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Keto Coconut Fat Bombs

Whether you follow the fat fast, need to boost your fat intake or you are simply looking for a keto-friendly treat, try fat bombs! Having one or two fat bombs will help you beat sugar cravings and keep hunger at bay. Coconut oil and butter are both healthy fats and contain MCTs. Keep in mind that while coconut oil is great for making fat bombs, pure MCT oil won't work in this recipe, as it won't solidify. Personally, I prefer to use toasted coconut but you can also use coconut butter.

Preparation time

Hands-on
Overall

Nutritional values (per serving):

0.74 grams 1.9 grams 1.9 grams 9.6 grams 7.4 grams 104 calories
Total Carbs2.6grams
Fiber1.9grams
Net Carbs0.74grams
Protein1.9grams
Fat9.6grams
of which Saturated7.4grams
Energy (calories)104kcal
Magnesium6mg (2% RDA)
Potassium39mg (2% EMR)

Macronutrient ratio: Calories from carbs (3.1%), protein (7.9%), fat (89%)

Ingredients (makes 12 servings):

Note: Flaked coconut works better than shredded - the more fat it has, the better it blends. Also, toasting the coconut will help with blending. Here are some healthy sweeteners I recommend (my Amazon store). When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Preheat the oven to 175 C / 350 F. Spread the shredded (or flaked) coconut on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning.
  2. Transfer into a blender and pulse until smooth. You will get a smooth and runny consistency.
  3. Add the softened butter chopped into pieces and softened coconut oil (room temperature).
  4. Add cinnamon or vanilla, stevia (if used), salt and mix well.
    Instead of stevia, you can use ~ 2 tablespoons of powdered Erythritol.
  5. Pour into mini muffin forms or an ice cube tray. You should be able to fill each one with about 1 ½ tablespoons of the mixture to get 12 servings. Place in the fridge for at least 30 minutes and let it solidify.
  6. When done, keep refrigerated. Coconut oil and butter get very soft at room temperature. Enjoy!

Update:

Based on some feedback, you may find it hard to blend the coconut until smooth. If for any reason the coconut is still too dry when toasted and blended, follow this video tutorial on how to make toasted coconut butter. Mine blended well without any need to scrape the coconut from the sides of the blender or adding coconut oil, most likely due to high fat content (I used Now Foods coconut, both shredded and flaked). This method should work for those who ended up with dry, crumbly consistency.

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (85)

I love these little bites! I don't have a food processor so mine came out a wee bit chunky,  which is perfectly fine because I was going to add fresh toasted coconut anyways!  I topped mine with a tiny bit of sugar free dark chocolate and chopped almonds too and they are exactly like a Mounds in flavor!
Thank you so much for this recipe!!!

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I think you may like these recipes too Smile
Bounty Bars: ketodietapp.com/.../keto-bounty-bars
Bounty Ice-Cream: ketodietapp.com/.../keto-bounty-ice-cream-with-magic-shell

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Thanks for the recipe! I tried blending coconut shreds, it took ages but came out lovely and smooth. I've simplified the recipe a bit. Instead of adding sweeteners I just place fresh or frozen strawberries in the muffin form and pour coconut butter over it, leave tops of fruit out and cover with thin layer of coconut butter. No need for any taste enhancers, coconut and strawberry taste amazing together!

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I've never thought of adding berries and it sounds like a great sweetener-free option! Smile

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Hello. I just made these today and they're fantastic!! I did have trouble with dry, crumbly coconut but I also only had shredded so that's what I used...today I just let it till firm and rolled them into balls..worked for now. What brand of coconut do you use? I don't know if it's because I used the shredded or not but my calculations came out to 4.6 net carbs per serving (2 net carbs per serving of coconut, 7.5 servings = 112 grams = 1.5 cups).

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I think I used Now Foods or Suma Organic - these are the ones I buy in the UK. It also depends on your food processor/ blender.
I'm not sure why it's different but maybe you use different amount in grams? Cups are not precise enough. Or it could be the tracker you used which is quite likely. Most online trackers/ apps use what is known as a "shared" database which is not always accurate. We use a verified database in our app, so the nutrition facts listed are precise.

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I didn't see the calorie count in the nutritional values (per serving) section. Do you have an approximate calorie count for an individual fat bomb?  

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Hi Ellis, "calories" are listed as "kcal" in the table and the values are per fat bomb/ serving Smile

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These are insanely delicious! Thank you for sharing the recipe! By the way, I used my Vitamix to blend the toasted coconut and it blended so nicely when I used the tamper.

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Thank you Robin!

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Hi Martina! I read your blog and really enjoy the blog with nice pictures of the recipe while cooking. The recipe looks delicious and yummy in taste. I definitely try this on coming Sunday.Also I love coconut flavour very much and here both my favourite coconut sugar and flakes are used. Thanks for sharing this recipe.

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Thank you Benjamin!

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I make coconut butter in my Vitamix in about 30 seconds. The trick is to use enough coconut. I use two bags of organic coconut shreds. Each bag has 2-2/3 cups of coconut, finely shredded. I use the Let's Do Organic brand. Make sure it's the full fat one. I haven't tried the recipe yet because I can't stop eating the coconut butter plain! I never thought to toast the shreds beforehand. I did it in a pan on the stove. The toasting of the shreds adds a whole new level of flavor. Thanks for the recipe; I'll be trying it soon!

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I totally agree! That's how I make mine Smile ketodietapp.com/.../foolproof-homemade-coconut-butter

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Ohh I had no food processor or moulds.  So made the mixture without blending coconut. Just spread out on tray in fridge was planning on cutting into squares.  Don't think it will quite work.  Hard to get the fat in without upping the calories 😵

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It may taste too "fatty" but might work even if you cannot blend it - coconut oil will solidify in the fridge.

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I made these today and WOW! I made a double batch, weighed out the coconut instead of measuring it, and used dried coconut chips from sprouts (more like shaved coconut pieces). Since I used salted Kerigold butter, I skipped the extra salt and only used 20 drops total of the Vanilla Creme Sweetleaf stevia. Thank you!

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Thank you Brandy, glad you liked them!!

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Many thanks these are delightful... I'm new two keto dieting and I needed a snack that could rival those thoughts of chocolate bar. These certainly did that. Thanks again

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Thank you! They are my favourite too - and so easy to make! Smile

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Awesome recipe! I used a candy mold and they came out like little candy nuggets!
I also used 14 oz of creamed coconut (not coconut cream) which you buy on Amazon.

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Thank you Elaine, glad you liked them! Smile

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Bookmarked! Looks tempting and Delicious. Definitely going to give these a shot. Thanks for the recipe.

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Thank you Coleen!

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Hi, thank for the recipe! I'm only 9 days into my Keto journey, I feel different, but yes, must start cooking as I'm getting bored. I don't think I'll add Stevia as I hate it, I take 1/2 tsp of coconut oil chilled straight as it is, love it so...I think too sweet might trigger craving.
Question, what kind of blender do you have, mine would NEVER achieve that with toasted coconut. Thanks! Glad I found your site.

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Hi Heather, I've got Kenwood mixer and use a food processor attachment to make nut, seed and coconut butter. It takes 30-60 seconds to get it perfectly smooth Smile In this recipe I just used Bamix hand blender with a blending bowl and it worked great too. I think it depends on the coconut - the more fat it has, the easier it is to blend it.

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These Look so fabulous! I love the toasted coconut butter part... I have not tried that yet but will soon!! Thank you!

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Thank you Heather! Hope you like them Smile

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These look fabulous! I always need something to curb a craving on a keto diet!!!

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Hi, I just made these this morning, and they're delicious! I never would have thought of making toasted coconut butter. I ended up using both the cinnamon and a few drops of vanilla, plus a few drops of liquid Splenda (no carbs) to make it sweeter. I also made them into Reese's-style cups, using homemade chocolate (1/4 cup melted coconut oil, a few drops of vanilla, liquid sweetener to taste and 1/2 cup + 1 Tbsp dark cocoa powder). They are SO good; thanks for the recipe!!

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Thank you Kristen! Sounds delicious with the chocolate - will have to give it a try! Smile

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Hi Martina,
Do you use sweetened coconut in this recipe or the unsweetened?
Thank you
Marilyn

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Hi Marilyn, always unsweetened (I'll add it in the notes), thanks!

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Hi..I dont have stevia..but I have xylitol..how much shoul I put in.?
Thanks
Annie

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Hi Annie, it depends on your palate. I'd start with 2-4 tablespoons and see if you need more. I'd also use powdered xylitol - you can make it in a blender or a coffee grinder. Hope this helps! Smile

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I'm new to the idea of a keto diet and just recently found your blog...great reading!  I'm thinking of trying these fat bombs.  I don't have any coconut flakes on hand because I used them to make my own coconut butter a few days ago.  Do you think that I could use my homemade coconut butter instead?  If your recipe calls for 112g, I was thinking that I could just use my digital kitchen scale to measure out 112g of coconut butter.  What do you think?

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Thank you Karen!! Yes, I think coconut butter should work but I haven't tried toasting it. I guess you'll have to mix it frequently while baking in the oven. Yes, if you use 112 g of coconut butter, you should end up with the same amount.

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I have entered the ingredients into my fitness pal and can't seem to match your nutrition values. First I only got 8 out of the mix and only one tablespoon in each cup. But even if I put in that it made 12 I come up with 12.8 grams of fat 1.8 carbs and .5 protein. Am I missing something?  4tbsp butter 400 calories 44g fat, shaved coconut 1 1/2 cups 570 calories 54g fat 21 carbs 6 protein, and 4tbsp coconut oil 520 calories 56g fat....basically it.

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Hi Melissa, I'm using the USDA database when calculating nutrition values for all my recipes. Unlike MFP, it is very reliable. MFP uses database that is created by users and there are always errors (missing macronutrients or wrong numbers). I'm not sure why you only ended up with only 8 pieces though...

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Thank you so much for this recipe and for the amazing blog!!! Since I found your website I started to read a lot about Ketogenic diet to learn more and more... about 2 months ago I started to follow the diet and since then I've lost 15 pounds. However the two most important things I noticed with this diet: 1) my energy levels - I feel so much energy during the day, wake up without feeling I could stay in bed all day and feel like I can run miles at any time. 2) I don't feel like I want to eat my entire pantry anymore. All diets I've tried before keto made me hungry, miserable and weak. I don't see it as a diet anymore, but as a life style. I love your recipes and all the research/information you provide. I've downloaded your app just so I can have as many recipes and info as possible. I really wanted to thank you so, so, so much for all the information you share. Thank you, Martina!

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Thank you for your kind words Manuela! And big congratulations on your successful weight loss!! That's what I love about low-carb eating, my improved energy levels and no hunger issues Smile

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THANK YOU!  I have been trying to find a "sweet" or Fat Bomb that doesn't have egg or almond.  This is great!

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Thank you Lisa, glad you liked them!

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I recently heard about fat boms from a keto blog and came across this recipe.  I just ate one and Holy Cow! This are amazing! I bought bob's mill large coconut flakes and toasted them up, I then seasoned it with Himalayan salt and when I processed it, it turned into this beautiful golden liquid.  I then added the coconut oil and kerrygold butter w a little vanilla and 1\4 tsp of cinnamon.  I didn't use any sweeteners.  My opinion, it doesn't need any.   These are a great snack to have mid day to prevent snacking.  Very satisfying too.  
Thank you

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Thank you Michelle! I agree, no sweetener is needed. I rarely use Smile

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What blender/food processor do you have?

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Hi Laura, I used an old food processor for this (Bamix immersion blender with a blending bowl) but got a Kenwood food processor which is much more powerful and I love it! I have the limited edition white Chef Kenwood.

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Made these for the first time this morning and can confirm that normal supermarket dessicated coconut (toasted) does liquify but it takes a while and a lot of side scraping to get all the bits. I didn't have to add anything to it either.
I also used the solids in a can of coconut milk instead of coconut oil because i had none to hand. Came out great, though I thought it wouldn't work at all!

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Glad it worked Beth, thanks for trying my recipe Smile

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Hi there, not sure which way to go....112 grams of coconut is 2.5 cups, not 1.5 cups of flaked coconut, and I packed it quite tightly! I assume I'll go for cups since that's the first measurement you gave? Not sure if this will throw off my carbs or not.

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Hi Madelyn, it's always better to go by grams or oz - cups are not very precise. The flakes can weigh more or less depending on their fat content. I got flakes from two different brands and one was 1 1/2 cups while the other was 2 cups for the same weight.

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Interesting! That makes it quite hard to judge the nutritional value then, doesn't it? If the fat content is always different., I mean. I wonder what the nutritional content of mine are!  Last question, any advice on converting sugar substitutes? I'm currently converting your stevia and erythritol to sugar equivalents, than using the suggested equivalent of natvia.

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Yes, the nutrition values may slightly vary. Everything is an estimate but the weight itself should be enough to have a good one. There is not a big difference in 100 grams of different kinds of desiccated coconut and the fat bombs are small anyway Smile I've never used a product called natvia so I'm not quite sure. I only used stevia because these fat bombs don't need too much sweetener because the coconut is already slightly sweet. I'd probably use just about 1/4 cup of erythritol instead (powdered).

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Love this recipe! Mine came out to 9 total in mini muffin tins. However as I did the math in calories for 1 piece to put in my fitness diary, it came to  413 cals and 45g fat. Maybe because I used Ghee instead of regular butter?

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Hi Jade, thank you for your kind words, glad you like it! Smile I'm sure it's right, I just double checked in my app. I use a very reliable database and I think that my net dairy uses "user-generated" database which contains errors. The total weight of the mixture is ~ 230g (makes 12 servings). One piece weighs ~ 20g and only 89% of it is fat.

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Ok so I just made these and they are setting in the fridge now. I can tell from the batter (hehe oops) that these are going to be AMAZING. It took like 15+ cycles in the food processor for me to get "coconut butter" so patience is key. That plus all the dishes and I'm sad to say I probably won't be making these again. At least now I'll savor every bite and not eat them all at once! Thanks for the recipe =]

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Thanks Carly! I figured out that it really depends on the coconut. Mine got smooth so quickly but I noticed this is always not the case and it may take a bit of effort to blend it well. Hope you like them! And yes, at least you won't eat them all in one go Smile

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Oh my god, I absolutely love these! They weren't as pretty as yours because I just used an ice tray but I've already made them 3 times!

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Thank you Melanie, it is actually my favourite fat bomb too! You can use anything from candy molds to ice trays Smile

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This is the best fat bomb I've tried! Who would have thought toasting the coconut could make such a difference? Smile

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Thanks you Alex! I'm glad you liked it Smile

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Delicious! I made Keto Coconut Fat Bombs twice - first time I ate everything in less than hour...
Great recipe

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Thank you Pawel! Glad you liked them Smile

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Can this recipe be made with coconut cream instead of the shredded coconut, and if so what would the measurement be?

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Hi Lynne, I think you may use coconut cream but I haven't tried it, so I'm not sure what the perfect amount would be. Butter and coconut oil will get solid in fridge but not so sure about the coconut cream and how soft it will be with it. You can try 1/2 cup of creamed coconut milk and see how it works. I think it will be more like a cheesecake consistency.

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You're right- I am new to this. I put a can of organic coconut milk in the fridge for 24 hours and although it did separate it was nothing like the picture on another one of your blog posts, which looks thick and buttery. My coconut 'cream' was not very thick at all, about the texture of heavy dairy cream. I will try this recipe with the shredded coconut, I found some unsweetened!

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Great! Hope you like it Smile I think you may also want to try another brand of coconut milk. I know some products don't "cream" when refrigerated. I love a Aroy-D coconut milk but it does not cream at all, I guess that is the only drawback.

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I just tried making this recipe. Major fail!
The coconut (organic shredded from Wholefoods) never liquified in the blender. Even after adding the coconut oil and butter it just looked like breadcrumbs. I tasted some and threw it straight in the trash. I think the stevia tastes awful! Or maybe I'm just a lousy cook! Frown

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That's weird. I've made this recipe 3-4 times and used both shredded and flaked coconut and after toasting it, it always became smooth. If you don't toast it (not sure if you did), it's more difficult to blend. Try flaked coconut - the more fat it has, the better it blends. So if the coconut is too fine and dry, it may be tricky to blend.
I use stevia (drops, not powder) in most fat bombs because it adds absolutely no carbs - and that's what I am looking for in fat bombs. It's fine as long as you use a small amount. If you use too much, it has an aftertaste. However, if you don't like the taste of stevia even in small amounts, you can try powdered Erythritol / Swerve (I'd use just 1-2 tablespoons but you may want to use more).

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I used the Stevia drops but will give it another try using Erythritol and the flaked coconut. Will keep you posted! ;)

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Please do, any feedback is appreciated!

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I had a similar fail. Trying out my new Blendtec. After reading your comments back I think i will try again. I used the double coconut oil and shredded unsweetened coconut. Watching the video its clear what I used was too dry. Something can only turn liquid if it has enough moisture inside. Btw I salvaged my first attempt with adding almond milk and freezing it. Still very different texture but still tastes good and gives the nutritional values was after.

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Cool! 'm sure your next batch will be just perfect Wink

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Would I be able to use cocoa butter in place of the butter? I'm going to try this recipe as you have it right now first! It would just be interesting due to the fat content of cocoa butter and the chocolaty taste and smell it can attribute to these. Smile

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I haven't tried using cocoa butter but I guess it would work. I think you may not even have to keep it in the fridge if you were to use just cocoa butter instead of both coconut oil and butter (cocoa butter is solid at room temperature) but I'd have to try that to be sure Smile Let me know how it worked!

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Hmm, what kind of coconut do you use?  I tried Red Mill's, I put it in the blender for a long time and it never liquified so I gave up and just did it as it was.  They turned out okay but I am wondering how to get it like yours.

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Hi Ingrid, I used organic shredded coconut from Sainsbury's (UK) or I buy it on Amazon. This one was roughly shredded (quite big pieces) and I suspect they contained more oil. When you toast it, it should be easier to blend but if it helps, add a tablespoon of coconut oil while you blend it to make it smooth.

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I'm trying your fat bombs tonight for the first time. But, as is my nature, I put my own spin on it. I used xylitol for the sweetener because I'm out of liquid Stevia. And I added 1T of cocoa powder, as well as cinnamon, and vanilla. They are in the freezer, and I can't wait to try them!

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That sounds delicious Sarah! I'm sure it will be great with the cocoa powder Smile

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Awesome recipe Martina! Gorgeous photos, as delicious as the treats!
I am going to feature them in my upcoming post!

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Thanks Vivica, that's great!

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I'm about to make these now! Do you know if it's ok just with coconut oil, have you tried it? I know you give it as option but is it different without butter?

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Thank you Kelly! I love toasted coconut, it brings out more flavour Smile

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Awesome pics Martina!! Thanks for the recipe, I've never tried "toasting" coconut but you made me crave it now Smile

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Thank you Terri Smile

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