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nut & seed bars


Yield: 6 servings

Serving Size:  one bar

  • 2 Tbsp (35g) warm nut butter (OR sunflower seed butter)

  • 1/4 cup (75g) keto syrup (ChocZero, or other brand)

  • 1 tsp  vanilla extract

  • 1/4 tsp liquid stevia (or monkfruit)

  • 1 cup (90g) large seeds or nuts 

  • 1 cup (90g) small seeds or nuts (chopped)

  • (optional) 1 Tbsp (10g) chia or flax 

For the Chocolate Drizzle:

  • 1/4 cup (45g) cacao paste (OR unsweetened chocolate OR cacao powder)

  • 1/4 tsp liquid stevia (or monkfruit, or finely powdered keto sweetener)

  • (optional) 2 tsp (10ml) coconut oil (DOUBLE this if using cacao powder)



ChocZero Syrup:

Sukrin Syrup:

Almond Butter:



Pure Raw Vanilla Bean Powder:

Vanilla Extract:

Pumpkin Seeds:


Monkfruit liquid extract:

Liquid stevia:

Chia Flax Blend:


Sunflower Seeds:

Cacao paste:

Cacao powder: 


Can't get keto syrup? Make your own:

Keto Syrup DIY Recipe: click here USE ALLULOSE OR TAGATOSE

Allergic to Nuts? Use all seeds:

Use only pumpkin and sunflower seeds for the bulk, then use sunflower seed butter instead of any nut butter.

Don't have a loaf pan? Just use cupcake tins or muffin tins, making sure to grease them first.


Heat-Safe Silicone Spatula:

Pyrex Mixing Bowl:

Weight Scale:

Baking paper:

Loaf pan:

Squeeze Bottle:

Magnetic Measuring Spoons:

Micro Measuring Spoons:
("dash", "tad", "smidgen", etc. measurements below 1/4 tsp)


1. In a heat-safe bowl warm the nut or seed butter together with the syrup, vanilla and stevia for about 20-30 seconds, whisking well to combine. This can also be done on the stove.

2. Add in the seeds, nuts and any spices you wish to use, mixing thoroughly using a spatula. The mixture will thicken as it cools, so once fully combined I recommend reheating in the microwave for another 30-45 seconds so that it is maleable enough to press into the loaf pan (which should be lined with parchment paper). This final heating also helps cook out any remaining water content from the syrup which will ensure the final bars hold their form and aren't too soft.

3. Once pressed evenly and flattened in the pan, chill in the freezer for 15-30 minutes, then remove from the pan and slice into bars. Return these to the freezer as you prep the chocolate drizzle by melting the chocolate drizzle ingredients together in a heat-safe small bowl using 20-second bursts in the microwave, stirring between each burst to ensure even heating. Either use a fork to drizzle this over the cold bars or put into a squeeze bottle and squeeze even lines of chocolate over the bars.


Store at room temperature or in the fridge in an airtight container for up to 2 weeks.

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