A keto recreation of the iconic Mars Bar featuring three distinct layers: a soft vanilla nougat base, a creamy caramel centre, and a rich milk chocolate coating. This version delivers the familiar chewy, chocolatey experience of the original while dramatically reducing the sugar and carbohydrate content.
Equipment
- 20cm × 20cm square tin
- Parchment paper
- Mixing bowls
- Small saucepan
- Silicone spatula
- Sharp knife
- Cooling rack
Ingredients
Nougat Layer
- 80 g almond flour
- 40 g whey protein isolate vanilla
- 50 g butter melted
- 30 g powdered erythritol
- 1 tsp vanilla extract
- 2 tbsp double cream
Caramel Layer
- 100 g sugar-free caramel sauce*
- 50 g butter
- 50 ml double cream
- 20 g powdered erythritol
- Pinch sea salt
Chocolate Coating
- 150 g sugar-free milk chocolate
- 15 g coconut oil
- *Homemade keto caramel or a quality sugar-free shop-bought version.
Instructions
- Line the square tin with parchment paper.
- Combine all nougat ingredients in a bowl until a soft dough forms.
- Press evenly into the base of the tin.
- Refrigerate for 20 minutes.
- For the caramel, melt butter and cream in a saucepan over low heat.
- Stir in the caramel sauce, erythritol and salt.
- Simmer gently for 2–3 minutes until slightly thickened.
- Allow to cool for 5 minutes.
- Pour over the nougat layer and spread evenly.
- Chill for 45 minutes until firm.
- Remove from the tin and cut into 12 equal bars.
- Melt the chocolate and coconut oil together.
- Dip each bar into the chocolate coating.
- Place on a cooling rack or parchment paper.
- Refrigerate for 30 minutes until set.
Notes
Why This Works for Keto
Traditional Mars Bars are built almost entirely around sugar, glucose syrup, and milk solids, making them one of the least keto-friendly snacks available. This version replaces those ingredients with healthy fats, protein, and keto-approved sweeteners while preserving the layered structure that makes a Mars Bar so recognisable. The nougat layer uses almond flour and whey protein isolate to create a soft, chewy texture while contributing protein and reducing the glycaemic impact. The caramel layer relies on butter and cream to provide richness and mouthfeel without requiring sugar syrup. Finally, the chocolate coating delivers the indulgent finish people expect while helping increase overall fat intake, making the bar far more satiating than its high-sugar counterpart. Because the majority of calories come from fat rather than carbohydrates, these bars provide stable energy and help reduce cravings. They make an excellent occasional keto treat and are particularly useful for those transitioning away from conventional confectionery.Full Ingredients + Nutrition Table
Ingredient |
Qty |
Calories |
Total Carbs |
Fibre |
Net Carbs |
Sugars |
Fat |
Sat Fat |
Protein |
|---|---|---|---|---|---|---|---|---|---|
Almond flour |
80g |
464 kcals |
17.2g |
8.8g |
8.4g |
3.4g |
40.0g |
3.2g |
17.0g |
Whey isolate |
40g |
150 kcals |
1.6g |
0.0g |
1.6g |
0.8g |
0.8g |
0.4g |
34.0g |
Butter |
100g |
717 kcals |
0.1g |
0.0g |
0.1g |
0.1g |
81.0g |
51.0g |
1.0g |
Double cream |
80ml |
276 kcals |
2.4g |
0.0g |
2.4g |
2.4g |
29.6g |
18.4g |
1.6g |
Powdered erythritol |
50g |
0 kcals |
50.0g |
0.0g |
0.0g |
0.0g |
0.0g |
0.0g |
0.0g |
Sugar-free caramel |
100g |
240 kcals |
12.0g |
5.0g |
7.0g |
1.2g |
22.0g |
14.0g |
1.0g |
Sugar-free milk chocolate |
150g |
652 kcals |
33.0g |
18.0g |
15.0g |
3.0g |
54.0g |
32.0g |
10.5g |
Coconut oil |
15g |
135 kcals |
0.0g |
0.0g |
0.0g |
0.0g |
15.0g |
13.0g |
0.0g |
Vanilla extract |
1 tsp |
10 kcals |
0.5g |
0.0g |
0.5g |
0.5g |
0.0g |
0.0g |
0.0g |
Sea salt |
Pinch |
0 kcals |
0.0g |
0.0g |
0.0g |
0.0g |
0.0g |
0.0g |
0.0g |
Nutrition Facts
Serving size: 1 barServings per container: 12
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
212 kcals |
11% |
Fat |
20.2g |
29% |
– Saturated Fat |
11.0g |
55% |
– Polyunsaturated Fat |
1.5g |
— |
– Monounsaturated Fat |
6.8g |
— |
– Trans Fat |
0.0g |
— |
Cholesterol |
34mg |
11% |
Sodium |
88mg |
4% |
Total Carbohydrate |
2.9g |
7% |
– Dietary Fibre |
2.7g |
10% |
– Total Sugars |
0.9g |
15% |
– Net Carbs |
0.2g |
1% |
Protein |
5.4g |
11% |