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Weight LossKeto No Bake N’oatmeal Fudge Bars (low-carb, grain-free, no sugar, paleo, vegan and nut-free)
February 7, 2016 By
Leanne Vogel
December 11, 2018
Beautifully layered chocolatey keto n’oatmeal bars with a nutty flavor, no nuts, grains or sugar. Completely keto with only 4 grams of net carbs.
Fat bomb. Every time I read this work, I think of the song sex bomb (enjoy that slice o’ Tom Jones). Anyone else with me?
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I'm ready!For those of you who don’t know what a keto fat bomb is, it’s exactly as the title denotes = lots of fat, in one little keto package. Usually in the form of keto nut butter with some oil and flavoring.
Sadly, there are only so many keto fat bombs a keto girl can handle before she’s bombed out. If you’re not there yet, check out these dairy-free keto fat bomb recipes.
But okay, so you’re sick of keto fat bombs. What if we looked at the concept of the “fat bomb” in a different light? Like, in a keto fudge bar, oatmeal-free, keto dessert kind of way? This keto recipe is all that, and more. You can share your keto fat bombs with the world without anyone knowing it’s an actual keto fat bomb, and they will all benefit from the amazingly nourishing fats in each delectable keto bar!
For the full recipe, scroll down.
I used Manitoba Harvest hemp hearts as the major ingredient in this keto recipe because the hemp hearts so perfectly replace oats. Seriously, just about every oat-based recipe can be made paleo (and grain-free!) by replacing the oats with Manitoba Harvest hemp hearts. I get the big bags of the stuff at Costco.
What I love about hemp hearts is that they’re a “neutral” carb with an equal amount of total carbohydrates to fiber. And they’re loaded with omegas, plant-based proteins, the list goes on, and on. So much better than oats for your cooking!
- 1 cup (180 grams) coconut oil
- ¼ cup (55 grams) birch-sourced xylitol
- 2 cups (275 grams) Manitoba Harvest hemp hearts
- ½ cup (60 grams) fancy shredded coconut, unsweetened
- ⅓ cup (45 grams) coconut flour
- ½ teaspoon (2.5 mL) vanilla extract
- 10 oz. (285 grams) unsweetened chocolate
- ½ cup (118 mL) full-fat coconut milk
- 10 drops alcohol-free stevia
- Line a 9x9 baking sheet with parchment paper draping over all sides for easy lifting.
- Melt coconut oil and xylitol in a large saucepan over medium heat. Whisk until xylitol granules have dissolved, about 2 minutes.
- Add Manitoba Harvest Hemp Hearts, shredded coconut, coconut flour and vanilla extract. Remove from the heat and combine with a spoon until the ingredients are well blended. Press half of mixture into the bottom of the prepared pan. Reserve the other half for topping, set aside.
- Transfer the base to the refrigerator while you continue with the fudge layer.
- Meanwhile, melt chocolate and coconut milk in a small heavy saucepan over low heat, frequently stirring until smooth. Stir in the stevia and set aside.
- Take the base out of the fridge. Spoon the chocolate mixture over the crust in the pan, and spread evenly with a knife or the back of a spoon. If the bottom layer hasn’t totally set, a couple of hemp hearts will lift up and mix in with the chocolate, so take your time.
- Crumble the remaining hemp mixture over the chocolate layer, pressing in gently. Cover, and refrigerate 2 to 3 hours or overnight. Cut into 16 bars and enjoy!
- Store in the fridge for best results, but does great out on display for hours!
View Nutrition Information (once on page, scroll down)
Which of your favorite oat-based recipes do you think might work well with hemp hearts instead? (Hint: I’m pretty convinced that they ALL will). Share it with everyone on social!
I work on finding the best products that have quality ingredients, care about their customers, and have integrity. The brand(s) I’ve shared here are awesome, and I stand behind them 100%. Opinions in this blog post are never ever influenced by the partner. Like, never!
This entry was tagged: chocolate, coconut flour, eating high-fat, eating keto, eating low-carb, fat bomb, hemp seeds, high-fat cooking, high-fat recipes, keto, keto cooking, keto diet, keto life, keto recipes, ketosis, low-carb cooking, low-carb paleo, low-carb recipes, xylitol
Hi! I'm Leanne (RHN FBCS)
a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.
