How To Make Fat Bombs {Vegan, Keto-Friendly, Gluten-Free, Dairy-Free}

The one thing that can throw a wrench in eating healthy is feeling deprived! Fat bombs are the trick to not feeling deprived! Why? Fat is what we use for long lasting energy. To compare how we use carbohydrates versus fats for energy, we can think of fats as a log in a fire. It doesn’t burn to ash right away, but rather it is slowly used up by the flames. Carbohydrates can be seen as a pinecone or wood chip that fizzles up as soon as it’s consumed.

We have been fooled to believe all fats, especially saturated fats, are bad for us and make us fat. That’s not true.

Eating fat doesn’t make you fat, so no need to worry about that. The true culprit that has been letting fat take the blame? Sweet sugar (and the less obvious kind of sugar found in refined carbohydrates).

So, WHAT ARE FAT BOMBS?

Fat bombs are high fat, low carb snacks. They're designed to give your body a healthy dose of fat needed to provide satiety, stabilize your blood sugar, and give you energy. For me, they're like dessert and keep me full and not wanting to snack on empty calories. Because they don't raise blood sugar levels, they don't cause an insulin release, which is really important. 

There are so many different varieties of fat bomb recipes, but one consistent thing is they’re easy and have just a few ingredients. Anyone can make them, even if you consider yourself unskilled in the kitchen.

WHAT IS IN A FAT BOMB?

Recipes vary, but the one thing in common is the primarily ingredient is fat, particulary coconut oil since it easily solidifies.

Healthy fat: coconut oil, nut butter, MCT, grass-fed butter, ghee

Flavoring: vanilla extract, stevia, cacao

Texture: crushed nuts (almond, macadamia nuts), shredded coconut, chia seeds, superfood powders  

They’re GF, Vegan, Sugar Free, Keto-friendly

MAKE THE FAT BOMBS

Honestly, it's hard to mess up this recipe, so don't stress about the exact quantity of ingredients. 

4 TB melted coconut oil
4 TB nut butter
2 TB unsweetened cocoa powder or 10 chunks of this cacao liquor
1/4 tsp vanilla extract

Optional add-ins: superfoods like maca and reishi mushroom, chia seeds, goji berries, MCT oil, etc.

In a skillet on low heat, combine all ingredients and stir until melted and smooth. Fill mini muffin tins or silicone candy molds. Freeze until firm—about 30 minutes. Remove from molds and store in the freezer or fridge in an air tight container.

Makes approximately 12 small bombs.

Recipe notes: You can store fat bombs either in the fridge or the freezer, but the freezer is best. They do soften fairly easily, and the MCT makes them softer on top of that. You can take them on the go, just pack them with an ice pack and they should be fine.

If you want to make these easy fat bombs with coconut oil only, you can. The advantage of this is they won’t melt quite as easily. Personally, I like the benefits of MCT oil in there, but either way, you can’t go wrong.

WHO CAN BENEFIT FROM EATING FAT BOMBS?

Anyone! There are many benefits to including the right types of fats in your diet:

• Supports a healthy metabolism. This equals more energy, primarily from the medium-chain fatty acids (MCFAs) in coconut oil and the MCT oil, if you opt to add that.
• Encourages fat burning – studies have shown MFCAs are very effective at breaking down fat
• Immune support from lauric acid (found in organic coconut oil) 
• Improved memory – MCFAs are great brain fuel and studies have shown it increases recall ability.
• Improved mood – cacao is a natural source of “happy, feel-good” chemicals, including serotonin and dopamine
• good source of antioxidants – raw organic cacao has than 40x more antioxidants than blueberries! Antioxidants can absorb free radicals, which cause cell and tissue damage and can lead to long-term health problems, such as heart disease, diabetes, Alzheimer's, etc. 

ARE FAT BOMBS GOOD?

Let’s try them and see!

Watch myself and Andrea Uckele make two different fat bomb recipes. We have a new name: #andrelly (get it, Andrea + Kelly) :)

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods