These gluten-free, dairy-free, and sugar-free homemade crunch bars are made with only 4 ingredients. Minimal, yet delicious. They’re the perfect treat to make for any special occasion, or simply to satisfy chocolate cravings. I can’t wait for you to try this fun, DIY chocolate recipe!
If you are questioning why a food blog that specifically creates recipes for acid reflux is posting a recipe for chocolate, I completely get it. After all, a quick google search pulls up several articles and “food trigger” lists forbidding chocolate if you have GERD.
Some believe that it’s the caffeine in the cocoa powder that is the culprit. However, there are no scientific studies supporting this.
In my experience (and many others who are on the Fast Tract Diet to improve their acid reflux symptoms), it is the sugar (sucrose) and milk (lactose) that is problematic since these are carbohydrates that can be hard to digest for someone with gut issues.
So, I have created a recipe that is free of both milk and sugar specifically so that those of you who have issues digesting lactose and sucrose can enjoy the wonderfulness that is chocolate. You can thank me later 😉
Meet the 4-Ingredient Homemade Crunch Bars
Velvety from the cocoa butter, and crunchy from the puffed rice– this recipe is my go-to for satisfying my chocolate cravings. And bonus, the healthy fats contained in this recipe actually help me fight sugar cravings!
Health Benefits & Ingredients for Homemade Crunch Bars
Cocoa Butter –100% Vegan, Cocoa Butter is a healthy fat known to reduce inflammation and boost mood.Make sure to get food-grade cocoa butter when using it in a recipe, or even when using it in DIY beauty products like lip balm. This is the brand I use.
Unsweetened Cocoa Powder – adds rich chocolate flavor while also bursting with health benefits like fortifying cardiovascular health, balancing cholesterol, delivering antioxidants, and bolstering cognition.
Puffed Rice – adds that element of crunch to each decadent bite.
Erythritol – natural, and tastes almost exactly like sugar — without the calories. This is the brand I always choose.
What is Erythritol?
Erythritol is a mild sugar alcohol derived from fruits and plants, that has been used as a healthy alternative to sugar for years.
A great option for many reasons, but I love it becauseerythritol is a small four-carbon molecule, which just means it gets easily digested in your gut. Also, because it has a very low glycemic index, it gets digested slowly and almost completely. Making it a very gut-friendly choice!
Find the complete recipe with measurements below
How to Make Homemade Crunch Bars
First, using a double boiler, or a saucepan with 1 inch of water and a bowl fitting snugly on top (not touching the water), slowly melt the cocoa butter over low heat. You can melt it in chunks or shred the pieces of cocoa butter to get it to liquefy faster.
Next, remove the bowl from heat and stir in the cocoa powder and sweetener of your choice. I used erythritol in this recipe, but feel free to use the sugar-free sweetener of your preference or opt for a refined sugar-free sweetener like maple syrup (results may vary, so sweeten to taste if you go with something different).
Stir constantly until evenly combined, and then fold in the puffed rice with a spatula.
Spread out evenly onto a square baking pan (I used an 8×8 one). Let solidify in the fridge for 30 minutes. Cut into bars or squares. Enjoy!
How to store 4 Ingredient Homemade Crunch Bars
These bars will store forever in the fridge but I like them best stored at room temperature in a closed container.
Customize Your 4 Ingredient Crunch Bars
There are so many ways you can customize these bars! Have fun with it and play around until you find your perfect recipe.
Add a teaspoon of orange zest ( sooooo good!)
Add cinnamon, nutmeg, and clove for a Christmassy kick.
Try a pinch of chili for a bit of heat or a sprinkling of salt flakes to really make it sing
Top your bars with dehydrated raspberries for a pop of color and some extra tang
Switch out the rice puffs for gluten-free granola
Searching for a homemade chocolate recipe using coconut oil instead of cocoa butter?
If you end up giving Homemade Crunch Bars a try, don’t forget to leave a comment and rating below! Your feedback is so helpful to me and other readers here at The GERD Chef!
This recipe was created following the guidelines of the Fast Tract Diet; a protocol I’ve used to personally help significantly reduce my GERD and chronic acid reflux symptoms.
Keep in mind that a food one person may be able to tolerate, another may have trouble tolerating. Adjust recipes according to what fits your individual health and dietary needs.
These gluten-free, dairy-free, sugar-free and low-carb homemade crunch bars are made with ingredients that are minimal, yet delicious. They’re the perfect treat to make for any special occasion or to satisfy chocolate cravings. I can’t wait for you to try this fun, DIY chocolate recipe!
First, using a double boiler, or a saucepan with 1 inch of water and a bowl fitting snugly on top (not touching the water), slowly melt the cocoa butter over low heat. You can melt it in chunks or shred the chunks of cocoa butter to get it to liquefy faster.
Next, remove the bowl from heat and stir in the cocoa powder and sweetener of your choice. I used erythritol in this recipe, but feel free to use the sugar-free sweetener of your preference or opt for a refined sugar-free sweetener like maple syrup (results may vary, so sweeten to taste if you go with something different).
Stir constantly until evenly combined, and then fold in the puffed rice with a spatula.
Spread out evenly onto a square baking pan (I used an 8×8 one). Let solidify in the fridge for 30 minutes. Cut into bars or squares. Enjoy!
Notes
Keeps forever in the fridge or store the bars at room temperature in a closed container.
