On /r/keto: [FP] I just made my own keto protein bar – success!

So, I stumbled across a Kickstarter campaign for savory protein bars. They looked great! Nuts, cheese, some had cured meat mixed in along with spices. They looked like whole food. Alas, whatever they use as binder is still kind of carb heavy. But it got me thinking.

behold. The whoisak keto bar. nutrition and ingredients.

It definitely holds together, it's dense, it's filling. I would absolutely make it again. Some of you might think the jerky is weird, but the jerky along with the light sweetness actually worked really well. I think if I made a bigger batch, they would hold in the fridge.

First shot recipe (2 serving batch for test purposes) Whisk egg white and sweetener together until frothy. I added a drop of vanilla which was not listed in MFP. Crack nuts into small pieces Dice jerky small. Combine all ingredients with a dash of salt to taste.

I made a little rectangle out of tin foil, and I lined the bottom with parchment just in case (probably not necessary.) i compacted the mixture to make it as dense as possible. Cook in oven on the lowest temp (mine is 200) for 10-20 minutes. You are really just trying to dry out the egg whites. The top should get lightly toasted.

Things I might change next time. – i added a delicate amount of sweetness. I might do full on sweet next time. – I may cut the sweetener all together and go all savory with spices like old bay or maybe even curry. I could see Parmesan and dried basil working too. – Coconut was thrown in just because it was the last bit I had, and I wanted to use it up (this would lower carbs). Sub in chia seeds (or more tiny filler ingredients) – Next time I may use more egg white.

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