Three Ingredient Vegan Keto Protein Bars (soy-free, gluten-free, tree nut-free)
I’m so excited to be writing this post because frankly, I’m tired of never finding protein bars I can eat in stores. It’s hard enough finding a vegan keto protein bar but then add to the list the fact that it also needs to be gluten-free and almond-free and things become exponentially more difficult. I’ve posted before about a few store-bought bars that I like before, but I’m kind of over paying $2.50 a bar for something that only tastes okay. So, I decided to just make my own vegan keto protein bars in the style of the ones I like.
The bars I reach for the most are the Pegan Bars, which boast impressive macros and are surprisingly tasty for what they are. So, these are the bars I’m using for a comparison of macros and price.
Important note: There are in fact two versions here. Version 2 gets much closer to the macronutrient profile of the Pegan bars. However, that one tastes mostly like protein powder (because it is mostly protein powder). So, unless you really, really like the protein powder… I would recommend going with Version 1.
Things I love about these homemade vegan keto protein bars:
- They’re chewy. This is big for me. Usually, my homemade vegan keto protein bars are just soft, but not chewy as well.
- They are cheaper. A lot cheaper. Check below for pricing, but these homemade bars end up being about 1/2 – 2/3 the cost of the store-bought ones.
- They’re super tasty. I like them better than any of the store-bought ones I’ve found, and the flavor combinations are pretty much only limited by the nut/seed butters and protein powders that are out there. So, you can come up with a lot of fun flavor options depending on the nut butters and protein powders you like.
Homemade Vegan Keto Protein Bars Priced Out Version 1:
- Fiber syrup – $25.99 for 2.7KG; each batch uses 128g, so roughly 21 batches per container: 25.99/21 = $1.24 per batch
- Peanut butter – $3.00 for 14 servings (32g each); 4 (128g) servings per batch: ($3.00/14)x4 = $.86 per batch
- Protein powder – $24.79 for 15 servings (28g each); 3 servings per batch (1/5 container, 84g) $24.79/5 = $4.96 per batch
- Total: $7.06 per batch or $1.18 per bar (6 per batch)
Homemade Vegan Keto Protein Bars Priced Out Version 2:
- Fiber syrup – $25.99 for 2.7KG; each batch uses 192g, so roughly 14 batches per container: 25.99/14 = $1.84 per batch
- Peanut butter – $3.00 for 14 servings (32g each); 2 servings (64g) per batch: ($3.00/14)x2 = $.43 per batch
- Protein powder – $24.79 for 15 servings (28g each); 4 servings per batch (112g) ($24.79/15)x4 = $6.61 per batch
- Total: $8.88 per batch or $1.78 per bar (5 per batch)
Seriously – they come in at $1.18 or $1.48 each, which is amazing because my go-to Julian Bakery Pegan bars are $2.50 each. Of course, it’s not just about price – we have to compare nutrition content, too.
Homemade Bars Version 1: 213 calories | 12.1g fat | 15.2g protein | 3.2g net carbs
Homemade Bars Version 1: 221 calories | 8.8g fat | 19.1g protein | 2.4g net carbs
Pegan Bars: 150 calories | 6g fat | 20g protein | 3g net carbs
So, for the price differences – the macros for the homemade bars are pretty solid. Full disclosure – I think Version 1 of these tastes better. It’s higher in fat and less sweet. You could also use an unsweetened protein powder to tone down version 2.
Homemade Vegan Keto Protein Bar Recipe
This recipe is beyond simple. Basically, stir all the ingredients together until the dough is too stiff to stir anymore. Then knead the dough until it’s relatively smooth, press into a loaf pan (I used a silicone one for easy removal), chill for at least 30 minutes and then slice and eat. These should be stored in the fridge and should probably be eaten within 3-4 days.
- 1/2 cup (128g) peanut butter of choice
- ~6 tbsp (128g) fiber syrup
- 3 scoops (84g) protein powder (I used the 22 Days strawberry protein for these)
- 1/4 cup (64g) peanut butter of choice
- ~9 tbsp (192g) fiber syrup
- 4 scoops (112g) protein powder
I hope you enjoy these bars! I love that they’re super simple and can be customized for so many flavor profiles and allergen issues. I’ve made about 4 batches this week alone testing out all different protein powders and nut/seed butters, and so far everything has worked!
I’d love to hear if you make these or similar bars in the comments!