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These peanut butter fat bombs are a great way to get your healthier fats for the day!
Yep… fat bombs. In case you haven’t noticed, these little goodies are sort of taking the internet health circuit by storm. Healthy fats are all the rage, and with my low-carb endeavors, I’m no stranger to needing to find creative ways to get more fat into my eating plan.
When you follow a keto eating plan and fat needs to be your primary fuel, you realize it’s not as easy as it seems to get enough of it. At least, not if you eat clean.
Typically, clean eaters work at keeping their healthy fat content in strict moderation. But when you eat keto, the focus of your eating plan really does become all about the fats. It’s definitely a shift in thinking that takes some getting used to. But while I get used to the idea, I’m definitely enjoying the process. Fat is yummy and I’m actually losing weight while my blood work numbers improve!! So I thought I would try my own version of these lovely little snacks.
For more info on how to eat clean and keto, check out this article on
Low Carb Clean Eating
What Are Fat Bombs?
Fat bombs are small treats with great flavor that have a heavy fat content. They are typically made with virgin coconut oil, some sort of nut butter, and a low-carb sweetener (see notes on low-carb sweeteners below). They are a way to ensure you get a healthy dose of fat and are most often used by those on a low-carb/keto diet.
Can You Use Other Nut Butters?
You can! In fact, those who follow a keto eating plan will tell you that peanut butter typically needs to be enjoyed in moderation. But make the switch to almond butter and you’ve got a delicious snack with even fewer carbs! Basically, if you can get your hands on the nut butter you want (or make it yourself), you can use it in this recipe. Just read the ingredient list to be sure there is no added sugar or other unwanted ingredients. Other options are hazelnut butter or cashew butter. But double-check the carbs on that!
How Big Should Fat Bombs Be?
Think “mini muffin” pans and liners. You want to keep these small so you can better manage your fat intake. If they are too big, you run the risk of getting too much (yes, you can get too much fat on a keto diet). Make them too small, and you’ll be eating them in copious amounts. This isn’t necessarily a bad thing, but a mini muffin pan will get them just about right. They should be about the size of a small peanut butter cup. Or as the recipe states below, about 1 tablespoon per fat bomb.
Are Fat Bombs Healthy?
We all need healthy fats. So if you are NOT on a keto eating plan, but find that that is an issue for you, these can be a great healthy fat source. However, make sure you keep these small and limit your intake. How much you limit them will depend on your own individual macro needs. But if you use them sparingly, these can be a wonderful treat straight from the freezer. Note that they are also vegan and gluten-free as well as paleo.
What Sweetener Should I Use?
This particular recipe calls for liquid stevia. But not everyone enjoys stevia. Some folks get a bitter aftertaste from it. If that’s you, you will have to walk the fine line of deciding between healthier, less processed sweeteners, and sweeteners that don’t affect your blood sugar or ketones.
The only sweetener I know of that walks that fine link is monk fruit. It is both low-glycemic and less processed than other keto-friendly sweeteners. Aside from that, you will need to tread into the more processed waters of erythritol or xylitol. Keep in mind, while these can definitely satisfy a sweet tooth or sugar cravings, they are not meant to be overly sweet. But many people do enjoy them as a small dessert after dinner.
How To Make Chocolate Peanut Butter Fat Bombs
If you really want to up the “yum factor”, you can dip these in a little melted chocolate (melt in the microwave in 30-second intervals, stirring after each interval), or simply pour a little over the tops much like a peanut butter cup.
I usually opt for Baker’s chocolate (unsweetened chocolate), melt it and sweeten it myself, and then pour it over the top. There are sugar-free chocolate and chocolate chips available, but here again, you have to balance your desire for what you want with how processed things can be. I love Lily’s brand stevia-sweetened chocolate baking chips. Whole Foods also has a really good brand of sugar-free chocolate chips under their 365 brand. (Not paid to promote either brand).
If you don’t have unsweetened chocolate, you can always stir in a small amount of unsweetened cocoa powder instead. About 1 to 2 tablespoons added to this recipe will give you tasty, keto chocolate peanut butter fat bombs. They taste a little similar to Reese’s peanut butter cups.
Peanut Butter Fat Bomb Ingredients
½ cup virgin coconut oil, in liquid state
¼ cup clean peanut butter
1 ½ tsp. ground cinnamon
1 tsp. pure vanilla extract
pure liquid stevia to taste
How To Make Peanut Butter Fat Bombs
Line a mini muffin pan with 13 paper liners.
In a mixing bowl (or directly in the measuring cup), thoroughly whisk all the ingredients together.
Pour 1 tbsp. of peanut butter mix into a mini muffin paper. Set the tray in the freezer for about 4 hours.
Once completely solidified, you can remove the fat bombs from the cookie tray and store them in a bag or container and return them to the freezer.
How To Store Peanut Butter Fat Bombs
These keto fat bombs store really well in the refrigerator, but they store best in the freezer. Store them in an airtight container. If they are closer to room temperature when you pack them up, you may need to place a piece of parchment paper between layers to keep them from freezing together, even if they are in paper liners to start with. You can eat these straight from the freezer.
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More Low Carb Recipes
Keto Peanut Butter Fat Bombs Recipe
Peanut Butter Fat Bombs Recipe
CLICK TO WATCH THIS RECIPE IN ACTION!
- 1 Mini muffin pan
- 1 package mini muffin liners
- ½ cup virgin coconut oil, in liquid state
- ¼ cup clean peanut butter
- 1 ½ tsp. ground cinnamon
- 1 tsp. pure vanilla extract
- pure liquid stevia to taste
- Line a mini muffin pan with 13 paper liners.
- In a mixing bowl (or directly in the measuring cup), thoroughly whisk all the ingredients together.
- Pour 1 tbsp. of peanut butter mix into a mini muffin paper. Set the tray in the freezer for about 4 hours.
- Once completely solidified, you can remove the fat bombs from the cookie tray and store them in a bag or container and return them to the freezer.
Recipe from the Gracious Pantry® archives, originally posted 8/17/2015.