To avoid giving in to snacking on the nearest junk food, ripped guys know they should have healthy grab-and-go snacks on hand at all times. This will help keep your muscles fueled and make sure your body gets the nutrients it needs to stay in top shape. While bars are the obvious answer, many of the ones you find on supermarket shelves have upwards of 20 grams of carbs a pop. And while that’s not necessarily a bad thing—especially when you’re eating them before or after a workout—if you’re following a low-carb diet or just want a lower-carb snack option, those aren’t the best bets. So, here are 8 low-carb diet bars, bites, and balls that you can whip up yourself in no time all with fewer than 20 grams of carbs each—some with far lower than that amount! Part of the benefit of making them yourself is that you can create smaller portions than you’d get in a package, allowing you to really customize your carb intake. (Because really, who is going to save half a protein bar for later?)SEE ALSO: Healthy Snack Options for Bodybuilders
2 of 9
Jamila Lepore
PB2 Protein Bars
Peanut butter powder is a must-have for any muscle-building kitchen. You can add it to smoothies, oatmeal, or in bars to get a boost of protein.Skill level: BeginnerServes: 16Start to Finish: 45 minutesPrep: 20 minutesCook: 25 minutesIngredients:½ cup peanut butter powder (I like PB2) or peanut flour½ cup vanilla protein powder2 tablespoons coconut flour¼ cup coconut sugar1 teaspoon xanthan gum (optional, improves texture)1 teaspoon baking powderSprinkle of salt¾ cup unsweetened almond milk1 teaspoon pure vanilla extractInstructions:1. Preheat oven to 350 degrees Fahrenheit.2. Combine all dry ingredients in a large bowl and whisk together.3. Slowly whisk in milk until you reach a thick pancake-like or brownie mix batter consistency. If your mix looks too runny, wait a few minutes, as coconut flour will slowly thicken. If it does not, add more coconut flour, 1 tablespoon at a time until you see a pretty thick batter. If it’s too thick, add a few tablespoons of milk and whisk to desired consistency. 4. Pour into an 8×8 silicone pan (or line a pan with parchment paper) and bake for 25 minutes or until top is set and edges start to brown. Remove from oven and allow to cool completely. 5. Slice into 16 squares and devour!Nutrition Information (per bar):Calories: 35; Total Fat: 1 gram; Protein: 4 grams: Carbohydrates: 5 grams; Fiber: 1 gramRecipe and photo by Jamila Lepore MS, RD, CPT of No Nonsense Nutritionist.
3 of 9
Carrington Farms
Crunchy Protein Peanut Butter Bars
If you like crunch in your bars, these babies use crunchy peanut butter. Plus, the hemp and flax will give you a boost of inflammation-reducing omega-3 fats, which are perfect for recovering muscles.Skill level: BeginnerServes: 20Start to Finish: 32 minutesPrep: 10 minutesCook: 22 minutesIngredients:1 cup crunchy peanut butter¾ cup light brown sugar½ teaspoon baking soda1/8 teaspoons Kosher salt1 teaspoons vanilla extract1 tablespoon flax hemp blend (like Carrrington Farms Flax Hemp Blend or Flax Hemp Pack) 1 large egg, at room temperature ½ cup semi-sweet chocolate chips 1/3 cup old-fashioned rolled oatsInstructions:1. Mix the peanut butter, sugar, baking soda and salt until well blended.2. Add vanilla, seeds and egg and mix well.3. Stir in the chocolate chips and oats.4. Bake in pre-heated oven at 350 degrees for 22 minutes in a lined or sprayed 8×8 baking pan.Nutrition Information (per serving):Calories: 136; Total Fat: 8 grams; Protein: 3 grams: Carbohydrates: 14 gramsRecipe and photo by Carrington Farms.SEE ALSO:5 Healthy, Muscle-Building Snacks
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Dana Angelo White
No-Cook Quinoa Protein Bites
These no-cook bites have a nice balance of healthy fats, protein, and whole grains carbs for about 100 calories a piece.Skill level: BeginnerServes: 12Start to Finish: 15 minutesPrep: 15 minutesCook: 0 minutesIngredients:½ cup dry quinoa½ cup natural peanut or almond butter½ cup rolled oats3 tablespoons honey¼ cup pumpkin seeds¼ cup chocolate chipsPinch kosher saltInstructions: 1. Blend quinoa in a food processor or blender until it makes fine flour. 2. In a medium bowl, combine quinoa flour with remaining ingredients and stir well to combine. 3. Using a tablespoon or small ice cream scoop, form mixture into 12 small balls. 4. Store in an airtight container and refrigerate for up to one week.Nutrition Information (per serving):Calories: 102; Total Fat: 5 grams; Saturated Fat: 1 grams; Protein: 4 grams: Carbohydrates: 11 grams; Fiber: 2 gramsRecipe and photo by Dana Angelo White, MS RD ATC of Dana White Nutrition.
5 of 9
Amy Gorin
Almond Pistachio Cocoa Bites
If you’re a chocolate lover but hate the sugar, unsweetened cocoa powder provides that chocolatey flavor without many calories (or any sugar) and even boasts small amounts of numerous minerals.Skill level: BeginnerServes: 14Start to Finish: 15 minutes, plus 4 hour refrigeration timePrep: 15 minutesCook: 0 minutesIngredients:1 ½ cup oats1 cup almond butter1/3 cup chia seeds1 tablespoon plus ½ teaspoon unsweetened cocoa powder, divided ¼ cup pistachios, chopped 1 teaspoon vanilla extractInstructions:1. In a medium bowl, mix oats, almond butter, chia seeds, 1 tablespoon cocoa powder, pistachios, and vanilla extract with a spoon until well combined.2. Roll into balls with hands, then place on parchment paper in an air-tight container. Dust with remaining cocoa powder.3. Refrigerate or freeze for 4 hours or overnight.Nutrition Information (per serving):Calories: 180; Total Fat: 13 grams; Saturated Fat: 1.5 grams; Protein: 6 grams: Carbohydrates: 12 grams; Sugar: 2 grams; Fiber: 5 grams; Cholesterol: 0 milligrams; Sodium: 40 milligramsRecipe and photo by Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ.
6 of 9
Jessica Beacom
No-Bake Chocolate Brownie Bars
Make these bars over the weekend and store in the refrigerator so you can grab them throughout the week. If one batch is too much for you, store half in the freezer for later.Skill level: BeginnerServes: 16Start to Finish: 20 minutes, plus 30 minutes refrigerationPrep: 20 minutesCook: 0 minutesIngredients:½ cup almond butter½ cup coconut oil2 tablespoons maple syrup¾ cup raw cacao or baking cocoaPinch of sea salt (if almond butter is unsalted)2 tablespoons coconut flour¼ cup raw walnuts, roughly choppedInstructions:1. Place almond butter, coconut oil, maple syrup, salt, and cacao powder in the bowl of a food processor.2. Process just until blended, stopping to scrape down sides as needed. Stop processor and add coconut flour. Process just until a ball of dough starts to form. Transfer dough to a clean bowl. Add walnuts and stir to incorporate.3. Press dough into an 8×8-inch pan lined with parchment paper or use your hands to pat dough into an 8×8-inch square on a parchment paper-lined tray or small baking sheet.4. Place on plate in the fridge and allow to chill at least 30 minutes. Cut into 16 squares.5. Store in a covered container in the fridge for up to 1 week. May be frozen for longer storage.Nutrition Information (per serving):Calories: 129; Total Fat: 12 grams; Saturated Fat: 7 grams; Protein: 3 grams: Carbohydrates: 6 grams; Sugar: 2 grams; Fiber: 3 grams; Cholesterol: 0 milligrams; Sodium: 4 milligramsRecipe and photo by Jessica Beacom, RDN & Stacie Hassing, RDN of The Real Food Dietitians.SEE ALSO: 11 Best Snacks to Crush Cravings
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Mandy Unanski
Energy Blasts
Each ball provides 5 grams of protein and 9 grams of unsaturated fat to help keep you satisfied.Skill level: BeginnerServes: 30Start to Finish: 15 minutes, plus 1 hour refrigerationPrep: 15 minutesCook: 0 minutesIngredients:¾ cup walnuts½ cup ground flaxseed½ teaspoon ground cinnamon2 tablespoons dried shredded coconut2 tablespoons hemp seeds2 tablespoons chia seeds½ cup nut butter2½ cups old fashioned oats1 tablespoon coconut oil1/3 cup honey1 teaspoon vanilla extract½ cup mini dark chocolate morselsInstructions:1. In a food processor, grind walnuts to medium/fine grind. Add flaxseed and process for 30 seconds.2. Add cinnamon, coconut, hemp seeds, chia seeds, nut butter, oats, coconut oil, honey, and vanilla extract. Process for 20 seconds.3. Place mixture in a bowl and add mini dark chocolate morsels. 4. Mix gently with hands to incorporate all ingredients.5. Hand roll into 1-inch balls (about the size of a ping pong ball) and place in a single layer on a cookie sheet.6. Cover with foil or plastic wrap and place in refrigerator. Allow to chill for a minimum of one hour before serving.7. Keep covered in the fridge up to one week.Nutrition Information (per serving):Calories: 155; Total Fat: 9 grams; Saturated Fat: 0 grams; Protein: 5 grams: Carbohydrates: 17 grams; Fiber: 3 grams; Sodium: 2 milligramsRecipe and photo by Recipe and photo by Mandy Unanski Enright, MS, RD, RYT of Nutrition Nuptials.
8 of 9
EA Stewart
Nutty Caramel Energy Bites
The combination of nuts make these bites filled with healthy fat and only 3 grams of sugar which naturally come from the date.Skill level: BeginnerServes: 10Start to Finish: 5 minutesPrep: 5 minutesCook: 0 minutesIngredients:½ cup raw walnuts½ cup raw pecans½ cup cashews1 date, pitted1 tablespoon + 1 teaspoon virgin coconut oil1 tablespoon + 1 teaspoon pure maple syrup1 teaspoon pure vanilla extract¼ teaspoon fine sea saltOptional, pumpkin pie spice or hemp seeds for coatingInstructions:1. Combine all ingredients, except optional pumpkin pie spice and hemp seeds, in a food processor.2. Pulse ingredients, scraping sides of food processor as necessary, until well combined and nuts are very finely chopped without turning in to nut butter.3. Form mixture into ten 1-inch balls.4. Coat with optional pumpkin pie spice or hemp seeds if desired and store in refrigerator or freezer until ready to eat.Nutrition Information (per serving):Calories: 90; Total Fat: 7 grams; Saturated Fat: 2 grams; Protein: 2 grams: Carbohydrates: 5 grams; Sugar: 3 grams; Fiber: 1 grams; Cholesterol: 0 milligrams; Sodium: 57 milligramsRecipe and photo by EA Stewart, MBA, RD of The Spicy RD.SEE ALSO:Healthy Snacking Options
9 of 9
Stacie Hassing
Nutty Butter Bites
These 3-ingredient no-cook bites can be whipped up in 15 minutes with the help of a food processor. Put all the ingredients inside and press blend! It’s really that simple.Skill level: BeginnerServes: 15Start to Finish: 15 minutesPrep: 15 minutesCook: 0 minutesIngredients:1 ½ cups raw cashew (may replace ½ cup with raw almonds)⅓ cup nut butter (such as cashew, almond or sunflower seed butter)10 pitted datesInstructions:1. Place raw nuts, nut butter, and pitted dates into a food processor (may use high-power blender).2. Process for 5 minutes or until ingredients start coming together. Once this occurs, scrape the sides once and let process for 30 seconds longer (you may need to repeat this step). Test dough with hands to see if dough will stick together to form a ball.3. Transfer dough to a medium bowl.4. With hands, firmly and with pressure, form the dough into about 16 small round bites. Store in a sealed container in the refrigerator for up to 2 weeks or freeze for up to 3 month.Nutrition Information (per serving):Calories: 111; Total Fat: 8 grams; Protein: 3 grams: Carbohydrates: 9 grams; Sugar: 5 grams; Fiber: 1 gramRecipe and photo by Stacie Hassing RDN, LD & Jessica Beacom, RDN of The Real Food Dietitians.
To avoid giving in to snacking on the nearest junk food, ripped guys know they should have healthy grab-and-go snacks on hand at all times. This will help keep your muscles fueled and make sure your body gets the nutrients it needs to stay in top shape. While bars are the obvious answer, many of the ones you find on supermarket shelves have upwards of 20 grams of carbs a pop. And while that’s not necessarily a bad thing—especially when you’re eating them before or after a workout—if you’re following a low-carb diet or just want a lower-carb snack option, those aren’t the best bets. So, here are 8 low-carb diet bars, bites, and balls that you can whip up yourself in no time all with fewer than 20 grams of carbs each—some with far lower than that amount! Part of the benefit of making them yourself is that you can create smaller portions than you’d get in a package, allowing you to really customize your carb intake. (Because really, who is going to save half a protein bar for later?)
2. Combine all dry ingredients in a large bowl and whisk together.
3. Slowly whisk in milk until you reach a thick pancake-like or brownie mix batter consistency. If your mix looks too runny, wait a few minutes, as coconut flour will slowly thicken. If it does not, add more coconut flour, 1 tablespoon at a time until you see a pretty thick batter. If it’s too thick, add a few tablespoons of milk and whisk to desired consistency.
4. Pour into an 8×8 silicone pan (or line a pan with parchment paper) and bake for 25 minutes or until top is set and edges start to brown. Remove from oven and allow to cool completely. 5. Slice into 16 squares and devour!
Recipe and photo by Jamila Lepore MS, RD, CPT of No Nonsense Nutritionist.
Crunchy Protein Peanut Butter Bars
If you like crunch in your bars, these babies use crunchy peanut butter. Plus, the hemp and flax will give you a boost of inflammation-reducing omega-3 fats, which are perfect for recovering muscles.
Recipe and photo by Dana Angelo White, MS RD ATC of Dana White Nutrition.
Almond Pistachio Cocoa Bites
If you’re a chocolate lover but hate the sugar, unsweetened cocoa powder provides that chocolatey flavor without many calories (or any sugar) and even boasts small amounts of numerous minerals.
Skill level: Beginner
Serves: 14
Start to Finish: 15 minutes, plus 4 hour refrigeration time
Prep: 15 minutes
Cook: 0 minutes
Ingredients:
1 ½ cup oats
1 cup almond butter
1/3 cup chia seeds
1 tablespoon plus ½ teaspoon unsweetened cocoa powder, divided
¼ cup pistachios, chopped
1 teaspoon vanilla extract
Instructions:
1. In a medium bowl, mix oats, almond butter, chia seeds, 1 tablespoon cocoa powder, pistachios, and vanilla extract with a spoon until well combined.
2. Roll into balls with hands, then place on parchment paper in an air-tight container. Dust with remaining cocoa powder.
3. Refrigerate or freeze for 4 hours or overnight.
Recipe and photo by Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ.
No-Bake Chocolate Brownie Bars
Make these bars over the weekend and store in the refrigerator so you can grab them throughout the week. If one batch is too much for you, store half in the freezer for later.
Skill level: Beginner
Serves: 16
Start to Finish: 20 minutes, plus 30 minutes refrigeration
Prep: 20 minutes
Cook: 0 minutes
Ingredients:
½ cup almond butter
½ cup coconut oil
2 tablespoons maple syrup
¾ cup raw cacao or baking cocoa
Pinch of sea salt (if almond butter is unsalted)
2 tablespoons coconut flour
¼ cup raw walnuts, roughly chopped
Instructions:
1. Place almond butter, coconut oil, maple syrup, salt, and cacao powder in the bowl of a food processor.
2. Process just until blended, stopping to scrape down sides as needed. Stop processor and add coconut flour. Process just until a ball of dough starts to form. Transfer dough to a clean bowl. Add walnuts and stir to incorporate.
3. Press dough into an 8×8-inch pan lined with parchment paper or use your hands to pat dough into an 8×8-inch square on a parchment paper-lined tray or small baking sheet.
4. Place on plate in the fridge and allow to chill at least 30 minutes. Cut into 16 squares.
5. Store in a covered container in the fridge for up to 1 week. May be frozen for longer storage.
Recipe and photo by Recipe and photo by Mandy Unanski Enright, MS, RD, RYT of Nutrition Nuptials.
Nutty Caramel Energy Bites
The combination of nuts make these bites filled with healthy fat and only 3 grams of sugar which naturally come from the date.
Skill level: Beginner
Serves: 10
Start to Finish: 5 minutes
Prep: 5 minutes
Cook: 0 minutes
Ingredients:
½ cup raw walnuts
½ cup raw pecans
½ cup cashews
1 date, pitted
1 tablespoon + 1 teaspoon virgin coconut oil
1 tablespoon + 1 teaspoon pure maple syrup
1 teaspoon pure vanilla extract
¼ teaspoon fine sea salt
Optional, pumpkin pie spice or hemp seeds for coating
Instructions:
1. Combine all ingredients, except optional pumpkin pie spice and hemp seeds, in a food processor.
2. Pulse ingredients, scraping sides of food processor as necessary, until well combined and nuts are very finely chopped without turning in to nut butter.
3. Form mixture into ten 1-inch balls.
4. Coat with optional pumpkin pie spice or hemp seeds if desired and store in refrigerator or freezer until ready to eat.
These 3-ingredient no-cook bites can be whipped up in 15 minutes with the help of a food processor. Put all the ingredients inside and press blend! It’s really that simple.
Skill level: Beginner
Serves: 15
Start to Finish: 15 minutes
Prep: 15 minutes
Cook: 0 minutes
Ingredients:
1 ½ cups raw cashew (may replace ½ cup with raw almonds)
⅓ cup nut butter (such as cashew, almond or sunflower seed butter)
10 pitted dates
Instructions:
1. Place raw nuts, nut butter, and pitted dates into a food processor (may use high-power blender).
2. Process for 5 minutes or until ingredients start coming together. Once this occurs, scrape the sides once and let process for 30 seconds longer (you may need to repeat this step). Test dough with hands to see if dough will stick together to form a ball.
3. Transfer dough to a medium bowl.
4. With hands, firmly and with pressure, form the dough into about 16 small round bites. Store in a sealed container in the refrigerator for up to 2 weeks or freeze for up to 3 month.
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