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Prep Time20 minutes
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Cook Time1 hour
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Serving6
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Serv Size1 bar
Summary
A homemade keto Mars Bar featuring a soft, chewy nougat layer, a rich caramel centre, and a crisp dark chocolate shell. All layers are made with low-carb, high-fibre, and sugar-free ingredients for a guilt-free, nostalgic treat.
Keto Meal Description and Nutrition Highlights
This keto Mars Bar is a triple-layered delight: the nougat is made with almond flour, protein powder, and a touch of peanut butter for chewiness; the caramel is crafted from allulose or erythritol, double cream, and butter; and the chocolate shell uses high-cocoa dark chocolate and coconut oil. Each bar is high in healthy fats, moderate in protein, and very low in net carbs, making it a perfect sweet treat for anyone following a ketogenic lifestyle.
Ingredients
Nougat Layer:
- 40g almond flour
- 15g vanilla protein powder (low carb)
- 20g natural peanut butter (smooth, unsweetened)
- 20g powdered erythritol or allulose
- 1 tsp vanilla extract
- 2–3 tbsp unsweetened almond milk (as needed)
Caramel Layer:
- 30g allulose or erythritol
- 20ml double cream
- 10g unsalted butter
- Pinch of salt
- 1/4 tsp vanilla extract
Chocolate Coating:
- 40g dark chocolate (85% cocoa, sugar free if possible)
- 10g coconut oil
Nutrition Table (per bar, makes 6 bars)
Layer |
Cals |
Total Carbs (g) |
Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
Nougat |
60 |
1.5 |
0.8 |
0.7 |
0.2 |
4.5 |
0.6 |
1.0 |
2.2 |
3.2 |
Caramel |
45 |
1.2 |
0.0 |
1.2 |
0.2 |
4.0 |
2.5 |
0.1 |
1.0 |
0.2 |
Chocolate Shell |
55 |
1.0 |
0.6 |
0.4 |
0.1 |
5.0 |
2.0 |
0.2 |
2.0 |
0.7 |
Total/bar |
160 |
3.7 |
1.4 |
2.3 |
0.5 |
13.5 |
5.1 |
1.3 |
5.2 |
4.1 |
Nutrition Facts
Serving size: 1 bar
Servings per batch: 6
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
160 |
8% |
Fat |
13.5g |
21% |
– Sat |
5.1g |
26% |
Total Carbs |
3.7g |
1% |
– Dietary Fibre |
1.4g |
6% |
– Net Carbs |
2.3g |
— |
– Total Sugars |
0.5g |
— |
Protein |
4.1g |
8% |
Directions
Make the Nougat Layer: In a bowl, mix almond flour, protein powder, peanut butter, powdered erythritol, and vanilla extract. Add almond milk a little at a time until a thick, slightly sticky dough forms. Press evenly into a small loaf tin lined with parchment paper.
Make the Caramel Layer: In a small saucepan, combine allulose/erythritol, double cream, butter, and a pinch of salt. Heat gently, stirring constantly, until the mixture bubbles and thickens to a caramel consistency (about 5–7 minutes). Remove from heat, stir in vanilla, and let cool for 2–3 minutes. Pour over the nougat layer and spread evenly. Freeze for 30 minutes.
Prepare the Chocolate Coating: Melt the dark chocolate and coconut oil together in a microwave or over a double boiler until smooth.
Assemble: Remove the set nougat-caramel slab from the tin and cut into 6 bars. Dip each bar in the melted chocolate to coat completely, letting excess drip off. Place on a parchment-lined tray.
Chill: Refrigerate or freeze the bars for 20–30 minutes until the chocolate is set.
Serve: Enjoy straight from the fridge for the best chewy, authentic texture!
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
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