No-Bake Energy Bars

Posted by cemmerich in athletes, chocolate, coconut oil, Colitis, desserts, kids, snack, vegetarian 18 Jul 2010

Testimony of the Day

“I want to give you a testimony. About 10 years ago, my dad, a diabetic, gave me an Atkins book. I read most of it and without much understanding, attempted induction and lasted 2 days before I felt like strangling someone for a piece if toast! Lol! I put it behind me. Then came 2 children back to back (“late in life”), followed by nursing school. I put on about 60 lbs and felt terrible. I wanted to sleep all the time, so I ate constant carbs. I was becoming pre-diabetic. So in June 2012, I picked up the Atkins book and read it FOR REAL this time. It was like a carbohydrate revelation! Now as a nurse, it all made so much sense. So I did Atkins and lost 60 lbs in about six months. However, my understanding was still not complete. I was still afraid of fat. I was trying to do Atkins, while still restricting fats. So, I still craved and was hungry. I fell off the wagon for about a year and gained back 20 lbs. (However, the weight loss had brought all my labs into normal range.)

Then I ran across the LCAF Facebook page, and your book (Keto Adapted), and it was like a FAT revelation! Now my understanding was complete. I also read Grain Brain and Wheat Belly. I bought the cookbooks and follow the LCAF and your page daily. I recommitted for life to low carbing/keto lifestyle at the first of this year. Not only have I lost the 20 lbs I gained back, but today, I had labs drawn. Since the first of the year, I have dropped my total cholesterol 30 points, my LDL 30 points, and my triglycerides 66 points. My A1c also dropped another .3 points. So now, rather than my labs being normal, they are above optimal. In addition, my insomnia that I have had for the past 3 years (related to being a night worker) has resolved. I wish to thank you from the bottom of my heart. You are helping so many people without even knowing it!

 I’ll give you a pic too, now this was at 45 lbs lost. I’m at 60 now. I consider this my “halfway” photo.I forgot to mention, So far with the dietary changes, I’ve gone from using 30 mg Prevacid daily to 15mg about 3 times a month. I’m going to check out your gastro package.” – Kelley

To get fast results, click HERE for easy to follow keto-adapted meals.




Are you an athlete looking for a healthy energy bar and can’t find one without junk? Here is a therapeutic energy bar filled with coconut to decrease inflammation in your joints.

One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation.If you want to stop being a “sugar burner” you must derive energy from another source. Enter fat. When we start eating a healthy low carb diet, our bodies slowly switch from burning sugar to burning fat. This is where eating becomes an “art.” Energy must be derived from healthy fatty acids and ketones produced from foods such as coconut oil. At first the body will feel lethargic due to the mechanisms switching over; burning sugar is easy, burning fat takes a few days to adapt.The brain prefers to use ketones instead of glucose for energy (in Alzheimer’s the brain can no longer convert glucose for energy, coconut oil is VERY healthy for these patients!). Eating a very low carbohydrate diet stimulates the production of ketones from body fat; which is why people lose so much weight on this diet. Cutting out carbs and reducing protein also leads to a lower insulin level in the blood.

A normal blood sugar is 1 TEASPOON of sugar in you blood. Many Americans consume over 63 teaspoons a day! If you can conquer a normal blood sugar, it reduces the problems associated with high insulin levels; insulin resistance, leptin resistance, high blood pressure, Metabolic Syndrome, weight gain, sleep issues… One way to produce ketones is to consume coconut oil which is made up of Medium Chained Fatty Acid (MCFA). One of the most outstanding benefits of consuming MCFA’s is that they do not require the liver and gallbladder to digest and emulsify them. This means instant energy and increased thermogenesis (increased metabolic rate in the body) which leads to more heat production as well as improved circulation. For anyone with impaired fat digestion or a removed gallbladder, coconut oil is the only oil to consume as it is very easily digested.

MCFA’s are also known for having antimicrobial and anti-fungal properties, so they are beneficial to our immune system. In addition, coconut oil assists people with under-active thyroids by increasing the metabolic rate of the body and creating more energy.


1 cup raw sunflower seeds
1 cup raw pecans
4-8 TBS Coconut Oil
1/4 cup coconut flour
4 TBS Swerve (or 1 tsp stevia glycerite…enough to sweeten)
1/2 cup raw sunflower seeds
4-8 TBS almond butter (or natural peanut butter)
1 TBS vanilla extract

Chocolate Topping:
4 TBS coconut oil
8 TBS cocoa powder
2-3 TBS Swerve

Grind up 1 cup of sunflower seeds and the cup of pecans in food processor or coffee grinder and pour into bowl. Add coconut oil, coconut flour, sweetener, almond butter, vanilla flavoring, 1/2 cup sunflower seeds and mix all together. Pour into square casserole dish and press mixture down firmly.

Sauce: In small saucepan, melt 4 tablespoons coconut oil and mix in cocoa and sweetener until thickened. Pour chocolate sauce on top and sprinkle with shredded coconut. Refrigerate for about 25-35 minutes. Cut up into squares and enjoy!

These are also great to pack in your bag for an emergency snack or on a camping trip. Coconut is a stable oil that doesn’t require refrigeration. Makes 12 servings.

Power Bar = 240 calories, 4g fat, 9g protien, 44g carbs, 1g fiber
“Healthified” Bar = 233 calories, 22.5g fat, 4.3g protein, 6.8g carbs, 5.6g fiber (86.9% fat, 7.4% protein, 11.7% carbs)

  • Anonymous September 26, 2010 at 4:53 pm / Reply

    I have now made these twice and I LOVE them! Thanks for the great recipe!

  • jenna long March 29, 2011 at 12:04 am / Reply

    mine were not compacted. it was loose like granola

  • Maria Emmerich March 29, 2011 at 12:47 am / Reply

    I know that sometimes natural almond and peanut butter can have different amounts of oil in them which can make a difference.

    I also use a food processor that basically makes my sunflower seeds and pecans into a “nut butter” consistency. If you pulse your mixture longer that might help.

    Hope that helps!

  • Jamie S January 18, 2012 at 6:35 pm / Reply

    These are fantastic!

  • Maria Emmerich January 18, 2012 at 6:59 pm / Reply

    Thank you soooo much Jamie for your kind words!!!

  • Karyn March 7, 2012 at 1:10 am / Reply

    Oooohhh….I forgot about these! YUM!

  • Dawn March 25, 2012 at 11:11 pm / Reply

    Could you use almond flour (meal) instead of coconut flour?

  • Dawn March 25, 2012 at 11:12 pm / Reply

    Also, you mention about eating a low carb diet and reducing protein? I usually up my protein to protect my muscle…is that wrong?

    • Maria Emmerich March 25, 2012 at 11:46 pm / Reply

      Thanks dawn!

      Almond flour will work but you may have to add 1/2 cup instead.

      As for lowering protein, excess protein increases insulin… Our fat gaining hormone. You need to find your balance to maintain muscle yet not eat too much in one sitting because we don’t and can’t store protein. This is why it is important to eat it at each meal.

  • Dawn March 26, 2012 at 1:05 pm / Reply

    ok…I am borrowing your books from a friend (cuz the library doesn’t have them anymore) and I may be interested in your consult. $50 a month, correct and what does that include and is there a minimun month commitment? Thanks! I have lost 43 lbs since Nov, but the closer I get to my goal weight the harder it is getting. I have really tried to eat beter, but there is so much to it and so much to learn! I need all the help I can get!

  • Maria Emmerich March 26, 2012 at 2:23 pm / Reply

    Thanks Dawn! You just sign up for one month at a time.

    Please email me at

    I will send an in depth health appraisal to help me analyze your specific needs:)

  • Sona M. April 19, 2012 at 4:45 pm / Reply

    Wow! These are unbeatably awesome! I have learnt about your blog (and books!) just recently and so didn’t try many of your recipes yet. However, I tried these bars about two months ago and make them every single week since. They make a great after-workout snack. I substitute pecans for walnuts for they are cheaper and also slightly lower in carbs and higher in protein content. Sometimes, instead of the half a cup of sunflower seeds, I use pumpkin seeds for their flavour and texture. Thank you Maria!

    • Maria Emmerich April 19, 2012 at 5:09 pm / Reply

      Thanks so much Sona! I love them too! They are addictive. :)

  • Debra May 30, 2012 at 1:59 am / Reply

    Hi Maria. These are delicious!! I am always looking for great sugar free recipes. Thank you so much, I’m looking forward to reading through your blog and downloading some of your books.

  • Anonymous July 2, 2012 at 12:27 am / Reply


    I am going to make these this week, they look delicious. I just ordered Swerve would you just sub the same amount of Swerve as Truvia?

    • Maria Emmerich July 2, 2012 at 1:54 am / Reply

      Yes, I updated the recipe above. Thought I have updated them all but missed this one. Thanks!

  • Laurel October 18, 2012 at 4:40 pm / Reply

    Do you know how many grams of protein in these?

  • Miss Niss January 21, 2013 at 5:43 pm / Reply

    are these able to be put in the freezer?? i already make a double batch and put in a 9×13 for my big family…but i thought i could make a double, double batch and put another 9×13 in the freezer…thoughts??

  • ksimmonlowman February 16, 2013 at 3:15 am / Reply

    Could you substitute another oil for the coconut oil? The one and only food I can not tolerate is coconut, unfortunately! I am super sensitive to it….

    • Maria Emmerich February 16, 2013 at 2:21 pm / Reply

      You could try butter. Happy baking! :)

    • mommasith January 9, 2014 at 3:19 pm / Reply

      Is it the flavour or an allergy or a tummy sensitivity that gives you the problem with coconut? If it’s the flavour, you can use refined coconut oil. It doesn’t have quite as many health benefits as unrefined, but there’s no coconut flavour :)

  • Nat Schryer April 6, 2013 at 6:18 pm / Reply

    We LOVE these and have them available almost all the time. Sometimes we switch the nut/seed combo.

    I ve got it down to a science by doing the whole thing in food processor to save on dishes.

    Thanks Maria ! Also am enjoying your books a lot.

  • Whitney P June 30, 2013 at 1:50 pm / Reply

    When I make these they have to stay in the frig or they melt together, do you have to keep yours in the frig? And my chocolate topping isn’t as smooth as yours, any ideas on what I’m doing wrong?

    • Maria Emmerich June 30, 2013 at 3:18 pm / Reply

      It says 4 to 8 TBS of coconut oil so you can try using less next time. :)

  • WendyEliza July 24, 2013 at 5:57 pm / Reply

    After reading the above comments about protein and getting perhaps too much-can you give an approximate amount we should be getting at each meal?

    • Maria Emmerich July 25, 2013 at 12:53 pm / Reply

      I would say about 50-100 grams a day. It depends on your lean body mass. A good estimate would be 1/2 you lean body mass in grams. So if your lean mass (minus fat) is about 120 pounds then 60 grams. :)

  • Rina September 7, 2013 at 11:32 pm / Reply

    Maria, is the $50 monthly consult still available? I would like to sign up.

  • at September 10, 2013 at 7:57 am / Reply

    Maria, this energy bar is delicious! What food would you recommend in periods of increased mental activity e.g. during an exam period? Thanks!

    • cemmerich September 10, 2013 at 1:43 pm / Reply

      Lots of fats. Coconut oil, butter (if not dairy sensitive), leaf lard, beef tallow. The more ketones, the sharper you brain is. You can try these coconut fat bombs. :)
      Fat Bomb Recipe:
      1/2 cup coconut oil
      1/2 cup natural peanut butter
      2 tbsp of cocoa powder
      Melt and mix until smooth. Pour into 8 cupcake liners. Store in fridge.

      • at September 10, 2013 at 6:37 pm / Reply

        Thanks Maria! Some people are against large quantities of butter due to the saturated fats it contains. What’s your take on that?

  • Chris October 21, 2013 at 9:30 pm / Reply

    I ordered the Swerve online and bought everything else (almost) to make these today, but after reading some comments here, I’m confused about the amount of Swerve to use. Is the correct amount 4 Tablespoons in the muffins, and an additional 2-3 Tablespoons in the chocolate topping? Also, I couldn’t find the coconut flour, so I’m going to use almond flour. Is it correct that I should use 1/2 cup of the almond flour in place of the 1/4 cup coconut flour? Just checking. I don’t want to waste these ingredients.

  • Ania October 22, 2013 at 5:26 pm / Reply

    This are delicious and a little bite goes a looooong way. I have way more than 12 but I’m sure I cut them smaller. In order to keep them from spoiling, I decided to freeze half of them. The other half I’m keeping in the fridge. You say you don’t need to but how long do you think they’d last out of the fridge?

  • Pamela Caldwell December 4, 2013 at 12:28 am / Reply

    How much fat and protein in these bars? Thanks. They are delicious BTW

    • cemmerich December 4, 2013 at 3:31 pm / Reply

      Updated above. Thanks! :)

  • Matt January 13, 2014 at 8:10 pm / Reply

    I’ve made these twice and my kids now ask for these for a treat instead of having some unhealthy junk! I showed the recipe to a co-worker and she’s going to make them for a staff meeting treat. Thanks for the GREAT ideas! You are a life changer!

  • Gigi January 21, 2014 at 5:03 pm / Reply

    The recipe in your new book for keto fudge does not include any kind of nuts in it. Would that make this recipe unacceptable for people following the keto-adapted lifestyle? I’m in my second week of keto-adaption.

    • cemmerich January 21, 2014 at 9:29 pm / Reply

      No, this is an ok recipe. It depends on your goals and how fast you want to lose weight. I leave them out at first to get into ketosis faster. :)

  • Tracy Lynn March 8, 2014 at 1:32 pm / Reply

    is the coconut oil melted???

    • cemmerich March 8, 2014 at 2:06 pm / Reply

      It doesn’t have to be, but you can if you like. :)

  • Megan N March 8, 2014 at 10:25 pm / Reply

    These are so great and fast to make. I put them in the freeze for when I need a post work out snack on the go.

    • cemmerich March 8, 2014 at 11:15 pm / Reply


  • Megan N March 12, 2014 at 7:56 pm / Reply

    These are so delicious! Should I worry about how high in calories they are if I am trying to lose weight?

    • cemmerich March 12, 2014 at 9:50 pm / Reply

      Well, if trying to lose weight you do need to watch total calories for the day. :)

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