Keto lemon bars bridge the gap between a satisfying sweet treat and keeping your healthy…
Chocolate coconut bars will indulge your chocolate cravings without the guilt that may typically follow. These are similar to Girl Scout Samoas but in bar form.
Enjoy a light crust with hints of cinnamon, followed by a layer of nuts, coconut flakes and dark chocolate. Lastly the most luscious caramel-flavored sweetened coconut milk is drizzled on top.
are chocolate coconut bars healthy?
If you’re trying to keep your carbs and sugar low, these are a delicious, healthy option for you.! These chocolate coconut bars are grain & sugar free.
how to make chocolate coconut bars
Start by making the caramel sauce. Add coconut milk to a heavy bottom pan with the Swerve. I like to use Swerve brown versus brown sugar or coconut sugar because it has zero calories and tastes and bakes like real sugar. Feel free to substitute the Swerve with brown or coconut sugar. Another great option is Lakanto golden, which is monk fruit and zero calories.
Bring the ingredients to a boil and then simmer for approx. 30 minutes so it reduces down by 1/3-1/2. You should be left with about a cup. Don’t forget to stir occasionally as you make the other layers.
Once you’ve reached the consistency of condensed milk or caramel sauce, take the pot off of the heat and add the coconut butter and vanilla. Whisk until mixed in.
While the caramel sauce is simmering, make the first 2 layers of the bars.
how to assemble chocolate coconut bars
For the crust, I use almond flour, cinnamon, sea salt and butter. You can substitute butter for coconut butter if you like. Mix and then spread it evenly in a parchment-lined 8×8 pan. Use your hand or spatula to smooth it out.
In a small bowl, combine your chocolate chips or chunks, nuts and coconut. For the chocolate, I always use Lily’s, because it’s made with stevia. Also, I like a combination of Lily’s dark chips and some broken pieces of their dark chocolate bar. Chunks of chocolate melt better than chips so you get the gooey factor. Lastly, I like to reserve a couple of pieces to put on top of the caramel mixture.
This recipe calls for almonds however when I made it, I was low on almonds so I threw some peanuts in as well. Feel free to use any nuts you like!
Once the caramel sauce is finished, simply pour over the bottom two layers. This will need to cool and set when it comes out of the oven before serving (at least an hour).
are these chocolate coconut bars keto-friendly?
Yes, these high fat, low net carbs/sugar treats are keto friendly. Although I don’t follow a strictly keto diet, I have found that treats that are sugar free and low carb to be the most satisfying. I’d always been one to struggle to find a snack or dessert which satisfies the sweet tooth, without the urge to go back for more.
The combination of high healthy fats, no added sugar, and no processed carbs really work wonders and honestly, I have found a small serving goes a long way and my sugar cravings are slowly decreasing!
should desserts be “healthy”?
My husband and I have opposing views on this question. His theory is that if you are going to have dessert, go for it, don’t skimp on ingredients. Load it up with sugar and flour. BUT, don’t do it often.
Understandable (but WRONG ;-).
I believe that if you can lessen the amount of calories/carbs/sugar in a dessert AND you do not feel like you are missing out, then you should.
With that said, I believe that, over time, I’ve adjusted to less sugar and so I’m not making a huge sacrifice when I eat a healthier dessert. When I have something that is loaded with sugar, my body reacts differently.
I also think that this same argument could be said about any food, not just dessert. Sure, a heavy casserole with cheese, noodles, cream and butter would taste amazing but if you could adapt your taste buds (and habits) to have less or none of the aforementioned ingredients, you would be getting healthy in little ways, one day at a time.
That is the entire philosophy behind forkfreedom.com.
I do understand my hubby’s point of view and I think he can handle sugar waaay better than I can so more power to him.
Curious to hear what you think in the comments!
other keto-friendly recipes you’ll enjoy:
- chocolate peanut butter blondies
- keto lemon bars
- homemade twix bars (keto, GF)
- fudgy brownies with peppermint & chocolate ganache
- the most amazing caramel cups (keto)
- best keto chocolate chip cookies
These ooey, gooey chocolate coconut caramel bars start with a light crust with hints of cinnamon, then layered with nuts, coconut and dark chocolate, followed by the most amazing caramel-flavored sweetened coconut milk.
Coconut milk caramel
- 1 (15.5 oz) can of full-fat coconut milk
- 1/4 cup erythritol sweetener (I use Swerve brown*)
- 2 tablespoons butter or coconut butter
- 1/2 teaspoon vanilla
- pinch of sea salt
- In a heavy saucepan, heat the coconut milk and brown swerve over medium heat, stirring often. Once coconut milk reaches a boil, turn heat down and let simmer for approx. 30 minutes (until it has reduced by 1/3 to 1/2). You’ll want to stir often. When it reaches a similar consistency to a thick sweetened condensed milk or caramel sauce, you can remove from heat. Add coconut butter and vanilla. Stir well. You should end up with about a cup of caramel-colored sweetened coconut milk.
- Preheat the oven to 350 degrees F and line an 8×8 pan with parchment. Lightly grease.
- While caramel is simmering mix together the almond flour, cinnamon, salt and butter. Sprinkle into prepared pan. Using your fingers or a spatula to press dough into an even layer, covering the bottom.
- Sprinkle the chocolate chips/chunks, almonds and coconut flakes evenly over the crust. (I like to save a small handful to put on top of the caramel sauce).
- Pour the sweetened coconut milk (aka caramel sauce) over everything and spread evenly. If you reserved a handful of chocolate/nuts/coconut, sprinkle it on top now.
- Bake for 25-30 minutes, until lightly browned.
- Let this chill in the fridge for about an hour or until it’s completely set.
- Cut into 9 or 16 squares. Enjoy!
To make paleo: substitute brown swerve for coconut sugar and butter for coconut butter.
Recipe adapted from bakerita.com who has AMAZING desserts!
Keywords: chocolate coconut caramel bars, chocolate coconut bars, chocolate caramel bars, chocolate caramel coconut