Chocolate & coconut protein bars

Time & Nutritional data(per serving)

Overall2 h 15 mins Hands on15 mins

Total Carbs 6.2g Fiber 2.9g
Net Carbs 3.3g of which Sugar 1.3g
Protein 23.8g Fat1 9.8g of which Saturated 13.9g
Energy 286kcal carbs 4.6% protein 33.2% fat 62.2% Sodium 5.3%RDA Magnesium 11.4%RDA Potassium 23.1%EMR

 

Ingredients (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)	50 g / 1.8 oz
1⁄4 cup extra virgin coconut oil	55 g / 1.9 oz
1⁄2 cup organic coconut flour	60 g / 2.1 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
8 scoops whey protein (chocolate) or egg white protein powder (2 cups)	200 g / 7.1 oz
1⁄2 cup almond meal	50 g / 1.8 oz
1⁄2 cup flaked dried coconut	30 g / 1.1 oz
1 vanilla bean (or unsweetened vanilla extract)	1 g / 0.04 oz

Optional ingredients (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered +0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning. 

 

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

 

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

 

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

 

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

 

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

 

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

 

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!