Keto Magic Bars

By Ashley Jean March 13, 2023 38 mins read 128 Views

These EASY Keto Magic Bars make the perfect low-carb and sugar-free dessert. These are delicious with a shortbread crust, coconut, pecans and chocolate chips.

These Keto Magic Bars live up to their names and it's not a figment of my imagination. They are tasty, delicious and will vanish without a trace. If we could just find a way to get them out of a hat, we could have an interactive magic restaurant in Vegas.

These dessert bars have been a dream of ours for years, but every attempt to make them failed to meet our expectations. We were then blessed with an erythritol-brown sugar substitute. When we first saw the bag, we knew that we wanted to purchase it. Once we opened it and smelled it, we knew we needed to make keto magic bars.

We made the sweetened condensed dairy substitute by using a caramel sauce and Swerve Brown Sugar. Talk about delicious.

These little joy bites remind us of tiny pecan pie, with a small amount of coconut cake. These little treats are delicious with keto-friendly icecream as a dessert. In our humble opinion, they are the best dessert on Cast Iron Keto.

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How to make keto magic bar

Make your shortbread crust by first making it. The crust will be pre-baked.
Next, prepare the caramel. This involves heavy cream, butter brown erythritol and vanilla extract. Be careful!
Mix the fillings: chocolate chips (we use Lily’s), unsweetened coconut shredded coconut and pecan pieces, and then add them to the crust.
Bake the remaining fillings one more time by topping them with caramel.

That's it! It's not difficult, don't be scared by the caramel!

Caramel should not be mixed with the fillings.

Some people have said that the sauce sits on top of their food like a crust. This is most likely a sign that your condensed milk has been cooked a bit too long.

You don't have to worry about it, just combine the sauce with the toppings and place back in the oven.

Add-ins

These Keto Magic Bars can be made with any type of nut or seeds! Pepitas, sunflower and macadamia nuts are all great options.

Recipe

Keto Magic Bars

These EASY Keto Magic Bars make the perfect low-carb and sugar-free dessert. These are delicious with a shortbread crust, coconut, chocolate chips and homemade caramel sauce.

Course Dessert

Cuisine American

Keyword Baking, keto, low-carb, sweets

Prep time 10 minutes

Cook Time 30 Minutes

Servings

Calories 257 kcal

Ingredients

Crust:

1 cup almond flour we use Bob's Red Mill Superfine Almond Flour
1/4 teaspoon salt
1 large egg
2 tablespoons unsalted butter

Condensed Milk Caramel

1/2 cup heavy cream
1/2 cup unsalted butter
1/2 cup Swerve brown Erythritol You can also use any granulated Erythritol
1 teaspoon vanilla extract
Pinch of salt

Fillings:

9 oz bag Lily's Dark Chocolate Chips
1 cup unsweetened shredded coconut
1 cup pecan pieces

Instructions

Crust:

Preheat oven to 300°F
Mix the ingredients for the crust in a large bowl until you have a ball of dough. The dough should be pressed into a cast iron skillet 8 inches in diameter.
With a fork, poke a few holes in the crust. Bake for 20 minutes, or until lightly golden.

Condensed Milk Caramel

Combine all ingredients in a large saucepan. Bring to boil on high heat.
Boil for 5 minutes, stirring occasionally.
It should be thickened with condensed milk after 5 minutes. Allow to cool.

Assemble:

Add the coconut pieces, pecan pieces and chocolate chips to the top of the curst. Place the condensed milk over the curst and bake for 5 to 7 minutes.
Let cool in the fridge for between 30-60 minutes before you cut into bars.

Video

Nutrition

Calories: 257kcal | Carbohydrates: 12.7g | Protein: 4.7g | Fat: 23.6g | Fiber: 7.7g

Cast Iron Keto published the post Keto Magic Bars.

By: Cast Iron Keto
Title: Keto Magic Bars
Sourced From: www.castironketo.net/blog/keto-magic-bars/
Published Date: Wed, 02 Nov 2022 15:39:00 +0000

Frequently Asked Questions

What is the average time it takes to lose weight using lazy keto?

It can be hard to determine how long it takes for a lazy keto plan to lose weight. Many factors influence how effective the diet and the results will vary from person to person. It will depend on the individual's lifestyle, goals and commitment to this type diet.

Studies suggest that after about two weeks, you might see a consistent decrease in body weight. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.

Even if you don't exercise often, it is possible to lose weight even if you do not engage in any physical activity. If you exercise regularly and eat healthy, you may see noticeable results in seven days.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. The results of programs like lazy keto can be achieved quickly with hard work, dedication, knowledge, perseverance, and hardwork.

Can you eat Rice on Keto?

Hesitating? Many people are unsure whether or how to incorporate rice into a ketogenic diet. The answer is both yes and no -- depending on the type of rice you choose, it can fit right into your macros -- but could easily throw off the balance of your carefully curated diet.

Rice, a carbohydrate made from grains, packs a lot of energy per portion. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. Certain varieties of rice, like cauliflower and broccoli, have low carbohydrate levels, but still provide essential nutrients such as vitamin C, fibre and protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. Is rice okay to eat on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.

What is the suggested lazy keto diet?

Starting your keto journey can be exciting, but daunting. It's easy for people to become overwhelmed by the amount of information available online. That's where the "lazy keto diet" comes in.

A lazy keto diet doesn't require you to keep track of every detail about your macros. Instead, it encourages you to reduce your net carbohydrate intake by 25-50g daily in order to get into ketosis. This approach is far less strict than traditional keto diets because you don't have to keep such close tabs on caloric intake or macronutrient ratio.

In essence, with a lazy ketogenic diet, you forgo tracking macros and opt for whole low-carb foods that you love most - things like meats, eggs, dairy products, nuts, seeds, and some vegetables are encouraged in moderate amounts while avoiding starchy carbohydrates and added sugars all together.

This could be the best option for those who want to make low-carb diets easy without giving up on delicious meals and getting important nutrients. Lazy Keto can be a great choice for those just starting their journey to healthy eating.

What is a Ketogenic Meal?

It's never been easier to eat a ketogenic diet. It's just regular healthy eating with an extra twist. A twist includes ditching processed carbs and replacing them with high-quality proteins and fats.

As a result, you'll benefit from this diet's countless health benefits, such as increased energy levels, improved cognitive performance, better sleep, and improved digestion. This diet will allow you to enjoy delicious, healthy meals with high-quality ingredients.

What's a great example of a tasty ketogenic dish? You could have grilled salmon with fresh kale and parmesan cheese. Then, you would pair it with roasted cauliflower with olive oil and freshly chopped herbs. Perhaps it's an overflowing omelet with bacon bits and flavorful bell peppers. All cooked up in your favourite buttery sauce.

Whatever route you choose to take when creating your next keto meal recipe, quality ingredients will make it a winner. Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.

Can I eat a dairy-free, keto diet?

Absolutely! You can! Your keto diet plan must limit your carb intake while increasing the amount of healthy fats. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. Avocado oil, coconut oil, tahini and nut butter all make great substitutes for butter. Meat substitutes (including tofu and tempeh) can be used as an alternative source of protein, with nuts and seeds providing excellent crunchy textures.

Regarding sweets, creamy coconut milk or plant-based yogurts make amazing substitutions for heavy cream or sour cream -- add sugar or honey for sweeter recipes. Vegan cheese made from cashews, macadamia nuts or macadamia nuts may be a good alternative to dairy cheese.

When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. As long as you remember the principles of the ketogenic diet while simultaneously recognizing tasty solutions around those food restrictions, you'll be able to maintain a successful dairy-free keto plan!

Can I eat a keto vegetarian diet?

Knowing how the vegetarian keto lifestyle works will help you determine if it is possible to eat it. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. The intake of protein should be reduced and the intake of fats should increase. To achieve a metabolic state called nutritional ketosis, you need to reduce the amount of carbohydrates that are consumed. This will make your body burn more calories than glucose and increase your metabolism.

Calculating macros and monitoring carbohydrate consumption are just two of the many things you should be doing. You also need to consider nutrient-dense whole foods like nuts and seeds, avocados and leafy greens as well as healthy unsaturated oils such olive oil and coconut. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

Can you eat keto fruit?

Curious about whether you can eat fruit on a keto diet? You can, but with caution.

Keep carbs low to stay in ketosis, and burn fat. But some fruits can be included in a healthy, balanced keto diet.

While low-carb fruits can fit into a keto meal plan, they should be consumed sparsely and in careful moderation. Different fruits have different amounts of carbs. Avocados, for example, have a low carbohydrate content, but bananas contain significantly more.

Fruits contain sugar, which your body breaks down into glucose for energy production. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. You need to be mindful of the serving sizes and avoid overindulging in sugary treats.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)

External Links

How To

How to tell if the ketogenic diet is working for you

Understanding the power of your diet starts with exploring potential benefits. If you have the right diet, your body will be able to function in a healthy and balanced way.

The ketogenic diet is one possible solution that may provide results that speak for themselves - but how do you know if it's working? This eating plan is something you should consider if it has any negative effects on your health or lifestyle.

Tracking your responses to the diet plan is one way to do this. Consider how much energy you feel throughout the day. Do you feel fuller longer after meals? Has your digestion improved? Is the overall quality of sleep better or worse? Are certain activities more or less uncomfortable?

These are important considerations. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. In addition, monitor any metabolic changes within the body, such as cholesterol and blood sugar levels; these can indicate whether or not the ketogenic plan is helping you reach your desired objectives.

You should also check on your body composition. Is there any change in fat loss, muscle gain, or both? If progress appears slow initially yet steadily improves over time, then chances are good the ketogenic diet is benefiting you in many ways.