Ever since we started this keto way of
eating we have just about cut out all sweets. That is all sweets made
from sugar. If you have read any of my articles on this blog, then you
know my wife and I enjoy our keto mousse, keto yogurt, and the
occasional keto ice cream. I have however had many requests and
inquires from my readers regarding keto fat bombs.
Just in case you have never heard of
them before “fat bombs” is a term used for a small amount of
coconut oil that have been melted and shaped into a single serving
that you can pop into your mouth to increase your daily fat intake.
You can of course use any of the other healthy fats such as butter, ghee,
cacao butter, almond butter etc., to make your fat bombs as long as the type of fat you use will solidify at room
temperature. Personally, we prefer coconut oil as it tends to be the
best value for the money as is easy to work with. Therefore all the fat bombs in this article will be made with organic refined coconut oil (has no coconut flavor). If you use another type of fat, then your nutritional values will of course be different.
You can use any number of extracts, powders or combination of both to add flavors to your fat bombs. While fat bombs
can be either sweet or savory, we tend to only make sweet fat
bombs which we use as a sweet treat.
Chocolate Bombs (Yield: 21)
1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose
Whole Recipe
Calories – 2155, 226.5 grams fat, 0
grams protein, 5 grams net carbohydrates
Per Tablespoon
Calories – 102.6, 10.8 grams fat, 0
grams protein, 0.23 grams net carbohydrates
Place the coconut oil in a bowl and
heat for 90 seconds in your microwave or until the coconut oil has
melted. Then add the liquid sucralose or sweetener of your choice and
the remaining ingredients and mix thoroughly with a whisk.
Grab your ice cube trays or molds and
fill each with 1 tablespoon of the coconut oil mixture. Place the
trays in the refrigerator or freezer and allow to cool. Once they
have solidified simple pop them out of the trays and keep them in the
fridge until ready to eat.
Chef's Note: I get my ice cube trays from Dollar Tree, you get two trays for $1.00, so the cost is quite minimal and they are easy to use. As you may have seen in the picture we also have some silicon molds that are pumpkin shaped. To be honest I think the ice cube trays are easier to work with.
Chocolate Strawberry Bombs (Yield: 21)
1 cup coconut oil
5 tablespoons cocoa powder
1 teaspoon strawberry extract
12 drops liquid sucralose
Whole Recipe
Calories – 2155, 226.5 grams fat, 0
grams protein, 5 grams net carbohydrates
Per Tablespoon
Calories – 102.6, 10.8 grams fat, 0
grams protein, 0.23 grams net carbohydrates
Peanut Butter Bombs w/Peanut Butter
(Yield: 24)
1 cup coconut oil
½ cup peanut butter
10 drops liquid sucralose
Whole Recipe
Calories – 2920, 292 grams fat, 32
grams protein, 32 grams net carbohydrates
Per Tablespoon
Calories – 121.6, 12.6 grams fat, 1.3
grams protein, 1.3 grams net carbohydrates
Peanut Butter Bombs w/PBfit Peanut
Butter Powder (Yield: 24)
1 cup coconut oil
4 tablespoons PBfit peanut butter
powder
10 drops liquid sucralose
Whole Recipe
Calories – 2180, 223 grams fat, 12
grams protein, 4 grams net carbohydrates
Per Tablespoon
Calories – 90, 9.26 grams fat, 0.5
grams protein, 0.16 grams net carbohydrates
Double Layer Fat Bombs
In theory, you could just mix all of
these ingredients together and have one solid layer fat bomb, but for
some fat bombs I like having two distinct layers of flavor. This is
especially true for my 'Reese Peanut Butter Cup' and 'Mounds' fat bombs. For these fat bombs I like to make the first layer
chocolate, by doing this, any sediment from the peanut butter, the
coconut, or any nuts in the recipe will settle in the middle of the fat
bomb giving it a nicer texture and mouth feel.
Reese Cup Chocolate Peanut Butter Bombs
(Yield: 45)
Chocolate Layer
1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose
Peanut Butter Layer
1 cup coconut oil
½ cup peanut butter
10 drops liquid sucralose
Whole Recipe
Calories – 5050, 518.5 grams fat, 32
grams protein, 37 grams net carbohydrates
Per Tablespoon
Calories – 112.2, 11.5 grams fat, 0.7
grams protein, 0.8 grams net carbohydrates
Place the coconut oil in a bowl and
heat for 90 seconds in your microwave or until the coconut oil has
melted. Then add the liquid sucralose or sweetener of your choice and
the remaining ingredients and mix thoroughly with a whisk.
Chef's Note: When using peanut butter, I heat the coconut oil to melting first, then I add the peanut butter and mix with a spoon. If need I place back in the microwave and heat for another 20 - 30 seconds until the peanut butter is completely melted.
Grab your ice cube trays or molds and
fill each with ½ tablespoon of the
chocolate coconut flavored oil and place the first layer in the ice
cube trays or molds then chill. Once the first layer has solidified,
then prepare the second layer and using the same ½ tablespoon
measuring spoon and add the second peanut butter layer of coconut oil
and place back in the refrigerator or freezer and allow them to
solidify for a second time.
Chef's Note: I do not know how hard
it will be for you to find a ½ tablespoon measuring spoon. Somehow
we actually had one in our large inventory of measuring spoons. If
you cannot find one, you can use 1 + ½ teaspoon for each layer. This
is less convenient, but the volume is the same as a ½ tablespoon
measuring spoon.
Reese Cup Chocolate Peanut Butter Bombs
w/PBfit Peanut Butter Powder (Yield: 45)
Chocolate Layer
1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose
Peanut Butter
1 cup coconut oil
4 tablespoons PBfit peanut butter
powder
10 drops liquid sucralose
Whole Recipe
Calories – 4335, 454 grams fat, 17
grams protein, 9 grams net carbohydrates
Per Tablespoon
Calories – 96, 10 grams fat, 0.4
grams protein, 0.2 grams net carbohydrates
Chocolate Mounds Bar Bombs (Yield: 41)
Coconut Layer
1 cup coconut oil
¼ cup unsweetened organic flaked
coconut
1 teaspoon coconut extract
8 drops liquid sucralose
Chocolate Layer
1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose
Whole Recipe
Calories – 4455, 471 grams fat, 5
grams protein, 5 grams net carbohydrates
Per Tablespoon
Calories – 108, 11.5 grams fat, 0.12
grams protein, .012 grams net carbohydrates
Triple Layer Fat Bombs
As with the single layer fat bombs, you
could just mix all of these ingredients together and have one solid
layer fat bomb, however I was attempting to create the look and taste of the Andes Thin Mints. I believe that this recipe is just about spot on in
taste and texture to the original thin mints. It does involve a few
more steps, but I like the visual appeal. However, if you are short
on time, you can combine all of the ingredients together and make one
single layer fat bomb.
Andes Thin Mints Fat Bombs (Yield: 41)
Chocolate Layer
1 cup coconut oil
5 tablespoons cocoa powder
12 drops liquid sucralose
Mint Layer
1 cup coconut oil
1 teaspoon peppermint extract
1 drop of green food coloring
10 drops liquid sucralose
Whole Recipe
Calories – 4235, 451 grams fat, 5
grams protein, 5 grams carbohydrates
Per Tablespoon
Calories – 103, 11 grams fat, 0.12
grams protein, 0.12 grams carbohydrates.
Place the coconut oil in a bowl and
heat for 90 seconds in your microwave or until the coconut oil has
melted. Then add the liquid sucralose or sweetener of your choice and
the remaining ingredients and mix thoroughly with a whisk.
Start by making
your layer by pouring 1 teaspoon of the chocolate into your ice cube
trays, then place in the refrigerator or freezer and allow it to
solidify. Then add one teaspoon of the mint on top of the chocolate
layer to make the mint layer, then again place it in the refrigerator
or freezer and allow it to solidify. Then add the final 1 teaspoon
chocolate layer and place in the refrigerator or freezer and allow it
to solidify.
Chef's Note: The green food coloring
doesn't actually mix very well with the coconut oil, even though I
mixed it with a wire whisk. However once solidified, the layer
had a nice light green tint making it look like an Andes Mint
chocolate candy. You can omit the food coloring it you like, but I
always make it with the food coloring.
Choosing A
Sweetener
I only use liquid
sucralose in my recipes, if you have seen any of my articles then you
know I am not a fan of stevia because to me it has a bitter flavor. I
am not sure how other keto sweeteners will work as they need to be
able to be dissolved in the liquid coconut oil when it is hot. No
matter which type of keto sweetener you use, the ratio of sweetener
in these recipes is 1 drop of sucralose equals 1 teaspoon of sugar so
you will need to adjust accordingly if you do not use liquid
sucralose to make your fat bombs.
Nuts and Seeds
Adding nuts and
seeds to your fat bombs will give them that extra texture or
crunchiness that some people really like. What you need to keep in
mind is that by adding nuts or seeds to your fat bombs you will be
increasing the carbohydrate count, so make sure you change the
nutritional information of your specific recipe if you add them. Also
nuts and seeds are heavier than the coconut oil so they will tend to
settle on the bottom of your ice cube tray or mold.
If you want the nuts to be in the middle, then make your first layer
and allow to solidify, then add your second layer that has the nuts.
The nuts will then settle to the bottom of the second layer and will
end up in the middle of the fat bomb.
Conclusion
My wife and I enjoy
the occasional fat bomb, and I keep a variety of them in our fridge.
They are a great way to increase your fat intake if you are having
trouble eating enough good fats. You should however eat them in
moderation, they are not designed to be a replacement for candy. If
you get in the habit of grazing on them you can consume a large
amount of calories, fat and carbohydrates if you are not careful. Having said
that they are a nice keto treat when used in moderation and can help
to sooth a sweet tooth if you are one of those people who are really
missing candy or chocolate.
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