The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 13. Classic Sweet Fat Bombs
White Chocolate Pecan Fat Bombs
Dairy-Free
This classic fat-bomb recipe is easy and incredibly delicious. Walnuts would be a great addition if you’re out of pecans.
Prep Time: 3 hours
Cook Time: 10 minutes
Ingredients
Makes 8 fat bombs
1⁄4 cup pecans
4 tablespoons cocoa butter
4 tablespoons coconut oil
1⁄4 teaspoon vanilla extract
5 drops stevia glycerite
Be Choosy with Nuts
When buying nuts, opt for raw, unsalted varieties rather than roasted, salted, or sugared versions. Raw nuts generally contain no added ingredients, while roasted, flavored nuts can contain unhealthy oils and sugar.
1. Chop pecans coarsely with a knife or process quickly in a food processor so they don’t get too fine.
2. In a small saucepan over very low heat, add cocoa butter and coconut oil, stirring until completely melted, about 3 minutes.
3. Remove from heat and stir in pecans, vanilla extract, and stevia.
4. Pour into 8 silicone molds.
5. Refrigerate until hard.
6. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 144
Fat: 16g
Protein: 0g
Sodium: 0mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Marzipan Bombs
Dairy-Free
You do not have to be in Germany to enjoy the delicious flavor of marzipan! Make this fat bomb and you will be surprised how much it matches the original flavor.
Prep Time: 3 hours
Cook Time: 0 minutes
Ingredients
Makes 10 fat bombs
1 cup blanched almonds
3 tablespoons confectioners Swerve
3 tablespoons coconut oil, softened
1⁄4 teaspoon almond extract
1 teaspoon rose water
1. Process almonds and Swerve in a food processor or high-powered blender until they turn into a fine crumble.
2. Add coconut oil, almond, and rose water.
3. Process until mixture starts to ball up and forms a very fine texture.
4. Place into 10 silicone molds.
5. Refrigerate until hard.
6. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 99
Fat: 9g
Protein: 2g
Sodium: 0mg
Fiber: 1g
Carbohydrates: 4g
Sugar: 3g
Chocolate Peanut Butter Fat Bombs
Chocolate and peanut butter is a combination found in many favorite candies. Get the same delicious flavors here without the guilt of traditional sugary treats.
Prep Time: 3 hours
Cook Time: 10 minutes
Ingredients
Makes 10 fat bombs
4 tablespoons coconut oil
4 ounces sugar-free baking dark chocolate
1⁄4 cup peanut butter
1⁄2 teaspoon vanilla extract
5 drops stevia glycerite
Choosing Your Peanut Butter
When you choose your peanut butter, make sure that it does not contain hydrogenated fats. Also, make sure it does not contain sugar, or hidden sugars like dextrose or sucrose. The best peanut butter you can buy is an all-natural, organic one!
1. In a small saucepan over very low heat, add coconut oil and chocolate, stirring until completely melted, about 3 minutes.
2. Add peanut butter and keep stirring until well blended. If you like a “swirly” effect, use creamy peanut butter and just slightly stir in, leaving it mostly unmixed.
3. Remove from heat and stir in vanilla and stevia.
4. Pour into 8 silicone molds.
5. Refrigerate until hard.
6. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 142
Fat: 15g
Protein: 3g
Sodium: 32mg
Fiber: 2g
Carbohydrates: 5g
Sugar: 1g
Dark Chocolate Peppermint Fat Bombs
These fat bombs are modeled after the very famous British chocolates After Eight, which are wafer-thin dark chocolates filled with peppermint cream.
Prep Time: 3 hours
Cook Time: 10 minutes
Ingredients
Makes 8 fat bombs
4 tablespoons coconut oil
4 ounces sugar-free baking dark chocolate
1⁄4 teaspoon peppermint extract
5 drops stevia glycerite
1. In a small saucepan over very low heat, add coconut oil and chocolate, stirring until completely melted, about 3 minutes.
2. Remove from heat and stir in peppermint and stevia.
3. Pour into 8 silicone molds.
4. Refrigerate until hard.
5. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 130
Fat: 14g
Protein: 2g
Sodium: 3mg
Fiber: 2g
Carbohydrates: 4g
Sugar: 0g
Dark Chocolate Espresso Fat Bombs
Who doesn’t love the flavors of chocolate and coffee together? This fat bomb will give you energy without even touching the caffeine!
Prep Time: 3 hours
Cook Time: 7 minutes
Ingredients
Makes 8 fat bombs
2 tablespoons cocoa butter
2 tablespoons coconut oil
2 ounces sugar-free baking dark chocolate
1⁄4 teaspoon coffee extract
5 drops stevia glycerite
1. In a small saucepan over very low heat, add cocoa butter, coconut oil, and chocolate, stirring until completely melted, about 3 minutes.
2. Remove from heat and stir in coffee extract and stevia.
3. Pour into 8 silicone molds.
4. Refrigerate until hard.
5. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 96
Fat: 10g
Protein: 1g
Sodium: 2mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Dark Chocolate Coconut Fat Bombs
A different take on the famous coconut chocolate candy … one that is actually good for you!
Prep Time: 3 hours
Cook Time: 7 minutes
Ingredients
Makes 12 fat bombs
2 tablespoons coconut oil
2 ounces sugar-free baking dark chocolate
1 teaspoon vanilla extract
1⁄2 teaspoon coconut extract (optional)
1 tablespoon confectioners Swerve
1⁄2 cup shredded unsweetened coconut
1. In a small saucepan over very low heat, add coconut oil, chocolate, extracts, and Swerve, stirring until completely melted, about 3 minutes.
2. Remove from heat and stir in shredded coconut.
3. Pour into 12 silicone molds.
4. Refrigerate until hard.
5. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 58
Fat: 6g
Protein: 1g
Sodium: 2mg
Fiber: 1g
Carbohydrates: 3g
Sugar: 1g
Chocolate Amaretto Fat Bombs
Have you ever tried the Italian liquor amaretto? These fat bombs will remind you of the delicious flavor but without the alcohol and the sugar.
Prep Time: 3 hours
Cook Time: 7 minutes
Ingredients
Makes 8 fat bombs
1⁄4 cup almonds
2 tablespoons cocoa butter
2 tablespoons coconut oil
2 ounces sugar-free baking dark chocolate
1⁄4 teaspoon amaretto extract
5 drops stevia glycerite
1. Chop almonds coarsely with a knife or process quickly in a food processor so they don’t get too fine.
2. In a small saucepan over very low heat, add cocoa butter, coconut oil, and chocolate, stirring until completely melted.
3. Remove from heat and stir in almonds, amaretto, and stevia.
4. Pour into 8 silicone molds.
5. Refrigerate until hard.
6. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 113
Fat: 12g
Protein: 2g
Sodium: 2mg
Fiber: 2g
Carbohydrates: 3g
Sugar: 0g
Chocolate Caramel Fat Bombs
This is a creamy, chocolaty fat bomb with the flavor of caramel. The flavor is pretty darn close to candy!
Prep Time: 3 hours
Cook Time: 7 minutes
Ingredients
Makes 12 fat bombs
6 tablespoons coconut oil
6 tablespoons heavy cream
2 ounces sugar-free baking dark chocolate
2 tablespoons caramel extract
2 tablespoons confectioners Swerve
1. In a small saucepan over very low heat, add coconut oil, cream, chocolate, caramel extract, and Swerve, stirring until completely melted.
2. Pour into 12 silicone molds.
3. Refrigerate until hard.
4. Remove from mold. Serve immediately or store in refrigerator for up to 1 week.
Per 1 fat bomb
Calories: 120
Fat: 12g
Protein: 1g
Sodium: 4mg
Fiber: 1g
Carbohydrates: 3g
Sugar: 2g
Almond Butter Fat Bombs
You can replace the almond butter in this recipe with any nut butter of your choice. Cashew butter and peanut butter work really well, too. Just make sure that your nut butter doesn’t contain any added sugar.
Prep Time: 35 minutes
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1⁄3 cup coconut oil
1⁄3 cup butter
1⁄3 cup almond butter
2 tablespoons cream cheese
15 drops liquid stevia
Do It Yourself!
Making your own almond butter is simple and a great way to ensure that it doesn’t contain any hidden sugar. Simply put almonds in a food processor and process until the oils break down and a nut butter forms. To up the fat content and make the almond butter smoother, add a couple of teaspoons of almond oil (or another oil of your choice).
1. Place all ingredients in a small saucepan over medium-low heat and stir until melted and mixed together.
2. Pour an equal amount of mixture into each well of a 12-cup silicone mold.
3. Place in freezer until hardened, about 30 minutes.
4. Store in refrigerator up to 1 week.
Per 1 fat bomb
Calories: 136
Fat: 14g
Protein: 1g
Sodium: 9mg
Fiber: 0g
Carbohydrates: 3g
Sugar: 2g
Cashew Butter Cup Fat Bombs
Many commercially available cashew butters contain an added sweetener, so be careful when choosing one. If you can’t find one at the store, you can always make your own.
Prep Time: 1 hour 10 minutes
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1 cup coconut oil
3⁄4 cup butter, divided
6 tablespoons cocoa powder
15 drops liquid stevia
1⁄4 cup cashew butter
2 tablespoons heavy whipping cream
Nut Butters at Home
Making cashew butter is the same basic process as making coconut butter. To make about 11⁄2 cups of cashew butter, place 2 cups unroasted, unsalted cashews in a food processor with a pinch of salt and 1 tablespoon of coconut oil. Process for about 30 seconds and then scrape down the sides of the food processor. Continue processing until smooth, scraping the sides when necessary. Be patient, as the process can take several minutes.
1. Place coconut oil, 1⁄2 cup butter, cocoa powder, and stevia in a small saucepan over medium heat and stir until melted and well combined.
2. Pour an equal amount of mixture into each well of a 12-cup mini muffin tin lined with cupcake wrappers. Place muffin tin in freezer and allow to harden, about 30 minutes.
3. Place remaining 1⁄4 cup butter, cashew butter, and whipping cream in a small bowl and beat with a hand mixer until combined and fluffy.
4. Once chocolate mixture in freezer has hardened, spoon an equal amount of cashew butter mixture on top of each well and place in freezer. Allow to harden at least 30 minutes.
5. Store in refrigerator up to 1 week.
Per 1 fat bomb
Calories: 300
Fat: 33g
Protein: 1g
Sodium: 5mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 0g
Coconut Peppermint Fat Bombs
Dairy-Free
You can replace the peppermint extract in this recipe with any other pure extract. Try lemon, orange, almond, or maple.
Prep Time: 30 minutes
Cook Time: 5 minutes
Ingredients
Makes 12 fat bombs
1 cup coconut butter
1⁄4 cup unsweetened shredded coconut
1 tablespoon coconut oil
1⁄2 teaspoon peppermint extract
1. Place all ingredients in a small saucepan over low heat and stir until melted and well combined.
2. Pour an equal amount of mixture into each well of a 12-cup muffin tin lined with cupcake wrappers.
3. Place in freezer and allow to harden, about 30 minutes.
4. Store in refrigerator up to 1 week.
Per 1 fat bomb
Calories: 176
Fat: 19g
Protein: 0g
Sodium: 0mg
Fiber: 0g
Carbohydrates: 0g
Sugar: 0g
Mixed Nut Bombs
The combination of cashew butter, peanut flour, and almond extract is enough to satisfy every nut lover’s craving.
Prep Time: 35 minutes
Cook Time: 0 minutes
Ingredients
Makes 12 fat bombs
1⁄2 cup cashew butter
1 cup defatted unsweetened peanut flour
1⁄4 cup butter, melted
1⁄4 teaspoon almond extract
Defatting Peanuts
Defatted peanut flour is a peanut flour that has had a large percentage of its fat removed through a mechanical process. The fat content of defatted peanut flour still falls around 25 percent of calories, but the shelf life is significantly increased.
1. Mix cashew butter and peanut flour together in a small bowl until well combined.
2. Stir in melted butter until smooth. Add almond extract and stir until combined.
3. Scoop out tablespoons of mixture onto a cookie sheet covered in wax paper.
4. Place in freezer until hardened, about 30 minutes.
5. Store in refrigerator up to 1 week.
Per 1 fat bomb
Calories: 130
Fat: 14g
Protein: 1g
Sodium: 2mg
Fiber: 2g
Carbohydrates: 4g
Sugar: 0g
Peanut Butter Cream Cheese Fat Bombs
The crunchy peanut butter and crushed peanuts in this recipe give these peanut butter fat bombs an unbeatable texture. If you prefer less crunch, use smooth peanut butter instead.
Prep Time: 35 minutes
Cook Time: 8 minutes
Ingredients
Makes 12 fat bombs
1 cup coconut oil
1⁄2 cup butter
1⁄2 cup crunchy peanut butter
2 tablespoons cream cheese
10 drops liquid stevia
1⁄4 cup crushed unsalted peanuts
1. Place coconut oil, butter, peanut butter, cream cheese, and stevia in a small saucepan over medium heat and stir until melted.
2. Sprinkle crushed peanuts evenly in each well of a 12-cup mini muffin pan lined with cupcake wrappers. Pour peanut butter mixture over peanuts.
3. Place in freezer until hardened, about 30 minutes.
4. Store in refrigerator up to 1 week.
Per 1 fat bomb
Calories: 316
Fat: 33g
Protein: 4g
Sodium: 59mg
Fiber: 1g
Carbohydrates: 3g
Sugar: 1g