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  • María Fernanda López

Caramel Peanut Butter Keto Popcorn Bars (Gluten Free!)

Caramel, chocolate and peanut butter. A combo that always works so well together, the dream team as I like to say with some recipes, and oh well... these keto popcorn bars are definitely scoring some points to our tastebuds!

And guys, I these bars are also super easy to make so that makes it a double win, we are keeping it very simply but at the same time tasteful, nourishing, gluten free and of course, low carb!

About these Caramel Peanut Butter Keto Popcorn Bars:

Well, I'm a fan of popcorn, always have been and the fact that it's a gluten free snack and that the ideas with popcorns are endless besides just throwing them into your mouth and hope you catch it, from a good movie night. We can all agree that popcorn is FUN.

For these bars we are using my favorite low carb sugar replacement and syrups, also keto certified so you know their ingredients are legit. I'm talking about Rx sugar, I'm using their caramel syrup and alullose.

For this recipe you can also add some plant based protein in vanilla flavor it add some volume, flavor and nutrient density.

The one the I typically use is from Nuzest, made with simple ingredients plus it's also low carb, this is one of the parts that makes this recipe thicker, along with melted chocolate also from the base. You can use the discount code PURELYHL for discount!

For extra flavor and creaminess!

In this recipe I also included some low carb chocolate, feel free to use your favorite one, I melted a 90g chocolate bar and added it to the mix to create a thicker and more dense base. Plus if you use a good sustainable chocolate bar you'll also get an addition of antioxidants!

The perfect afternoon snack, dessert for any day of the year really, although the popcorn I'm using here is seasonal and limited edition! To share or not to share. These are just a great and delicious snack bar; source of protein, fiber and antioxidants.

For the toppings I simply used the RxSugar keto caramel syrup on top of the popcorn, peanuts and chocolate chips... guys, these are just so epic! And I even experimented with pork panko for these bars but feel free to use almond flour instead!

Overall, these are the ingredients needed for these Caramel Peanut Butter Keto Popcorn Bars:

A high protein bar alternative, good DIY that are truly another level and seriously irresistible! You can even add some collagen powder to add some gut health too!

To keep everything low carb I used my favorite sweetener that replace sugar 1:1, this is the granulated monk fruit from Rx Sugar, this is a great keto friendly and diabetic option for all my sweet pies out there.

The full instructions will be below along with the nutritional information per serving. This is just a super easy and flavorful recipe for you to enjoy and your body will love; source of fiber, nutrients and flavor!

Overall this recipe is:

  • Low Carb

  • Keto Friendly

  • Gluten Free

  • Meal Prep Friendly

  • Delicious!

The end result

Chocolate, caramel, peanuts and popcorn heaven in a bar! These are easy to make, and flavorful thanks to the popcorn, vanilla protein and keto caramel syrup. The consistency? Well, melts in your mouth and it's completely insane...

Super satisfying and great tasting that anyone can prepare, no high cooking skills required! Plus if you are trying to incorporate some nutrient dense snacks, these will be perfect for you! Protein, healthy fats, flavor... I've got you covered!

These are great to meal prep, who also loves having their healthy sweets on hand for any occasion? Ready to attack that sweet tooth. These are just perfect and it makes plenty, enough for you to share... or maybe not! Keep these on your freezer and you are all set!

This is a great recipe that your family or friends will love! Easy to prepare and elegant and fun no matter the occasion, this recipe is made to enjoy in the most effortless and most delicious way ever, I mean... only simple and minimal ingredients in a healthy gluten free and low carb in this one simple recipe!

Sharing is caring!

Remember that sharing is caring so please spread the love by saving, sharing or bookmarking this recipe for later. To cook with your loved ones on one of your amazing brunches or friend gatherings!

With love,



Try more recipes here!


Caramel Peanut Butter Keto Popcorn Bars

By María Fernanda López

Serves 12 servings




  • 2 cups of air popcorn

  • 1/4 cup of peanuts

  • 3 tbsp of low carb chocolate chips

  • 1/2 cup of Rx Sugar Keto Caramel Syrup


  1. Mix all the ingredients for the base very well.

  2. Press the dough into a or 8x8 dish.

  3. Top with the popcorn, peanuts, chocolate chips and drizzle the caramel syrup.

  4. Freeze for 4 hours or overnight.

  5. Cut into 9 pieces and enjoy!



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