Sunday, July 8, 2012

FAT BOMBS!

At the Low Carb Meet & Greet yesterday, we were talking about Fat Bombs - you know, those little treats we make ourselves for when we need a little extra fat.  There are lots of recipes out there, and this one is mine:


These are the five ingredients for my Fat Bombs, which you stir together well:

3/4 cup melted coconut oil
9.5 Tbs. (150g) almond butter
60 drops (about 3/8 tsp.) liquid Stevia
3 Tbs. cocoa
9 Tbs. melted salted butter





Pour a scant 2 Tbs. into each of 24 candy or mini muffin molds.  I use a silicone candy mold that I bought at Michael's Crafts.  If you prefer, you can use those little paper mini muffin cups, lined up on a cookie sheet.

I place my candy mold on a small cookie sheet first, and then fill it, then put it in the freezer.  If you try to put it in the freezer without first putting it on a cookie sheet, you'll be sorry.



Freeze for at least 30 minutes, then pop out the Fat Bombs and store them in a bag or other container in the freezer.  You can keep them in the fridge, but as soon as you hold one with your hot little fingers, it will melt really fast.  Frozen, it melts slower.

Nutritional info for one Fat Bomb:
145 calories
14.7g fat (91.2%)
1.53g protein (4.2%)
1.67g carbs (4.6%)

78 comments:

  1. Awesome! Thanks for sharing! The recipe I have also calls for coconut butter and I don't have any of that. But I do have coconut oil. I'll be making these tonight. :)

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  2. I haven't had any in about a week, and they were so good, I ate 3 over a few hours. Come to think of it, I think I'll have another before bed. tee hee

    I have heard some people say that coconut oil before bed disrupts their sleep, but I have never experienced that.

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    1. Amy Dungan and Rebecca Latham talking about Fat Bomb recipes...hmmm...gives me an idea...

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    2. Hmmm... Does your idea have anything to do with... Fat Bombs? :0)

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  3. I do them with coconut oil, an 80% dark chocolate bar from Trader Joe's and shredded coconut. Haven't done it in a while, I think I used about 1 cup of coconut oil and 1-1/2 cups shredded coconut.
    Melt the oil and chocolate bar together and mix about half of the liquid with the shredded coconut. Fill the small candy cups with this mixture and spoon the remaining melted coconut oil/chocolate mixture over the tops.

    Looks like you had fun at the get together. I live to far away to make it to that event.

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    1. Which dark chocolate bar did you use? Trader Joes has several. Thanks in advance.

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  4. Those sound really good, too! If I have coconut on hand, I put that in there, too! It's nice to hear from you, Stephanie. Remind me - what part of the world are you from?

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  5. I live in Bothell Washington, a suburb north of Seattle.

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    1. Have you made these using splenda? I would love to try the recipe but I'm allergic to stevia. Any tips on how much splenda to substitute? I may just wing it.

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    2. According to my taste, about 5 drops of Stevia equaled 1 packet of Splenda. I guess you would just need to experiment to see how it tastes. In case you want to just make one at a time to see how it tastes, you can divide the recipe by 24 and just make one.

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  6. I used 12 drops of concentrated liquid splenda (Sweetzfree) and they came out great.

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  7. how much powered Stevia do you think?

    signed Jenna

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    1. I have no idea. You could google a conversion chart for that, or just do it to taste and then adjust the next time.

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    2. I make similar, and I hardly use any extra sweetener at all--maybe 1/2 or 1/4 the amount, sometimes not at all. In any case, I sure dont worry about sweeteners with chocolate around. I feel it is too sweet otherwise and 85% chocolate seems adequate for sweetness for me. Try it without as much--I think you will like it. I guess I don't like stuff as sweet as others.

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    3. I've tried using less sweetener, but I didn't like it. :)

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  8. Has anyone tried fiberfit in this? I have 2 giant bottles...

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    1. I am assuming that is a fiber supplement of some kind. I have not tried it, but then, I am not a believer that we need lots of fiber in our diet.

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    2. Hi Rebecca, I don't know how I came across your site the other day, but wanted to say your fat bombs are great! For 3 days I cannot have caffeine (don't ask me how that is going). So I made some without chocolate & added a T of finely chopped walnut. (I only made 1/3 recipe). Pretty good. What was great was using a small melted piece of "the butterscotch like candy" & added a chunk of melted butter on an 1/8 of low carb waffle for a treat. It made a fantastic sauce syrup! It got me over the caffeine blues. Thank ya very much! :)
      Philis

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    3. Hi, Philis! Glad you stumbled across me and my little blog! Your variation sounds great!

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  9. These sound marvelous, Becca. Wow, you may have just topped my all time high # of sweetener drops in a recipe there. But I know how difficult it is to get chocolate desserts sweet enough. I'm hoping my Whole30 has gotten the sweetener monkey off my back and may play around with the stevia in these.ry. I'm not liking things quite as sweet anymore.

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    1. It may seem like a lot, but it is only 2.5 drops per bomb! LOL! I, too, have gotten so used to things not being sweet. If I taste something that actually is sweet, I don't care for it much!

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  10. Actually Fiberfit is a sucralose sweetener with fiber in it. It will likely take more of that particular sweetener than the stevia. At least it has been my experience with Fiberfit that it invariably take a lot more of it to sweeten anything. Sweetness preference is highly individual, however.

    OMG Becca,, I just made these and they are so easy and FANTASTIC! I added 1/2 tsp. vanilla and 1/3 c. dessicated coconut powder to mine. You know me, can't make a recipe without tweaking a bit. :) I'll be making these often!

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    1. Those sound really good, too, Peggy! I'll have to try that variation next time.

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  11. Someone just directed me to this site/recipe-oh my, these sound amazing! I'm new to lc eating and I thought that meant no treats ever again lol. So excited to try these, especially since they're healthy too!

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    1. Hi, Sara, and thanks for reading! Let me know how you like them, okay?

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    2. I'm going to make them this afternoon :) I wasn't able to find all the ingredients though-my store didn't have co but did have coconut butter so I'm going to use that. Also no almond butter so I'm going to try sunflower butter. And no liquid sweeteners of any kind so I bought splenda pkts. And on a whim I bought walnuts to throw in too :) We'll see how this turns out lol.

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    3. They turned out great! Blogged about them here :)
      http://sarajaynesthin.blogspot.com/2012/10/my-new-best-friend-fat-bombs.html

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  12. Will this recipe work without the butter as I'm allergic to dairy products?

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    1. Hi, Simone! That's a good question. I would say to leave the butter out and just increase the coconut oil to make up for it. Also, if you are allergic to the caseine in butter, you might try using ghee instead. If you are allergic even to ghee, just stick to coconut oil.

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  13. If we are tracking our fat percentage,How would I add this to day a site like Fatsecret?I looked and there is no Fat Bombs in the data base..

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    1. Hi, MaMiaGirl!

      The way to put this into Fatsecret is to just put each individual ingredient into Fatsecret.

      Hope that helps!

      Rebecca

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  14. These are suuuper tasty! I just started this diet and decided to try to make these. I used Truvia granulated instead of liquid, which I found a converter for here: http://www.stevia.net/conversion.html

    I replaced the almond butter with peanut butter, since I didn't have any almond butter, and it was absolutely delicious! To help the peanut butter mix in easier, I mixed it in with some of the coconut oil the recipe calls for after I melted it. Super delicious!

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    1. Hi, Aurora!

      I'm glad you like them. I just had one a few minutes ago. You can certainly use peanut butter if you like. The reason I do not use peanut butter is because I choose not to eat legumes, and peanuts are a legume. Most people think they are nuts, but they are actually a type of bean.

      Thanks for reading!

      Rebecca

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  15. OK. I put in the almond butter, and it didn't blend at all. It just sat like a lump. How on earth did you get it to mix properly?

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    1. Try using a blender. I have been doing that lately and it works like a charm!

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  16. Hi, Rebecca. I know I'm dreadfully late to the party but I just wanted to thank you for this incredibly easy and satisfying recipe!

    I used the new Nectresse powdered sweetener from Splenda. For others who wish to use this sweetener 60 drops of liquid Stevia = 4.5 tsp of Nectresse powdered sweetener.

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  17. I love these! I put a little bit of salt and unsweetened coconut flakes on the bottom of the candy molds.

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  18. Hi! I made your recipe last night and they turned out SO. DAMN. YUMMY!! I substituted the stevia with 15 packets of Splenda, although could have done with 11 or 12... they are sweet! I think next time I'll add a little vanilla and a couple whole almonds in each candy mold and it will be just like and Almond Joy! I'm in love with these! Thank you so much for your recipe!

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    1. I'm glad you are enjoying them, Paige! I'll bet they'll be good with your additions, too!

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  19. I just tried these and they are so delicious!I substituted with coconut oil and opted for powdered Stevia but they still are mouth watering. It feels like I'm not following my diet when I eat these but who knew lo-carb could be so delicious??

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    1. I'm so glad you like them, Zolie! Low carb is the greatest!

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  20. I made a small batch of these last night. I had liquid Splenda and used about 5 or 6 drops just to sweeten them slightly. I like the idea of a toasted almond in each one, though. Next time. They're very tasty and so quick and easy to make. Thanks!

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    1. Thanks for reading, Dirk, and I'm glad you liked the Fat Bombs. I like your idea of the toasted almond in each one. I'll have to try that!

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  21. Just made some of these and they are fantastic! Took almost no time to prepare. This is a new keto staple for me. Have been looking for a better low-carb chocolate treat than the sugar-free hot cocoa with coconut oil I've been drinking. This rocks :-)

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  22. I'm just starting Keto and these are very yummy.
    I made them with Sprouts Coconut Oil and crunchy almond butter to give them some texture. Sprouts didn't have liquid Stevia so I bought Stevia In The Raw. I used 6 packets to try to limit the use of sweetener and they came out just sweet enough for me. I also only used 8 Tbsp butter since that's a whole stick and it allows me to make 4 batched per box. I made the batch in a 2 cup Pyrex measuring cup which is easy to microwave to soften the oil and butter and just poured them into the molds. (had no idea Michaels had backing supplies :) I kept stirring during pouring but still ended up with nut pieces at the bottom so I just spooned the rest into the less filled molds. Not sure I want to calculate how much these cost though. :P

    Thanks Rebecca

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    1. Well, you definitely made the recipe your own! Good for you, and I'm glad you like them!

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  23. Thank you so much, I've made a few batches with peanut butter and some with almond butter. I have since used your recipe as a base to try even more variations the latest being a dark chocolate and orange cheesecake flavor (I started try to just replave the nut butter with cream cheese and it evolved from there. I wrote about it here: http://www.gratefullynourished.com/gratefully-nourished/2013/10/6/dark-chocolate-and-orange-cheesecake-bites.html. Thank you!

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    1. Thanks for reading, Rachael, and I'm glad you are finding so many ways to use the recipe!

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  24. Hi Rebecca -- I'd like to try these but have a question about the liquid Stevia. I'm guessing I'd like sweetener added so I need to pick some up at the store. You said 60 drops = 3/8 tsp. Is that correct? I just can't imagine 60 drops only amounting to that small amount. Maybe the drops are super small?

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    1. If you use the dropper than comes on the small bottle of Stevia, it takes 20 drops to fill up a 1/8 teaspoon measure. So, yep, 60 drops is 3/8 teaspoon. Enjoy!

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    2. I buy my Stevia at Whole Foods. They are sold lots of places and also on the internet.

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  25. Hi Rebecca -- I'd like to try these but will probably want to add the liquid Stevia if I can find it at the store (suggestions on where to purchase?) I'm wondering about the amount. You say 60 drops = 3/8 tsp? I would just think that 60 drops would amount to more than that small measurement. Did I misunderstand or are the drops super small? Thanks for help!

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    1. I use the dropper that comes with the Stevia bottle. 20 drops is about 1/8 teaspoon. I measured it myself.

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  26. Wow I just found this site
    Is there a mailing list to get notifications?
    Still in the stumbling process -trial and error
    Are fat bombs from the wheat belly book?

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    1. Hi, Irene! If you join this site, I think you get notifications. Also, if you leave a comment, be sure to click "notify me" to see replies to your post.

      Fat bombs have been around since before Wheat Belly and there are a lot of different versions of them. This one is mine.

      Thanks for visiting!

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  27. Wow I just found this site
    Is there a mailing list to get notifications?
    Still in the stumbling process -trial and error
    Are fat bombs from the wheat belly book?

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    1. I made up the Fat Bombs, but there are a lot of versions of them on the internet. My version is included in the Fat Fast Cookbook which is available on Amazon.com. If you subscribe to the blog, I think you get notifications. Thanks for reading!

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  28. Hi Rebecca. My friend followed your website to make fat bombs and they were delicious. However, they melt once they are out of the fridge. Do you have an idea what we can add to the fat bombs so that they will not melt for at least few hours after being out of the fridge? Thanks and best wishes from Canada.

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    1. Yep, they get pretty soft out of the fridge! I know of nothing to add to keep that from happening. They are almost pure fat and fat gets soft with heat. Just keep them cold. Thanks for reading!

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  29. My recipe:

    12 Tbsp Costco coconut oil: 1,560 cal; 168 fat; 0 carbs; 0 protein
    10 Tbsp Costco Natural PB: 925 cal; 80 fat; 20 carbs; 40 protein
    10 Tbsp Costco Salted Butter: 1,000 cal; 110 fat; 0 carbs; 0 protein
    1 bar Lindt 99% Cacao: 220 cal; 20 fat; 5 carb; 5 protein

    24/square: 154 cal; 15 fat; 1 carb; 2 protein
    Add Pecans, Almonds, etc at your discretion
    Sweeten to your liking, I liked them without it.

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  30. OMG! Why didn't I know about these sooner?My husband & I decided to get coconut oil into our low-carb diet. These are absolutely amazing! I will make again and tweek the recipe with some pepermint oil and probably add nuts to the top.

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    1. Peppermint oil sounds like a great addition! I'll have to try that.

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  31. Hello from Ireland!

    I made Fat Bombs the other day -they are divine!!

    How many should I eat a day?

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    1. Hi, Enie! You can eat as many as you want as long as they do not cause you to gain weight. It is possible to eat too much fat. When I am doing a Fat Fast, I eat several a day, but on normal days, maybe one or two, depending on what else I am eating that day.

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  32. Wow, you look great and so much younger. I have been Paleo for a few months and not losing. I'm thinking I need to cut out almost all carbs. I was wondering what % of your diet was carbs?

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    1. HI, Bailey! I do not go by percentages, because your percentages can be right, but if you are eating too much food or not enough food, it does not matter. I have gone great amounts of time eating almost no carbs at all. I do best on a ketogenic diet. Thanks for reading!

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  33. Just made these and the coconut oil (Luanna) rose to the top when they were in the freezer. Ended up with a layer of coconut oil at the top and the rest of the fat bomb on the bottom. What could I have done wrong?

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    1. Hi, Carol!

      I have never heard of such a thing! That's weird. I am assuming that you melted the coconut oil and butter before mixing and that everything was mixed very well before freezing. The only thing that I can think of is that there may be some sort of difference in using Luanna because it is refined, but I don't know why that would make any difference. Maybe you should try it with regular coconut oil, like Nutiva or EfaGold...

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    2. For the past few times I have been making these, I have used my regular blender to mix the ingredients, then just pouring the liquid straight from the blender canister. This has been working really well.

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  34. I made these and they turned out great -except I thought they were too salty, or maybe I am just not used to the after taste of Stevia. So I started putting them in my black coffee instead and can I just tell you that it was awesome! Chocolately, creamy yummy coffee - better than any Starbucks I've had!

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    1. Hi, Cheryl!

      Salty? That's a new one! tee hee. I have heard some people say that Stevia has an aftertaste, but I have not thought so. Did you use liquid Stevia? Also, did you use a nut butter that was salted? I use one that has almonds as the only ingredient.

      Anyway, I'm glad you are liking it in your coffee. I'll have to try that. :)

      Rebecca

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  35. I started on the HFLC eating plan about 2 weeks ago, and Im craving something nice and sweet! Can I really eat these? How much can I eat - I'm scared that when I start I cannot stop! Should I really just count the carbs and keep that to 50g/day? Even if that 50g of carbs comes from only these bombs?

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    1. Hi, Emma!

      Can you really eat these? Yes. Can you eat nothing but these? No. These are a way for you to get some extra fat into your menu without extra protein and carbs. They are not meant to be all that you eat. As to how many a day you could eat, that would depend on what else you are eating. If you are already eating at the high end of your limit for fat for the day, I would say you cannot afford to eat any at all. But, as you are planning your menu for the day, just "budget in" a fat bomb or two so that your daily numbers make sense. I hope that helps, and thanks for reading!

      Rebecca

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