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How to Make Chocolate Peanut Butter Fat Bombs (Keto Friendly)

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Chocolate Peanut Butter Keto Fat Bomb Recipe
Wellness Mama » Blog » Recipes » How to Make Chocolate Peanut Butter Fat Bombs (Keto Friendly)

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

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:

Base Ingredients

  • 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

Sweetener

  • Stevia

Flavor-rich Ingredients

  • Nut Butter of Choice : Almond, Sunflower, Peanut, or Cashew
  • Unsweetened Cocoa Powder
  • Baker’s Chocolate
  • Vanilla

Fat Bomb Molding Containers

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 Keto Fat Bomb Recipe

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.
Prep Time 15 minutes
Total Time 30 minutes
Calories 336kcal
Author Katie Wells

Servings

12

Ingredients

Peanut Butter Drizzle

Instructions

  • 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.

Nutrition

Nutrition Facts
Chocolate Peanut Butter Fat Bomb Recipe
Amount Per Serving (1 g)
Calories 336 Calories from Fat 289
% Daily Value*
Fat 32.1g49%
Saturated Fat 17.4g109%
Cholesterol 6mg2%
Sodium 131mg6%
Carbohydrates 8.8g3%
Fiber 4.4g18%
Sugar 2.6g3%
Protein 7.3g15%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

The cacao nibs used for texture can be swapped out for any texturing ingredient of your choice.
If an ingredient is omitted no need to adjust the base ingredients. Simply reduce the amount of texture ingredients by 1-2 TBSP.
These will melt quickly so make sure you store them in the refrigerator or freezer!

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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!

Sources
Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

16 responses to “How to Make Chocolate Peanut Butter Fat Bombs (Keto Friendly)”

  1. Bernard Avatar
    Bernard

    5 stars
    Hi Katie,

    I loved you blog. Would you please look into Dr. Jason Fung’s work on Therapeutic Fasting for weight loss and disease healing. Fasting is far more than just for weight loss, it works wonder for detoxification. Please read Dr. Fung’s books and interview him on your show. So many myths about weight loss and Calorie-in/Calorie-out theory.

    Obesity Code:
    https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=wellnessmama-20&linkId=51ec8e3d68a22c4790c55ef5783b5b20

    Diabetes Code:
    https://www.amazon.com/Diabetes-Code-Prevent-Reverse-Naturally/dp/1771642653/ref=as_li_ss_tl?ie=UTF8&linkCode=ll1&tag=wellnessmama-20&linkId=2ea7338d81d177444c7c2b9c59a62b0f

    Complete Guide to Fasting:
    https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day/dp/1628600012/ref=as_li_ss_tl?ie=UTF8&qid=1522924969&sr=8-4&keywords=jason+fung&linkCode=ll1&tag=wellnessmama-20&linkId=f4f7fc533a5420f212ca2781f7256266
    Regards,
    Bernard
    Australia

  2. Sarah Avatar

    Is there a replacement for stevia? I am not wild about the aftertaste and it overpowers the chocolate flavor for me in these. I first made it with maple syrup, but I know maple is not excepted as keto friendly.

  3. Sharron Powers Avatar
    Sharron Powers

    Hi Katie – just this week an article came across my FB page once again demonizing coconut oil. Apparently the American Heart Association is rethinking their stance on certain saturated fats.
    I’m no longer a ‘youngster’ and I love my coconut oil so this will not affect my decision about using the product but I wondered if you heard anything about this and what are your thoughts?
    Thanks in advance.
    Sharron

  4. Diane Blackwell Avatar
    Diane Blackwell

    Can you make this with olive oil? Current research is showing that olive oil and pure cocoa have a synergistic relationship regarding cholesterol levels.

  5. Motto Avatar

    Hi,

    “The less carbohydrate, the better” is nearly a fad lately, but is it true? As far as I know, we are not sure about it yet.

    Personally, I drastically cut down carbohydrate intake since I was diagnosed as pre-diabetic several years ago. I still don’t take any western medication, and take only truly natural (wild grown) medicinal herb supplements. And, so far, so good.

    It is strongly recommended for diabetics to avoid starchy carbohydrate, especially processed ones, because it definitely keeps blood/sugar level lower, and avoid spike after the meal.

    However, a problem is that there is no reliable scientific evidence – long and large enough experiments – that backs it up. It will be available in the future.

    It is also a truth that carbohydrate is one of the best source of energy for us. I, therefore, personally recommend we consume “reasonable amount” of “good carbohydrate” daily, rather than blindly follow the fad.

    Cheers!!

  6. Leroy Nichols Avatar
    Leroy Nichols

    How do I get my contact info off this site. I do not want all these notices.

  7. Monica Avatar

    I thought peanut butter wasn’t good for you because peanuts are legumes? Look forward to hearing your thoughts.

  8. Mitt Avatar

    Would agave nectar work in place of stevia? Stevia leaves a weird taste/residue in my mouth. Thanks for posting this recipe. I have made peanut butter cups before using powdered sugar. I look forward to trying this new version of my old favorite.

  9. Monica Avatar

    Katie, I see you mentioning the use of peanut butter. Can you please explain? I thought you have always talked about not eating peanuts as it is a legume and affects our gut? Thanks

5 from 6 votes (5 ratings without comment)

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