
I use the solid coconut oil (which is liquid in the summer here). These granola bars tend to crisp up as they cook and the oil sometimes appears to come out of the bars but it is absorbed back into the bars as they cool.
Colleen
That's exactly what happened with mine!! I freaked out and started pouring it off, so my bars ended up really dry. Thanks for letting me know!!
kathryn
This happened to me too! I did the same with the oil and they were also dry. I'm going to have to try this again tomorrow and leave the oil there : )
Angela
Looking forward to making these. Can I use peanut butter?
Libby www.ditchthecarbs.com
Sure! Any nut butter would be fine in this recipe.
Jill
Hi..I want to make this recipe, but I'm staying away from chocolate?(my stomach doesn't like it). What can I use in place of chocolate? I was thinking honey? Don't want to make it too sweet etc..
Thanks!
Jill
Also, can you tell me if you always use unsweetened coconut in these recipes(grain free granola, the Keri waffles)etc..I don't know how to know when to use sweetened coconut vs unsweetened coconut. Thanks again!
Libby www.ditchthecarbs.com
I always use unsweetened coconut in my recipes.
Libby www.ditchthecarbs.com
You don't need to use chocolate at all in this recipe. I only drizzle with dark chocolate to make them look special. This recipe is so adaptable, add whatever you have at hand from your pantry.
Julia
Thanks for sharing a low carb/low sugar granola recipe!! Mine were a success and I even wrapped mine as beautifully as yours with parchment paper 😉 Lord willing, I can't wait to try them for breakfast with kefir. My husband commented on several occasions about the fragrant aroma wafting, while the granola bars were baking. You rock Libby. God bless you!
Libby www.ditchthecarbs.com
Aw thank you Julia, your husband is a lucky man to have you cook these for you both. Try them drizzle with a little dark chocolate too - amazing. Libby x
Marija
If I have to choose, I will say that this is my favorite recipe from your blog. Thank you Libby, I make this all the time. We all love it 🙂
Libby www.ditchthecarbs.com
How lovely, thank you 🙂
Genneille Efram
Just made a triple batch of your chocolate granola, then used a portion of that to make these (with some dried apricot added). My girls ADORE them! Also, I was fearful of scorching since the granola was already "cooked," but there wasn't any issue at all! Thank you for your amazing recipes. My oldest has behavioral issues which are exacerbated by many foods, and she's a picky eater to boot; this blog has made transitioning to a grain-free, sugar-free household nearly seamless!!
Libby www.ditchthecarbs.com
Wow Genneille, that is fabulous. I love the fact your children love my recipes but what I love more is how they are helping you transition to low carb way of eating. I truly want to show it isn't that difficult as long as you keep it simple. Thank you for your wonderful comment, Libby.
newleafmomma
Since my original posting, I have made the granola bars three more times - right now, a batch of chocolate peanut butter ones are in the oven! My girls have either a bowl of grain-free granola or a bar EVERY. DAY. Thank you again, I direct people to your site all the time!
Libby www.ditchthecarbs.com
Thank you and how lovely that your girls are enjoying the grain free granola and bars so much. It makes me smile and happy. Thank you for taking the time to leave your wonderful review.