 Hey guys, welcome back to my channel today I'll be sharing with you how to make some awesome keto low carb really like low sugar or sugar-free really Protein bars. I'm really excited to share this recipe with you today I made some of those protein balls only last week and I got a great group like response from you guys I was like why not make some protein bars? I am still looking at making a whole range of the different protein foods Just so I'm not just only relying on protein powder to boost my protein See I want to try making these protein bars there. I hope you guys enjoy them Do for free to adjust what the ingredients are just suit what you want in your protein bars These are just like a basic recipe you can add in and we'll take away or change up some of the ingredients depending on what you want And yeah, so if you enjoy it I did change up one of the ingredients because I couldn't find it today and that was hazelnuts So I stopped it out for walnuts. Now hazelnuts are slightly less calories than walnuts But only slightly. So I've been using walnuts today. They're also really high in omega-3 too So it's a great omega-3 boost For everyone. I have also subbed out monk fruit Juice or monk fruit sweetener for Stevia. It is a bit of a slight like it's a slightly different flavor I think monk fruit is a little bit sweeter. This has a different kind of sweetness So I'm using as much of this as it would be using for monk fruit You can use just monk fruit in it rather than Stevia, but I said Stevia with me today So I'm going to use that. I don't mind the sweetness of Stevia It does have a bit of a different taste to sugar Maybe you've tried before the sweetness is a little bit different, but I thought it'll do and I don't mind the taste So I'm going to use that We also got cacao powder. We've got cacao butter, but you can use cacao butter So it's a little bit different and have a different flavor We've got almond flour and we've got almond butter as well You can use peanut butter if you choose or another nut butter even sunflower seed butter if you want it to be nut free although We are using different We are using almond flour in it as well plus walnuts So this is probably not the best for nut allergen recipes and then we've got protein powder again I'm using the protein powder I showed you guys last week in my protein ball video So this is the one I use the vital protein. I am looking at getting new zest. There's a string Australian company made Protein powder. It's really clean and it was recommended to me my mama She's a naturopath and she has some really good clean Recommendations for supplements and products. Also my naturopath checked it out and she said it was really good too So it's been double recommended. So that is a good one to go for. It's very clean. It's also heavy metal tested as well Which is really good. I don't know about this one. I know their collagen is heavy metal tested, which is really important That's really good, but I'm not sure about their plant protein. This is golden pea So I know usually if you get a rice protein powder You want it to be heavy heavy metal tested because rice often contains arsenic and lead and other heavy metals So when you're getting protein powder like that, you do want to be heavy metal tested However, because this is pee I'm not sure if you still want to be heavy metal tested or not So I don't know if pee tends to contain heavy metals or not. So that is one for me to look up later on Yeah, so that's all the ingredients you're going to need today It's pretty simple recipe just again gonna check it all into your food processor Which I will show you guys when I do that and it's away and against no bake as well So you don't have to wait for it to bake in the oven. Just set it in the fridge and then they're good to go So with that warm up So I actually have one cup that you're going to blitz and then a quarter cup or these and here's not same thing a quarter cup Extra to pop pop pop to just pop on top. It's like a nice kind of nutty feature on top of the protein bars Yeah, we'll get started. I'm inside for the protein powder You can use protein collagen powder just because it's a little less gritty When used in baking and recipes so that can be also something that you change up I don't have any protein collagen powder with me So this is what I'm going to be using today But that is a good note to keep in mind when making these bars If you want to be kind of discreet go for protein collagen powder like that's combined also I didn't have any of my sugar-free cacao nuts with me today So I don't have anything to drizzle over the top of these bars But is a good optional thing to do and really worth it. It's just to get some of the sugar-free Chocolate like dark chocolate as well and just melt it and then drizzle over the top of the bars before you put it in the fridge to set And oh, it's just heavenly. It's so good. So that's also something to keep in mind I'll see if I can find them throughout the video and try and do it myself So first up you want to line a baking dish or baking tray I'm a baking tray like a way for a pan Pan something so simple with some baking paper now. I usually use those reusable silicon Liners, which have been so good, but unfortunately They broke so I don't have them with me. I'm actually going to be ordering some more soon So the moment when we're using baking paper Which is more wasteful and not something I really want to do But if you can do up for those reusable silicon ones because you can just use them over and over again You know, it's so handy also saves you on buying so much baking paper But today I'm using some parchment paper. So you just want to make sure you when you line it You still want to kind of be folding over the edge of it at the top Just so you can with me up at the end That took two seconds and that's ready to go We'll only follow up pouring the mixture. Next you're going to grab your walnuts or hazelnuts or whatever type of nuts You're going to use and you're going to pop them into your food processor and blitz them up until they become like a fine powder And then we'll go from there So that is pretty much how I'm going to leave it You want it to be kind of like a fine meal sort of like so like our meal or you get those other nut meals We want to be like that so maybe a little bit more pulsing So I might pulse it for a little bit longer because it's still a little bit chomping in bits But yeah, you can't want to be like a fine powder a fine meal It's what you're going for well So you don't over blend it because it can turn into a kind of butter like a nut butter And you don't want that to happen. So just be careful about that You know you want to pulse rather than blend it consistently to stop that from happening Okay, so I've blended a little bit more turned it up so it was higher speed as I was blending and it's much much better now So I'm quite happy with that consistency. So now we're going to add in the other ingredients So now we're going to add in the protein powder. So I'm just going to add in about 50 grams again. So two scoops Or you can just still quarter a cup And you're going to add in two tablespoons of the curl powder or cacao powder. I'm using the cacao powder today Then you're going to add in one cup of almond flour Pop that in if you can't find almond flour anywhere. You can use almond meal. It's just You expect more dense. I would say it's kind of more gritty on the gritty side The flowers can fly to fluffier So just a little bit better, but if you can't find it you can serve an almond meal as well And I'm going to add in a teaspoon because it's quite strong of stereo. So you want to make sure when you're getting it you just want the Stevia step your glycosides just that and this one's a hundred percent pure certified organic step your glycosides Without any other attitude. So no preservatives not anything else. So, you know, it's just the step So we'll be careful there because sometimes they can sneakly add in other things, which is not what you want So when you're getting stevia, that's what you kind of want to aim for So just want a small teaspoon and then you want to add a quarter of a teaspoon of sea salt, which I'm just going to guesstimate That I'll do And then you're just going to pulse it a few times just until it's just combined You may need to scrape down the sides a few times and pulse again to make sure it's all mixed through Again, we're choosing to pulse just so it doesn't turn into a nut butter Which is happening to me before so don't overdo it. So just until it's just combined Perfect. So try out Yeah, exactly what you want to do. So that's kind of what you want it to look like Again, you don't overdo it because I'm already starting to see that it's starting to stick together like nut butter So I'm very careful not to overblit that and turn into nut butter as we're going Moving on So I've got to mention before that you want to melt the cacao butter or cacao butter So before you put it into the blender So I just melted mine by doing 30 second increments So I'd put in 30 seconds and stir it through then 30 seconds again until it completely melted just like this Now I'm going to pour it into our food processor And then you're going to add in two tablespoons of almond butter Again, you want to make sure that when you get almond butter and talk about this in my last video too That they're not all created created equal some are a bit more runnier than others So when you open an almond butter and you see the oil at the top You just want to make sure you mix that through to make sure that the rest of it's nice and thick And it's not all thin at the top because if you use it like too thin a butter in your Boat bars, they won't hold as well together So don't keep that in mind you want to make sure that almond butter is nice and thick So just make sure you mix that oil through so now we're going to process this until a dough forms So it should actually pull away from the center be nice and thick and when you push it It should leave a fingerprint in the dough It also should be firm and shiny not runny or crumbly And it's not becoming that consistency you may need to manually manually stir it until it becomes that sort of thick dough I'll show you what I mean when I get to that point what it looks like and what the desired consistency is So this is exactly what you want it to look like so as you can see it's pulled up against the sides It's not runny not crumbly and when you push your finger in it leaves a nice little fingerprint like that That is excellent Perfect. So we're going to move on to the next step. So once yours looks like this, then you're ready to move on So now we're ready to put the dough So now we're going to press this dough kind of mixture into our lined baking pan So when I say press you need to really press down so that when it sets it sets nice and compact If it's like kind of got air bubbles so out it won't set probably when you cut it It'll kind of break so you will make sure to press it down nice and firmly Now once that's pressed in nice and securely you're going to add your chopped up nuts Just to the top so that quarter of a cup of chopped nuts You're just going to Pop on top and then you're just going to press in so spread them out and then just press them Into the top of the slice or bars Then you're just going to drizzle with your melted chocolate. I found some melted chocolate Well, I melted it but I found some dairy-free chocolate. It's not exactly sugar-free. So it's not super ideal But I thought I'd do for now I'm only using a small little bit just to drizzle over the top But we can definitely go for dairy-free chocolate like those who came outside talks about in my banana bread video They're a really good one to use and then just Drizzle that over try and make it a little more artistic than I'm being But that go Then it's going to set it in the fridge for about once two hours or until it's completely set That looks so good. It took about two hours for me. So they're finished setting now I'm going to now remove them from the pan just by pulling out the parchment paper And then I'm just going to chop them up into like little bars So when you're cutting them just to note you can either go down Straight down and do a slow sliding motion or you can do a slight rocking motion Just be careful not to seesaw when you're cutting it because it can crumble. So I want to keep that in mind It should make about 12 bars Some are going to mine are going to be slightly bigger than the others Not very easily done And then just go along sideways Now you can plate them up and they're good to go So when storing them in the fridge you want to lay them with bits of baking paper in between Just make sure that they don't stick otherwise just do them side by side in a container. Which is what I'm going to do The taste test Oh, that's cool. It's like moussey Yeah, I just want to eat this whole thing right now Mmm, it's so good. Whoo So that concludes today's video guys I hope you enjoyed it Do let me know if you tried it out too and we think and if you sub in other ingredients or you change up anything Please let me know and I'll try it myself too I hope you enjoyed today's video and I hope to see you guys again soon in my future videos. Bye