This is our first fat bomb recipe: delicious keto chocolate peanut butter fat bombs. Super easy with only three ingredients!
As you probably know, fat is no longer your number one enemy. Researchers have found that saturated fats can not only increase the levels of good cholesterol in your system, but it can also improve some other health risk factors such as blood sugar, blood lipids, ectopic fat storage, and blood pressure. If you go for the good fat, that is.
Sweet keto indulgence
Keto can be healthy and sweet too! You certainly don't have to limit yourself to processed treats sold in your local grocery store or pharmacy. With some research and a little time in the kitchen, you can create delicious fat bombs that can satisfy your hunger and keep you on the keto path.
Following a keto diet for the last few years has changed my perspective on food. There comes the time in life when you need a quick fat fix, and a fat bomb does just that. I usually use a keto fat bomb when on the go, or to get that extra energy just before I hit the gym.
What are fat bombs?
Don't think that you can whip out your favorite candy bar and consider it one of your fat bombs for the day? Fat bombs have more in common with energy bars than the candy bars near your grocery store's register. Fat bombs are made of low-carb, high-fat ingredients such as cream, peanut butter, coconut oil or cocoa butter. The latter being one of our favorite ingredients.
Fat bombs are made of at least 85% fat and can be consumed as breakfast-on-the-go, a snack that you can indulge in after a strenuous workout, or something you can use as a pick-me-up in the afternoon.
Peanuts and chocolate!
Why the peanut butter and chocolate fat bomb? To be honest, this is our first fat bomb recipe, and I started with the ingredients I had at home. Peanut butter and chocolate can have an excellent relationship! What a beautiful place to live, we always have chocolate and peanut butter at home. Oh, the perks of having a sweet keto blog.
Making the keto chocolate peanut butter fat bombs
In my first trial, I prepared the regular peanut butter and chocolate fat bombs following recipes that can be found all over the web. I mixed together peanut butter and coconut butter, poured it into a mold and left it for 30 minutes in the fridge. I was planning to add chocolate ganache later.
But when I started to finish my first fat bomb recipe attempt with chocolate ganache, I had a moment of epiphany. I was looking at my kitchen top and realized that coconut oil is really not the best ingredient when using it in the middle of a heatwave (it's been a hot summer over here).
These keto chocolate peanut butter bombs won't melt at room temperature!
The reason is pretty simple. Coconut oil turns to liquid when the temperature reaches approximately 76°F (24°C). Why would I want to use such an ingredient if I'm looking for a practical solution for my fat bombs? I planned to make something useful that I could even take out to the office and eat before I hit the gym. Liquid coconut oil all over my hands and desk doesn't fit into "something practical and useful."
We've made a little experiment which has shown that at room temperature, keto chocolate peanut butter fat bombs made with coconut oil instead of cocoa butter, will melt in only 15 minutes! They will literally turn into liquid right before your eyes! Contrary, the fat bombs made with cocoa butter will remain firm and keep the shape.
Besides, to be totally honest, I don't like to mix peanut butter with coconut oil. I love both ingredients individually, but mixing them together always makes me think - what the heck is this? Am I eating peanuts or coconut? The flavor of coconut is just too strong and simply overruns peanuts. But that's just my preference. If you like the combination, go for it!
Therefore, I grabbed the most useful and the most underused ingredient in the keto kitchen. Cocoa butter.
Related: Keto Blondies - how to get to Swedish paradise in less than an hour
What is cocoa butter?
Cocoa butter is a stable fat harvested from cacao beans as they're roasted. This product is used in cooking and in the creation of cosmetics.
It's whitish in color and has a mild, nearly non-existent flavor that makes it a great base in creating keto desserts. Cocoa butter is a vegan product that's an excellent addition if you need consistent fatty texture without animal products. In it's purest form at room temperature, cocoa butter is hard, not unlike coconut oil. When warmed, it becomes creamy, making it very useful in baking. This butter has a melting point at around 93°-101°F (34°-38°C).
Is there a difference between cacao butter and cocoa butter?
Yes. Cocoa butter is harvested from the roasted cacao bean. Cacao butter is harvested before roasting. Both fats are shelf-stable and nutritious.
Switching coconut oil for cocoa butter is a big win!
The final trial of our fat bombs recipe has turned out solid and tasted like peanut butter, unlike some strange unhappy marriage of coconut and peanuts. Besides, contrary to fat bombs made with coconut oil, you can leave these at room temperature and they won't melt!
In addition to the fat bombs, I've prepared the ultra-simple chocolate ganache. I've melted the dark chocolate and mix it with (yes, you guessed it) cocoa butter. If you crave this elegant chocolate touch, you have to prepare fat bombs in two steps.
Keto chocolate peanut butter fat bombs in two easy steps
First, you have to prepare the base with peanut butter and cocoa butter and then wait for at least 25 minutes for it to cool down in the fridge. Next, add chocolate ganache for the final touch. Not a chocolate lover? Skip the chocolate topping and dig in!
I went the extra mile and prepared the homemade peanut butter for this fat bomb recipe, which I'm going to publish in the coming weeks, so make sure you sign up for our newsletter if you still haven't!
Please, don’t forget to let me know how you liked the recipe, rate it, and leave a comment below!
Recipe
Keto Chocolate Peanut Butter Fat Bombs
Ingredients
- ¼ cup cocoa butter - melted
- ½ cup peanut butter - homemade
Easy chocolate ganache
- 1 oz dark chocolate
- ⅛ cup cocoa butter - melted
Instructions
- Combine peanut butter and melted cocoa butter in a small bowl. Mix well until combined.
- Spoon the mixture into a silicone muffin mold up until ¾ full.
- Put in the fridge for at least 30 minutes
- Melt chocolate and cocoa butter in a bain-marie or microwave oven.
- Spoon 1 tbs of the ganache on top of each cooled and solid fat bomb.
- Chill in the fridge for at least 20 minutes before serving.
Notes
- Add some chopped peanuts for extra crunchiness.
- Use vanilla or rum extract for that special touch.
- Want these sweet(er)?. Use any sweetener you prefer to taste. Just mix it in the two butters.
- Use some flavored oil to give your bombs a unique spin. I would go for the orange oil.
- Beware of the serving size. These are huge BOMBS!
Nutrition
MORE KETO FAT BOMBS TO TRY!
If you love this low-carb keto chocolate fat bombs recipe, I recommend you also try our other recipes:
P.bates says
I don't know what cocoa butter is or where to get it so I could not try the recipe. But looks good.
Cal says
Finally, a fat bomb that ‘melts in your mouth, not on your hands’...or in your pack! Not only that, but it’s delicious, with the chocolate ganache adding that little extra set taste. I’m taking these on my multi-day self-supported bike trip in a few days!
No cocoa butter available in my local stores, but I found organic cacao butter, & it worked just fine!
Tisa says
Awesome, Cal! Thank you for the feedback!
Angela says
I loved the fat bombs.
Tisa says
Thank you, Angela!
Melanie Mayfield says
Making now, by my calculations with 4 bombs the nutrition is off. I'm getting 535 cal, 50g fat (15g saturated) , 11.6g carb (7.1g fiber), 17g protein. So my next batch I'll see if I can't spread it across 8 bombs lol.
Tisa says
Hi, Melanie.
I just recalculated again with the standard software I've been using, and the info was indeed a bit off, don't know why. It's now calculated to be approx. 414 kCal per fat bomb. The calculation always depends on the nutritional database of the software, of course.
Enjoy the bombs anyways! 🙂
Sherry Campbell says
I made these fat bombs but after 2.5 hrs. in
the fridge, still wet on the bottom. They're in the freezer now...I used organic natural peanut butter, stir-required (peanuts, salt) and NOW cocoa butter.