For those following a ketogenic diet, finding satisfying and delicious treats can be a challenge. Many people ask, “Are fat bombs healthy”? If you use HEALTHY fats and cut the processed sugar, then YES, they are good for you!
Keto chocolate fat bombs offer a perfect solution. These little bites are packed with healthy fats, low in carbs, and incredibly flavorful. They are a delicious way to satisfy your sweet craving.
What are Keto Fat Bombs?
Typically, a fat bomb is a way to up healthy fat intake without adding lots of protein or carbs on the keto diet. The aim of the keto diet is to get your body into a state of ketosis. This means it is using fat for fuel instead of carbohydrates. Research shows healthy fats such as olive oil, avocado or nuts are a great source of energy for your body. Eating fat AND sugar together is the lethal combination that WILL make you put on weight.
Fat bombs are like energy bites. They can provide you an extra boost of energy if you need OR they can satisfy your sweet tooth without loading up on carbs. Too much fat can be counterproductive. If you find yourself wanting a sweet but sugar-free chocolate snack or keto dessert recipe without a ton of carbohydrates, this recipe is for you! They are foolproof and so delicious you will want to make these in batches!
Why Make Keto Chocolate Fat Bombs?
When I first heard about fat bombs, the idea of eating something by that name did not entice me at all. Why would anyone want to eat a bite of pure fat? Quite the opposite.
Read also: Easy keto fat bomb recipe
These fat bombs are chocolatey, nutty, velvety-creamy and just on the right side of sweet. Unlike other keto fat bomb recipes, these little beauties stay firm at room temperature. Even so, I recommend to store them in the fridge - if you hold them in your hand for too long you've go some finger-licking to do!
Key Ingredients for Chocolate Keto Fat Bombs
Here's a breakdown of common ingredients and considerations for your keto chocolate fat bombs:
Base Fats:
- Coconut Oil: This is a staple in many keto fat bomb recipes, providing a solid base and a good source of healthy fats.
- Cacao Butter: Use cacao butter to keep these more solid at room temperature.
- Cream Cheese: Adding heavy cream makes these keto bombs so creamy! Make sure to have the cream cheese at room temperature.
- Butter: Unsalted butter is a must! Add in 4 ounces butter and continue mixing until the mixture is smooth.
Chocolate Flavor:
- High-Quality Dark Chocolate: Use the best ingredients you can afford. Same with the chocolate. Instead, go for a high quality dark chocolate brand. I used a brand called Lindt with 90% cocoa solids, but I have come across unsweetened (100% cocoa solids) chocolate as well, here in the UK there is a brand called Montezuma, for example. If you use unsweetened chocolate, I recommend sweeten with 2 tablespoons of powdered sweetener and see if you also need an additional 4-8 drops of stevia.
- Cocoa Powder: Cocoa powder adds a great chocolate flavoring and color.
- Sugar-Free Chocolate: If you can get hold of sugar free chocolate such as Lily's in the USA, you could use it in this recipe too. In this case you probably do not need additional sweetener at all.
Sweeteners:
Low-Carb Sweeteners: To sweeten these low carb chocolate fat bombs, I use one of my favorite low carb sweeteners, Lakanto Monkfruit.
*Instead of liquid monkfruit sweetener, you can also use stevia drops, but I prefer the taste of monkfruit.
- Low Carb Monkfruit Sweetener- just a few drops of this warm, honey-tasting sweetener made from monkfruit goes a long way. It’s one of my favorite low carb, keto sweeteners.
Powdered Erythritol: You can use any natural sweetener as well.
Read also: Easy Low-Carb Cheese Crackers
Stevia: I used caramel-flavoured stevia. For this recipe, I have used Swerve and stevia and it has turned out great. I have used stevia in the drops form as well as the powdered form and both have worked well. If you choose to use the stevia drops, then 8 to 10 drops will work.
Add-Ins (Optional):
- Nuts and Seeds: Walnuts, almonds, pecans, or sunflower seeds add a delightful crunch and extra healthy fats.
- Nut Butters: Peanut butter (ensure it's sugar-free!), almond butter, or tahini (sesame butter) can enhance the flavor and creaminess. If you are allergic to peanuts or walnuts, you can still make these fat bombs! Just substitute your peanut butter with SunButter, a popular sunflower butter brand.
- Extracts and Spices: Vanilla extract, cinnamon, or a pinch of sea salt can elevate the taste.
Easy Keto Chocolate Fat Bomb Recipes
Here are a few variations to get you started:
Classic Chocolate Walnut Fat Bombs
- Ingredients:
- Coconut oil
- High-quality dark chocolate (90% cocoa or higher)
- Powdered sweetener (erythritol or monk fruit)
- Chopped walnuts
- Vanilla extract
- Instructions:
- Melt chocolate and coconut oil.
- Stir in sweetener, vanilla extract, and walnuts.
- Pour mixture into candy molds or a parchment-lined tray.
- Freeze until firm.
Peanut Butter Chocolate Fat Bombs
- Ingredients:
- Coconut oil
- High-quality dark chocolate
- Sugar-free peanut butter
- Powdered sweetener
- Vanilla extract
- Instructions:
- Melt chocolate and coconut oil.
- Stir in peanut butter, sweetener, and vanilla extract.
- Pour into molds and freeze.
Cream Cheese Chocolate Fat Bombs
- Ingredients:
- Cream cheese
- Butter
- Heavy cream
- Sweetener
- Unsweetened cocoa powder
- Vanilla extract
- Chocolate shavings
- Instructions:
- In a mixing bowl add softened cream cheese beat until light and smooth for a minute using an electric beater.
- Add heavy cream, butter, cocoa powder, powdered erythritol and vanilla and beat again for 1-2 minutes untils creamy batter is formed.
- Cover and place the bowl into the freeze for 10 minutes until the batter firm up a little.
- Meanwhile, shave some chocolate from any chocolate bar and keep it ready on a plate.
- Scoop out the cream cheese batter and place it on a parchment paper.
- And then roll them over the chocolate shavings until uniformly coated.
Step-by-Step Guide to Making Keto Chocolate Fat Bombs
Making fat bombs is so simple! Here's a general recipe and instructions that you can adapt to your liking:
- Melt the Fats: Combine your chosen fats (coconut oil, cocoa butter, butter) in a saucepan over low heat or in the microwave in short intervals. Be sure to stir the mixture often while melting so it doesn’t scorch.
- Add Flavor and Sweetness: Once melted, remove from heat and stir in your sweetener, chocolate (if using), extracts, and any spices.
- Incorporate Add-Ins: Fold in nuts, seeds, or nut butter until evenly distributed.
- Mold and Freeze: Pour the mixture into molds (candy molds, ice cube trays, or even a silicone mini cupcake tin) or a parchment-lined dish.
- Chill: Place in the freezer for at least 20-30 minutes, or until solid.
Tips for Perfect Keto Chocolate Fat Bombs
- Use High-Quality Ingredients: This will significantly impact the taste and texture of your fat bombs.
- Adjust Sweetness to Taste: Start with a smaller amount of sweetener and add more as needed.
- Don't Overheat the Chocolate: This can cause it to seize or burn.
- Store Properly: Chocolate walnut fat bombs are best kept in the fridge or in the freezer. Store your squares in a sealed container in the fridge. They should last around 5-7 days this way.
- Get Creative: You can easily adapt these Keto fat bombs. If you wanted, you could add a couple of spoonfuls of walnut butter to the mix. This depends on how big a treat you need :). This recipe is versatile so don’t be afraid to swap out certain ingredients you do not like.
Storing and Serving
Store your keto chocolate fat bombs in an airtight container in the refrigerator for up to a week or in the freezer for up to a month. This recipe makes a total of 12 fat bombs and calculates a serving size of 2 fat bombs. The provided nutritional information is an estimate per serving. Accuracy is not guaranteed.
How Many Fat Bombs Can I Eat?
This might be a bit of a trick question, but the answer is somewhere between 1-3 per day. If you’re following a strict diet and incorporating exercising daily, having more than one fat bomb isn’t going to wreak your progress. Just be mindful that everything in moderation is the key! Well, that entirely depends on your goals. If you want a stomach ache, then at all of them in an hour. If you’re tracking macros you’ll want to make sure these fit within those percentages. You can see the nutrition facts on these in the recipe card. They’re very high in good fats and very low in carbs compared to traditional sweets.
Read also: Keto Calorie Counting: A Detailed Guide