By Tanya K. / Fat Bomb, Recipes / updated on December 30, 2023
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Want to make it a special day? Add some chocolate. Want to make it an even better one? Add peanut butter, too.
Chocolate makes any day a special one, but adding peanut butter makes it that much better. I’ve got a Chocolate Peanut Butter Fat Bombs recipe that will satisfy your sweet tooth while also aiding in your keto diet.
There are many keto fat bomb recipes but this one will make you think you’re indulging in a Reese’s peanut butter cup, only without the sugar and guilt.
It provides a good amount of healthy fats to help you stay in ketosis. Fat bombs are designed to boost your ketone production, which helps you stay focused and satisfied.
My recipe uses real peanut butter, but keep in mind that this might not be considered as strict keto to some people. Peanuts are a legume, and you might avoid this if you have any kind of allergy.
But unlike other legumes, peanuts are a good source of fat. They also contain fiber, which helps keep the net carbs down.
You can use a keto-friendly nut for this recipe if you wish. Almond butter would work well. But as long as you keep your portions down, you can eat peanut butter on a keto diet.
Besides, nothing pairs together quite like peanut butter and chocolate! It’s a winning taste combination.
This recipe also calls for melted butter, vanilla extract, raw cocoa powder, and the keto-friendly sweetener of your choice.
Make sure you buy a brand of cocoa that is unsweetened. Raw cacao powder works well because it’s unprocessed and contains the most flavonoid antioxidants.
Stay away from peanut butter than contains added sugar and other flavoring. Your peanut butter should contain peanuts from organic, non-GMO peanuts and nothing else except for maybe sea salt!
How to Make Sugar Free Peanut Butter Chocolate Fat Bombs
This recipe uses two of the same batches of ingredients. The only difference is that one has chocolate in it and the other is just peanut butter.Instead of making peanut butter balls, I made peanut butter cups.
To make, add the melted butter (or coconut oil if you prefer), peanut butter, vanilla extract, cocoa powder (or sugar free chocolate chips or dark baking chocolate), erythritol (or a few drops of liquid stevia) to a bowl and mix.
Take another bowl and mix the same ingredients without the cocoa powder.
Now, the masterpiece production process begins. Add the melted chocolate mix to muffin paper liners and refrigerate for 15 minutes.
Once set, add peanut butter topping to the top of the chocolate and put back in the fridge.
You will want to let these sit in the refrigerator to set until they are firm before eating (if you can). Store these Keto Peanut Butter fatbombs in an airtight container in the fridge for later.
You might also want to try:
Chocolate Almond Butter Fat Bombs
Lemon Cheesecake Chocolate Fat Bombs
Orange Walnut Chocolate Fat Bombs
Keto Bacon Egg and Avocado Savory Fat Bombs
Keto Peanut Butter Cream Cheese Fat Bombs
No Bake Chocolate Peanut Butter Cups
Keto Vanilla MCT Peanut Butter Balls
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Keto Chocolate Peanut Butter Fat Bombs
These sugar-free chocolate peanut butter cups will satisfy your sweet tooth and makes a great snack for keto diet.
Blend all the ingredients for the chocolate in a bowl. Stir well to get the desired smoothness. Put aside.
Prepare another bowl for the peanut butter mixture. Fold the ingredients together until uniform and smooth. Set aside as well.
Divide the chocolate mix between muffin paper liners. Refrigerate for 15 minutes. Remove from the fridge and add the peanut butter on top of the chocolate. Put in the fridge for 20 more minutes.
Once set, serve and enjoy!
Video
Notes
*You can use stevia or monkfruit sweetener if desired.
Nutrition/Macros
Nutrition Facts
Keto Chocolate Peanut Butter Fat Bombs
Amount Per Serving
Calories 101Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 4g20%
Cholesterol 10mg3%
Sodium 83mg3%
Potassium 97mg3%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 3g6%
Vitamin A 118IU2%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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“Fat bombs should be something you use around your training or when you're in a bind on-the-go,” she adds. “Generally, one to three per day will be sufficient,” says Garrison.
Fat bombs are OK for those following a keto diet, says Norton, as they keep dieters energized and full. "If you're not on a keto diet, however, fat bombs can make you gain weight since your body will likely store all that fat found in these snacks rather than burn them," she cautions.
If you're eating fat bombs to lose weight, you need to eat them as part of a low-carb diet. They can't do their job if you're loading up on carbs! Eat them once a day as a snack or to up the level of healthy fats in your diet. Many people eat one for breakfast or lunch on the go—and they're full.
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
Depending on your size and how much water weight you're carrying, this weight loss can vary. Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.
A final guideline: Even if you're on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says.
How Much Peanut Butter Can Kick You out of Ketosis? You can enjoy two tablespoons of this popular spread at a time, even up to five tablespoons, without going over 50 grams of carbs in a day (the upper limit for the standard keto diet) and getting kicked out of ketosis.
The best type of cottage cheese for a keto diet is full fat and free of thickeners and stabilizers like guar gum or xanthan gum. It should provide only about 3 grams of carbs in a 1/2-cup (100-gram) serving.
FYI, most keto experts recommend you don't eat more than two or three keto fat bombs daily because you can eat too much fat on the diet (aim for getting 70 to 80 percent of your daily calories from fat, according to Harvard Health).
They're usually made up of about 80 percent fat, making them handy for a quick breakfast, pre- or post-workout snack, or a little afternoon treat. Bonus: They won't kick you out of ketosis! What if you're not on the keto diet? You can absolutely still enjoy keto fat bombs!
If you're on a keto diet, a high-fat, lower-carb snack will help you remain in the fat-burning state of ketosis. A high-fat, lower-carb snack delivers a dose of fat that'll keep you in the fat-burning state of ketosis. Fat bombs made with a high quality fat called MCT oil can even curb cravings.
They make for a great bedtime snack, leading to sustained ketosis overnight. In addition, Fat Bombs decrease food prep time because you can make one large batch consisting of four or fewer ingredients.
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
The bottom line. Many people have found weight loss success using the keto diet. Nutritional ketosis is defined as blood ketone levels of 0.5 – 3 mmol/L, which also represents the optimal ketone range for weight loss. To achieve these levels, you need to significantly restrict your carb intake.
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