Everyone lately is talking about the benefits of a ketogenic diet and how research shows it can reduce inflammation, increase energy levels, speed up weight loss, and improve focus and concentration. If you’re contemplating trying it, mastering a good fat bomb recipe is a must!
What is a Fat Bomb?
The name “fat bomb” may sound alarming, but it is a quick convenient way to get enough healthy fats into the diet.
In essence, the ketogenic diet is a very high fat, very low carbohydrate diet using ketones as a fuel source rather than glucose (sugar). To get the body to switch its fuel source (also called a state of “ketosis”) the diet must be close to about 85% fat, 10% protein, and 5% carbohydrate.
Believe it or not, it can often be difficult to reach the 85% fat goal needed to fuel the body appropriately. Think of a fat bomb as another tasty way to boost ketone production for energy! This is where a delectable grab-and-go treat full of healthy fats would be greatly appreciated … am I right?
Drumroll please … introducing ketogenic fat bombs!
Can’t Go Wrong With PB and Cocoa
I’ll tell you a little secret … I’m not the biggest fan of chocolate.
I know, I know, it boggles the mind! I may not be, but my family certainly is and I know I’m in the vast minority so … this one’s for you! No, it doesn’t taste like a Reese’s peanut butter cup (even if it looks like one), but the creaminess of the fat bomb with a very mild sweetness makes it a satisfying treat for anyone (well, normal chocolate loving people!)
Fat bombs are quick to prepare and a fantastic snack (a must in our busy lives) for those that are following a ketogenic diet and even for those who are not. We all need good quality fats as they help support our cells, hormones, and brain. Even kids can enjoy these as they definitely need fats in the diet for optimal growth.
So Many Options
When it comes to making the ideal fat bomb, personal preference plays a major role. There are variations in texture, sweetness, density, creaminess, and flavor. I have attempted multiple fat bomb recipes and I can tell you that there have been some batches of amazingness and other batches of a bowl of fat with no flavor. Experiment as part of the fun, or use this tried-and-true recipe.
Again, fat bombs are not overly sweet so do not expect a burst of sweetness on the tongue when biting into one of these treats. I find that most of the flavor comes from the combination of the unsweetened chocolate and the nut butter. The small amount of stevia used provides the slightly sweet taste and helps to overpower the natural bitterness of the chocolate.
Fat Bomb Ingredients
A fat bomb generally consists of a base, a texture, a low sugar/sugar-free sweetener, and a flavor. Multiple ingredients may be incorporated into the fat bombs depending on what flavor or consistency if preferred. Options include:
- Coconut Oil
- Grass-Fed Butter
- Heavy Whipping Cream
Possible Texture Ingredients
- Coconut Flakes
- Cacao Nibs
- Chopped Pecans
- Chopped Hazelnuts
- Chopped Macadamia Nuts
- Hemp Seeds
- Crumbled Bacon
- Nut Butter of Choice : Almond, Sunflower, Peanut, or Cashew
- Unsweetened Cocoa Powder
- Baker’s Chocolate
Fat Bomb Molding Containers
- Silicone Mold or Ice Tray (I like this one … does double duty!)
- Cupcake Liners (use full size or mini)
- Muffin Baking Tins
Warning: Fat Bombs Melt in Your Mouth … and on Your Hands Too!
It would be unkind of me to not warn you of the extremely low melting point of these little snacks. I would suggest keeping them in the refrigerator or freezing until the time of snacking and then eating them within a reasonable time frame. They usually begin to soften within a few minutes so keep this in mind when giving a fat bomb to the little ones. No chocolate messes wanted!
TIP: For those not following a low carbohydrate diet, be aware that a high fat diet in combination with a higher carbohydrate diet could potentially lead to weight gain.
Chocolate Peanut Butter Fat Bomb Recipe
Struggling to get enough healthy fats in a ketogenic diet? These creamy, chocolate peanut butter fat bombs satisfy hunger and keep blood sugar balanced.
- ½ cup peanut butter or nut butter of choice
- ½ cup coconut oil
- 2 ounces unsweetened baking chocolate
- 1 TBSP grass-fed butter (omit if dairy-free*)
- 2 TBSP heavy whipping cream (omit if dairy-free*)
- ½ tsp liquid stevia
- ½ cup raw cacao nibs (optional)
- ½ tsp vanilla extract (optional)
*Note: If an ingredient is omitted, no need to adjust the base ingredients. Simply reduce the amount of texture ingredients by 1-2 TBSP.
Peanut Butter Drizzle
- Melt peanut butter, coconut oil, baking chocolate, and butter in a double boiler or microwave.
- Once melted, add heavy whipping cream, stevia, and raw cacao nibs.
- Pour into silicone molds, cupcake containers, or ice cube tray.
- Place in freezer for 15 minutes or until mixture has solidified.
- While the fat bombs solidify in the freezer, over a double boiler melt together the ingredients for the peanut butter drizzle.
- Once the fat bombs have solidified and the peanut butter drizzle is prepared, remove the fat bombs from the mold and drizzle each bomb with the tasty peanut butter.
- Take a bite and let it melt in your mouth!
- Store the remaining fat bombs in an airtight container in the refrigerator or freezer.
The cacao nibs used for texture can be swapped out for any texturing ingredient of your choice.
These will melt quickly so make sure you store them in the refrigerator or freezer!
Serving Size 1
Amount Per Serving
% Daily Value
Total Fat 32.1 g
Saturated Fat 17.4 g
Cholesterol 6 mg
Sodium 131 mg
Total Carbohydrates 8.8 g
Dietary Fiber 4.4 g
Sugars 2.6 g
Protein 7.3 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Not a chocolate and peanut butter fan like me? Check out this Chocolate Coconut Cups Recipe also rich in high quality fat. Simply replace the dark chocolate with unsweetened baking chocolate and another fat bomb is created!
Have you had fat bombs? What did you think? I’d love to hear your take on it!