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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.
Tips and Substitutions
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. The more fat the coconut has, the better it blends. Also, toasting the coconut will help with blending.
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.
Hands-on Overall
Serving size 1 fat bomb
Nutritional values (per serving, 1 fat bomb)
Net carbs0.7 grams
Protein1.9 grams
Fat9.5 grams
Calories106 kcal
Calories from carbs 3%, protein 8%, fat 89%
Total carbs2.3 gramsFiber1.6 gramsSugars0.7 gramsSaturated fat7.2 gramsSodium16 mg(1% RDA)Magnesium6 mg(2% RDA)Potassium39 mg(2% EMR)
Ingredients (makes 12 servings)
Instructions
- Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the shredded (or flaked) coconut on a baking sheet. Place in the oven and toast for just about 5 minutes until light golden. Mix once or twice to prevent burning.
- Transfer into a blender and pulse until smooth. You will get a smooth and runny consistency.
- Add the softened butter chopped into pieces and softened coconut oil (room temperature).
- Add cinnamon or vanilla, stevia (optional), salt and mix well. Instead of stevia, you can use about 2 tablespoons of powdered Erythritol.
- Pour into mini muffin forms or an ice cube tray. You should be able to fill each one with about 1 1/2 tablespoons of the mixture to get 12 servings. Place in the fridge for at least 30 minutes and let it solidify.
- When done, keep refrigerated for up to a week or freeze for up to 3 months. Coconut oil and butter get very soft at room temperature. Enjoy!
Ingredient nutritional breakdown (per serving, 1 fat bomb)
| Net carbs | Protein | Fat | Calories |
|---|
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.7 g | 1.9 g | 1.2 g | 31 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 4.5 g | 41 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Cinnamon, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 fat bomb |
| 0.7 g | 1.9 g | 9.5 g | 106 kcal |
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