Keto fat bombs are a popular treat for those following a ketogenic diet. These high-fat, low-carb snacks are designed to provide a quick energy boost and help curb cravings. They typically contain fatty ingredients like butter, coconut oil, cream cheese, or nut butter, and are sweetened with a sugar-free sweetener. This article will explore several 3-ingredient keto fat bomb recipes, highlighting their simplicity, customization options, and nutritional benefits.
What are Keto Fat Bombs?
Fat bombs are bite-sized snacks that are low in carbohydrates and high in fat. The keto diet relies on fat as its primary energy source, so these snacks help people reach their daily fat intake goals. They can be sweet or savory. They are an easy and delicious way to add fat to your diet.
3-Ingredient Chocolate Peanut Butter Fat Bombs
This recipe is a simple and satisfying way to enjoy a sweet treat while staying within your macros. It requires only three ingredients and can be prepared in about 10-15 minutes.
Ingredients:
- Natural creamy peanut butter
- Unsweetened cocoa powder
- Stevia glycerite (or other keto-friendly sweetener)
Instructions:
- Combine the peanut butter, sweetener, and cocoa powder in a medium bowl.
- Mix the ingredients with a fork or rubber spatula until smooth. The mixture will be very thick, with a texture similar to edible playdough.
- Use a scant cookie scoop (approximately 2 tablespoons) to portion the mixture.
- Shape each portion into a smooth ball with your hands.
- Serve immediately or store for later.
Tips and Variations:
- Peanut Butter: Use a freshly opened and stirred jar of peanut butter to ensure it is fairly liquid and not too thick. The peanut butter near the bottom of the jar tends to be too dry.
- Sweetener: If using a powdered sweetener instead of stevia, you may need to add water to the mixture to prevent it from being too dry and chalky. Start with one tablespoon of water and add another if needed.
- Cocoa Powder: Dutch-processed cocoa powder works best in this recipe, as it is milder, darker, and less acidic than natural cocoa powder.
- Nut Butter: You can substitute peanut butter with other natural nut butters like almond butter or walnut butter.
- Texture: If the batter is too liquid, stir in coconut flour, one teaspoon at a time, until it becomes firmer. If it's too dry, add water, a tablespoon at a time.
Storage:
Store the leftovers in an airtight container at room temperature for 1-2 days. For longer storage, keep them in the fridge for up to 5 days. Remove them from the fridge an hour before enjoying them to allow them to soften.
3-Ingredient Cream Cheese Peanut Butter Fat Bombs
This recipe offers a cheesecake-like flavor and creamy texture, making it a delightful snack for those craving something sweet.
Read also: Creamy Keto Dessert
Ingredients:
- Cream cheese
- Creamy peanut butter
- Keto-friendly sweetener (such as Swerve, stevia, or powdered erythritol)
Instructions:
- Allow cream cheese and peanut butter to sit at room temperature until softened.
- In a bowl, combine peanut butter, cream cheese, and sweetener, stirring until well-mixed and very smooth.
- Scoop small golf-sized pieces of dough and form balls.
- Arrange your cream cheese fat bombs on a baking sheet lined with parchment paper.
- Freeze for 2 hours or until solid.
- Store in the freezer in an airtight container.
Tips and Variations:
- Nut Butter: Substitute peanut butter with other nut butter, such as almond or cashew butter, ensuring there is no added salt or sugar.
- Portioning: Use a mini cupcake pan to keep the fat bombs the perfect portion size if scooping the balls is not practical.
- Optional: Dip the balls into crushed chocolate chips for added flavor.
Storage:
Cover the cheesecake fat bombs in an air-tight container and keep in your freezer or refrigerator for up to 1 week.
3-Ingredient Keto Peanut Butter Fudge Fat Bombs
This recipe creates a rich, caramel-flavored fudge that can be enjoyed as a treat or a fat bomb.
Ingredients:
- Butter
- Brown sugar Swerve (or other keto-friendly brown sugar substitute)
- Peanut butter
Instructions:
- Heat a medium-size saucepan over medium heat.
- Melt butter and add brown sugar Swerve, stirring continuously until the sugar dissolves and a thick brown caramel begins to form (6-8 minutes).
- When the sauce is thickened and looks like caramel, remove from heat and stir in the peanut butter until melted.
- Spoon into a silicone mini muffin pan.
- Freeze for 15 minutes or until set.
Tips and Variations:
- Sweetener: Using brown sugar Swerve is recommended for the rich caramel flavor.
- Substitutions: Due to the simplicity of this recipe, substitutions are not recommended.
Storage:
Store in the freezer for longer shelf life.
3-Ingredient Chocolate Fat Bombs
For chocolate lovers, these fat bombs are a simple and satisfying way to curb cravings.
Ingredients:
- Coconut oil
- Almond butter (unsweetened)
- Cacao powder
Instructions:
- Melt the coconut oil.
- Whisk in the cacao and almond butter until no lumps remain.
- Stir all ingredients together until smooth. If too dry (depending on nut butter used), add additional coconut oil if needed.
- Pour into a small container, ice cube trays, candy molds, or a silicone mini cupcake tin.
- Freeze to set.
Tips and Variations:
- Sweetener: If desired, add a few drops of liquid stevia or use a sugar-free hot cocoa mix for added sweetness.
- Nut-Free: For a nut-free option, use a recipe for sugar-free chocolate chips instead of almond butter.
- Coconut Oil: Coconut oil adds vital fat and rounds this recipe out. If you aren’t a coconut oil fan, try cream cheese-based recipes.
Storage:
Keep these in the fridge in an airtight container for 3-4 days. You can also double the batch and keep some fat bombs in the freezer.
Read also: Low-Carb Pizza Guide
General Tips for Keto Fat Bombs
- Sweeteners: Experiment with different keto-friendly sweeteners to find the taste you prefer. Options include stevia, erythritol, monk fruit, and their various forms (liquid, powdered, granulated).
- Nut Butters: Choose natural nut butters without added sugar or salt.
- Storage: Most fat bombs can be stored in the refrigerator or freezer. Refrigerating helps maintain their shape, while freezing extends their shelf life.
- Customization: Feel free to add other ingredients like shredded coconut, chopped nuts, or extracts to customize the flavor of your fat bombs.
Read also: 5-Ingredient Keto