Fat Bombs – Low Carb Chocolate BonBons

Low Carb Chocolate Bonbons will tantalize your taste buds! No need to buy expensive chocolate bars anymore!

Fat bombs are something that I have been hearing around different low carb communities for years.  It wasn’t until recently that I accidentally fell in love with them!  Now you know that I’m not a huge fan of sweets and desserts (as mentioned in my Keto Raspberry Swirl Cheesecake recipe), but these delightful bites of low carb chocolate goodness are fantastic!

What are Fat Bombs?

In a ketogenic/keto diet, our main source of energy comes from fat (roughly 75%).  For some people, this ratio is difficult to hit or maintain.  The most obvious and usual solution is to simply consume a concentrated source of fat.

For some, this includes:

  • Butter
  • Coconut Oil
  • Olive Oil
  • Flax Seed Oil
  • MCT (medium-chain triglyceride) Oil

For most, taking these fat sources straight is somewhat unpalatable and they don’t usually any additional protein/carbs from other foods.

This is where fat bombs come into play.

Making Fat Bombs

There are many different recipes for making fat bombs.  A majority of them are sweet, but I’ve even come across a few savory fat bombs that have incorporated ingredients like cheese and bacon!

When making fat bombs, you need three basic things:

  1. Fat base that solidifies (coconut oil and butter work best)
  2. Flavoring (chocolate powder and flavored syrups work well)
  3. Mix-ins (nuts, seeds, shaved coconut, etc.)

It also helps if you have neat molds to make your fat bombs in.  I found a really cool ice cube tray in the shape of lightning bolts at Target for $1 and I tend to use that!

My favorite recipe that I’ve been using as of late have been my Chocolate Raspberry Fat Bombs.

Chocolate Raspberry Fat Bombs

By Dominic Published: September 13, 2013

    Fat bombs are something that I have been hearing around different low carb communities for years.  It wasn't until recently that …

    Ingredients

    Instructions

    1. Combine all ingredients in sauce pan over extremely low heat until chocolate sauce consistency.
    2. Pour into mold and freeze for at least 2 hours.
    3. After frozen pop out of the mold and enjoy.

      One thing that needs to be stressed is that fat bombs MUST be cold. They will melt. They are, after all, comprised of mostly fat!

      Also, when you put these in the freezer, put them on a cookie sheet or something flat so that they won’t spill. Believe me, you don’t want a chocolate meltdown everywhere in your freezer!

      Do you use fat bombs? What’s your favorite recipe? Comment below?

      Macro/Nutrition: For 1/6 recipe, this come out to roughly 100 calories, carbs,  NET carbs, 10 grams of fat ,grams of fiber and 1 grams of protein per serving! 

       

      Comments

      1. Dana says

        I took the basic concept of this and tweaked it. I did not have coconut oil, so did all butter (a whole stick, 8 tbs). I used sugar free vanilla syrup and added 8 drops of liquid stevia. I’m not sure if the sweetener made much of a difference, but I like the end result.

        Thinking about trying sugar free peppermint syrup next time.

      2. Rory says

        I made some killer ones recently that are very simple:
        1 90g Extra Dark (86%) chocolate bar
        210g coconut oil

        Melt together over low heat and pour into molds. Makes 24 servings that are each about 100 calories with <1g of carbs each.

      3. jenzy says

        I’m having a problem with separation when I put them in the freezer. The coconut oil seems to separate to the top in the tray. Only one in seven attempts didn’t separate and I don’t know what I did different?
        Any suggestions? Also I use torani sugar free syrups. . . Almond, caramel, vanilla, and almond roca

      4. says

        OK, I tried twice, and both times the mixture separated into oil and cocoa specks. I was using a double boiler over hot, not simmering, water. The first time, I thought that the mixture got too hot, but the second time I know it didn’t since I felt it and it was still cool to the touch. For a short while, it looked good, like melted chocolate, then something happened, and it got screwed up.

        I melted the coconut oil in its jar to make measuring it easier, and the butter was quite cold, as it just came out of the refer. The syrup and cocoa were room temperature.

        They never made it to my silicon candy mold, just right to the trash, an oily mess.

        Any ideas on what I am doing wrong?

      5. Amanda Reed says

        Tried twice. Mine separated both times as well. Next time, I’m going to use room temp butter, hoping that maybe this will fix it.

      6. Lisa says

        My very first attempt at Fat Bombs and unfortunately mine separated as well. I was disappointed because I was really looking forward to trying them. I went ahead and ate it but it was a bit hard to get down. I hope someone can figure out why some of us are having problems with the separation of ingredients. Mine was all oil and butter on top and a thin runny layer of cocoa and raspberry syrup on the bottom.

      7. says

        Hi. The recipe sounds delicious. I haven’t tried it yet (I did make some lemon clouds today), but I wonder if it would help to add an emulsifier to the recipe to keep the ingredients from separating? A raw egg yolk would work. Or, if you don’t want to use a raw one, you could try pasteurizing an egg (Google it). Eggs are emulsifiers, and they’re often used in traditional ice cream recipes, so it might be worth a try.

      8. Tara says

        If it’s separating, your syrup, or extract, probably has water in it…. I’ve made chocolate candies before, and the vanilla I used had water listed as one of the ingredients…the water doesn’t mix with the oil, and will make the chocolate separate out… try adding ingredients without water…

      9. Jenna says

        I tried these with a brownie bite mold (silicone) and that made 8 pieces if you filled them most of the way. 2 of these are 230 cals; 25g fat; 1g carb; 1g fiber; 1g protein.

        I had the separation issue from the get go. No matter how much I stirred and heated in the pan, the butter and oil would not meld together to get that chocolate sauce consistency that I was supposed to get. I decided to heck with it and just poured it in the molds as it was so I didn’t burn it. Since I used organic coconut oil, the taste was like biting into an mounds bar so it was not disappointing at all. I also used the dark chocolate cocoa powder rather than the regular (just my preference).

        I did add some Torani sugar free almond roca syrup to it hoping to get that flavor in there but 2 tbsp of it was overpowered by the coconut oil flavor. Oh well. May try it again using all butter and omitting coconut oil like Dana did above. Maybe that will give the almond roca flavor a chance to break through.

      10. Nicole says

        I used the recipe for the amounts of butter, coconut oil and cocoa. Then I added 10 drops of liquid stevia, 1/8 teaspoon almond extract and a few sliced almonds to each cup before freezing. Tasty!

      11. Kathy Ganley says

        I’ve made two batches of fat bombs. First batch looked perfect. Second batch separated. I could see it happening before I put them in the freezer. First time I put them into the freezer IMMEDIATELY. Second time I guess I waited just a few minutes too long.

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