Best Keto Protein Bars And Pouches (2020 Review)

​Are you looking for the right protein bars that can best complement your keto diet program?

​You've come to the right place!

In this Athletic Muscle guide, I'll be covering:

  • What are ​keto protein bars?
  • What should you look for when buying ​keto protein bars?
  • What are  the benefits of ​eating protein bars for keto diet?
  • And my top 5 ​keto protein bars!

Click here to skip to our top pick 

best keto protein bar
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Perfect Keto Protein Snacks
  • Protein and healthy fat combo
  • Low carb breakfast or dessert
  • Keto approved
  • Protein and healthy fat combo
  • Low carb breakfast or dessert
  • Keto approved
View on Amazon
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SuperFat Keto Nut Butters
  • Innovative design perfect for around exercise and on the go
  • Evidence backed ingredients
  • No artificial sweeteners
  • Innovative design perfect for around exercise and on the go
  • Evidence backed ingredients
  • No artificial sweeteners
View on SuperFat
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Stoka Bar
  • 3g net carbs
  • Can be used as a topping or crust
  • New softer crunch
  • 3g net carbs
  • Can be used as a topping or crust
  • New softer crunch
View on Amazon
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Quest Protein Bar
  • 20-21 g protein
  • Dairy-based proteins
  • 2012 and 2013 Protein Bar of the Year
  • 20-21 g protein
  • Dairy-based proteins
  • 2012 and 2013 Protein Bar of the Year
View on Amazon
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Bulletproof Protein Bar
  • Collagen protein
  • Gluten-free
  • Lemon cookie flavor
  • Collagen protein
  • Gluten-free
  • Lemon cookie flavor
View on Amazon
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Keto-Crave Protein Bar
  • Natural organic ingredients
  • 16g fat
  • Gluten-free
  • Natural organic ingredients
  • 16g fat
  • Gluten-free
View on Amazon

Overall #1 Pick

Updated As of 25/2/20

​Perfect Keto Protein Snacks

  • ​Protein and healthy fat combo
  • ​Low carb breakfast or dessert
  • ​Keto approved
perfect keto protein bar

​When considering a protein bar that would best complement your keto diet regimen, Perfect Keto Protein Snacks is our best choice.

Why?

​It is a delicious combo of protein and healthy fats that helps your tummy feel satisfied up until the next meal. It is made of organic almonds, cocoa butter, stevia, 19g of fat, and about 11g of grass-fed collagen.

​These single packed bars are a nice way to strictly observe your keto diet program while on the go. You can take it with you at work, at the gym, or even while on an out of town vacation.

​Each bar contains only around 3g net carbs and contains no fillers or additives. It comes in a variety of tasty flavors to satisfy your rather complex palate.

​Are you a little worried with maintaining a healthy blood sugar level?

Don't worry, Perfect Keto Protein Snacks have zero added sugar. It comes with soluble tapioca fiber which aids in regulating blood sugar and proper digestion. It's a heart healthy way to maintain ketosis!

Keep reading to learn everything there is know about these yummy protein snacks!

Check out our below list for a summary of our results. Keep on reading to learn more about your ​keto protein bar options!

  1. Perfect Keto Protein Snacks (​Our Top Pick)
  2. SuperFat Keto Nut Butters
  3. Stoka Bar
  4. Quest Protein Bar
  5. Bulletproof Protein Bar
  6. Keto-Crave Protein Bar

People are eating more and more on the go snacks these days with how busy life is getting. One of the healthier snacks to reach for is a protein bar, a great way to get in a source of protein (and usually fibre) that’ll help support your weight management and body composition goals.

For those following a ketogenic approach however it may be difficult to find a bar that isn’t packed full of carbohydrates and could force them out of ketosis.

We’re here to present a range of our favorite, keto friendly bars, that are not only delicious, but nutritious too and would make a great addition to any keto fan’s diet!

​Read Also:​ ​Best Nuts For A Keto Diet​​​​​​

​What to Look for in a Keto Protein Bar?

When scouting out the perfect keto friendly protein bar there’s a few things you’ll want to look out for. The first of course being the carbohydrate content, or more accurately, the “net carb” number.

“Net carbs” essentially refer to the amount of carbohydrate in a food product that are absorbed by the body; currently this is an imperfect science as to how net carbs are calculated so we’d advise always going for the lowest total carbohydrate option. 

When we eat a source of carbohydrate it’ll be broken down into smaller sugars (if not already in this state) to be used for energy and or sent to a different part of the body to be repackaged for storage.

Read Also: How to Enjoy Keto Friendly Foods at In-N-Out

There are however certain carbohydrates which cannot be broken down by the body, or at least broken down fully; these include sources of fibre and sugar alcohols (sweeteners).

The net carb total is calculated by the total amount of carbohydrate minus the fibre and or sweetener content.

With any protein bar the source of protein used is also important; single source plant proteins and or hydrolyzed gelatin products are inferior protein sources and of “cheap quality”.

Whilst they may be packaged nicely in some instances and have some fancy buzzwords, these tend to be cheaply made and may not be overly beneficial to your health!

Fibre content can also be of benefit as that can help with blunting the blood sugar / insulin response whilst keeping you fuller for longer (as well as possibly contributing to improved gut bacteria!).

​Read Also: ​​Top 3 Best Knee Wraps for Squats and Powerlifting​​​​​​

Do you want to make your own keto protein snack? Here's how:

​Benefits of a Keto Protein Bar

Aside from helping you stick to your ketogenic diet of course, a keto protein bar, well protein bar in general, may be a useful tool for your campaign to better health, performance and physique.

​Read Also: ​​How to eat Keto at El Pollo Loco​​​​​​

The high protein content of these bars obviously offers a range of benefits​. From improved recovery after exercise, helping to keep you fuller for longer, further regulating blood sugar / insulin responses, increasing energy expenditure and even improved fat loss!

protein bars facts

All this in a relatively low-calorie count; a great alternative to a boring old plain chicken breast (which usually comes in at the same if not slightly higher calories per serving!).

The fibre content also offers a ton of support; improved digestion, better regulated blood sugar / insulin levels, improved satiation and possibly even offering improvement to your gut microbiome!

​Read Also: ​​Top 8 Best CrossFit Rowing Machines​​​​​​

Some bars will also contain naturally occurring sweeteners; there’s a growing body of evidence to support that these too may beneficially impact your gut microbiome!

Here's another delicious recipe for keto bars!

​Best Keto Protein Bars Review

​Perfect Keto Protein Snacks

  • ​Protein and healthy fat combo
  • ​Low carb breakfast or dessert
  • ​Keto approved
perfect keto protein bar

A deliciously soft and flavourful bar with only 3g net carbs, no artificial sweeteners, sugar, sugar alcohols or other additives with a unique collagen based protein source!​

Pros

  • ​Only 3g net carbs
  • ​No artificial sweeteners, dairy, soy, or corn fiber
  • ​9g of dietary fibre per serving
  • Uses MCT oils as one of its primary fat contributors
  • Rated very highly for its taste and texture

Cons

  • ​Doesn’t contribute much in the way of vitamins and minerals
  • ​Only 11g of protein
  • Smaller flavor range than other brands (however the flavours they do have are amazing!)

SuperFat Keto Nut Butters

  • Innovative design perfect for around exercise and on the go
  • Evidence backed ingredients
  • No artificial sweeteners
SuperFat Keto Nut Butters

Superfat have designed a revolutionary new product for keto enthusiasts, built perfectly for pre, during and post-exercise to provide fuel for either performance or enhanced recovery.

Their keto pouches offer an industry challenging alternative to what you may have grown tired of; dull, chalky bars that are difficult to eat around exercise have now been replaced by wonderfully rich, versatile and incredibly practical, squeezable pouches that make fuelling your workout / recovery so much more seamless.

The ingredient profile is just as meticulously crafted as the design of the snacks themselves, with Superfat including only a handful of high-quality ingredients. Their nut butter pouches are made from a unique blend of macadamia nuts, almonds, and coconut butter with functional ingredients like medium chain triglycerides (MCTs), probiotics, plant protein, naturally occurring sweeteners and more. Unlike other brands in this market, there are absolutely no fillers and no palm oil included in their products. A win, win!

They have pouches designed for pre, during and after exercise too, all created with evidence based backed ingredients to optimize your workout and what you get out of it.

They’re not just perfect for workouts though; providing a mere 2 – 5g of net carbs per serving and rich in fibre and protein to keep hunger at bay, they make an awesome midday snack!

Pros

  • Versatility and practicality
  • Rich flavours
  • Evidence backed ingredients
  • Rich in fibre (5g per serving)
  • Low in net carbs (2 – 5g per serving)
  • No artificial sweeteners

Cons

  • Not all pouches are a good source of protein
  • Costlier than their competitors

​Stoka Bar

  • ​3g net carbs
  • ​Can be used as a topping or crust
  • ​New softer crunch
keto stoka bar

A wonderfully crunchy bar reminiscent of your favorite granola snacks, the Stoka Bar is virtually universally compliant for every kind of diet and a great addition to any pantry!​

Pros

  • ​Only 4g net carbs
  • ​No artificial sweeteners
  • ​6g of dietary fibre per serving​
  • 0g of added sugars
  • Vegan and Paleo friendly
  • Gluten and Diary free
  • Crunchy granola-esque bar some will love!

Cons

  • ​Only 9g of protein
  • ​Smaller flavour range than other brands (however the flavors they do have are amazing!)
  • Only 8 bars per box so can be quite expensive!

​Quest Protein Bar

  • ​20-21 g protein
  • ​Dairy-based proteins
  • ​2012 and 2013 Protein Bar of the Year
keto quest protein bars

The original “net carb” bar, these are gorgeous any time of the day and a real treat (while keeping the net carbs down). A huge range of flavors to boot for just about any palette!

Pros

  • ​Over 20g of protein per serving
  • ​Only 4g net carbs; 1g sugar
  • ​No artificial sweeteners
  • 15g of dietary fibre per serving
  • Huge range of flavours
  • Industry leading product with multiple awards!

Cons

  • ​Doesn’t contribute much in the way of vitamins and minerals

​Bulletproof Protein Bar

  • ​Collagen Protein
  • ​Gluten-free
  • ​Lemon cookie flavor
keto Bulletproof Protein Bar

A unique bar to say the least, one of the only bars on the market that offer collagen protein as their primary protein source (similar to the Perfect Keto bars) while keeping the carbs low and the ketosis going!

Pros

  • ​Slightly higher than other options at 12g of protein
  • ​Main protein source is collage protein, which may be of benefit those struggling with joint pain
  • ​No added sugars
  • Paleo-friendly and gluten-free
  • 9g of dietary fibre per serving
  • Predominantly monounsaturated fat sources which can help improve cholesterol levels if replacing saturated and or trans fats

Cons

  • ​9g of net carbs per serving
  • ​Doesn’t contribute much in the way of vitamins and minerals
  • Some may consider the protein source inferior (depending on goals)
  • Limited flavour range
  • Texture can be “hit or miss”

​Keto-Crave Protein Bar

  • ​Natural organic ingredients
  • ​16g fat
  • ​Gluten-free
Keto-Crave Protein Bar

A great-tasting ketosis friendly snack with only 5g net carbs and 8g of fibre per serving!​

Pros

  • ​Only 5g net carbs
  • ​8g of fibre per bar
  • ​No artificial sweeteners, soy, or corn fiber
  • Uses MCT oils as one of its primary fat contributors
  • A great bar to have pre-workout due to its MCT content

Cons

  • ​Doesn’t contribute much in the way of vitamins and minerals
  • ​Only 9g of protein
  • Limited flavour range than other brands
  • Expensive in comparison to other bars reviewed here!

​Conclusion

Protein bars can be a great addition to a keto dieter’s pantry; they provide a health focused snack that can also scratch that “sweet” itch while helping to keep you in line with your goals!

Whether your goals be weight management, performance, body composition and or increasing lean body mass, protein bars can be an extremely useful tool for a fan of the keto lifestyle!

​Read Also: ​​Enjoying Keto Foods at iHop​​​​​​

We would however advise ketoers to keep an eye out for protein bars high in sugars / carbohydrates as these can knock you right out of ketosis!

We’ve outlined a few of our favourites that are totally keto friendly and given them a brief review in this article. We’d advise you try them all as we literally can’t get enough of any of them! 

We’d love to hear which ones you’ve tried and liked the most!

Other Fitness Guides

Check out some of our other in-depth fitness guides and product reviews to make sure you are getting the most out of your workout time. 

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