Keto Mars Bar - Ketropics

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.

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Prep Time 25

Cook Time 5

Cooling 2

Total Time 2 30

Course Snack

Cuisine American

Servings 12

Calories 212 kcal

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 bar
Servings 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%

*Percent Daily Values based on a 2,000 kcal diet with an upper limit of 40g of Net / Total Carbs and 6g of Sugars.