These keto chocolate nut clusters are toasted almonds, walnuts and pumpkin seeds bound together with melted dark chocolate and finished with a pinch of flaky salt. They take 15 minutes plus setting time and make 12 clusters, each with about 140 calories and roughly 4.5 g of net carbs. The secret is using very dark chocolate, 85% cocoa or higher, so you get a rich chocolate hit with far less sugar than a regular chocolate bar.
- Makes: 12 clusters
- Serves: 12 (1 cluster each)
- Prep time: 10 minutes
- Cook time: 8 minutes, plus 30 minutes to set
- Total time: about 50 minutes
Ingredients
- 80 g (½ cup) whole almonds
- 40 g (⅓ cup) walnut halves
- 30 g (¼ cup) pumpkin seeds
- 120 g (4 oz) dark chocolate, 85% cocoa or higher, or a sugar-free dark chocolate
- 1 teaspoon coconut oil (optional, for a glossier finish)
- A pinch of flaky sea salt
- ½ teaspoon vanilla extract or a pinch of cinnamon (optional)
Method
- Heat the oven to 180°C (350°F), or 160°C (325°F) for a fan oven. Spread the almonds, walnuts and pumpkin seeds on a baking tray.
- Toast for 6 to 8 minutes, until fragrant and lightly golden. Watch them closely, as nuts burn quickly. Let them cool for 5 minutes, then roughly chop the walnuts.
- Line a tray or large plate with baking paper.
- Break the chocolate into a heatproof bowl with the coconut oil. Melt it over a pan of barely simmering water, without letting the bowl touch the water, stirring occasionally. Or microwave it in 20-second bursts, stirring each time.
- Stir the vanilla or cinnamon into the melted chocolate, then add the nuts and seeds and stir until everything is coated.
- Spoon 12 heaped tablespoons of the mixture onto the paper, leaving a little space between them.
- Sprinkle each cluster with a few flakes of salt.
- Chill for 30 minutes, or until firm.
Tips
- Choose the chocolate carefully. The higher the cocoa percentage, the lower the sugar. Check the label: 85% chocolate usually has about half the sugar of 70% chocolate.
- Melt it gently. Chocolate can seize, turning thick and grainy, if it gets too hot or a drop of water gets in.
- Toast the nuts. It takes a few minutes but gives a much deeper flavor.
- Keep portions small. These are rich, and one cluster is usually enough to satisfy a chocolate craving.
- Use a cookie scoop for even sizes, so the carb count per cluster stays accurate.
Swaps and variations
- Nuts: use pecans, macadamias, hazelnuts or Brazil nuts. Macadamias and pecans are lowest in carbs.
- Seeds: swap the pumpkin seeds for sunflower seeds, or add a tablespoon of chia seeds.
- Coconut: add 2 tablespoons of unsweetened coconut flakes.
- Nut-free: use only pumpkin and sunflower seeds with coconut flakes, and check that your chocolate is made in a nut-free factory.
- Spiced: add a pinch of chili or a little orange zest.
- Peanut butter: stir a tablespoon of unsweetened peanut butter into the melted chocolate.
Nutrition per cluster (estimate)
One serving is one cluster. These figures were calculated from USDA FoodData Central values for 70 to 85% dark chocolate, almonds, walnuts, dried pumpkin seeds, coconut oil and salt. Chocolate with 85% cocoa or more, or sugar-free chocolate, will be a little lower in sugar and carbs.
| Nutrient | Per cluster |
|---|---|
| Calories | 140 kcal |
| Protein | 3.5 g |
| Carbohydrate | 7 g |
| Fiber | 2.5 g |
| Net carbs | about 4.5 g |
| Sugars | 3 g |
| Fat | 11.5 g |
| Saturated fat | 3.5 g |
| Sodium | 35 mg |
Most of the fat comes from the nuts and seeds, which are mainly unsaturated, while the cocoa butter in chocolate is mostly saturated. Our guide to keto nuts and seeds compares the carbs in each, and our guide on how to calculate net carbs explains the numbers.
Contains: tree nuts (almonds, walnuts). Many dark chocolates also contain milk or soy lecithin, or may be made where milk and nuts are handled, so check the label.
Sugar-free chocolate and sweeteners
Sugar-free chocolates are usually sweetened with erythritol, stevia, maltitol or other sugar alcohols. Erythritol and stevia have little effect on blood sugar, but maltitol raises it more and can cause bloating and diarrhea in larger amounts. Our guide to sugar-free candy on keto explains which sweeteners to look for. If you keep pets, store anything sweetened with xylitol out of reach: the FDA warns that it’s dangerous for dogs. Dark chocolate is toxic to dogs too.
Storage
Keep the clusters in an airtight container in the fridge for up to 2 weeks, or freeze them for up to 3 months. In a warm room, the chocolate softens and may bloom, turning slightly white on the surface. It’s still safe to eat.
Common questions
Is dark chocolate keto?
Very dark chocolate can fit in small amounts. Our article on whether dark chocolate is healthy covers its pros and cons.
Can I use milk chocolate?
You can, but it’s much higher in sugar, so the clusters won’t be keto.
How many can I eat?
One or two as an occasional treat. They’re high in calories, so they’re easy to overeat if you’re trying to lose weight. Our tips for sugar cravings on keto may help.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
