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Easy keto protein snacks! These little no-bake granola bites are a tasty way to get a little more protein into your busy day.
The more I read about the importance of protein, the more convinced I am that we need to be increasing our intake. So I am making every effort to bring you delicious low carb high protein recipes on a regular basis.
And these Granola Protein Bites are a quick and easy way to get a little more protein into your day. Not to mention delicious! How can you go wrong with keto granola mixed with peanut butter and chocolate?
You will love this easy snack idea
I adore little bite-sized snacks, and I almost always have something on the go in my fridge. And if I can eek out a little bit more nutrition from them, all the better. Peanut Butter Protein Balls are a perennial favorite around my house.
I also hate throwing any food away. I first invented this recipe when I purchased some pre-made granola that I really didn’t like. There are a number of brands that I do like, but this one was very soft and lacked flavor. So I ground it up a bit, mixed it with some peanut butter and collagen, and turned it into little protein bites.
They were so easy and so tasty, I knew I needed to make them again. I’ve actually made them a number of times now, tweaking the recipe to get a little more protein in there. I’ve used my homemade low carb granola, as well as store-bought.
And they come out deliciously every time. With 10g of protein and only 3.2g net carbs per serving, you can get your snack on!
Is collagen protein complete?
Many people are concerned about collagen, because it’s not a “complete protein”. That means it contains only 8 of the 9 essential amino acids your body needs to function. And many sources will tell you that it means you can’t count the protein in collagen toward your daily totals.
However, my research into protein consumption gave me some interesting insights. You can actually combine sources of amino acids to achieve a complete protein profile.
The missing amino acid in collagen is tryptophan (yes, the same thing that makes you sleepy after eating turkey). Many other foods, such as peanut butter and chocolate, are high in tryptophan. So by combining those ingredients into this recipe, you now have a complete amino acid profile.
And thus, these keto granola bites provide a complete source of protein. Pretty cool, huh?
Ingredients you need
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- Keto granola: You can use my homemade granola or any grain-free, keto friendly granola you like. I used some Ratio granola as it’s what I had on hand. It’s also a little higher in protein than other brands.
- Peanut butter: I prefer creamy natural peanut butter, but crunchy could work well too. You can also use almond butter or any nut or seed butter.
- Protein powder: I use collagen protein in this recipe, but whey, egg white, or even plant based protein should work just as well.
- Sweetener: I like using liquid allulose “honey”, but you can use almost any sweetener in this recipe. You just need to add more liquid to help the mixture stick together. Check the Expert Tips for more details.
- Keto chocolate chips: I used Lily’s but ChocZero works just as well.
- Butter: Butter makes the topping a bit softer so you can bite through it more easily.
Step by Step Directions
1. Grind up the granola: In a food processor or a blender, process the granola until it resembles coarse crumbs.
2. Add the other ingredients: Transfer to a large bowl and add the peanut butter, protein powder, and sweetener. Stir until well mixed and the mixture clumps together. If it’s too dry, add a little water to help it bind together.
3. Form the cups: Divide the mixture between 32 mini silicone muffin cups (or 16 large muffin cups), pressing down into the cups to even it out. Refrigerate 1 hour to firm up.
4. Melt the chocolate: In a medium microwave safe bowl, combine the chocolate chips and butter. Heat on high in 30 second increments, stirring in between, until smooth. (Alternatively, you can heat them on low in a small saucepan).
5. Top the cups: Drizzle over the top of the chilled cups. Return to the fridge for 30 minutes until firm.
Expert Tips
If the granola you choose has a lot of big clusters, you need to break them up into smaller bits. This is easy to do in a blender or food processor. Don’t over-process, though! You want some texture here. It should resemble coarse crumbs with a few larger pieces.
You can use flavored protein powders, but they are often sweetened. You may want to hold back on the sweetener a little until you taste the mixture.
After all the ingredients are worked in, you should be able to squeeze the mixture and have it hold together. If it’s too crumbly, add water just 1 tablespoon at a time until it’s the right consistency.
Sweetener Options
You don’t have to use a liquid allulose sweetener for these granola bites. But I do recommend something that won’t make the mixture gritty. So aim for a powdered sweetener or a concentrated liquid sweetener like stevia extract.
Because the liquid allulose adds moisture to the mixture, you will need to add a little water. Start with 3 tablespoons and work up from there.
Frequently Asked Questions
It can help to start working protein in earlier in the day. A good breakfast with 25 to 30 grams of protein helps set you on the right path to meet your goals. Aim for at least 25 grams per meal and 10 to 15 grams per snack.
These easy keto protein bites have 5.3g of carbs and 2.1g of fiber. That means they have only 3.2g net carbs per serving.
I recommend storing these in the fridge in a covered container. There isn’t anything in them that will spoil so they should last 10 to 14 days.
Instructions
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In a food processor or a blender, process the granola until it resembles coarse crumbs.
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Transfer to a large bowl and add the peanut butter, protein powder, and sweetener. Use a silicone spatula to really work the ingredients in until the mixture clumps together. If it’s too dry, add a little water to help it bind together.
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Divide the mixture between 30 mini silicone muffin cups (or 16 large muffin cups), pressing down into the cups to even it out. Refrigerate 1 hour to firm up.
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In a medium microwave safe bowl, combine the chocolate chips and butter. Heat on high in 30 second increments, stirring in between, until smooth. (Alternatively, you can heat them on low in a small saucepan).
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Drizzle over the top of the chilled cups and sprinkle with sea salt, if desired. Return to the fridge for 30 minutes until firm.
Notes
Storage information: Store the bites in a covered container in the fridge for up to 10 days.
Nutrition Facts
Granola Protein Bites Recipe
Amount Per Serving (2 mini cups)
Calories 148
Calories from Fat 87
% Daily Value*
Fat 9.7g15%
Carbohydrates 5.3g2%
Fiber 2.1g8%
Protein 10.9g22%
* Percent Daily Values are based on a 2000 calorie diet.
