 Whether you are living a Keto or Low Carb lifestyle or just on a weight loss journey in general, and are looking for a delicious protein bar, you have got to check out these Keto Krisp Protein Bars by Can Do.
These protein bars are filled with protein, gluten free and of course keto friendly. Each of these Keto Krisp protein bars have 4 to 5 net carbs each depending on the flavor you get. Best of all, these keto friendly protein bars have clean ingredients. There are many keto friendly protein bars or keto snacks out there that do not have the best ingredients but these keto protein bars use very good ingredients. They use Stevia and Erythritol to sweeten these protein bars so definitely keto friendly sweeteners are used here. The Keto Krisp Protein Bars are one of the if not the best Keto Protein Bars I have ever tasted as of today when writing this post and I absolutely recommend them to anyone who is searching for a good keto snack to keep on hand. These protein bars are great for when you are on the go or even if you are just needing a little sweet treat and you just need a bite of something. They are filling too so they make a great snack replacement. The texture of these Keto Krisp Protein Bars are different than other keto protein bars. They actually remind me of rice krispie treats but not as sticky. They are a bit oily but that is due to the MCT Oil that they use as an ingredient which is really good for the keto diet anyway. Ingredients that are used in these Keto Krisp Protein Bars:
What flavors are available in Keto Krisp Protein Bars? These Keto Krisp Protein Bars have a good variety of flavors suitable for everyone. These are the available flavors as of the date of this post.
What are the Macros for these Keto Krisp Protein Bars? Each of these protein bars contain the following macros depending on the flavor you get: 4-5 Net Carbs 10-11 grams Protein 17-18 grams Fat 2 grams Sugar Where Can I Buy These Keto Krisp Protein Bars? Walmart Amazon (use Coupon Code COOKKETONOW15 at checkout to get 15% off your order) Keto Krisp website (use Coupon Code COOKKETONOW at checkout to get 15% off your order) To get the most variety of flavors and bundle options, your best option will be going through the website. Amazon also usually has a variety if available. Walmart you may have a limited option of flavors available depending on the store. I have tried many of the flavors they have personally and my favorite is the Almond Butter but I also enjoy the Chocolate Mint and the Almond Butter Blackberry Jelly. If you are looking for a good Keto Friendly Protein Bar, I hope you do give these a try as you definitely will not be disappointed in these Keto Krisp Protein Bars. Follow me on Social Media: Instagram: @cook.ketonow.com Facebook: @cookketonow Youtube : @cookketonow TikTok: @cookketonow Threads @cookketonow Blog: www.cookketonow.com
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 Ingredients:1 Cup Mayonnaise ¾ Cup Sour Cream Juice from ½ Lime 1 bunch Cilantro 1 Jalapeno (more if you like it spicy) 2 tsp Dried Parsley 1 tsp Dill 1 tsp Chives ½ tsp Garlic Powder ½ tsp Onion Powder ½ tsp Pink Salt ¼ tsp Black Pepper ⅓ Cup Almond Milk Instructions:Add Mayonnaise and Sour cream into a blender and add all the remaining ingredients and blend until smooth and creamy. You can use less or more almond milk depending on how thin or thick you want it. You can start with ¼ Cup Almond Milk and then add more if you want it thinner. I normally do ⅓ Cup depending on what I use it with. Blend this until smooth and that’s it. I use this dressing for Taco Salad or regular Salad and you can use it for many other things such as wraps etc. Serving Size : 2 TBSP Macros per serving: Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 0 Fat: 12 Calories: 110  Ingredients:2 lbs Chicken Wings 1 TBSP Baking Powder ½ tsp Salt ½ tsp Pepper Buffalo Sauce:1 Cup Franks Red Hot Sauce ¼ Cup Butter 1 TBSP White Vinegar ½ tsp Worchestire 1 tsp Garlic Powder 1 tsp Paprika ¼ tsp Salt Instructions:Place your chicken wings on a flat surface and pat them dry on both sides. Season with salt and pepper and sprinkle on baking powder. Adding baking powder is optional but it will help your wings get more crispy. Toss your wings until well coated. Preheat your air fryer and set it to 380 degrees and place wings on the air fryer tray. Spray with Avocado or Olive Oil Spray on both sides. Cook for 10 - 15 minutes. While the chicken wings cook, you can make the buffalo sauce. In a saucepan on medium low heat, add in all the sauce ingredients listed above and allow the butter to melt and mix and let simmer for about 15 minutes. Once your wings are done in the Air Fryer, remove them and let them rest a few minutes on a wire rack. This will allow them to not get soggy on the bottom from the heat. Allow them to cool for about 5 minutes. Place your wings into a bowl and drizzle with your hot buffalo sauce and toss until all your wings are well coated in the sauce. The sauce will make about 8 oz so how much you use will depend on how many wings you make. You can place the sauce in the fridge and save for next time to make more wings. You can probably make about 3 to 4 servings of wings with the 8 oz jar which is about 5-6 wings per serving. When you make wings again using your leftover sauce, all you have to do is reheat the sauce in a bowl in the microwave and then add in your wings and toss. Serve your wings with celery and ranch on the side. *The macros below I listed are per wing depending on how much you want to make and for the sauce I calculated it for the entire jar since it will vary how much you use. Servings: About 20 wings depending on the size of your wings Macros per wing: Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 8 Fat: 6 Calories: 89 Macros for Buffalo Sauce ( 8 oz jar) Net Carbs: 3 Fiber: 1 Total Carbs: 4 Protein: 1 Fat: 45 Calories: 426  Ingredients:2 lbs Chicken Wings 1 TBSP Baking Powder Salt & Vinegar Seasoning I used: https://amzn.to/42bUZs6 This seasoning has zero carbs and zero calories and made using Himalayan Pink Salt Instructions:Place your chicken wings on a flat surface and pat them dry on both sides. Season with salt and pepper and sprinkle on baking powder. Adding baking powder is optional but it will help your wings get more crispy. Toss your wings until well coated. Preheat your air fryer and set it to 380 degrees and place wings on the air fryer tray. Spray with Avocado or Olive Oil Spray on both sides. Cook for 10 - 15 minutes. Once your wings are done in the Air Fryer, remove them and let them rest a few minutes on a wire rack. This will allow them to not get soggy on the bottom from the heat. Allow them to cool for about 5 minutes. Place your wings into a bowl and sprinkle with the Salt & Vinegar seasoning to your liking. This seasoning goes a long way so you don’t need a whole lot of it but add as little or as much as you like. This seasoning will last you quite a long time. Serve your wings with celery and ranch on the side. *The macros below I listed are per wing depending on how much you want to make. Servings: About 20 wings depending on the size of your wings Macros per wing: Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 8 Fat: 6 Calories: 89  Ingredients:2 lbs Chicken Wings 1 TBSP Baking Powder ½ tsp Salt ½ tsp Pepper Sweet Smoky BBQ Sauce: 1 Cup Sugar Free Ketchup ½ Cup Water ¼ Cup Apple Cider Vinegar ½ Brown Sweetener ( I use Golden Monk Fruit) 2 TBSP Worchestire 1 ½ tsp Salt 1 tsp Onion Powder 1 tsp Garlic Powder 1 TBSP Smoked Paprika 1/4 - ½ tsp Xanthan Gum Instructions:Place your chicken wings on a flat surface and pat them dry on both sides. Season with salt and pepper and sprinkle on baking powder. Adding baking powder is optional but it will help your wings get more crispy. Toss your wings until well coated.
Preheat your air fryer and set it to 380 degrees and place wings on the air fryer tray. Spray with Avocado or Olive Oil Spray on both sides. Cook for 10 - 15 minutes. While the chicken wings cook, you can make the Sweet Smoky BBQ Sauce. If you don’t want the smokey flavor you can replace smoked paprika with regular paprika and you will have a regular sweet BBQ sauce. Once your wings are done in the Air Fryer, remove them and let them rest a few minutes on a wire rack. This will allow them to not get soggy on the bottom from the heat. Allow them to cool for about 5 minutes. Place your wings into a bowl and drizzle with your hot BBQ sauce and toss until all your wings are well coated in the sauce. How much sauce you use will depend on how many wings you make. You can place the sauce in the fridge and save for next time to make more wings. When you make wings again using your leftover sauce, all you have to do is reheat the sauce in a bowl in the microwave and then add in your wings and toss. Serve your wings with celery and ranch on the side. *The macros below I listed are per wing depending on how much you want to make and for the sauce I calculated it for the entire jar since it will vary how much you use. Servings: About 20 wings depending on the size of your wings Macros per wing: Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 8 Fat: 6 Calories: 89 Macros for Sweet Smoky BBQ Sauce (This is for the entire jar) You will be able to make a few batches of wings with this jar. Net Carbs: 23 Fiber: 0 Total Carbs :23 Protein: 5 Fat: 0 Calories: 186  Ingredients:2 lb Mini Sweet Peppers 1 Rotisserie Chicken (4 cups) 1 Cup Buffalo Sauce 1 block Cream Cheese 1 bunch Green Onion (save 2 TBSP for garnish) 1 tsp Garlic Powder 1 tsp Onion Powder ½ tsp Pepper 1 Cup Shredded Cheddar Cheese divided in half (one to mix and one for topping) Instructions:To make these Buffalo Chicken Mini Peppers let’s start by making the chicken mixture. Get your Rotisserie chicken and shred it up as best as you can. In a bowl, add the chicken, with all the other ingredients except the peppers and save half the cheese and 2 TBSP green onions and set aside. Once your mixture is well combined, set it aside so we can prepare the peppers. Rinse and then cut each mini pepper in half long ways. You can choose to cut off the stem or leave it on. Stuff each pepper with the buffalo chicken mixture and top with shredded cheese. Place in Air Fryer on 380 for 5 - 7 minutes Drizzle with ranch and some green onions If you have leftovers you can easily use the chicken mixture as a dip or use it for something else. Alternatively you can cut this recipe in half. If you prefer making these in the oven, you can bake them at 400 for 7-10 minutes Servings: 24 Serving Size : 2 halves Net Carbs: 3 Fiber: 1 Total Carbs: 4 Protein: 15 Fat: 11 Calories: 174  Ingredients:4 Cut Da Carb Flatbreads (or any low carb flat bread you choose 1 Lb. Ground Beef 1 Cup Coleslaw ¼ Cup Diced Onion 1 ½ Cups Shredded Cheddar Cheese Salt & Pepper to your liking Sauce: 1 Cup Mayonnaise ½ Cup Sugar Free Ketchup 1 TBSP Mustard 2 TBSP Onion Powder 1 tsp White Vinegar ¼ Cup Diced Dill Pickles 1 TBSP Dill PIckle Juice Optional: Add 1-2 tsp Keto approved sweetener Instructions: Make the sauce: In a bowl, add in all the Big Mac Sauce ingredients and mix them together. I recommend letting the sauce sit for at least 15 minutes before eating so it can have time to build the flavor. Store in a jar with a lid and place in the fridge. This recipe will make 1 ¾ Cup of sauce total. Make the Big Mac Egg Rolls: Add your ground beef to a pan on medium high heat and add salt and pepper. Cook until your ground beef is browned and then set aside. If you are using Cut Da Carb Flatbreads then you can fold each flatbread in half and cut them down the middle. Then, cut once more the other way so you have little rectangles. You can also cut them into squares if you want to roll them up more like a traditional egg roll. For these, we are rolling them more like a taquito just because it worked out better for me with the filling and size I wanted them to be. In a bowl, add your ground beef, onion, coleslaw, shredded cheese and mix until well combined. Lay down a piece of your cut flatbread and place the ground beef mixture along the long side of the flatbread on the side closest to you. Then, holding it a little tight, roll it up away from you and add a little water or egg wash along the edge to seal it shut. Continue this process until you’re all done. Frying: (My preferred method) In a pan on medium heat, fry your egg rolls in Avocado OIl. These you don’t want to fry on medium high heat they do not take very long to fry. Fry them until they are golden in color and place them aside until all of your Big Mac Egg Rolls are done. Air Fryer: The cooking time might depend on the type of Air Fryer you have but for mine I did 350 for about 5-7 minutes or until golden in color. Make sure you spray your egg rolls with cooking spray before placing into the Air Fryer. Once your Big Mac Egg Rolls are done, serve with the Big Mac Sauce for dipping. Servings: 16 Serving Size : 1 Net Carbs: 3 Fiber: 1 Total Carbs: 5 Protein: 14 Fat: 11 Calories: 176 Big Mac Sauce Serving Size: 2 TBSP Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 1 Fat: 12 Calories: 118  Ingredients:1 Cup Mayonnaise ½ Cup Sugar Free Ketchup 1 TBSP Mustard 2 TBSP Onion Powder 1 tsp White Vinegar ¼ Cup Diced Dill Pickles 1 TBSP Dill PIckle Juice Optional: Add 1-2 tsp Keto approved sweetener Instructions:In a bowl, add in all the Big Mac Sauce ingredients and mix them together. I recommend letting the sauce sit for at least 15 minutes before eating so it can have time to build the flavor. Store in a jar with a lid and place in the fridge. This recipe will make 1 ¾ Cup of sauce total. Serving: 2 TBSP
Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 1 Fat: 12 Calories: 118  Ingredients:¼ Cup Chili Powder 3 TBSP Cumin 1 TBSP Paprika 1 TBSP Pink Salt 2 TBSP Garlic Powder 2 TBSP Onion Powder 1 TBSP Oregano 1 TBSP Black Pepper 1 TBSP Minced Onion , Dried ½ - 1 TBSP Sweetener (optional) Instructions:Mix all of the above seasonings into an 8 oz mason jar or any jar of your choice. I use these mason jars. Once you have added in all the seasonings, close the jar and shake it up. This recipe should fill up an 8 oz jar leaving just enough space to combine well when mixing. This jar makes 24 servings at 2 tsp per serving which is the same as a taco seasoning packet. A taco seasoning packet contains a sugar called Maltodextrin so if you want to mimic the taste of those packets you can add in sweetener if not you can leave it out. I normally don’t add sweetener but this is up to you. Servings: 2 tsp (makes 24 servings) Net Carbs: 1 Fiber: 0 Total Carbs: 1 Protein: 0 Fat: 0 Calories: 6  Jicama Fries are so good and a great alternative to keto french fries. I prefer to make my jicama fries in the air fryer but you can also bake them or fry them in oil whatever you prefer. It is best to boil your jicama fries in water for 10 - 15 minutes before but if you don't mind the crisp you don't have to. Jicama Fries are in my opinion the best keto french fries i just love the taste of these jicama fries. I have also tried this same method with turnips and rutabaga but jicama fries is still in my opinion the best but please do use this same method and try the others to see which is your favorite. You can also freeze these Jicama Fries to make it an easy dinner and those instructions can be found on the written recipe down below: Ingredients:1 Large Jicama 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Smoked Paprika ½ tsp Pepper ½ tsp Salt 1 tsp Thyme Instructions:Start by peeling your jicama and then cutting them into slices and then cut them into french fry cuts. The thinner the fries the better they will cook so cut them to your desired thickness. First we need to prep our Jicama fries and you have an option here. To soften the Jicama up to make the texture more like a potato we need to boil them first for about 10 to 15 minutes. You can also place them in the microwave but may take longer. If you don’t mind the crisp of these you can skip this step. Once you have boiled your jicama fries, remove them onto a paper towel to remove that excess water. Frying Instructions: Season your jicama fries with the seasonings listed above. Add some Avocado oil to a hot pan and fry your jicama fries on medium heat until golden brown Air Fryer Instructions: Place your jicama fries into a bowl and toss in your Avocado oil and seasonings and mix it around until all of your jicama fries are fully covered in your seasonings. Then place onto your Air Fryer tray or basket and Air Fry at 400 for 10-15 minutes. If you did not boil them first it may take 25 to 30 minutes. You can also freeze your jicama and reheat in the air fryer on another day but if you do freeze them make sure you line them up on a parchment paper on a tray and place them in the freezer until they are frozen and then transfer them into a Ziplock bag. This will prevent them from getting stuck to each other. Servings: 6 Net Carbs: 5 Fiber: 6 Total Carbs: 11 Protein: 0.9 Fat: 0.1 Calories: 49 |
