With Christmas next week, the WTF team bring you a versatile favourite for #WhatTheFatFriday which is fast and simple to make – perfect for end of year functions, on the go or wrapping up in cellophane as an LCHF gift. Enjoy!

Nut Butter Bars

A word from Chef Craig: This recipe is a great base for experimenting with by swapping in and out various nut butters and flavours that you enjoy. Have a go at the recipe, and if you make too much you can always take it round to people when you visit over the festive season.

A word from The Fat Professor, Grant Schofield: I always get asked about portable LCHF food for training, lunches and so forth. This one is a great idea and doubles as a low carb Xmas gift!

A word from The Whole Food Dietitian, Caryn Zinn: Home-made Christmas gifts are where it’s at for me – some effort and thought goes a long way and these nut butter bars make a nice alternative to a boring box of chocolates. But remember “Don’t go nuts on nuts”. While nuts are a great source of nutrients, particularly protein and fat, too much of a good thing could come back to bite you. A good example of this is with the essential fat, omega 6. Nuts contain a lot of it, eating too much (in relation to the other essential fat, omega 3) can actually increase inflammation rather than reduce it. This doesn’t mean avoiding nuts, it just means having small portions only once a day, and treating these delicious  little nutty treats as exactly that…treats.

Prep time: 15 minutes

Cook time: 8 – 12 minutes

Serves: 10

Carb count: 5g per serve


  • Blender
  • Sauce pan
  • Bowls
  • Whisk
  • Baking dish
  • Greaseproof paper
  • Pre-heated oven @ 160C


  • Chia seeds 40g, ¼ cup
  • Butter 350g, 1 ½ cups
  • Chocolate 85% or 90% 100g, ⅔ cups
  • Eggs whisked 6
  • Xylitol (or stevia to taste) 30g, 2 tbsp
  • Cocoa 120g, 1 ⅓  cups
  • Baking powder 10g, 2 tsp
  • Almond butter 90g, ⅓ cup
  • Ground nuts (almonds or hazelnuts work best) 150g, 2 cups
  • Peanuts chopped (optional) 30g, 3 tbsp


Start off by grinding your chia seeds in a blender, you can grind a whole pack and keep them for other uses. Melt the butter in a pan on a low heat then add in the chocolate and stir together until the mix is smooth and melted together – you can do this in a microwave by putting the chocolate and the butter together and giving it 20 second bursts and stirring in between. Pour the chocolate mix into a bowl or a food processor then add in the whisked eggs followed by the remaining ingredients. Using a food processor makes the job really easy and ensures the mixture is perfectly incorporated and emulsified.  Line a baking dish with greaseproof paper and pour the mixture into the dish, top the slice with a piece of greaseproof paper to keep the top from getting too dry. Bake the slice for 8 – 12 minutes depending on the size of baking dish you have. Once the slice is cooked allow to cool completely before portioning and storing in an air-tight container in the fridge for a week to ten days. You can also freeze this and due to the high fat content it barely needs defrosting – it stays a similar consistency but gets super cold!


Join the discussion 2 Comments

  • Pae says:

    Hi do you have chicken and fish dishes if you don’t eat meat?

    • What The Fat? says:

      Hi Pae,

      some people who are vegetarian or semi-vegetarian interpret meat as red meat, others as any meat but fish, and still others as the flesh of any animals. Most of the vegetarians I’ve known in my life eat chicken, because hens aren’t cute I suppose, even though this is not strictly vegetarianism.

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