Remember granola bars? The ultimate grab-and-go food, they were the pinnacle of portability. They are also decidedly not keto.
Make this keto blueberry breakfast bars recipe to enjoy the sweetness and convenience of granola bars without the overabundance of carbs.
Better Flours for Keto
White flour and carbs go hand-in-hand. You simply cannot use it if you want to stay in ketosis.
But that doesn’t mean you have to give up the cake, cookies, bread, and pizza on keto. You just need to find other flours you can use to keep your carb intake at a reasonable level.
Almond flour is my favorite low-carb option for keto, but coconut flour, flaxseed meal, and chia seed flour have their place too.
What often happens is that it takes a mix of flours to achieve the right taste and texture.
How I Made Keto Breakfast Bars
In this case, a plethora of flours and crunchy bits come together to provide that classic granola bar/breakfast bar flavor.
I used almond flour and just a couple tablespoons of coconut flour. Coconut flakes and sliced almonds add more crunch, flavor, and variety to the batch.
Soaked chia seeds become gelatinous and help hold these bars together. This recipe does not include eggs, honey, or any of the other binding agents you might expect.
Coconut oil also aids in creating some “stickiness” and fat to the batch. Lemon juice and vanilla extract draw out the tartness and sweetness of the blueberries.
Eating Blueberries on Keto
Blueberries aren’t the best fruit for keto. There are some better choices that have less carbs, including blackberries, strawberries, and raspberries. But if you’re careful not to eat too many, blueberries also have their place in a keto diet.
Recipes like these breakfast bars that have carefully portioned an acceptable amount of fruit are often the best way to eat blueberries and other fruits with more carbs in them.
Because we all know that if you’re sitting in front of a carton of blueberries, you probably won’t show much restraint, and it’s very easy to blow right past your ideal amount of daily carbs.
This article has a great chart with some common fruits and their respective amounts of carbohydrates. It’s a great reference if you’re not sure of how much of a particular fruit you can eat.
If you’ve got the fruit chart handy and want to know how that fits into your overall diet, this one-question ketogenic calculator will be really helpful.
A delicious blueberry bar for your Keto breakfast-on-the-go.
- Preheat the oven to 300 F (150 C). Line a baking dish with parchment paper and set aside.
- Add the chia to the cold water and set aside.
- Combine all the ingredients together in a bowl and stir in the chia mixture. Pour mixture into baking dish and pack down.
- Bake for approximately 50 minutes. Let cool and cut into bars.
- Store in an airtight container when cooled.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 2 g
- Calories: 131
- Sugar: 1 g
- Fat: 12 g
- Carbohydrates: 5 g
- Fiber: 3 g
- Protein: 3 g