The Best Keto “Oatmeal” Bars (Without the Oats!)
Missing those chewy, satisfying oatmeal bars on your keto journey? Say goodbye to those cravings! These incredible no-bake chocolate bars will change your mind about what’s possible on a low-carb diet. The secret ingredient? Hulled hemp seeds (or hemp hearts!), a fantastic, nutrient-dense substitute that mimics the texture of oats perfectly.
Once you try these, you’ll be swapping hemp seeds into all your favorite recipes. They’re rich, chocolatey, and have the perfect crumble. I love them so much that I often cut them into bigger squares for a more substantial, satisfying snack. Let’s get baking… or rather, chilling!
Ingredients
• MAKES 16 bars (1 per serving)
• 1 cup / 180 g coconut oil
• ½ cup / 95 g erythritol, divided
• 2 cups / 300 g hulled hemp seeds
• ½ cup / 50 g unsweetened shredded coconut
• ⅓ cup / 33 g coconut flour
• ½ teaspoon vanilla extract
• 10 ounces / 285 g unsweetened baking chocolate, roughly chopped
• ½ cup / 120 ml full-fat coconut milk
Instructions
1. PREP: 25 minutesCHILL: 3 hours1. Prepare the Pan: Line a 9-inch square baking pan with parchment paper, leaving some overhang on the sides to easily lift the bars out later.2. Melt the Base: In a medium saucepan, melt the coconut oil and half of the erythritol over medium heat. If using granulated erythritol, continue heating until the granules dissolve and you can no longer feel them on the back of a spoon. If using confectioners’ style, just melt it.3. Mix the “Oat” Layer: Remove the pan from the heat. Stir in the hulled hemp seeds, shredded coconut, coconut flour, and vanilla extract until everything is well coated.4. Form the Base: Set aside half of this mixture for the topping. Press the remaining half firmly and evenly into the bottom of your prepared pan.5. Chill the Base: Transfer the pan to the refrigerator to set for at least 10 minutes.6. Make the Chocolate Layer: While the base chills, place the remaining erythritol, chopped baking chocolate, and coconut milk in a small saucepan. Melt over low heat, stirring frequently until the mixture is completely smooth and glossy.7. Assemble the Bars: Remove the chilled base from the fridge. Pour the melted chocolate mixture over it, spreading it into an even layer.8. Add the Topping: Crumble the reserved hemp seed mixture over the top of the chocolate layer, pressing down gently to help it adhere.9. Chill to Set: Cover the pan and refrigerate for at least 2-3 hours, or overnight, until firm.10. Slice and Serve: Use the parchment paper overhang to lift the block from the pan. Cut into 16 bars and enjoy!
Nutritional Information
• Nutrition InformationPer bar (makes 16):
• Calories: 311
• Total Fat: 29.7 g
• Saturated Fat: 18.5 g
• Net Carbs: 4.3 g (9.5 g total carbs – 5.2 g fiber)
• Protein: 7.9 g
• Sodium: 16 mg
• Sugars: 1.3 gMacros: Fat 80% / Carbs 11% / Protein 9%
Pro Tips
• Hemp Seed Substitute: If you can’t find hulled hemp seeds, use coarsely ground hulled sunflower seeds. Just pulse them once or twice in a food processor—you want them broken up, not turned into flour.
• Sweetener Tip: If using granulated erythritol, ensure it’s fully dissolved in the coconut oil to avoid a gritty texture. You can test this by feeling the back of a spoon; it should be smooth.
• Perfect Layers: Don’t rush chilling the base! A firm, cold base prevents the hemp seeds from mixing into your chocolate layer, giving you clean, beautiful bars.
• Storage: Keep these bars in an airtight container in the refrigerator for up to 5 days. For longer storage, they freeze beautifully for up to 1 month.
• Serving from Frozen: To enjoy from the freezer, let the bars sit on the counter for 10-15 minutes to soften slightly before eating.
FAQ
Q: What gives these keto bars an oatmeal-like texture
A: These bars use hulled hemp seeds, also known as hemp hearts, as a substitute for oats. They provide a similar chewy and crumbly texture, making them a perfect low-carb alternative.
Q: Is there a substitute for hemp seeds in this recipe
A: Yes, if you cannot find hulled hemp seeds, you can use coarsely ground hulled sunflower seeds. Pulse them briefly in a food processor just to break them up, not to turn them into flour.
Q: How do I store these no-bake bars
A: Store the bars in an airtight container in the refrigerator for up to 5 days. For longer storage, they freeze well for up to one month.
Q: Why is my bar’s texture gritty
A: A gritty texture is likely caused by undissolved granulated erythritol. When melting it with the coconut oil, ensure you heat it until the granules are completely smooth and can no longer be felt on the back of a spoon.
