Fat bombs have taken the internet health circuit by storm, especially among those following a ketogenic (keto) diet. These small treats are designed to provide a high dose of healthy fats, which are essential for fuel on a keto eating plan. This article explores a simple and delicious recipe for keto peanut butter fat bombs, offering a satisfying snack that won't raise blood sugar levels.
Why Fat Bombs?
On a keto diet, fat becomes the primary fuel source, and it can be challenging to consume enough of it. Fat bombs are small, flavorful treats with a high fat content, typically made with ingredients like virgin coconut oil, nut butter, and a low-carb sweetener. They offer a convenient and tasty way to meet your daily fat requirements while keeping carbs low.
The Keto Peanut Butter Fat Bomb Recipe
This recipe is incredibly easy, requiring only a few simple ingredients.
Ingredients:
- ½ cup virgin coconut oil, in liquid state
- ¾ cup peanut butter (no-stir type recommended)
- 1 ½ tsp ground cinnamon
- ¼ teaspoon sea salt
- 1 teaspoon vanilla extract
- 3 - 4 drops liquid stevia (or other no-calorie sweetener like Lakanto Monkfruit Sweetener)
Instructions:
- Line a mini muffin pan with paper liners (approximately 12-13 liners).
- In a mixing bowl (or directly in a measuring cup), thoroughly whisk all the ingredients together until smooth and creamy.
- Pour 1 tablespoon of the peanut butter mixture into each muffin liner.
- Set the tray in the freezer for about 4 hours, or until completely solidified.
- Once solidified, remove the fat bombs from the tray and store them in a bag or container in the freezer. If storing at room temperature, place a piece of parchment paper between layers to prevent sticking.
Important Considerations
Nut Butter Options
While this recipe specifically calls for peanut butter, it's important to note that peanut butter should be enjoyed in moderation on a keto diet. Almond butter is a great alternative with even fewer carbs. Other options include hazelnut butter or cashew butter. When choosing a nut butter, always read the ingredient list to ensure there's no added sugar or other unwanted ingredients. You may swap in no sugar sunbutter for the peanut butter if you have allergies or just want to mix things up.
Sweetener Choices
This recipe uses liquid stevia as a sweetener. However, some people experience a bitter aftertaste with stevia. Monk fruit is a good alternative, as it is low-glycemic and less processed than other keto-friendly sweeteners. Erythritol and xylitol are also options, but they are more processed. Remember that these sweeteners are meant to satisfy a sweet tooth, not to create an overly sweet treat.
Read also: Easy Low-Carb Cheese Crackers
Chocolate Addition
For chocolate peanut butter fat bombs, consider adding unsweetened chocolate. You can melt Baker's chocolate (unsweetened chocolate), sweeten it yourself, and pour it over the top of the fat bombs. Alternatively, you can use sugar-free chocolate or chocolate chips, such as Lily's brand stevia-sweetened chocolate baking chips or Whole Foods' 365 brand sugar-free chocolate chips. If you don't have unsweetened chocolate, you can stir in a small amount of unsweetened cocoa powder (about 1 to 2 tablespoons).
Serving Size and Storage
Use mini muffin pans to keep the fat bombs small and manageable. They should be about the size of a small peanut butter cup. This helps control fat intake, as consuming too much fat is possible even on a keto diet. This recipe makes 12 servings of fat bombs (or 1/2 of a regular muffin-size fat bomb).
These keto fat bombs store well in the refrigerator and even better in the freezer. Store them in an airtight container.
Variations
- Nut Butter Substitutions: The peanut butter can be substituted with any other nut butter at a 1:1 ratio.
- Flavorings: Experiment with edible flavored oils like peppermint or orange for a unique twist.
- Protein Boost: Add protein powder to the peanut butter mixture for added flavor and protein.
- Chocolate Chips: The chocolate chips can be left out entirely, if you prefer biting into smooth creamy peanut butter goodness without crunching on a chocolate chip.
Who Can Enjoy These?
While fat bombs are ideal for those following a ketogenic diet, they can also be a healthy treat for anyone looking to incorporate more healthy fats into their diet. They provide a burst of energy without spiking blood sugar levels and are a much healthier option than traditional peanut butter cups.
Moderation is Key
Even though these are healthy fat bombs, moderation is still important. As long as you factor them into your macros for the day, you can enjoy these peanut butter fat bombs in moderation.
Read also: Keto Calorie Counting: A Detailed Guide
How Long Do They Last?
If stored properly, these keto peanut butter fat bombs will last for up to a week in the refrigerator. You can also freeze them in a sealed container for up to 1 month for longer storage.
Read also: Magnesium Supplements for Keto