If you google “Fat Bomb Recipes”, there are a million results. Literally. 1.4 million to be exact.
What are they?
A “fat bomb” is a small, but sized confection (using the term loosely) that can me customized to your personal tastes very easily.
The main component, usually, is coconut oil.
Why? Because coconut oil is a healthy oil; it is virtually tasteless (depends on brand); and it solidifies in cold temperatures quickly, making it ideal for these little treats.
Why would I eat them?
First off, they’re pretty much diet friendly to keto, low-carb, even paleo and primal (depends on your ingredients).
A typical fat bomb can range from a snack sensible 80 calories to a whopping 300+, again depends on the size and added ingredients.
If you tend to follow macros, they’re an easy way to increase your fat % without sabotaging your protein and carb %s.
If you tend to under-eat on calories, again they can add calories without adding a lot of carbs or protein.
If you make them simply (recipe below), they can even fit into a low-calorie plan.
Budget friendly snacks: the typical coconut oil/peanut butter combo costs less than $3 for 24 pieces. Compare that to pre-packaged low-carb snacks that range from $2-$5 for 1 serving, and have loads of ingredients you need a translator to explain.
The down side: they must be kept refrigerated or frozen or else they melt very quickly.
For the recipe below, I use this mold to get uniform pieces: Wilton 2105-4909 Easy Flex Heart 24-Cavity Silicone Mold .
My Basic PB&CO Fat Bombs
- 1/2 cup coconut oil
- 1/2 cup smooth peanut butter (use almond butter or any nut butter you like, if you don’t want to use peanut butter)
- 1tsp double strength vanilla extract
- 3T sugar free syrup of your choice (I use DaVinci’s Sugar Free Syrup in butterscotch, vanilla or my favorite: Dulce Le Leche. This is optional but it adds depth to the flavor.
In a 2 cup microwavable bowl or measuring cup, melt the coconut oil for about 1 minute until completely melted. Add the peanut butter, then microwave at 30 second intervals, stirring between, until it’s melted together.
Stir in the vanilla and flavoring syrup.
Place the silicone mold on a cookie sheet (they’re floppy without it!)and carefully fill each mold about 2/3 full.
Place in the refrigerator until they harden, about 30 minutes to an hour.
Pop out of the molds and keep in a lidded container in the refrigerator.
Because coconut oil has antimicrobial properties, these will last up to 2 weeks.
You can freeze them for several months.
| Nutrition Facts | |
|---|---|
| Servings 24.0 | |
| Amount Per Serving | |
| calories 73 | |
| % Daily Value * | |
| Total Fat 7 g | 11 % |
| Saturated Fat 9 g | 43 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 15 mg | 1 % |
| Potassium 30 mg | 1 % |
| Total Carbohydrate 1 g | 0 % |
| Dietary Fiber 0 g | 0 % |
| Sugars 1 g | |
| Protein 1 g | 2 % |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 0 % |
| Iron | 0 % |
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