Nutri-grain knock-offs Version 2.0 – STILL LOW CARB!

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It’s been a rough couple of weeks, both the Hobbit and The Lady have been suffering with this damn cold that is going around.
Not fun. With this way of life, I’ve discovered that certain things I used to take for granted need to change. When I would get sick in the past, I’d be shoving cold meds down my throat and sucking down spoon after spoon of cough syrup. Ugh. Have you read the labels on some of that stuff?


We’ve been doing some old-school, home remedies that have helped. The carbs have gone up a little, I figure if I’m going to have sugar, it’s going to be in a beneficial in some form (honey- raw and local). Not a lot of it, just a little mixed in with apple cider vinegar and some cayenne pepper. It actually works! The downside to this is I haven’t been very productive in the kitchen:(. Last night I decided to change that as we finally ate up the last of the first run of my Nutri-grain knockoffs. They weren’t very pretty the first time around, they tasted ok but wasn’t quite what I had hoped. So, with that in mind and all this new experimenting I’ve been doing, I decided to give them a reboot. I like them much better this time :). What is the key? A different ingredient than I’ve been using in the past – pepitas. The Lady has been enamored with them for a while and I finally gave them a shot.

What are pepitas? Pumpkin seeds :). Yeh, I know, big surprise the Hobbit is using more pumpkin stuff, huh? These are actual pumpkin seeds, though I suspect if I was ambitious enough I could do the same with my kabocha seeds but seriously, I’m too lazy to shuck them from the husks, I’ll buy seeds instead :). In our area, I can get raw, organic pepitas for about $5\lb, the same with roasted. Next time, I’ll get the roasted and save some time. Pepitas are pretty comparable to almonds in the nutritional department – 56 calories, 1.6 carbs, 0.6 fiber (1 net carb), 5g fat and 3g protein per tbsp. Almonds are 33 calories, 1.2 carbs, 0.7 fiber (.5 net carbs), 3g fat, 1g protein. So, while pepitas have twice the carbs, they have also almost twice the fat and 3 times the protein. Fair trade-off if you ask me, when used in moderation. So, get some pepitas, toss them in the food processor and pulse. Instant pepita flour. It’s finer than almonds – more silky and soft, not course – with a nice, smooth flavor. I used it in this recipe and wow, what a difference over the almonds I used before. Look at that crust! Nice and smooth! It stays together better too :). How bad did it screw up the macros?

Not bad at all. 2 net carbs per bar. I’ll take that:)

Here we go, ready?

Nutri-grain knock-offs, Version 2.0


  • 8.00 tbsp(s), Raw Pepitas (roasted then ground)
  • 2.00 tsp(s), Finely Ground Flaxseed
  • 1 tsp(s), baking soda
  • 0.50 tsp, Spices – Cinnamon, ground
  • 0.25 tsp(s), Sea Salt
  • 0.25 cup(s), Coconut Oil (melted)
  • 1.00 tsp(s), Vanilla extract
  • 3.00 tbsp(s), Water
  • 2.00 egg, Brown, Large
  • 1.00 scoop (33.6 g), Whey Protein Isolate – Vanilla (low carb, I use Dymatize Elite)

Preheat oven to 350F

You know how I work – simple and as little steps as possible. Whisk the eggs with the coconut oil until combined, don’t need to go nuts here, just mix it up well. Add the rest of the ingredients to the bowl, then using a rubber spatula or good spoon, mix it together until you get a solid, firm dough. Should be able to roll into a ball without sticking too much to your hands. Wrap in plastic wrap and put in the fridge while making your filling. I made the cranberry-orange, but you can use a variety of fillings like I show below:


  • 1 cup water
  • 1/2 cup stevia
  • 1/4 cup frozen blueberries, strawberries, cranberries, cherries, etc
  • 1/2 tsp xantham gum

While dough is setting, mix stevia in with water, then bring to a gentle boil on the stove. Add blueberries and let boil until reduced by half. Add xantham gum while wisking briskly until all dissolved. Remove from heat and let cool for about 10 minutes.

Get your dough out, place between two sheets of parchment or silicon mat, then roll out into a large rectangle. Using a pizza cutter, cut into even segments. I used a total of 16 rectangles to make 8 bars. Put some filling up the middle of every other rectangle, keeping it about 1/4″ from the edges all the way around.

Nutri-grain knockoffs Ver 2.0

Place one piece without filling over the top of one with filling until all of the bars are covered, then using a fork (or pastry crimper if you have one…obviously I don’t 🙂 ), crimp the edges down.

Nutri-grain knockoffs Ver 2.0

Pop in the oven for about 15 minutes or until the edges start to brown.

Nutri-grain knockoffs Ver 2.0

Place on a rack to cool, then EAT!!

Nutri-grain knockoffs Ver 2.0

Nutri-grain knockoffs Ver 2.0

NUTRITION COUNT PER BAR (based off my ingredients, double-check your numbers!): Calories: 171, Protein: 9g, Fat: 15g, Carbs: 3g, Fiber: 1g, NET CARBS: 2g

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