Four Keto Friendly Protein Bars, And Nine To Avoid

Quest Bars, Grenade Carb Killa Protein Bars, Just The Cheese Bars, and beef jerky top our list of keto friendly protein bars.

Keto Friendly Protein Bars

Not all protein bars are created equal. Some of them are high fat and low carb while others will throw you straight out of ketosis. You want to check the nutritional label and the ingredient list to make sure that what you’re putting into your body is something you can eat while doing the ketogenic diet. Yes, it’s tempting! The bars have delicious sounding flavors like chocolate chip cookie dough, birthday cake, or brownie batter. But, remember, too many baked goods may be what made it necessary for you to go keto in the first place. So, let’s do a run through of some keto friendly protein bars.

Luna Bars

You’ll be be over the moon with disappointment if you eat a Luna Bar while on keto. They may be gluten free but they’re not free of carbs. Even though Luna Bars may have fiber, their net carb count is still too high (net carbs being the total number of carbs minus the grams of fiber and sugar alcohols per serving; that’s what actually counts toward your daily consumption of carbohydrates.)

Cliff Bars

Cliff bars are not keto friendly. They pride themselves on having ingredients like nuts, dried fruits, rolled oats, and chocolate. If you know how to eat sweets on keto, then you know that sugar free chocolate can actually help keep you in ketosis because it’s full of sugar alcohols and high in fat.

But regular chocolate, as opposed to unsweetened dark chocolate, caries a serious glucose punch. It might as well be fruit punch! In fact, a Cliff Bar is as good for ketosis as a glass of fruit juice. Cliff bar? More like Cliff Barred from the ketogenic diet.


You might think RXBars are your friends because they lay out their ingredients so plainly on the label. That’s like the food version of emotional vulnerability right? Wrong! Cesar probably thought Brutus was his friend too, then Cesar got stabbed to death in the Roman senate! “Et tu, RXBars?” Yes, these too cannot be trusted!

Kind Bars

More like Unkind Bars! Nuts might be healthy but not when they’re covered with sweetness and surrounded by dried fruits they are not keto friendly protein bars. Check out the eight keto nut butters you should be eating to get your fix of pecans, walnuts, and filberts. But skip the peanut butter; it’s too much of an inflation risk. 

Keto friendly protein bars

Quest Bars

These low carb protein bars are high in flavor, and they taste even better if you microwave them for 10 seconds (otherwise they have a texture comparable to taffy). Even Quest Protein Cookies are keto friendly! But don’t confuse a Quest cookie with a Lenny and Larry cookie! Those are really just cookies! They’re not made by following keto friendly almond flour recipes, and they’re actually two servings per cookie!

Grenade Carb Killa Protein Bars

As the name implies, Grenade Carb Killa Protein Bars are keto friendly protein bars. They come in a variety of flavors, and the varying textures of their ingredients lend these bars a candy like quality. The brand also manufactures spreads and “fat burning supplements”.

One Protein Bars

One protein bars are high in protein, gluten-free, and low in sugar. But don’t be fooled, they still have enough carbs to compromise your diet! They may contain roughly 10 grams of carbohydrates each, but when the amount of carbs you can have daily hovers around 20 to 25 grams you can’t just burn through your allotment with a single bar.

Beef Jerky Is Keto Friendly


Jerky is often protein bar adjacent in display cases. And sometimes jerky is even shaped like a bar! But looks can be deceiving. Some jerkies are actually high in added sugar thanks to their flavors. So, make sure to examine the packaging to make sure the jerky you’re eating is safe eating jerky.

Primal Thin

Primal Thin makes protein bars that come with 20 grams of  grass fed whey protein, one net carb, and 130 calories. The trade off? They have 18 grams of dietary fiber, which, by their own estimate, is 72% of your daily recommended fiber. There is nothing primal about that much fiber! Unless they mean the primal scream you may release when you have to confront the reality of having consumed that much fiber! Two of these in one day? OH NO! It’s not even meant to be a meal replacement! It’s just that much fiber because it’s the only way this bar can exist. Shame!

Just the Cheese Bars

These bars are made by baking cheese in an oven until it's crispy. So of course they’re a keto friendly bar! 0 carbs, some protein, and a high amount of fat! A fun non-sweet flavored alternative to bars that should leave you satiated since fat raises the levels of hormones that leave you satiated and lowers levels of hormones that make you hungry.

Protein Bars With Too Much Fiber Are Not Keto Friendly

Atlas Bar

The Atlas Bar carries the whole keto diet on its shoulders. It claims to be keto friendly, but some bars have 9 grams of net carbs. What are you supposed to do with the rest of your day?! Yeah, maybe it’s not a good idea to hold such a sizable portion of carbs on your shoulders! Also, some bars have upwards of 50% of your daily recommended fiber while only having 18% of your daily recommended fat. It’s a high fat low carb diet, remember?! Yeesh!

ON Cake Bites

Optimum nutrition cake bites neither taste like nor do they provide optimum nutrition. They may come with a solid amount of protein and fat, but they’re also high in carbohydrates. Do not chew gently upon that cake bite; rage, rage, against the semblance of delight!

No Cow Protein Bars

High in protein, low in sugar, dairy free, gluten free, plant based, vegan, non-GMO, and high fiber! No Cow protein bars are a suitable bar if you’re on keto. HOWEVER! They’re also low in fat, which means they won’t be as satiating, and they’re also roughly 70% of your daily recommended fiber. The combination of not satiating and being too high in fiber means you’re more likely to over do it and then experience abdominal pain, flatulence, constipation, or loose stool. And you know what they say about loose stool, “Loose shits sink ships. Goodnight everybody! I’ll be here all week because I ate too many No Cow Protein Bars and must be within walking distance of a toilette at all times!” Too much? So is 72% of your daily recommended fiber in the form of a product that takes 5 bites to eat! “Hey, could you please not say that about our product?” “Hey, could you please put a big warning on each of your bars to not eat too many?” “Wow, did that happen to you???” “This is like Avengers: Endgame. It’s the one timeline where I survived!” (Oh, shush, you had plenty of time to see that movie!)