Protein bars. They’re usually all pretty high in sugar, meaning that they do the opposite of filling you up: they actually cause your insulin to spike to deal with all that blood sugar, and then you’re tired again shortly afterwards, and you want to reach for another one to fill you up shortly. Sound familiar?

I developed this recipe based on my own tinkering to come up with something similar to Epic bars, which are similar to jerky but mixed with other delicious spices and flavors and shaped into a convenient bar shape.

They are so handy, but get a little spendy after a while, so I decided to create these homemade low sugar protein bars based on EPIC® Bars.

They are the perfect protein-and-fat snack to have when you just need something to tide you over until your next meal. And, they’re low in sugar, so they won’t send you into a sugar-craving withdrawal tailspin! You just need a dehydrator to make them, but you could also make them in an oven set to its lowest temperature with the door cracked open with a wooden spoon.

If you want to do your own reset and experience the power of real food to help you reduce sugar cravings, have more energy, sleep better, have clearer skin, effortless periods, and favorite jeans that fit perfectly, now is the time to get started! Check out my ebook, Radiant Reboot: Reclaim Your Health, Increase Your Energy & Reboot Your Life in 30 Days. It walks you through doing a real food challenge step-by-step, giving you actionable tips along the way. It’s a nutrition coach in a book: everything I would teach you if I were working with you one on one as one of my clients.

Homemade Epic Bars
Low sugar meat-based protein bars.
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  1. 1 pound grass-fed ground sirloin or other lean meat (lean is important, in this context!)
  2. ¼ cup coconut aminos
  3. 1 cup chopped pecans
  4. 1 tsp ground ginger
  5. 1 tsp ground sage
  6. 1 ½ tsp sea salt
  7. ¼ tsp ground black pepper
  8. ¼ cup dried cranberries or blueberries (only if not on a Radiant Reboot, RESTART® Program, etc.)
  1. Put all the ingredients except the meat into a food processor and blend until it becomes a paste. If you don't have a food processor, you can chop the nuts up very finely and then mix it with the remaining spices and coconut aminos.
  2. Mix the pecan mixture with the meat by hand until it's all combined. Form the meat into bars that are about 4-5 inches long, two inches wide, and a half inch thick.
  3. On parchment paper cut to fit the size of the dehydrator, or cut to fit the size of the tray in the oven, place the bars side by side, but not touching, so that air can flow around them.
  4. Dehydrate the bars for 6 hours. They will darken but still be moist in the middle.
  5. Store in ziplock baggies and take them with you in your purse for a snack to have throughout the day. I like to store mine in the freezer, wrapped in plastic wrap, and take one out at the beginning of the day to bring with me in my purse for the day.
  1. They are so yummy!
Adapted from EPIC® Beef Bars
Adapted from EPIC® Beef Bars
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