Low on fats for the day but still want a sweet yet creamy treat? Our keto fat bombs are the perfect sugar free high fat treat to enjoy any night of the week.
What Are Fat Bombs?
Fat bombs are pretty well known in the keto community, and most people either love them or hate them. To be honest I don’t think anyone actually hates them, keto purist just try to get their fats from more whole sources like plain butter or ghee.
Keto fat bombs were deigned for those who are low in fats for the day, and not sure how to get enough in for their low carb diet. Eating plain fats can be, well not tasty.
That’s why our fat bombs recipe is super flavorful, sweet, and creamy. It makes adding in fat easy and delicious.
How Much Fat is in a Fat Bomb?
The amount of fat in a fat bomb really just depends on the size. For each tablespoon of fat you are looking at about 14g of total fat. Therefore each bite sized bomb will be about 14- 20 grams of fat.
This recipe uses a blend of fat and
Each serving of these macadamia nut fat bombs has 13 grams of fat and 5 grams of protein.
How Many Net Carbs are in a Fat Bomb?
Keto fat bombs should be low in protein and carbs with the main nutrient being fat. Each one of our keto fat bombs has 0.2 grams of net carbs which come from the
Depending on the
17 Best Keto Fat Bomb Recipes
Here are our 17 favorite keto fat bomb recipes of all time. Each of these recipes is something we’ve been making for years, so you know it will be good. We try to limit this list to the easiest recipes which require 5 ingredients or less. Give some of these a try and comment down below which one is your favorite!
Keto Cheesecake Fat Bombs
Definitely the creamiest fat bomb recipe on this list. These cheesecake fat bombs are perfect right out of the fridge much like a classic cheesecake. Increase the flavor with different additions like berries, nuts or
3 Ingredient Keto Fat Bombs
The recipe for this one is at the bottom of this post, and it’s definitely one of our favorites. I like the simplicity and the flavor of this one. It clocks in at basically 0g of carbs per serving and packs in a healthy serving of protein as well. Give this fat bomb recipe a try if you’re short on time one day.
2 Ingredient Peanut Butter Cup Fat Bombs
Nothing compares to the combination of chocolate and peanut butter. Using just those two ingredients and an ice cube tray, you can make the most incredible keto friendly fat bombs you’ve ever had.
Cookie Dough Fat Bombs
This might be the hardest recipe to eat in moderation…so proceed with caution. This cookie dough doesn’t include eggs so it is made to be edible. You may want to portion this one out with a cookie scoop so you don’t go overboard.
Coconut Fat Bombs – 3 Ingredients
Continuing with our trend of very easy recipes that are extremely low in carbs, we have these coconut fat bombs. I prefer to store these in the freezer and pop a few out after dinner. They basically never go bad so it doesn’t hurt to make a large batch to always have at the ready.
Shelf Stable Fat Bombs
The age old question… Is it possible to make a fat bomb that doesn’t melt at room temperature? It was hard, but we’ve finally managed it. Using a specific combination of fats we are able to make fat bombs that you can carry around with you and not worry about them melting.
Almond Joy Fat Bombs
People are very divided on Almond Joy’s. If you’re like me you just love the sweet coconut filling and the slightly bitter exterior. The almond is the cherry on top that provides a bit of crunch and flavor. We’ve recreated this magical candy as a keto friendly fat bomb. Give it a try if you’re an Almond Joy lover like myself.
Snickers Ice Cream Bites
While we’re on the topic of candy, why not recreate on of the most loved candy bars of all time? This layered fat bomb provides you with all the flavors of a snickers bar with none of the carbs or sugar.
Mini Brownie Bites
If you’re looking for a different take on the traditional fat bomb then you may want to check out these mini brownie bites that are loaded delicious chocolate flavors and are completely dairy free.
No Bake Cheesecake
While it’s not the traditional image of a fat bomb, this no bake cheesecake recipe definitely qualifies. Loaded with fat and very little carbs (especially if you leave out the crust) this might just be the tastiest fat bomb recipe on this list.
Keto Mug Cakes
While not every mug cake recipe quite meets the standards of being a fat bomb, these do. Mug cakes are one of our favorite desserts. We love them because they take just 5 minutes to put together and they taste great. Give this recipe a try with 5 different flavoring options.
Keto Mug Brownie
If you don’t mind a little bit higher of a carb count in exchange for a richer and more delicious flavor then this keto mug brownie might just be for you.
Keto Tiramisu
Tiramisu is one of the most unique desserts out there. The flavors are so strong and distinct that it is always a welcomed addition to any dinner table. Give this recipe a try if you want to recreate those classic flavors without the carbs or sugar.
3 Ingredient Keto Custard
Now this is a recipe that I’m really proud of. I make this for my 2 year old son all the time and he absolutely loves it. I feel good about it because it uses 3 ingredients that are packed with nutrients…not to mention it tastes great too.
Peanut Butter Fudge
Growing up in Michigan I know a thing or two about fudge, and this 3 ingredient peanut butter fudge is just as good as anything you’ll find on Mackinac Island. Not only is it super tasty, but it’s so easy to make that you can’t mess it up even if you tried!
No Bake Cookies
Now maybe we’re stretching the definition of a fat bomb a little bit here, but this recipe is too good not to include. This is a remake of a recipe my mom made all the time for me while growing up. Give it a try for a carb conscious cookie recipe that tastes great right out of the freezer.
The Fat Bomb Bible
If you like a lot of the recipes from this post then you’re going to love The Fat Bomb Bible. It is our #1 selling ebook with 40 amazing keto fat bomb recipes. We’ve gotten thousands of positive reviews on this recipe book, most notable on our Raspberry Cheesecake Bars Recipe – which can only be found in the ebook.
Get The Fat Bomb Bible Instantly!
Different Fat Options
This fat bombs recipe calls for coconut oil. We chose this for a few reasons:
- It’s more shelf stable– Butter really shouldn’t sit out of the fridge too long or it will spoil. We still recommend keeping these in the fridge, but it’s less important with coconut oil.
- It makes the recipe dairy free– Again this will depend on the protein you use. Some of the Quest protein powders are not 100% dairy free, but you can easily change to a dairy free protein if that’s your preference.
- It has minimal flavor– Refined coconut oil is heat treated which takes away a lot of the traditional coconut flavor. It can honestly give even less flavor than butter, making it a great boat for adding whatever flavors you prefer.
Now, while we did chose coconut oil for our low carb fat bomb recipe, there are other fat options you can use.
The main other option you have is butter. Butter is going to make a super creamy and fudge like fat bomb. Unlike coconut oil; butter doesn’t fully harden.
If you are dairy free coconut oil is your best option, if not give butter a try! Both are high fat, keto friendly, and low in net carbs.
Protein Powder Options
Similar to the fat you have other
If you don’t have Quest or don’t want to shell out extra dough per serving you can try a different
Some other options include:
- Isopure– One of the original low carb keto
protein powder companies. They have a few different flavors but we like the chocolate cocoa powder version and cookies and cream selection - OATHWELL Keto Protein– A zero net carb protein with really good ingredients that are perfect on a keto diet. It also contains mct oil for extra fat.
- PEScience– This is another well known low carb keto protein brand that is low in net carbs and great for recipes.
NOTE: Each
Can I Change the Nuts?
This recipe is made with macadamia nuts, one of the lowest carb and highest fat nuts out there. Per serving (1 oz) there are 204 calories, 21 grams of fat, 1.5 net carbs , and 2.2 grams of protein.
All the fat makes them super buttery meaning they blend well with this easy keto fat bomb batter. If you want to use another nut we still recommend making the base with macadamia nuts and then topping them with another type.
Some great nut toppings for this recipe are coconut, pecans, and walnuts.
Sweetening Easy Keto Fat Bombs
Thanks to the
For added sweetness try:
- Monk Fruit– You can buy both powdered monk fruit and liquid monk fruit. For this recipe we would recommend the liquid sweetener so nothing sinks to the bottom, but you can also try the powdered variety.
- Stevia– Similar to monk fruit, they make liquid stevia that is highly concentrated to quickly sweeten up your batch until the fat bombs are perfect.
- Erythritol– This is probably the last sweetener resort just because it can tend to sink to the bottom of the fat bomb molds and cause clumping. Make sure to use the powdered variety as granular will ruin the fat bombs texture.
All of these are great keto fat bomb sweetener options to maintain steady blood sugar. They are low carb keto approved options so you don’t have to worry about sugar kicking you out of ketosis.
How to Make Keto Fat Bombs
Now that we’ve talked through the ingredient variations it’s time to start making these low carb fat bombs. Get out your silicone fat bomb mold and head to the kitchen.
Ingredients
To make these keto fat bombs you will need a low carb
Making This Keto Fat Bombs Recipe
To make these easy keto fat bombs add all your ingredients into a blender.
Blend on high until everything comes together and looks like a runny peanut butter.
Pour the keto fat bombs into the mini silicone mold making sure it is on a baking sheet for easy moving.
Freeze for at least two hours and then enjoy your easy to make keto fat bombs with minimal prep time.
How to Store Keto Fat Bombs
These keto fat bombs store well in the fridge for up to two weeks. They also store well in the freezer for up to 3 months.
Topping Options for Keto Fat Bombs
Thanks to the carbs per fat bomb being so low this easy to make snack can be topped with a ton of delicious treats. Some of our favorites are things like coconut, chocolate, gluten free keto cookies, and cacao nibs.
You can also mix in cocoa butter for extra healthy fats and flavor. This is a must try for any chocolate lovers out there who want sugar free chocolate fat bombs that mimics white chocolate.
More Keto Fat Bomb Recipes
Whenever y0u want something sweet and delicious fat bombs are going to become your go to. They can be made a variety of different ways from chocolate and coconut, to cream cheese raspberry cheesecake. For more flavors try our:
- Sugar Free Mini Brownie Bite Fat Bombs– A chocolate lovers dream, rich and silky chocolate in bite sized pieces.
- Ice Cream Bites– These Snickers style fat bombs are sure to knock your socks off! They definitely taste like they shouldn’t be keto thanks to the delicious chocolate layer.
- Keto Cookie Dough Fat Bombs– Miss eating raw cookie dough? Our keto cookie dough tastes just like the real thing except it’s full of healthy fats without added sugar and carbs.
These are just a few of our favorite keto fat bombs, but don’t be afraid to try and sample even more tasty high fat treats from the desserts section on our site.
3 Ingredient Keto Fat Bombs Recipe
What You Need:
- blender
Ingredients:
- 1/2 cup coconut oil Melted
- 1 scoop (30g) Protein Powder We prefer Quest Proteins
- 1/4 cup macadamia nuts
Instructions:
- Add the melted coconut oil, protein powder, and macadamia nuts to a blender.
- Blend on high until everything is as combined as possible.
- Pour into a silicone mold equally to make ten fat bombs. We poured about 80% of the way up for each fat bomb.
- Optional: sprinkle the fat bombs with a little sea salt to amp up the flavor!
- Put the fat bombs in the freezer and allow to set for at least 2 hours.
- These can be stored in a ziplock bag in the freezer up to 2 months.
Video:
Notes
Written By
I had the same gritty problem and it was hard to chew. I thought it might have been because I didn’t stir it long enough in the pan.
Hi friends! Thanks for sharing this recipe! I’m new to keto…2 weeks in and I’m struggling to meet my fat goals each day. I’m definitely going to give these a try. Any other recommendations for ways to increase fat without having to straight up drink oils?
P.s. Your kitty is adorable and no judgement here on her being on the table (even though I’m a dog person) 😉
I think just adding fats to your veggies and using fattier cuts of meat will get you a long way. Bulletproof coffee is another good way but I guess that may be “drinking oils” 🙂
Macadamia nuts. Almost 100% from fats and delicious. Try Costco for a big value bag.
I’ve solved the gritty/grainy problem. I used 50g of coconut oil, 50g of kerrygold salted butter, and 2 scoops of protein powder. And before pouring it into the moulds i mixed it all up in my bullet blender. WOW they came out amazing!!! Its not gritty at al, and the salt from the butter enhances the flavour!
Thanks for the tips!!
did you melt the oil and the butter first and put them in the bullet with the powder 2 scoops?
I tried the blender version to make my 2nd batch. It came out great! Thank you for sharing!
Hey Megha!!?
I just made your cookies and cream fat bombs with the same brand ingredients you listed, however the protein powder did not seem to dissolve into my coconut oil. When I put any of the mixture in my mouth the powder seizes up and forms a gritty chewy substance. Have you ever encountered this? What am I doing wrong? The flavor is really tasty, I’d love to be able to make these successfully!!
BTW…y’all are are the best! You and Matt have helped me tremendously in my start to a keto lifestyle!! I’m down 11 lbs in 2 weeks and I physically and emotionally feel FANTASTIC! No more depression, no more body aches, no more cravings that I can’t say “No” to. My life as completely changed!! It’s such a relief to be happy and excited in life, so THANK YOU!!
Susan R
Hey Susan! Fabulous success on your Keto journey! Congratulations! I’d up your coconut oil and leave it on the stove for a bit longer. You shouldn’t have the grittiness anymore! Good luck, and let us know how that helps!
I have tried to make your cookies and cream fat bombs. I use the exact same protein powder you use. They come out grainy. Are they suppose to be grainy? If not, what am I doing wrong. The third time I stirred the ingredients for 20 mins. Still grainy.
Thank you so much,
Shannon
Hey shannon, we’re working on figuring out this issue that some people seem to be having. We didn’t come across this issue, but lots of people seem to be.
Have these been perfected yet? Most people having problems. Many others that are good on u tube. Disappointed with this one!!
A lot of people have success with adding the protein powder and dissolving it in the coconut oil before heating.
My bf recently started Keto diet and he has been finishing up the protein powder he has been using from before but I just checked now and has 32g carbs! He has an app where he checks his micros and just by that shake his carbs are done for the day- we would like to get a low carb shake and saw you made this video about isopure cookies and cream shake. In the video you used a tub- I see in amazing the tub only comes in chocolate or vanilla or there is isopure bags- and that has the cookies and cream flavour. What is the size of tub you have in the video and how much? I’m in Canada
That sounds like some kind of mass building powder to me. We normally buy the 3 lb tub for about $40 on amazon. Sometimes it is out of stock, but most of the time they have it.
I made these with a whey/casein blend protein (PE Science). Protein containing casein is supposed to actually be better for cooking. I doubled the recipe and made 20 servings. They are salty, to my surprise! My husband says they’re so salty he can’t eat them, but that’s not true for my taste. Just wondering with all the cooking you do, if you’d have an idea why or a solution for the next batch. Thanks!
Where is the mold from?
The mold is from amazon and it is linked in the recipe instructions!
I made these with my chocolate protein powder and added two tbsp of almond butter. Man are they tasty! Mine were slightly gritty as people stated above, but it wasn’t off putting. It kind of reminds me of a buttery cookie. I like them a lot.
Thanks for the idea!
I tried making these and I gagged from how grainy this was, even though I used HALF the amount of protein powder. Considering I don’t want to waste food, instead of using these for fat bombs, I just use the cubes for my butter coffee in the morning, so they’re still useful, just not…edible. Maybe it’s because of a brand difference? I used Gold Standard
Having the same issue as many others. Protein powder isn’t dissolving. I even doubled the coconut oil on the recipe and same problem. Powder didn’t dissolve and separated/settled during the freeze to the bottom of all the fat bombs.
If this could be solved, it would be a really awesome version of a fat bomb recipe. Might adding some water, or pre-mixing the powder in a bit of water help?
Lots of people seem to be having this problem. We’re going to work on seeing if we can improve this a bit. We’ll do some testing and report back. Sorry it didn’t turn out for you.
Maybe sifting the protein power first and then adding to coconut oil.
Hi M&M!
Have you tweaked this recipe yet?
Any update on this?
I made these for the first time and while stirring in the warm CC oil, I noticed the grainy texture of the protein in the pan. So I just kept on low heat and stirred until I saw that the mixture was smooth on the sides of the pan. I put them in the fridge and they are PERFECT….. Just need to make sure you allow the protein powder to completely dissolve.
Awesome! Thanks for letting us know!
Hi,
I used the Muscletech Premium Gold Whey Protein Powder Double Rich Chocolate Flavor and added about 1 teaspoon of unsweetened cocoa powder. Followed your directions, heat on low & stirring constantly with a spatula until all blended. They came our perfect! Thank you.
Glad they came out well for you!
These are great. I made two batches, and the first was a little gritty but honestly it wasn’t bad. I made a second batch (to test) and used 1/3 cup coconut oil and it was not gritty at all. Thanks, Matt/Megha!
Yay! Thanks for sharing the update 🙂
As i replied to Candace above, mine are very gritty. The powder did not dissolve properly. I have to remelt. But what should i add so it dissolves and becomes creamy?
I’m not sure if there is anything you can add to make it dissolve better. How long/high did you heat it at? My only suggestion would be to use a higher ratio of coconut oil to protein if it is too gritty.
Hello, these look absolutely delicious! Is the sucralose okay in the protein powder though? I am still fairly New?
We don’t see an issue with it as we don’t use it in excess or even everyday!
Very good with Veggie Elite chocolate mocha powder, a pinch of salt and crushed nuts. I used 1.5 scoops of the powder vs 2.
I decided to whip up a small batch of these using the chocolate isopure. They are really tasty but…. they came out sandy/gritty. How were yours?
Made two batches, both inedible.. the coconut oil soaked up the PP immeadiately. I added the cookie dough-texture mixture to a blender w water & coconut milk from a can and THEY ARE WHAT DREAMS ARE MADE OF.
Hi I made the bombs and I totally failed how much water and coconut milk did you blend into it, I would like to try your method please thank you Diana from Puerto Rico
I just made these and they turned out really grainy and dry. Any idea what could cause that? I used the iso pure cookies and cream.
You used the exact recipe? That’s odd. I think you could try adding a bit more coconut oil to make them less grainy.
I had the same experience, (very hard and sandy)followed the recipe to the “T”. I will try it again with more oil and maybe less powder. @Matt were your bars creamy or more like a packed protein bar?
Thanks!
They were pretty creamy but I definitely can understand some people stating theirs are “gritty”. Ours had some grittiness to them, but overall were very good and creamy. I think using more coconut oil would help with this issue.
I had the gritty/chewy experience last night too. I’m going to try and remelt them and adding more coconut oil.
Thanks for the tip!
The first time I made these they seemed gritty ( I used the chocolate protein powder). The second time I subbed 1/4 c cold coconut milk/cream for 1/4 c oil and it got Rid of the gritty ness. Did this mess up the nutrition?
Some protein powders can definitely be grainy. The nutrition probably changed, but you can just calculate it based on your ingredients!
Me too. So gritty that they’re basically inedible. Super disappointed.
I kept the pan on the heat and stirred for several minutes so the PP was completely dissolved. It looked grainy in the pan but the longer I kept on low heat and stirred the PP became smooth. Mine turned out perfect!
Same …
I’ve made these a few times now and I think the key to a smooth, non-grainy fat bomb is the temperature. When I add the protein powder while the burner is still on, something in the whey protein curdles or something and makes the texture grainy. If you melt the oil completely over very low heat, take it off the burner (or out of the microwave) and let it sit for about 30-60 seconds, *then* add the protein powder & mix well, they should solidify nice and creamy. Keeping them in the fridge v. the freezer also seems to improve texture in my experience.
Wow thank you so much for the tip, Charlotte! This will help so many people.
If the Coconut Oil is already liquid, why do you need to “melt” it over low heat?
It would only already be liquid if your house is above 76F =) In my house, coconut oil is very solid at room temp.
Thank you so much!! I have just made two batches: one is the cookies & creme and the other is birthday cake. They both came out very gritty even after adding more oil. I will try this way tomorrow!!
Thanks so much! Just beginning and tips like this make a difference in sticking with it.
this happened to me when i didnt cook it on a low setting. i cooked it high and fat bombs cooked and became grainy.
So did mine.
Hi. I do it think the ingredients are correct. Mine were dry and grainy too and I followed the ingredients very carefully! Disappointed. Used 60g protein powder and 1/2 cup coconut oil!!!
I made them for the first time last night & mine did too! And also they became gummy when I ate them and stuck to my teeth? ha ha…maybe I should try more oil
Hi! I just wanted to comment (because you said leave a comment about your cat! 😉 anyway, I recently discovered you both and I follow your page on Facebook, I’m in your Keto Connect group & also subscribe to your YouTube channel! So I guess I’m kind of stalking you all? nah, anyway – I LOVE CATS! so I love your videos even more when your kitty is in the video! I’ve been doing the keto thing for a little over 2 weeks now & loving it! It’s really the ONLY way I can lose weight – plus I’m over 50 🙁 (about to be 56 in a couple of months) and I’m disabled from a terrible chronic pain disease called CRPS (aka RSD). So I’ve had a terrible time getting this extra weight off since I became ill in 2013 and had to immediately “retire”. I want to thank you both for your awesome recipes! I’ve got that same protein powder and am going to make these fat bombs today! (even though I have 2 baggies of other fat bombs already in the freezer, can’t have enough, right?) Thank you both again & one question: is there a bio about you two? were you overweight before creating this lovely page? just curious (or nosy as my grown kids would say) Have an awesome day!
Hey Brenda! Welcome to the cat lovers club 🙂 Neither of us were overweight prior to starting keto, but at stages of our lives we both weighed about 30 lbs more than we do now. We hope you like the fat bombs. Let us know how they turn out!
Hi guys!! Wondering how to measure out my protein powder it has a different size scooper than yours. 🙂
Each scoop should be 28g!
HOW MUCH IS IN THE SCOOP?
Could you please let us know how much are those scoops. I have some protein powder on hand I’d like to try this with but I lost the scoop and don’t even know if it would be the same amount.
28 grams
Where can I find the large square fat bomb molds? Thank you for all your videos. I cannot wait to make these!
Just search on Amazon for “mini brownie molds” and it should show the silicone mold we use
Why does it say 60 grams on recipe
It says 2 scoops, just rounded up a little
I want to know what protein powder did you use?