By making your own low carb desserts at home, you can enjoy sweet treats on a keto diet. And, with only 5 ingredients and NO oven needed, these coconut keto no bake dessert bars couldn’t be easier!
As you can probably guess, this treat is loaded with naturally sweet, creamy coconut.
Not only does it offer the fuel-filled fats needed on a keto diet, but those fats also adds a delicious indulgence that really makes these keto dessert bars.
Then, using fiber syrup as our sticky sweetener keeps them low in carbs and totally sugar free!
So, in each of these keto no bake dessert bars, there’s only 1 gram of sugar and 2 grams of net carbs.
Now THAT is a truly low carb dessert—that WON’T knock you out of ketosis!
Are Saturated Fats Bad for You?
Coconut and coconut oil have reached superfood status lately, with lots of talk about their incredible saturated fats.
And, around 80-90% of the fats in pure coconut oil or foods made from coconut meat (like coconut shreds) are saturated fats.
But, for many people, the phrase ‘saturated fat’ can be scary. Because, for the past decades, we’ve all been told that saturated fats cause heart disease!
So, with 21 grams of saturated fat in each of these keto no bake dessert bars, can this really be a healthy low carb dessert?
Well, in recent years, A LOT has changed in our understanding of health and nutrition.
New research has shown that a lot of our old ideas about food are wrong. This includes the link between saturated fat and heart disease!
Now, it’s widely accepted that artificial, man-made trans fats (made from hydrogenated oils) are a major culprit in the development of heart disease. But, natural saturated fats—like those in my coconut keto no bake dessert bars—actually don’t increase heart disease risk.
Coconut’s Super-Powered Saturated Fats
In fact, those saturated fats a wholesome source of fuel that can even improve our heart health!
New research has shown that natural saturated fats can actually raise our HDL cholesterol (a.k.a. the ‘good’ cholesterol), which helps to reduce the risk of heart disease.
And, coconut is one of the richest sources of a special kind of saturated fatty acid: medium-chain triglycerides (MCTs).
Generally, the body absorbs longer-chain fatty acids more slowly, and they’re often stored as fat. But, MCTs are shorter, meaning they’re absorbed rapidly by the body and used immediately as energy.
So, they can actually ramp up our metabolism and they’re less likely to be stored as fat on the body.
And, they make each of these coconut keto no bake dessert bars an energizing fuel source. Especially for a low carb lifestyle!
Plus, coconut also offers loads of plant-based antioxidants that boost its disease-fighting power.
Keto No Bake Dessert Bars. Give ‘Em a Whirl!
At this point, do you need any more convincing? A heart-healthy, energizing, low carb DESSERT—and you don’t even need to turn on the oven!?
Seriously, no excuses to not try these keto no bake dessert bars.
Satisfy your sweet tooth AND pack more ketosis-fueling fats into your day. The hardest part will be not devouring them all at once!
Coconut Keto No Bake Dessert Bars
- ▢3 cups unsweetened coconut shreds
- ▢1 cup coconut oil, melted
- ▢4 Tbsp low-carb fiber syrup, (or liquid sweetener of choice, honey, maple syrup, etc.)
- ▢½ tsp vanilla extract
- ▢1 pinch salt
- In a large mixing bowl, mix everything together until you have a thick mixture. If it’s crumbly, add a bit of extra fiber syrup or the liquid sweetener of your choice.
- Transfer mixture into an 8×8-inch pan lined with foil.
- Use wet hands to press mixture into pan until flat.
- Refrigerate or freeze until firm.
- Cut into bars and enjoy!
- Yields 16 keto no bake dessert bars.
Per no bake dessert bar: 2g net carbs.
serving: 1bar, calories: 226kcal, carbohydrates: 7g, protein: 1g, fat: 24g, fiber: 5g, sugar: 1g