Keto Granola Bars – No-Bake Hemp Seed Bars
By Carine Claudepierre
Published on 04/09/2019 - Last updated on 10/10/2023
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These Keto granola bars are healthy, easy, no-bake seed bars with a delicious chewy texture and sweet maple flavor from sugar-free monk fruit syrup.
These delicious breakfast hemp seed bars are allergy-friendly, 100% nut-free, vegan, dairy-free, and gluten-free.
Start the day with one of these bars to remain full, they contain as much as 9 grams of plant-based protein and only 4.2 grams of net carbs.
Why You’ll Love Hemp Seed Bars
These Hemp Seeds bars are perfect as a protein-loaded breakfast and they are:
- Gluten-Free
- Dairy-Free
- Egg-Free
- Paleo
- Low-Carb
- Keto-Friendly
- Ready in 20 minutes
- Almost 10 grams of protein
How To Make Keto Granola Bars
If you like my low-carb granola bars recipe you’ll love these as a nut-free version.
Ingredients
All you need to make them are the ingredients below.
- Hemp hearts – or also known as hemp seeds are seeds from the hemp plants. Yes, you read that well, the plants that also give cannabis, except the seeds contain only traces of THC so you are totally safe eating them. Hemp seeds have amazing nutritional value. They are high in healthy fats, fiber, and proteins, and very low in carbs with only 1.4 grams of net carbs per serving of 30 grams. Amongst all seeds, they are the ones with the optimal ratio of fatty acids, omega-6 to omega-3 meaning they are powerful seeds for healthy skin and reduce heart disease. If you are vegan, they will bring you the highest amount of plant-based protein, 25% of calories are protein which by weight is similar to beef. Amazing, right?
- Pumpkin Seeds – Pumpkin seeds are also great seeds to have on a keto diet.
- Chia Seeds – chia are superfoods very rich in fiber and nutrients.
- Sunflower Seeds
- Unsweetened Coconut Flakes – or unsweetened shredded coconut.
- Extra Virgin Coconut Oil – you can use refined coconut oil or unrefined. Unrefined is the purest but it has a strong coconut flavor. I recommend refined coconut oil if you are not as much a coconut lover as me.
- Sunflower Seed butter – this is an amazing nut-free alternative to peanut butter on a low-carb diet. Sunflower seed butter is often found in the healthy food store or organic aisle of your supermarket.
Storage Instructions
These hemp seed bars are no-bake granola bars and must be stored in the fridge or they soften too much.
You can also freeze the bars the day before going on a trip or hike. Carry them frozen, they will defrost along the way.
Enjoy the lovely keto granola bars and before you dig in, share a pic with me on Instagram! You know I look at all of them and love it.
Frequently Asked Questions
On a low-carb diet, we are obsessed with counting net carbs, which as a reminder is the number of total carbs taking away fibers and sugar alcohol.
But it’s also crucial to consider the micronutrients.
These hemp seed bars have in one single bar 45% of your magnesium daily recommended intake.
If you have been on a keto low-carb diet for a while, you know that supplementing with magnesium is recommended.
This helps stabilize blood sugar levels, decreases muscle cramps, or helps with sleeping issues.
So these bars, are not only delicious keto granola bars to start the day.
They are natural magnesium supplements packed in a tasty on-the-go breakfast bar.
Yes, hemp seeds are great keto-friendly ingredients with only 1.4 grams of net carbs per 30-gram serving.
They are also great sources of protein – 9.5 grams per serving – and healthy fat – 14.6 grams per serving (source).
More Egg-Free Breakfast Recipes
If you like healthy or keto egg-free breakfast recipes, you’ll love these:
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Keto Granola Bars Hemp Seed Bars
Ingredients
- ½ cup Sunflower Seed Butter
- 3 tablespoons Coconut Oil
- ¼ cup Sugar-Free Maple Syrup
- 1 teaspoon Vanilla Extract
Dry ingredients
- 1 cup Hemp Hearts raw shelled also known as hemp seeds
- 1 tablespoon Chia Seeds
- ⅓ cup Pumpkin Seeds
- ¼ cup Sunflower Seeds
- ⅓ cup Coconut Chips
- ½ teaspoon Ground Cinnamon
- 2 tablespoons Granulated Sweetener or /3 stevia drops (optional, to adjust sweetness)
Chocolate drizzle
- ¼ cup Sugar-Free Chocolate Chips
- 1 teaspoon Coconut Oil
Instructions
- Line a 9-inch x 5-inch loaf pan with parchment paper. Set aside.
- In a medium mixing bowl, add all the dry ingredients, the order doesn't matter. Stir, set aside.
- In another mixing bowl, add sunflower seed butter, melted coconut oil, sugar-free syrup, and vanilla.
- Microwave for 30 seconds, stir. Microwave again for 30 seconds if your sunflower seed butter is too hard to combine. You must obtain a thick brownish paste. If you don't have a microwave, bring it on a stove in a small saucepan, often stirring until the ingredients are combined.
- Pour the seed butter mixture onto the dry ingredients and combine with a spoon until the mixture covers all the dry ingredients evenly.
- Transfer the mixture into the prepared loaf pan, press with a spatula firmly to compact the granola bar mixture as much as you can.
- Freeze 20 minutes to set.
Chocolate drizzle
- Meanwhile, melt the sugar-free chocolate chips and coconut oil in a small bowl. You can microwave by 30 seconds burst, or use a saucepan under medium heat.
- Bring the bar out of the freezer. Lift the parchment paper to pull out the bar from the loaf pan and place it on a plate or chopping board.
- Drizzle the melted chocolate on top of the bar and bring the bar back to the freezer for 2 minutes to set the chocolate.
- Cut into 10 bars. I recommend warming the knife blade under a flame or hot water (dry the blade to avoid wetting the bar).
Storage and freezing
- Store the bars in the fridge in an airtight container for up to 3 weeks or wrap them individually into plastic wrap and freeze them for up to 3 months.
- These bars must be kept in the fridge as they soften after 20 minutes out of the fridge.
Tools
Getting Started What Is Keto? Macro Calculator Sweetener Converter Intermittent Fasting Keto Fruits Keto Vegetables Keto Flours Fighting Keto Flu Healthy SweetenersWant My Kitchen Equipment?
Nutrition
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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I was wondering can I use vanilla syrup with monk fruit sweetener instead of keto vanilla extract as it is pricey.
Vanilla extract or vanilla essence are naturally keto and not as expensive as monk fruit syrup. You can use any liquid you like, but usually vanilla extract/essence or quite cheap
These bars are delicious! I cut them skinnier and keep them in the freezer. I eat one for breakfast or for dessert after dinner. I didn’t have pumpkin seeds so I substituted crushed macadamias instead.
If you use 1/2 coconut oil and 1/2 melted cacao butter the bars will be firmer and last longer out of the fridge
True, cocoa butter has melt at 37C and coconut oil at 23C. But cocoa butter is pricey so I usually go for coconut oil and store the bars in the fridge.
Can I bake this? Or is there a baked version of the bars? I much prefer the taste of roasted hemp hearts, and it’s easier to digest when cooked.
I was considering baking all the seeds first, and then mixing with the wet ingredients to set. Or should I just bake everything together? What would you suggest?
No, it’s a no bake recipe, it won’t firm up in the oven but melt away
Can I use coconut flakes instead of chips? Or are they the same thing?
Yes, both are the same things. Enjoy! XOXO Carine
Ive been looking for something with a high iron content, but still keto. This fits the bill.
Am I able to make this without the syrup?
Unfortunately no, the batter won’t hold together. But you can try my no bake granola bars recipe instead, it doesn’t use sugar-free syrup, only erythritol. Enjoy the keto recipes on the blog, XOXO Carine
I’m in LOVE with these! I used homemade toasted coconut almond butter instead of the sunflower seed butter, left out the additional sweetener, and added some slivered almonds. So good. Thanks for sharing!!
That’s answered my question about sunflower seed butter, thank you
This caught my eye on Pinterest. I’m 4 months new into keto, and was excited to try this!
I made these just now and am impressed. I plan on sticking these bars into the freezer for when I have that hunch for something like this.
First time trying Lankanto Sugar-free syrup and– Wow, this is some very sweet stuff. The Sunflower butter is so lovely, too. I love the flavor profile of it. It’s so savory. Great combination of ingredients overall; I’ll experiment with this recipe on the next batch. 🙂
Thanks for sharing this recipe.
I loved your recipe… it’s hard to eat just one piece.i just finished my first batch and I’m preparing to make them again .i didn’t add more sweetener ,they were perfect like that for me.what I did add was some orange zest to balance the sweetness .sooo good .i also used choc zero maple syrup witch is way ticker than the lakanto brand,but probably if it’s thinner it gets absorbed by the ingredients anyway ..I’ll have to check more of your recipes !!!!
Thanks for sharing this with me! I love the orange zest addition, so good. Enjoy the recipes around here. XOXO Carine
Wouldn’t use the microwave as it kills enzymes in the food and imparts unwanted EMF.
Are you able to buy suger free maple flavoured syrup in Auckland?
I first made this recipe last summer when I was cutting carbs. Now I made it again because of all the seeds and nutrients and because it is tasty! I use whatever seeds I have on hand. This time I cut down the sunflower seeds and added some flaxseeds and sesame seeds. I am not a big fan of coconut flakes so I substituted for chocolate chips and removed the drizzle. I love that it is friendly for people with nut allergies! Thank you!!!
Yes you can but the brand here contains maltitol which I am not a big fan so I order mine from US, Lakanto is the best. Enjoy the recipes around here. XOXO Carine
I was wondering can you use almond butter instead of the sunflower butter pls?
Yes any nut butter or seed butter works in same amount
I made these tonight. I added sliced almonds instead of pumpkin seeds because I didn’t have any. I also toasted the coconut as I like the flavour of it. I left the sweetener out, and found these to be the perfect sweetness. These are now at the top of my list for a quick healthy snack. These are too die for!
which sweetener did you leave out? the maple syrup or the sugar free crystal sweetener/ stevia or both?? thanks!
I never thought the recipe will work as well without the sweetener, thanks for sharing ! I am sure many will now try that option. Enjoy the recipes on the here. XOXO Carine.
What is sunflower butter and how or where do I buy it? Can anything be used as a substitute.
It is 100% sunflower seeds turned into a creamy butter like we do with nuts. You can replace by any nut butter you love like peanut butter, almond butter or buy sunflower seed butter in the supermarket, here it is sold next to peanut butter. Enjoy, XOXO Carine.
Can you use a different nut butter instead of sunflower butter? I only have peanut butter and almond butter on hand at the moment.
Yes peanut butter, cashew butter, almond butter any natural nut butter with no added sugar or oil will work well. XOXO Carine.
Is there a substitute for maple syrup?
The recipe is not using maple syrup but Monk fruit syrup, it has no carbs and no sugar. Enjoy the bars, XOXO Carine
Thank you Carine!!!! I’m not on Keto but I’m GF, DF and low Oxalates so I really appreciate this recipie. I made them with honey mixed with a little water instead of maple syrup. I did that because I need to up my prebiotic foods. They don’t freeze well so maybe i need less water (I was trying to make it the consistency of maple syrup. Any tips? Anyway, they are still delicious!!! Oxoxox,Lora
I am so glad you enjoyed the recipe. I am not familiar with sweetener like honey or maple syrup in this recipe I am using sugar-free maple flavored syrup it is very different and freeze well. If you add water it will not make the bars freezer friendly, I guess the water will create ice in the bar. Otherwise store in the fridge, they last very well up to 1 week. Enjoy the recipes on the blog, XOXO Carine.
Thank you Carine! I am sensitive to some seeds as well. I look forward to making it soon!
Be Well,
RV
I get it ! Any seeds would work you can definitely replace by your favorite ones. Enjoy! XOXO Carine.
Bonjour Carine,
I have allergies to nuts. Could i use coconut butter/hempseed butter/tahini and flax seeds and maybe chia seeds instead of the nuts portions?
Merci,
RV
This is 100% nut free recipe you don’t need to change anything in those bars if you have nuts allergies. But yes, coconut butter (or any seed butter) will be a good substitute to sunflower seeds butter if you like. Enjoy! XOXO Carine.
Hey! I am new to Keto and it is awesome that life saving recipes like yours exists. I am wondering if I can use any kind of vanilla extract on keto? Or does it need to be a special kind and keto friendly in some way?
Thank you!
//Sofia
Hi Sofia,
I am so glad you find my blog and you enjoy the keto friendly recipe here. As soon as your vanilla extract has no sugar added it is good ! You can also use vanilla seeds from the pods instead. All those are keto friendly. Enjoy ! XOXO Carine