These Peanut Butter Chocolate Fat Bombs are easy to make and even easier to eat. They’re also an easy keto diet recipe! Peanut butter isn’t your thing? Try our other fat bomb recipe that’s made with avocados.
What Are Keto Fat Bombs?
Keto Fat Bombs are made from healthy fats. Think avocado, coconut oil, and nut butters. If you mix those all together, you get something that we (the interwebs) like to call fat bombs. They’re like bath bombs, except they fizzle less inside your stomach!
The other ingredients you add are dealer’s choice. But if you’re making these fat bombs to stick with a keto lifestyle, avoid ingredients that are high in carbs. And contrary to what Regina George thinks, butter is not a carb, so that means you can toss it into your keto fat bomb recipe!
Ok, Back Up. What’s the Keto Diet?
Fad diets change more often than Blake Lively on a press tour, but one that seems to be sticking around is the keto diet. Short for “ketogenic,” it focuses on consuming lots of healthy fats, a moderate amount of protein, and hardly any carbs. The macro breakdown of the keto diet is 65-80% fat, 15-30% protein, and 5-10% carbs (max 30 grams).
To get that much fat in your diet, you could snack on a pint of ice cream. Or, you could try make these Fat Bombs instead!
Why would someone give up carbs when they make up the best things in life, like pasta, bagels, and pizza? It’s because consuming carbs (whether that’s from grains, fruits, or vegetables) leads to glucose production.
Your body burns glucose for energy. If there’s no glucose, your body burns fat for energy. No carbs = no glucose = less fat. If you’re looking to learn more about the Keto diet, check out The Keto Diet cookbook and diet guide by Leanne Vogel or this cookbook that focuses on fast 5-ingredient keto recipes.
How to Make Peanut Butter Chocolate Fat Bombs
There are tons of ways to make keto fat bombs, and they can take on nearly any flavor you desire. Below, I created a peanut butter chocolate recipe, because… well, you just try and name a more iconic duo.
I’ll wait.
- Place peanut butter and coconut oil in a small saucepan and heat, stirring continually, over medium heat until the combination transforms into a smooth liquid.
- Add the cocoa powder and stir until it has completely dissolved. Then add your vanilla and honey (or liquid stevia) and stir until these are completely mixed in.
- Remove the chocolate peanut butter mixture from the heat and carefully pour it into a silicon mold. Freeze for 20 minutes.
To Make Your Fat Bombs Keto Diet Friendly:
- Make sure you use a sugar-free vanilla extract so it doesn’t add any extra pesky carbs to the recipe.
- The recipe below uses honey to sweeten the Peanut Butter Chocolate Fat Bombs, but you’ll want to use a few drops of liquid stevia.
Peanut Butter Chocolate Keto Fat Bombs
Print Recipe
Ingredients
- ¼ cup creamy peanut butter
- ¼ cup virgin coconut oil
- 2 Tbsp. cocoa powder
- ½ tsp. pure vanilla extract (use sugar-free if keto)
- 2 drops liquid stevia (up to ¼ tsp. or 1½ Tbsp. honey)
Instructions
- Place peanut butter and coconut oil in a small saucepan and heat over medium heat, stirring continually, until it turns into a smooth liquid.
- Add cocoa powder and stir until fully combined.
- Add vanilla extract and liquid stevia (or honey), and stir until fully combined.
- Remove the saucepan from heat and pour mixture into a silicon mold.
- Freeze the fat bombs for at 20 minutes before eating. Store in freezer.
Notes
How to Choose the Right Fats for Your Keto Fat Bomb Recipe
Monounsaturated Fats
These are the best. Think of them as your favorite cousin who gives the best life advice and always lets you borrow her stylish clothes. This kind of fat can help reduce bad cholesterol (LDL). You’ll find monounsaturated fat in avocados, macadamia nuts, and olives.
Polyunsaturated Fats
These are good, but should be consumed in moderation. This is like your second favorite cousin who cracks the funniest jokes, but also breaks out in Hamilton show tunes every 30 minutes.
Polyunsaturated fats contain omega-6 and omega-3 fatty acids and are essential to your diet because your body can’t produce them. Sort of like the amount of money you need to buy tickets to Hamilton. They help support brain, skin, and hair health, and more. Polyunsaturated fats are found in safflower oil, walnuts, and seafood. So in a way, salmon tartare is the OG fat bomb, but when it comes to dessert, I’ll stick with my chocolate recipe, thanks.
Saturated Fats
These get kind of confusing. Some are good, some aren’t – they’re like your aunt and uncle. He wears embarrassing Hawaiian shirts on family vacations, but she gives great birthday presents. Saturated fats differ by the length of their chemical chains. Coconut oil, a great binding ingredient for fat bombs, contains lauric acid which is a medium-chained fatty acid that has been shown to increase good cholesterol. Organic, free-range animal products like whole milk have a lot of omega-3 fatty acids, making this a good saturated fat as well.
Trans Fats
These are the worst. This is like the third cousin twice removed who somehow manages to find his way to every family gathering and eats all the shrimp. Trans fat is used to turn oils into solids, and is often listed on labels as “partially hydrogenated oil.” Trans fats are created in an industrial process that combines hydrogen with vegetable oil, so you probably won’t be handling pure trans fat in your personal kitchen. However, this is useful information so you can avoid it when you’re eating packaged food products.
- Keto-Friendly Chocolate Avocado Fat Bombs - September 4, 2018
- 17 Jonathan Van Ness Moments We’ll Cherish Forever - June 15, 2018
- How to Travel to Cuba Before Americans Ruin It - April 10, 2018
These recipes look amazing! I love the heart molds for a fun shape!
I cannot get my child to eat avocado on its own, but add a little chocolate and she can’t get enough. So I love the sound of your avocado fat bombs. I can see them becoming a favorite around here.
On the avacodo recipe. It doesn’t say how much Coconut oil to use. Is it a 1/4 cup?
Hi Raven, yes, it’s a 1/4 cup of coconut oil for the avocado truffles. Post has been updated – I hope you enjoy them!
Oh, this recipe looks so cute! I really like! I definitely want to try this! Thanks for this wonderful recipe, I think it’s perfect for me. Pinned for later!
These look amazing and such fun shapes. What a great idea for a healthy snack.
I just love the name of these cute little snacks – and they sound super tasty too!
can you just the chocolate and peanut butter one in to an 8×8 inch pan and cut like you would fudge?
Hi Patty, I believe that should work, although I haven’t tried it. I would suggest lining the pan with parchment paper to make sure it doesn’t stick. You might also have to adjust the amount of time it needs to freeze — just check it periodically to make sure it solidifies!
I made the little hearts, imagine my surprise as a new keto dieter that at the very bottom of the recipe it says if your on keto DONT use honey. The TITLE of the recipe says KETO In it…….now I’ve got some very expensive chocolate that because I didn’t know honey wasn’t suppose to be used, is not keto friendly. Please consider people who are new to this, we take a title at its word, substituting is fine but please write it in the ingrients with a small reason why, stevia seemed like a suggestion not a a must to keep it keto friendly. This stuff isn’t cheap. Thanks
Hi Laura, I’m sorry about that confusion! I definitely see how I could have been more clear about that substitution. I’ve updated the recipe to be more explicit about what is or isn’t keto-friendly.
What are the nutritional facts on the chocolate avocado truffles?
Hi Sandi – based on 24 truffles, the Chocolate Avocado Truffles (if rolled in cocoa powder and if you use honey – make sure to use liquid stevia if you’re doing keto) have 44 calories, 4 grams of fat and 3 grams carbohydrates per truffle.
What’s the nutritional info on the chocolate avacado bombs? Thanks!
Never mind, I just read it above. They are delish!
Thank you! 🙂
You had me at peanut butter and chocolate! These look so good, and I appreciate all the info about types of fats.
Great info on all the fats! I’ve read about a keto diet, but I didn’t really understand it, you have finally cleared it up for me. These fat bombs sound amazing, love the flavor combo!
these look absolutely amazing! I should show this to someone I know who’s very disappointed at all the desserts he can’t eat because of doing keto!
These fat bombs sound delicious and super easy to make. Anytime you pair chocolate & peanut butter together it’s a win. Great recipe 🙂
Making these into hearts is brilliant! I know my kids will eat them since they are shaped well and of course chocolate!
Are the nutritional info on the chocolate and peanut butter fatbombs using the honey or the stevia?
They’re based on honey. We use MyFitnessPal to estimate the nutritional information.