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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