Copyright 2012-2016 - KetoDiet Blog (http://KetoDietApp.com/Blog)

Easy Vanilla Fat Bombs

I know that people love fat bombs and I've already posted many on my blog. Some of you asked for a coconut-free taste, so I didn't use any coconut butter for this recipe. I still used coconut oil and mixed in vanilla to eliminate any coconut taste. I also used macadamia nuts, which have the best fat profile (high in MUFA) from all nuts and are very keto-friendly.

Keep in mind that fat bombs are meant to be eaten as occasional snacks - they are not meal replacements. So, you can have them as:

  • Pre-workout snacks (1-2 pieces), I use snacks high in MCTs before or during my intense workouts - weights, HIIT.
  • On a fat fast 1-2 pieces a day together with other foods suitable for the FAT FAST.
  • Energy boost. If you just started following a ketogenic diet and find it hard to eat enough fat (1-2 pieces a day).

Keep in mind that calories are not insignificant even on a low-carb ketogenic diet. Although you won't necessarily need to count calories, you should be aware of the amount of food you are eating. Therefore, only use fat bombs for any of the reasons mentioned above. You can find out your ideal macros using KetoDiet Buddy. For all of you who would like to know more about fat fast, I've been working on a post with a sample meal plan and should post it on my blog soon.

What's your favourite fat bomb recipe? Which flavour would you like to see next? :-)

Preparation time

Hands-on
Overall

Nutritional values (per serving):

0.6 grams 0.96 grams 0.79 grams 14.4 grams 6.6 grams 132 calories
Total Carbs1.6grams
Fiber0.96grams
Net Carbs0.6grams
Protein0.79grams
Fat14.4grams
of which Saturated6.6grams
Energy (calories)132kcal
Magnesium13mg (3% RDA)
Potassium36mg (2% EMR)

Macronutrient ratio: Calories from carbs (1.8%), protein (2.3%), fat (95.9%)

Ingredients (makes 14 servings):

Note: 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. Place the macadamia nuts into a blender and pulse until smooth.
  2. Mix with softened butter and coconut oil (room temperature or melted in a water bath).
  3. Add powdered Erythritol, stevia vanilla extract - I like to use real vanilla beans, as they add amazing flavour!
    To "powder" the Erythritol, simply place it in a blender and pulse until fine. I always have 1-2 cups of powdered Erythritol ready to be used.
  4. Pour into mini muffin forms or an ice cube tray. You should be able to fill each one about 1 ½ tablespoons of the mixture to get 14 servings. Place in the fridge for at least 30 minutes and let it solidify.
  5. When done, keep refrigerated. Coconut oil and butter get very soft at room temperature.
  6. Enjoy!

Add comment

biuquote
  • Comment
  • Preview
Loading

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

Comments (23)

Can these be made without all the sweeteners and faux sugar? Seems like a lot of processed sugar-like stuff that I am trying to eliminate. I have seen other fat bomb recipes that don't have sweeteners but I've only tried a couple. I'm looking to try new flavors. I do appreciate how simple these are to make. Thanks!

Reply

Hi Natalie, I used natural sweeteners (stevia and Erythritol) but you can skip them if you like. It really depends on you palate Smile

Reply

Made these yesterday (my first conscious Keto food). It was a little confronting to use the amounts of butter etc as I am still re-educating myself. I nibbled on one before it was set, which left an oily taste. Tried again the next day when I was craving rubbishy foods and it was quite pleasant. Still getting used to tastes and textures but overall pleasant and not overpowering. Trying to decide what my next one will be is the hardest part!

Reply

Hi Bec, try some of these recipes - most don't taste as oily (this one may do as it uses macadamia nuts + butter): ketodietapp.com/.../tagFatBombs&title=Fat%20Bombs

Reply

My fat bomb "batter" did not get so liquid as yours in the picture. Mine was more warm, soft nut butter texture. What did I do wrong?

Reply

Maybe you used more macadamia nuts? Did you use the right amount of butter and coconut oil? They get solid when refrigerated so it should work...

Reply

These taste like cookie dough!

Reply

Can ghee be used for butter? I can't wait to try them!  Gonna make them tomorrow!  Yay! I can't wait for your fat bomb book, too! Thank you for all you do!  Amazing and accessible stuff!  <3

Reply

Thank you for your kind words! I think you can use either - both will work great Smile

Reply

I am so glad to have found you, honestly what a remarkable resource!  I made these wee bundles of deliciousness yesterday-soooooo good that I actually felt kind of weepy.  Mind you, its day two and I'm still doing things like putting vegetables in the cupboard so the weepiness might be related.  However, I am sincerely grateful for your recipes and information and updates on your own well-being.  Awesome, (please) keep up the great work.

Reply

Thank you so much Noelle, I really appreciate that! Smile

Reply

How many can I eat in a day?

Reply

Hi Julia, I think two is a "safe" way to go Smile Even fat can be overeaten so keep that in mind.

Reply

I just made these for my first attempt at a fat fast; a sprained ankle has me a little more sedentary than usual. I added a dash of cinnamon and then topped them with a coconut oil/raw cocoa powder drizzle... these are fantastic! I can relate to everybody worrying about eating the whole batch! Thanks for the recipe =]

Reply

Thank you Becca, glad they turned out so well! Smile

Reply

Can those of us allergic to dairy sub more coconut oil for the butter?

Reply

Sure! The only difference will be the texture, it may be more compact with coconut oil (butter makes it softer).

Reply

Is ghee ok for the butter?

Reply

I understand why fat bombs are necessary for some people to get in enough fat but personally I avoid making them because I will always overeat them. Sure, pure fat doesn't raise insulin and has many health benefits but it is never as satiating to me as a meal with fat and protein combined with more volume and maybe some fiber.Smile Unfortunately it is hard to come up with such a meal/treat that is sweet and keto-approved.

Reply

I agree on that. They are good for any of the reasons I mentioned above but definitely not needed for most people. I only have them before my workouts and never have more tun 1-2 Smile If you want something for satiety, protein-based snacks are far more effective.

Reply

I have the same problem, I dont make them because I have no will power to stop eating them once I start.

Reply

Oh wow, I just saw macadamia nuts today and didntbuy them because I already had almond butter at home! Maybe I'll make this next time.

Reply

I LOVE macadamias and have them just for myself - my partner doesn't like them Smile

Reply

As Featured On

As Featured