Coconut Chcocolate Bars: one of the easiest low carb snacks!

Coconut Chocolate Bars By The Nourished Caveman Top

To snack or not to snack?!

One of the great benefits of a low carb, ketogenic diet is that you do not need to snack, even on low carb snacks!

While dietitians will talk themselves hoarse repeating that you have to eat 5 meals a day, snack every 3 hours etc etc, that concept only holds true when your body is burning Glucose for fuel.

When your metabolism runs on fats instead, the picture is quite different.

First of all that well-known feeling of hunger disappears. You  can easily skip a meal without even noticing, once you are keto-adapted. (Which means that your body has successfully made the switch from glucose to fat metabolism).  Your blood glucose levels become wonderfully stable, and you do not experience the “hangry” feeling anymore.

One small caveat here: As a woman, even the healthiest woman, you are still somewhat victim to the whims of your hormones! Of course that happens to different degrees, depending how healthy and stable your hormonal levels are.

Body VS mind

And there comes a time in a woman’s month, when the physical sensation of hunger and the need for a food treat become two complete different entities!

Heck, it can happen to anybody, pretty much anytime.

Sometimes you just feel like a snack, or a treat.

Then you look at your Fitness Pal numbers and you think “Mmmmh, if work out another 20 minutes I can eat something nice and actually fit in my macro and calorie goal!”

But what could you eat that would make good keto or low carb snacks for this  diet we love so much?!

Coconut is the answer!

To many questions.

Especially to the question “What is one of the best low carb snacks?”

Just don’t add sugar to it and it is a greatly balanced, nutrient rich food. Lucky for us it tastes a lot better than liver too!

Add a bit of chocolate and we are in business.

Make it into a “candy” bar and the deal is sealed!

Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try!

Coconut Chocolate Bars By The Nourished Caveman Closeup

PS Did you know this post was featured on Allergy Free Wednesday?! Check it out, it’s on the wonderful Whole New Mom blog!!

4.6 from 5 reviews
Coconut Chcocolate Bars: one of the easiest low carb snacks!
 
Prep time
Total time
 
Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try!
Author:
Recipe type: snack
Cuisine: American
Serves: 5 bars
Ingredients
Instructions
  1. Mix shredded coconut with coconut cream,1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon
  2. Place the shredded coconut mixture on a small cookie sheet lined with parchment paper
  3. Shape it into a flat rectangle about 4 inches by 6 inches and 1 inch thick (measurements may vary) You can aid yourself with kitchen wrap to accomplish this.
  4. Place in the freezer for 2 hours, until frozen solid
  5. Remove from the freezer and cut into 5 bars
  6. In the meantime you will prepare the chocolate coating:
  7. Melt coconut oil in a small sauce pan until liquified
  8. Add cocoa powder remaining stevia and vanilla extract to the coconut oil
  9. Mix well on low heat for about 2 minutes, until all ingredients are well blended
  10. Let cool to room temperature, but still liquid
  11. Now dip the bars in the cocoa mixture, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won't break.
  12. Place bars back on the cookie sheet
  13. When all bars are all coated put in the refrigerator to harden.
  14. The bars can be kept in the fridge for harder consistency or at room temperature for softer.
  15. Cacao will melt if kept at a temperature too high.
Nutrition Information
Serving size: 1 bar Calories: 210 Fat: 22 Carbohydrates: 4.8 Protein: 1

 

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Here are a couple of helpful book suggestions to help keeping track of macros, especially on the go!

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Comments

  1. antonea says

    What could be a substitute for coconut cream? Its not something I keep normally and I’d hate to have something with a singular purpose. Heavy whipping cream?

    • The Nourished Caveman says

      Hi Antonea, yes if you are ok with dairy you can use heavy cream! I stay away from dairy in my recipes as it is an allergen and can cause problems, even unbeknown.

  2. Jennifer says

    These look fabulous! I am thinking I will make them into bite sized squares instead though. Just to pick up and grab whenever I need one. A question though… for the coconut cream, are you taking about what’s at the top of a can of full fat coconut milk or coconut butter?

    • The Nourished Caveman says

      Thanx Jennifer!
      Squares sounds great, easier to use ;)
      Yes, coconut cream on top of the can, I think you could probably use coconut butter too, but might have to melt it to mix it with the shredded coconut. Let me know how they come out!!

  3. says

    vivica these look sooo good! i can see your keto creations will still be totally fabulous :) Can’t wait to try these sometime.

    • The Nourished Caveman says

      I do not see why they wouldn’t. Maybe it would add a bit of carbs but it depends which one you use!

  4. says

    Can I use coconut oil instead of the cream to blend with the coconut? I really do not want to wait for a can of coconut milk to get cold in the fridge for it to cream. I want to make these now. lol…

    • The Nourished Caveman says

      Yes, you can. it’s just gong to be less creamy. You can try emulsifying it first!

  5. formymunchkins says

    I tried these tonight. I messed up. The bars are in the freezer, and I was working on the chocolate. I followed the recipe and it looked beautiful….but silly me….I tasted it, and it was a little too bitter for my liking. I added a little coconut cream to soften the flavor a bit. Now I have a grainy separated mess. Any ideas?

    • The Nourished Caveman says

      Mmmmhhh that sounds like a Vivica moment.
      So did you reblend them after you had already formed the bars?
      I think at that point you could have added coconut cream, maybe a but of stevia or honey as you prefer and then maybe just reshape them into a bar, without the coating. I am not sure what stage you got to before the “grainy mess” happened.
      How about defrost it, remix it in a blender, then plop spoonfulls on a cookie sheet and refreeze??!
      Let me know what happens :)

      • formumunchkins says

        The grainy mess was just the chocolate. I had not coated the bars yet. I am not a huge fan of dark bitter chocolate….semisweet or milk is more my speed. I though instead of adding more stevia a dollop of coconut cream would help. Stirring that in is when the texture turned from smooth and shiny to lumpy grainy ugliness. I ended up chucking it and melting semisweet chocolate chips to coat the bars. Tasty but not what I was going for.

        • The Nourished Caveman says

          darn it, I am sorry, I hate wasting food!
          Are you keto Sherri? if you are you could use butter with cacao powder and a sweetener of choice. (stevia is the healthiest option in my opinion) If you are ok with dairy add some heavy cream to that mix. Warm it up to melt the butter and cacao together. It should be pretty sweet… :)

          • formumunchkins says

            Yes, I am…..3 weeks in and 9 lbs down.. I will try your suggestion for the chocolate next time. (There will be a next time) I served these at my BBQ today and my non dieting guests loved them! Thanks for the help!

          • The Nourished Caveman says

            very happy to hear! I really try to create foods that anybody can enjoy and that make it easier for us ketoers ;) Also I want HEALTHY keto foods…what’s the use if you still eat a bunch of bad stuff ….
            An happy to be of help, always!!

  6. Helen says

    Hi – could you quantify the Stevia please?
    What strength – 1:1? Powder? Liquid?
    And want quantity is ‘a packet’ ?
    In Australia, it’s available in several different forms …. so ‘a packet’ doesn’t really mean anything.
    Thanks.

    • The Nourished Caveman says

      Hi Helen. The recipe is based on this Stevia (http://amzn.to/1fZAAII). Honestly the best judge is your taste. Just use the Stevia you have, add in small increments and do a “lick the spoon” test :)
      (sorry not very scientific approach but it works!!)

    • Diana Van Dyke says

      1 packet of Stevia equals 1 gram according to the nutritional information on the box that she linked to in her response via Amazon.

      1 teaspoon of sugar is about 4 grams. That’s a volume to mass conversion which makes it more difficult to get exact conversion.

      • The Nourished Caveman says

        Diana, I think the best conversion tool is your own taste!! ;)
        Just put a bit of sugar ,if you must use it :( and taste the mix…if you like it , then that is the right amount!!

  7. Charlotte Moore says

    These look wonderful. 22 carbs sounds like high carbs to me. I have always thought if something was more than about 10-15 carbs it was too high for a low carb count.

    • The Nourished Caveman says

      Charlotte. It is really hard to create a healthy sweet treat with no carbs at all. Especially when dairy free….
      (I am actually working on a zero carb, dairy free mousse right now)
      Also portion size counts ;)

        • The Nourished Caveman says

          HAHA! Good catch Chris!!
          This will teach me to not answer comments when is late and I am delirious tired :P
          Sooo, well they are not too bad after all :D

    • The Nourished Caveman says

      Rebecca, instead of maple syrup I would use coconut sugar.It has a lovely flavor and would work real nice with the recipe. You could also use a unrefined sugar cane sugar.
      Please understand that the reason I use stevia in the recipe is that we are trying to avoid sugar here, as a source of high carbs, therefore damaging to your health. If you have to use it please do so in extreme moderation. Our bodies are genetically designed to handle very little sugar. (about a pound a year)

  8. Jennifer says

    I made these yesterday! The coconut filling is divine, but I found the coating just a bit too bitter for my tastes. I think next time I’ll try adding a little heavy cream (or coconut cream?) to turn it into a “milk chocolate” kind of coating instead, and using liquid sweetener in case it was the filler in the Stevia that added some bitterness (I always seem to notice it).

    Wonderful recipe, thank you. :)

    • The Nourished Caveman says

      Thank you Jennifer! I love really bitter cacao, but understand not everybody does ;)
      Let me know how your version works out!

  9. says

    These look amazing. I have taken gluten out of my diet so these kinds of treats are very welcome. Definitely pinning these.

    • The Nourished Caveman says

      Good Job on going gluten free, Lisa!! It is for sure the first step towards a healthier diet! :)

    • The Nourished Caveman says

      hey Thanx Len! I will check out the other recipe!! When I created this one I did not realize that Bounty bars were so popular here in the states! :)

    • The Nourished Caveman says

      HI Audrey. PLEASE do not use canola oil!! Matter of fact you should just toss it! :)
      canola oil is processed with bad chemicals and because it is heat sensitive it goes rancid during processing, that is why they have to deodorize it before selling it. YUCK!! It also causes inflammation in the body and a lot of other problems.
      If you can not find or afford coconut oil (which is a great substitute for the canola for everything u use it for) then you could use heavy cream.
      The whole idea of the recipe is to be healthy and enable to make a better food choice ;)
      Let me know what you end up using and how it comes out!

  10. says

    Hi Vivica,
    The bars look very nice, I will try and make them. One question… you write in the recipe 1 packet of stevia…how much is this? I don’t know if the packages of Stevia are the same weight in Holland as in the USA. Otherwise I’ll just experiment. Can it be done with “sugar” made of birchjuice (you know the trees with the white bark – that’s a birch I think ;-).

    thank you in advance
    Love from a Dutchie

    • The Nourished Caveman says

      Hey Yvonne! So cool that I have Dutch readers!! Love it!
      You can use as much stevia as you need, or like. Experiment is always fine ;)
      You can use a different kind of sugar if needed, i like stevia because has no carbs or calories and it’s non toxic (when it’s a good pure organic one)
      Enjoy!

  11. Beck says

    Made these tonight, they turned out fab, I think I will add more stevia next time.
    I will be taking them to work tomorrow to see what they think. I have already shared the recipe twice.
    I wanted to know where the carb count comes from is it just from the shredded coconut?

    • The Nourished Caveman says

      Hey there! I am so happy you liked them! :)
      I hope your work colleagues will as well.
      Yes the carbs come from the coconut and a bit form the cacao powder!

  12. Tracey says

    This recipe looks awesome. So keen to try it.

    Quick q though… I know various people have asked about how much a “packet” of Stevia is. Has anyone figured out a vague estimate? Like in tablespoons perhaps? New to this low-carb business so still unsure of the potency of sugar replacements.

    Love from South Africa :)

    • The Nourished Caveman says

      Hey Tracey!
      I would guesstimate something like a half teaspoon up to a full teaspoon, depending on your stevia! Remember though, with stevia less is better, or you will taste that unpleasant aftertaste. If you put just enough, it’s just sweet!
      :)
      V

  13. says

    Hi! is there any substitute for stevia ? if yes, how much i have to use for it ? And if not, how many grams are in one packet of stevia ?
    Lovely Regards,
    Sofia :)

    • The Nourished Caveman says

      Hey Sofia! (love that name!! – My favorite duck is also named Sofia, she is the one with me in all my fave pictures!!)
      I would use only 1 packet of stevia…maybe less if you can…stevia tastes better when is barely perceptible!
      Let me know how it works :)
      V

      • Sofia says

        Thanks so much !! :) well i tried it out, but unfortunately the coconut bars fall apart after talking them out of the freezer! was the mixture (shredded coconut and coconut milk) too dry ?

        • The Nourished Caveman says

          Oh no Sofia! Did you use coconut cream? I think the regular milk is too thin and would not do it. In case yo do not have coconut cream use a can of full fat coconut milk, place in the fridge overnight, then turn it upside down to open it. Separate the coconut water from the solid part, which is the cream.
          Now use that to mix with the shredded coconut. I also would let it sit together for about an hour so the shredded coconut soaks in moisture and swells up…
          I hope this helps…BTW you can just re-mix your bars and then re-coat them…it just will be a whole chocolaty bar!! ;)

          • Sofia says

            Ah thanks !! I didn’t even notice that i had to use cream of coconut !! Thanks so much, i will try it again tomorrow and let u know about the results ! Thanks a million
            Love sofia

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