Keto Chocolate Omega Bars

Miscellaneous

Apr 27
Chocolate Bar

These are to die for. I’m serious. I just invented them using a previous recipe, but this time making sure we kept the carbs down. I’ve just finished making a batch and ate two of them, and I WANT ANOTHER, but I’ll wait for dessert.


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Not only are these low carb, they’re charged with your essential fatty acids, those omega-3s everyone’s talking about.

So . . . the first thing you do is grease up two muffin pans using a combination of coconut oil and liquid lecithin.

In my kitchen, I keep a tiny container of the coconut oil/lecithin mixture on the shelf next to the oven. I use it all the time because NOTHING STICKS TO IT.

However, it will turn brown when cooking, but don’t worry. Nothing sticks to it.

Next you’ll have to make a small batch of our chocolate found on this page: Why it is Impossible to Sweeten Chocolate.

Editor’s Note: After posting the above, we did find a method of holding the sweetener in our liquid chocolate concoction and posted it here: Keto Chocolate. But this is still a great recipe because adding these these omega-3 things to your chocolate is another great way (healthy way) to hold the sweetener in, making it a delightful treat.

The recipe is simple, but if you’re going to make chocolate, you’re going to need a double boiler. Get a good one. The cheap ones are, well, cheap.

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So now, you put water into the bottom part and place the top part on, and fill the top with 7 oz (by weight) of Cacao Butter (fair trade, organic cacao butter from Simply the Best), and when that’s melted, add 6 oz (by volume) of Cacao Powder (again fair trade, organic) and stir them up.

So far, no carbs and no sweeteners.

Then add 1 ½ Teaspoons Vanilla Extract (with no sugar), 2.4 g carbs, along with half a cup of MCT oil. The MCT oil is very important here, because it does two things:

  1. Helps you maintain ketosis;
  2. Feeds your brain.

About Your Brain

Our brains need glucose for energy. Sure, the keotogenic diet is mostly fat and protein and the body can turn that to glucose, but our brains need it now and often. This is where MCT oil really comes in handy. I’ll post this paragraph from one of the keto programs I joined in order to review them.

Registered Dietitian, Mary Jane Brown, PhD, RD says this is a big advantage of using MCT oil. “Unlike regular fatty acids, ketones can cross from the blood to the brain. This provides an alternative energy source for the brain, which ordinarily uses glucose for fuel.”  This may explain the increase in mental clarity.

Back to Our Recipe

Here are the next three ingredients that you will need on hand, but here’s where I teach you about “net carbs.”

First off, there is no consensus on this among dietitians or nutritionists, but this has been commonly accepted by the masses.

You have your carbs. And you subtract your fiber. And you get your net carbs.

So let’s take a look at the next ingredients. The grams of carbs and fiber are per “serving.”

1 Cup Organic Hemp Seed (shelled), 2 g carbs, 2 g fiber

1 Cup Omegasentials/Organic Ground/Milled Flax Seed 4 g carbs, 3-4 g fiber

1 Cup Organic Ground Chia Seed, 5 g carbs, 5 g fiber

Do you see what’s happened here? We are giving you good fiber (something that is hard to get on a ketogenic diet, and virtually no carbs.

Also note that the chia is ground. This makes your batch thicken quickly. When you add the hemp seed and the flax, you’ll notice it’s still pretty thin. But when you add the ground chia, your concoction starts to thicken.

So add all that to your chocolate, and now we are going to sweeten it.

Big Note on Stevia/Erythritol Mixed into Your Moist Concoction

When you add these two sweeteners to your chocolate on your stove, the weirdest thing happens. It tastes too sweet. However, the final product, the hardened chocolate bars, do not taste as sweet, and if you don’t use enough, they’ll not taste sweet at all.

One more time: On the stove in the warm thick chocolate concoction, the mixture tastes sweeter than the final outcome. I learned this while trying to make Zucchini Bread. The moist batch tasted perfect; the final loaves tasted dry and not sweet at all.

This is something to consider when using these two sweeteners together.

Knowing this, you’re going to stir in 2 Cups of Swerve Confectionery Sweetener and 1 Teaspoon of Better Stevia.

Stir well.

Now you’ve already set aside your muffin pans.

You can add things to them that make your healthy omega chocolate bars even tastier. You should have done this while melting the cacao butter, but now we can talk about the things you can add right here.

First off, there is Celtic Sea Salt. Just a pinch of the large crystals is fabulous. Then nut butters. You can find quite a few online that are low carb. Or a peanut butter with no sugar added. How about some cashews, macadamia nuts, or almonds? Yes, they’ll add some carbs, but just a few, because so far, you’ve got about 2 ½ grams of carbs in this entire batch. Depending on how deep you fill the muffin pans, you’re not going to make one bar that has more than one net gram of carbs. At least so far.

So think about the things you can add, but keep in mind that those are your carbs. If you add raisins, there are your carbs. You can add banana chips, but again, count the carbs.

I used Perfect Keto Nut Butter, which is very creamy, not solid. They actually stuck to the pan. Because the nut butter is so creamy, you’re going to have to keep these in the freezer. Using a dry,  thick peanut butter in the bottom, just a dollop, will allow the chocolate mixture to embrace it.

Here are some photos.

Greased Muffin Pan

This is a greased muffin pan. The first two bottom rows have Celtic Sea Salt crystals, the next row has the nut butter, and finally, the top row has a few almonds. Above is the nut butter on the left and my coconut oil/lecithin mixture next to it.

Muffin Pan Filled

I filled the pan with the warm concoction, and now I’ll put it in the freezer for a bit. A half hour is more than enough time.

Chocolate Bars Completed

I covered the table with a paper towel, placed the muffin pan upside down over it, then gave each one a sharp rap with my fist. As you can see, the nut butter ones will have to be stored in the freezer. The nut butter is very creamy. But the others can be stored in the fridge.

Editor’s Note: I have, since writing this, quit using metal muffin pans and I’ve started using silicone mini muffin pans like this one below.

Silicone Mini Muffin Pan

Here is the recipe all at once:

7 oz (by weight) Cacao Butter
6 oz (by volume) Cacao Powder

1 ½ tsp Vanilla Extract (no sugar)
½ Cup MCT oil
1 Cup Organic Hemp Seed (shelled)
1 Cup Omegasentials/Organic Ground/Milled Flax Seed
1 Cup Organic Ground Chia Seed
2 Cups Swerve Confectionery Sweetener
1 tsp Better Stevia

Have fun with it. And all of the links provided are to our affiliate programs, so when you support them, you support us. Thank you!

Peanut Butter Cups

We finally figured out how to do this. Put your peanut butter/nut butter in the fridge to make it hard. When filling your muffin pans, just put a slight layer in first, then a teaspoon or two of the harden peanut butter on top of that, then cover with your concoction and your done. 15 minutes in the freezer and bingo, peanut butter cups.


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