What's the Best Keto-Friendly Protein Bar?
Low-Carb Munchies On the Go

best keto-friendly protein bars - cover

Being on keto when all your non-keto gym buddies dig into delicious snacks is one of the big downsides. It’s certainly something I struggled with a lot over the years.

Most of the time I can get the protein boost from pre and post workout supplements, but the thought of eating another egg and calling it a snack just brings tears to my eyes.

I even got to a stage once where I was holding a Snickers in my hands. Not a good day!

However, thanks one of my close keto friends (shout out to Jason!), I was introduced to keto-friendly protein bars.

Believe it or not, but there is quite a big market to help people like you and me to stay away from ketosis killing snack bars.

So, I went out and started buying them everywhere I could to test them out and see what their actual ingredients are.

Here is a list of recommended low carb protein bars that provide a high amount of protein without unnecessary added sugars in every serving:

13 Best Keto-Friendly Protein Bars

recommended low carb and keto protein bars

1. Perfect Keto Bars

The Perfect Keto Protein Bar is the closest you can get to a product that actually lives up to the “perfect” in its name.

It has a mildly sweet taste that’s not overwhelming. The texture is an ideal balance between chewy and crunchy, and there are no hidden carbs to mess things up.

Amazingly, the total calorie load is a perfectly acceptable 230.

The list of truly natural ingredients in this bar is impressive and that includes organic cocoa, almond butter, soluble tapioca fiber, and sunflower lecithin.

Each bar contains 11 grams of carbohydrates that translate to a mere 3 net grams when the non-digestible fiber is removed from the equation.


They’re gluten, soy and GMO-free, high in the protein you’re after and contain no sugar alcohols.

This combination of high-quality ingredients produces a feeling of satisfaction we’ve never really experienced quite as thoroughly with any other keto protein bars.

If you’re looking for a delicious, nutritious, low carb, sugar-free, keto protein bar to augment your diet and to fill in during those times you’re hungry and away from home, you won’t find anything better than the Perfect Keto Bars.

PROS

  • ​Completely free of artificial additives or preservatives.
  • ​An ideal blend of chewy and crunchy.
  • ​Only 3 net grams of carbohydrates per bar.
  • ​No IMOs or other hidden carbs.

​CONS

  • Might have limited stock

What's the Real  Count?

  • Purported Carbs: ​3g Net
  • Estimated Carbs: 11g Net

Unwanted Added Ingredients:

  • ​Some people might take exception to Stevia

​2. Keto Bars

We ranked Keto Bars as one of the best low-carb protein bars for a straightforward reason.

Out of all its competitors, they are the only ones that have no unwanted ingredients, and they're the closest thing to a no-carb snack on our list. 

These are made specifically for people looking for keto protein bars and are the only product on our list that is almost free of carbs.

With only 3 grams net carbs, this makes it one of the greatest keto-friendly snacks for avid ketogenic dieters out there.

And the 20g of fat will give you nice little energy boost after the gym or to get over an afternoon slump.

PROS

  • ​No unwanted ingredients
  • Great for active individuals because of its high-fat content
  • Carb content is so low it has almost zero
  • Great source of added healthy fat

​CONS

  • Only has 3 flavors
  • Can be quite expensive

What's the Real  Count?

  • Purported Carbs: 3g Net
  • Estimated Carbs: 15g Net

Unwanted Added Ingredients:

  • None

3. Keto-Crave Energy Bars

When it comes to protein snacks, low-carb is a must, and Keto-Crave is another good option.

These treats come in great flavors with cacao almond being my favorite choice.

Unfortunately for the high-protein, low-carb crowd, Keto-Crave bars are also filled with added ingredients.

What this means is that the added flavors to the product increase the amount of carbs you take per serving.

It still passes for a keto protein bar but just note that you can't munch on these things all day.

PROS

  • ​Tastes really good
  • ​Keeps you satisfied for quite a while
  • Great source of energy
  • ​Supports everything an athlete on ketosis needs

​CONS

  • ​Has a lot of added ingredients
  • ​Greasy

What's the Real  Count?

  • Purported Carbs: 5g Net
  • Estimated Carbs: 13g Net

Unwanted Added Ingredients:

  • Isomalto-Oligosaccharide (IMO) syrup

​4. Orgain Organic Protein Bars

We need to mention right off the bat that in case you missed it, these keto protein bars derive their protein from peanuts. As such, if you have an issue with peanuts then you should steer clear of this.

That said, Orgain Organic has gone to their usual extraordinary lengths to create a protein bar that helps you ramp up the effectiveness of your workouts while not kicking you out of ketosis in the process.

This is an ideal snack for keto dieters that will enable them to replenish their energy stores without having to eat a pile of avocado salad.

Whenever you start to feel like you’re dragging an anchor behind you, have a delicious Orgain Organic Protein Bar instead and get back up to speed.

They're 100% free of soy, gluten, dairy and GMOs. They're also certified organic, vegan and kosher.

The only other issue (besides the peanuts) we could raise with these plant-based protein bars is that some of that yummy taste is derived from as much as 5 grams of sugar. So diabetics beware.

PROS

  • ​100% free of soy, gluten, dairy and GMOs
  • ​Certified organic, vegan and kosher
  • ​Great for post-workouts
  • Very tasty

​CONS

  • ​Has peanuts
  • ​Has a higher sugar content than others

What's the Real  Count?

  • Purported Carbs: 11g Net
  • Estimated Carbs: 17g Net

Unwanted Added Ingredients:

  • ​Up to 5 grams of sugar
  • ​Peanut butter protein

​5. InstaKetones Protein Bars

InstaKetones Protein Bar has an extensive ingredient list, and that's often a red flag that the makers are trying to fake their way to either good taste or enhanced dietary effectiveness, or both.

In this case though, we don’t see anything that we should be terribly concerned about except for the inclusion of egg products and the fact that they make this protein bar in a facility that also processes nuts.

The upside, however, is substantial, because each meal replacement bar also contains prebiotic tapioca fiber, organic sunflower butter with all of its ​healthy fats, calcium, iron and exactly 0 grams of sugar.

Both the vanilla and chocolate flavors use monk fruit as a sweetener, and as far as taste goes, we definitely prefer the chocolate flavor.

If you don't have any food intolerance issues and you’re looking for an affordable protein bar that tastes great and is high in BHB to enhance the effectiveness of the keto diet for you, then this is the bar for you.

PROS

  • ​Contains zero sugar
  • ​Caffeine-free
  • ​Suppresses your appetite
  • ​Provides increased focus

​CONS

  • ​Made in a facility that processes nuts
  • Has egg products 

What's the Real  Count?

  • Purported Carbs: 4g Net
  • Estimated Carbs: 18g Net

Unwanted Added Ingredients:

  • ​​Eggs
  • Could be have come into contact with nuts

​6. Primal Thin Protein Bars

The good news first: Primal Thin Protein Bars are high in protein and also contain valuable calcium, magnesium, and iron.

They taste better than a protein bar should, and that will have you reaching for them before your workouts and when your energy levels are waning in the afternoon.

They also contain whey protein and prebiotic tapioca. Two thumbs up there. Oh and they contain almost no sugar.

Now the not-so-good news: they contain milk, which isn’t going to work for the lactose intolerant.

They’re also made in a factory that also processes nuts and their 0 net carbs claim is imaginative at best.

While the carb load in a single bar isn’t going to be enough to kick you out of ketosis, not being able to resist that yummy flavor and going back to the well a few times a day might spell trouble for you.

However, if you are not lactose or nut-intolerant and you can limit your intake, then you’ll see real dietary and ​health benefits from these soy, gluten and GMO-free protein bars.

PROS

  • ​High in protein
  • ​Contains calcium, magnesium and iron
  • ​Great for giving you an energy boost after workouts
  • ​Contains almost no sugar

​CONS

  • ​Contains milk
  • ​Made in a facility that processes nuts

What's the Real  Count?

  • Purported Carbs: 1g Net
  • Estimated Carbs: 19g Net

Unwanted Added Ingredients:

  • ​​Milk

​7. Stoka Bars

Stoka bars are loaded with protein and have a delightfully crunchy texture beneath their chocolatey exterior.

The overall eating experience is more like a granola bar, which is a nice change from the typically uninspired texture of most protein bars.

They're pretty good-sized protein bars at 1.9 oz, and with the 23 grams of fat they contain, they'll give those ketone bodies in your system plenty to munch on.

The Stoka bar uses both erythritol and stevia to enhance its flavor along with natural cocoa powder and cocoa extract.

It also contains psyllium husks for fiber, guar gum (not so great), sea salt and butter powder.

With the exception of cocoa powder (which, although technically “natural,” is still highly processed) and guar gum (which can sometimes cause diarrhea), the ingredient list is simple and commendable.

However, the disconnect between actual carbs and net carbs might grab the attention of some keto dieters.

PROS

  • ​Has a high protein content
  • ​Great crunchy texture
  • ​Has a simple ingredient list
  • ​Certified non-GMO

​CONS

  • Contains guar gum
  • Huge disconnect between actual carbs and net carbs

What's the Real  Count?

  • Purported Carbs: 4g Net
  • Estimated Carbs: 19g Net

Unwanted Added Ingredients:

  • ​​Processed cocoa powder
  • ​Guar gum

​8. Grenade Carb Killa High Protein Bars

Grenade Carb Killa shows a significant difference between the amount of carbs it claims to have and the actual amount found in the bar’s various ingredients, which is why it only has an average ranking on our list of ketosis-friendly protein bars.

This might not seem logical with 15g of net carbs, which is why we have to say the following as well: we only recommend these for the most high intensity workout days or very long runs.

However, this snack is still one of the better low-carb products out there.

Another thing that we loved the most about this snack is the flavor. Peanut butter is a compelling flavor if you're looking for a quick, healthy treat on-the-go. So, if you're into peanut butter, then this might be your go-to snack. 

PROS

  • Great energy source
  • ​Doesn’t taste like cardboard
  • ​Great for peanut butter lovers
  • ​Has a low amount of simple, processed refined sugars

​CONS

  • ​Has several unwanted ingredients
  • ​May cause gas and bloating

What's the Real  Count?

  • Purported Carbs: 15g Net
  • Estimated Carbs: ​21g Net

Unwanted Added Ingredients:

  • Natural Flavoring
  • Isomalto-Oligosaccharide (IMO) syrup
  • Sucralose
  • Maltitol

​9. Quest Bars

Keto Quest Bars make some interesting low-sugar protein bars. At just 110 calories, you can enjoy the flavor of morning waffles without the mess and the stickiness of syrup to go with it.

It's one of the tastier snacks out there right now that you can safely consume if you're on a strict low-carb diet like keto.

However, this snack does contain sucralose, which tends to increase the amount of carbs present in the body, but only ever so slightly.

Otherwise this is a great treat and, in our opinion, one of the best high-protein products that is safe to consume while on a keto diet.

PROS

  • ​Has a great waffle flavor
  • ​Tastes really good
  • ​No added sugar
  • ​Gluten-free

​CONS

  • ​Contains sucralose
  • ​Contains almonds and other milk-derived ingredients

What's the Real  Count?

  • Purported Carbs: ​4g Net
  • Estimated Carbs: ​21g Net

Unwanted Added Ingredients:

  • Sucralose

​10. Atlas Bar

The Atlas Real Protein Bar is made from high-quality ingredients that include grass-fed whey, almond butter and organic cocoa for flavor. There aren't a lot of fillers or eyebrow-raising additives, and there are no GMOs in sight.

What they do have are things like coconut oil (rich in medium chain triglycerides) and the all-natural sweetener stevia.

The Atlas bar, as the name suggests, is a pretty big protein bar and as such provides a substantial energy kick if you eat the whole thing in one sitting.

They’re packed with protein and MCTs and are completely devoid of artificial chemical enhancers, preservatives, and flavoring.

The grass-fed whey protein is also a big plus and should really help you get the most from your workouts.

If there's a cautionary flag to wave here, it's that the disconnect between the net carbs and actual carbs is pretty significant. Whether that's a problem for you depends on how you count carbs.

PROS

  • ​Made from high-quality ingredients
  • ​GMO-free
  • ​Provides a big energy boost
  • ​Packed with proteins and MCTs

​CONS

  • ​Big disconnect between net carbs and actual carbs
  • ​May have an unpleasant aftertaste

What's the Real  Count?

  • Purported Carbs: ​8g Net
  • Estimated Carbs: ​22g Net

Unwanted Added Ingredients:

  • Sugar

11. D’s Natural No Cow Protein Bars

D’s Natural No Cow is an option for those seeking healthy protein bars that are also dairy-free.

The reason it is eleventh on our list is that while it has fantastic ingredients overall, it still contains Isomalto-Oligosaccharide (IMO) syrup which significantly raises the carbohydrate levels in the treat.

So while D's Natural No Cow's claims a net ratio of only four grams, the carb content in it was really closer to 8 grams in reality.

Many companies will claim their products are zero or very low-carb, but most of them have ingredients that can raise your overall intake.

This is because when these companies are calculating the overall carb levels, they only include individual components and exclude ingredients that are not officially classified as the same.

With that said, D's Natural No Cow net carbs content increases quite significantly after adding in all the other ingredients. And while it is still an excellent low-carb protein bar, it just barely passes for a keto-friendly snack. 

PROS

  • ​Dairy-free
  • ​Gluten-free
  • ​Great for vegans
  • ​No artificial colors, flavors, and preservatives

​CONS

  • ​Contains IMO syrup
  • Carb content in reality is fairly high

What's the Real  Count?

  • Purported Carbs: 7g Net
  • Estimated Carbs: 24g Net

Unwanted Added Ingredients:

  • Isomalto-Oligosaccharide (IMO) syrup

12. Bulletproof Bars

Another one of the really tasty snacks I found is Bulletproof. The flavors are great, with apple pie being my favorite one. It really does taste like a treat and not the cardboard box it came in.

Each bar also gives you a great fat boost including Bulletproof XCT oil which is what will give you a very good energy boost.

However, we wouldn’t recommend this product unless you do a lot of exercise. Despite being advertised as keto-friendly, it does come with a substantial 11g net carbs, of which 4g are sugar.

That does explain why they are so tasty, but it’s not a good option to be munching these on low physical activity days.

I do keep a few of these at home, especially for days when I go on longer runs. It will result in a bit of a glucose spike, but as long as you time it with some high-intensity training, you should be fine.

PROS

  • Very tasty snack
  • Great organic ingredients
  • Added boost from MCT oil
  • Great source of collagen protein

​CONS

  • Increases blood sugar levels quite a bit
  • More carbs than the average dieter would want

What's the Real  Count?

  • Purported Carbs: 11g Net
  • Estimated Carbs: 16g Net

Unwanted Added Ingredients:

  • 4g of sugar is just way too much

13. RX Bars

The final product on this list is the RXBAR, which we like because they are so simple when it comes to the ingredients. Everything you need to know is printed right there on the front of the label.

It’s also cholesterol, dairy, gluten and soy free which will make it suitable for many people with food intolerances and specific healthy diet goals.

As you can become dehydrated quickly in the early stages of keto, the added sodium electrolyte will help you retain more water. Just make sure you factor that into your daily food intake.

There is a big downside though. With 16g net carbs, most of them sugar, you will run the risk of significantly increasing your glucose levels.

That’s why we would only recommend eating these on the days when you do some very heavy training.

PROS

  • Great selection of flavors
  • Cholesterol, dairy, gluten and soy free
  • Good source of sodium as electrolyte
  • 12g of protein and 5g of fiber

​CONS

  • Very high sugar content
  • Very hard to chew

What's the Real  Count?

  • Purported Carbs: 16g Net
  • Estimated Carbs: 21g Net

Unwanted Added Ingredients:

  • 16g sugar content is very high

The Verdict: Which Keto Protein Bar is the Best?

As this list of healthy protein bars hopefully demonstrates, Perfect Keto Bars are the greatest and the most sensible snack for people on the keto diet.

These healthy and great-tasting snacks won't kick you out of ketosis like some other brands.

They’re also formulated to satisfy that craving while giving you that extra boost for your next workout.

We can say that it is our favorite thing to gnaw on in between meals and that means a lot.

If you are interested in giving ​them a shot, click the button on the right where we have found the best deals on these keto-friendly protein bars.

About the Author

Ryan is a personal trainer, athlete, health enthusiast, and entrepreneur. He is researching and expanding his knowledge about the ketogenic diet. He spends most of his time writing content about his new learnings of the ketogenic diet and shares it on Ketogenic Supplement Reviews. You can find me on: Facebook, Twitter and Pinterest.