Keto GU – a Travel and Exercise Energy Fuel

Finally, a homemade Keto energy fuel! Do you know what a GU or a power gel is? Yes, Keto GU is just what it sounds like – carbohydrate loaded, ingredient loaded, glucose loaded packs that are meant to refuel and energize you for endurance activities. That old school thinking, that all you need is more glucose to keep going, how wrong that is! Refueling yourself with glucose packed snacks will only keep you dependent on carbohydrates for energy and you will need to refuel quite often never tapping into using fatty acids and ketones for longer, sustained energy.

Inspired by my awesome brother in Germany, who started making his own Keto energy pouches for his long-distance inline skating races, I designed this recipe for endurance activities such as hiking, running, biking, climbing, racing, even camping or just even for real good Keto food on the go. I’d also gotten pretty darn tired of having to spend $3 every time I wanted a nut butter pack for a run, so why not just make my own? Problem solved. My GU is loaded with all the good stuff, with two awesome flavor options.

I know the whole “carb loading” theory all too well; I bet many of you can relate. I used to live off carbohydrates. During exercise I would eat all kinds of gels and bars that were packed with glucose. Little did I know I was setting myself up for bonking, just the thing that these Keto GU energy packs are meant to prevent!

You’ve got to try these Keto GU’s! They are so cost-effective, super simple to make, and I make them even simpler by making them right in reusable food pouches. My Keto GU will give you energy that lasts longer and spares your glycogen reserves. Plus, they taste amazing. I’ve got two flavor options for you, Chocolate and Vanilla Coconut. Try them both and enjoy!

Print Recipe
5 from 2 votes

Keto GU

Prep Time15 mins
Total Time15 mins
Course: Snacks
Servings: 4 servings (two 3.5 oz pouches)
Calories: 181kcal


  • 1/3 cup nut/seed butter almond, peanut, cashew, nut butter of your choice
  • 1/3 cup coconut butter
  • 3 Tbsp. MCT oil
  • 2-3 tsp. raw honey or maple syrup, *see notes
  • 2 tsp. cacao powder or 1 tsp vanilla powder for Vanilla Coconut Keto GU
  • 1/4 tsp. sea salt
  • 1-2 tsp. Erythritol or a few drops of liquid stevia, as desired

Optional Add-ins - if you'd like a little bit of crunch

  • 2 Tbsp. nuts or seeds, finely chopped Macadamia nuts are my favorite choice
  • to taste coconut, unsweetened shredded


  • Put all the ingredients into a high-powered blender. Blend for 20-30 seconds until everything is combined.
  • You want your finished GU to be runny enough to pour. If your nut butters are too hard you can add an extra tablespoon of MCT oil to soften it up, or run the blender longer and the mixture should warm and soften up enough to be pourable.
  • Pour the mixture into two 3.5-ounce reusable food pouches. Pouring it through a wider mouth funnel makes it easier. Be careful not to overfill your pouches and try not to get any of your Keto GU on the seal of the pouch.
  • Use right away or store in the fridge for up to 2 weeks. You can also freeze the pouches for use as needed.


*Raw honey is added for endurance events and athletes using this for longer or more intense events.
1 tsp. of honey will provide 5 grams of carbohydrates to keep glycogen stores filled during more intense or sustained activity. You have the option to double the amount of honey in this recipe as needed for refilling glycogen. Alternatively, you can omit the raw honey completely, if you do not want the extra carbohydrates, and use a Keto friendly sweetener such as Lakanto Maple-flavored Syrup, stevia, or monk fruit. See the nutritional information for the complete carbohydrate count with ½ tsp. of honey per serving.


Calories: 181kcal | Carbohydrates: 10g | Protein: 4g | Fat: 15g | Saturated Fat: 6g | Sodium: 129mg | Fiber: 4g | Sugar: 2g | Calcium: 0mg | Iron: 0mg