• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Free Course
  • Keto Calculator

KETOGASM logo

  • Keto Recipes
  • About
    • Disclaimer
    • Privacy Policy
  • Meal Plan
  • Podcast
menu icon
go to homepage
search icon
Homepage link
  • Keto Recipes
  • About
  • Book
  • Meal Plan
  • Podcast
  • Contact
  • Disclaimer
  • Privacy Policy
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Food » Pumpkin Seed Bark Recipe - Dark Chocolate & Sea Salt

    October 31, 2017

    Pumpkin Seed Bark Recipe - Dark Chocolate & Sea Salt

    Jump to Recipe Print Recipe

    Now that I have a plethora of roasted pumpkin seeds, I thought it would only be fitting to make a pumpkin seed bark complete with dark chocolate and sea salt. After all, it's Halloween! My absolute, all-time favorite holiday of the entire year. Since my kids are going to be raking in sweets trick-or-treating tonight, I figured I would indulge in a special occasion treat myself.

    Don't forget to PIN it for later!

    Dark Chocolate & Sea Salt Pumpkin Seed Bark - Low Carb, Keto Friendly, Gluten-Free

    Can I eat dark chocolate on keto?

    Dark chocolate is a tricky ingredient! If you choose a dark chocolate with a really high cacao percentage, the carbohydrates will probably be low enough to fit within your carb limits as a treat here and there. The problem is that even the chocolate bars with 90% cacao still have added sugar in them.

    If you are avoiding added sugar in addition to watching your carb intake, your best bet would be to find a decent sugar-free chocolate to use or stick with 100% cacao. Although it's bitter, pure cacao nibs are just that: cacao. No sugar or weird additives you have to watch out for.

    I'm not huge on sweets in general, but for a dark chocolate bark recipe, pure cacao was a bit too bitter for my taste, and I decided to go with a sugar-free dark chocolate sweetened with stevia and erythritol instead.

    Dark Chocolate Pumpkin Seed Bark with Sea Salt - Can I eat dark chocolate on keto?

    Is sugar-free chocolate low carb?

    It depends on what you mean by sugar-free. Most of the sugar-free chocolates and candies you find at the grocery store contain maltitol. This ingredient has a high glycemic index, so it will spike your blood sugar, cause sugar cravings and can even affect nutritional ketosis. It's also a prime suspect for those not losing weight on keto. Maltitol is essentially sugar; the fact that they can legally label them "sugar-free" and get away with it still surprises me. Oh, it'll also probably leave you with horrible gas, bubble guts, or worse yet, make you crap your pants. So there's that. Don't do it, guys.

    If you want a keto friendly sugar free chocolate, look for brands that sweeten with erythritol or stevia. Both of these ingredients have a zero glycemic index and taste incredible. They also don't cause the usual gastrointestinal distress that maltitol causes. If you love a little sweetness in your chocolate but can't do sugar, Lily's chocolate is a pretty good choice. It's really low in carbs and is sweetened with both stevia and erythritol. Some of the bars do contain soy, however, so be aware if that's something you avoid in your diet. And if you know of any other good healthy chocolate choices, let us know in the comments below!

    Low Carb Pumpkin Seed Bark - Keto Friendly - Is sugar free chocolate low carb?

    Looking for other low carb chocolate recipes to satisfy your Halloween sweet tooth?

    Try one of these:

    • Keto chocolate with macadamia nuts & sea salt
    • Keto chocolate pots de creme
    • Low carb chocolate chip pancakes

    Pumpkin Seed Bark Recipe with Dark Chocolate & Sea Salt

    Pumpkin Seed Bark Recipe - Dark Chocolate & Sea Salt

    Pumpkin Seed Bark Recipe - Dark Chocolate & Sea Salt

    A decadent dark chocolate treat with a perfect punch of sweet and salty.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 5 minutes
    Cook Time: 5 minutes
    Total Time: 10 minutes
    Course: Dessert, Snack
    Cuisine: American
    Special Diet: Gluten-Free, Vegetarian
    Servings: 10 pieces
    Serving Size:
    Net Carbs: 3g
    Author: Tasha

    Ingredients

    • 3 oz dark chocolate Lily's brand sweetened with Stevia & Erythritol or at least 90% dark
    • ¼ cup roasted pumpkin seeds
    • ½ tbsp sea salt

    Instructions

    • Melt dark chocolate in a microwave-safe bowl for 30 seconds. Stir and microwave for an additional 30 seconds. Repeat until the dark chocolate has completely melted. 
    • Reserve a small amount of the roasted pumpkin seeds to sprinkle on top, then combine the rest of the seeds with the melted chocolate. 
    • Pour chocolate pumpkin seed mixture into an 8 x 4-inch baking pan lined with parchment paper. Use a rubber spatula to help transfer the mixture into the container and smooth it into an even layer.
    • Evenly sprinkle the sea salt and reserved toasted pumpkin seeds on top of the mixture. Allow the mixture to stand at room temperature until set (about 2 hours) or pop in the fridge for 10 to 15 minutes to speed the process.
    • Cut chocolate into 10 pieces.

    Notes

    There are 17.1 grams of erythritol in the total recipe that can be subtracted from the carb count. 17.1/10 = 1.71 g erythritol per serving for a net carb count of:
    5g total - 2g fiber - 1.71g erythritol = 1.3g net carbs
    While Lily's dark chocolate doesn't contain sugar, it does contain soy. You can sub regular dark chocolate, but it does contain small amounts of sugar.
    If you are avoiding both soy and sugar in your diet, you can try 100% cacao nibs in place of the dark chocolate.

    Nutrition

    Nutrition Facts
    Pumpkin Seed Bark Recipe - Dark Chocolate & Sea Salt
    Amount per Serving
    Calories
    37
    % Daily Value*
    Fat
     
    3
    g
    5
    %
    Sodium
     
    348
    mg
    15
    %
    Potassium
     
    12
    mg
    0
    %
    Carbohydrates
     
    5
    g
    2
    %
    Fiber
     
    2
    g
    8
    %
    Protein
     
    1
    g
    2
    %
    Net Carbs
     
    3
    g
    6
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Mention @KETOGASM or tag #ketogasm!
    Tasha
    Tasha

    Hi, I'm Tasha–nutritionist, recipe developer, and multi-published cookbook author.

    « Spicy Chicken Sausage [Recipe] - Low Carb, Gluten-Free
    Raspberry Glazed Chicken Wings [Recipe] »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    About Ketogasm

    Welcome to Ketogasm! Here you will find keto-friendly recipes, meal plans, and nutrition resources to help simplify ketogenic diet and lifestyle changes.

    More About The Site →

    Stay connected

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
    • RSS Feed

    Featured in

    Ketogasm has been featured in these sites

    Trending Recipes

    • Easy Keto Stuffed Bell Peppers without Rice
    • Sugar-free Keto Taco Seasoning Mix
    • Keto Chili Con Carne
    • Keto Smoothie Recipe (Low Carb, Sugar-Free)
    • Keto Fried Chicken Recipe Baked in Oven
    • Creamy Garlic Chicken Soup [Recipe]

    Keto Spring Salads

    • Keto Tuna Salad with Avocado (No Mayo!)
    • Keto Broccoli Salad Recipe [Low Carb, Gluten Free]
    • Shrimp Salad in Avocado Boats [Low Carb, Keto]
    • Cold Sesame Cucumber Noodle Salad [Recipe]
    • Keto Kale Salad with Avocado, Chicken, & Lemon Dressing
    • Keto Egg Salad [Low Carb, Gluten Free]

    All the best keto recipes in one spot – get the free Keto App

    Keto Diet icon

    Footer

    Featured Favorites

    Stack of almond flour pancakes on plate with strawberry in background.
    Pouring salad dressing over kale salad in bowl.
    Up close photo of roasted poblano pepper with chorizo sausage and crema cotija garnish
    Stuffed peppers in casserole dish.
    Bowl of chili garnished with avocado, cheese, and cilantro
    tablespoon scooping taco seasoning from mason jar
    Low Carb Smoothies
    Keto Fajitas

    · Copyright Ketogasm © 2023 ·