Fat bombs and how to make them

Fat bombs are delicious little morsels which are fabulous for those of you following a very low carb diet. If you have been trying to follow a fat-burning ketogenic diet and have been struggling with getting enough healthy fat in each day, then these little bombs will do the trick.

Fat bombs, carbs and getting keto-adapted

I am finding that when I let my carbs creep above 20 grams a day my weight loss stops and I get kicked out of my fat-burning keto-adapted state. And let me tell you is doesn’t take much!  Just a handful of nuts here and a few strawberries there. Sad but true.

I find that the best way to keep on track is to input my daily food diary into www.myfitnesspal.com. It calculates your carbs, fat , protein and calories. It is such a useful tool to get a reasonably accurate reflection of what you are eating. It is so easy to go off course, especially if you tend to be a bit of a snacker. Try it for a few days as it will help you to face the truth of how many carbs you are actually consuming in a day.  It’s a bit like “mirror, mirror on the wall …..” .

Recently, Prof. Tim Noakes tweeted that “most people who are overweight need to keep daily carbs to below 50 grams in order to lose weight”.

Let me put that tweet into perspective for you. A ham, cheese and tomato sandwich and a banana at lunch time will clock up 63 grams of carbs in just that meal alone.  Or if you have an apple, nectarine and a small bunch of grapes as snacks during the day then that comes in at 62 grams of carbs just for your daily fruit intake.

So, if you decide to really cut the carbs in order to lose weight, you have to replace them with something, right? Too much protein will also turn to glucose in your blood stream and will be converted to fat and stored. So the only thing left to do is to replace the carbs with healthy fat. Fat in your diet will not raise blood glucose or insulin levels AT ALL. It will also leave you feeling full and satisfied and you will lose the craving for sweet things and starchy food.

A low-carb, high-fat diet, will kick your body into a fat-burning state called ketosis, which is amazing for losing weight and general good health.

That is where these little fat bombs come in. People following this type of eating plan often struggle to get enough fat into their diets as most of us are not too keen to eat butter off a spoon.

Fat bomb recipe:

fat bombsMakes around 24 bombs


  • 185 grams coconut oil
  • 50 grams nut butter (almond or macadamia)
  • 4 to 6 teaspoons xylitol or equivalent sweetness using stevia (sweeten to taste)
  • 3 tablespoons unsweetened cocoa powder
  • 125 grams unsalted butter
  • pinch of salt
  • 1 tablespoon vanilla extract/essence


  1. Melt all ingredients together in a pot. I left the nut butter till last to create a swirl effect.
  2. Cool mixture slightly and pour into ice-cube trays or silicone moulds.
  3. Put into freezer to set for a few hours.
  4. Once set, pop them out of the mould and place in freezer bags or a plastic container for a quick and easy snack.

Each of these fat bombs contain:

  • 1 gram of carbs
  • 14 grams of fat


You can also make them a little more gourmet by adding a few other ingredients such as coffee, dried coconut flakes, nuts, cocoa nibs etc.

Download a printer friendly version of the recipe. Chocolate fat bombs.

Nicky’s verdict?

Currently my diet is 75% fat to stay in ketosis and lose weight. You can take your jaw off the floor now. My daily goal is to consume 120 grams of healthy fat, 18 grams of carbs and 72 grams of protein. So popping one or two of these into my mouth each day is certainly going to help me to achieve my goals.

This morning I did a 2.5 hour hike up the mountain and the only thing I had to eat beforehand was one of these fat bombs as I ran out of time for breakfast. The amazing thing was that I wasn’t even that hungry by the time I got home around lunch time. And the bonus is that they are chocolatey and very yummy. Give them a try and let me know what YOU think.

About Nicky Perks

Passionately sharing information about the paleo/primal, high fat/low carb lifestyle that will rock your world! I am on my own journey to good health and a slim body. My goal? To enjoy the ride as life on this beautiful planet is just too short to do it any other way.

Posted on October 11, 2013, in Primal 101 and tagged , . Bookmark the permalink. 13 Comments.

  1. they are the boooomb

  2. Is it possible to make these with no carbs? I’m not sure which ingredient has the carbs. Other than that I plan on trying these soon as my ketosis diet has been just over 1 to 1 fat/protein instead of 4 to 1.

  3. I’m dairy free. Is it possible to leave out the butter or sub for coco oil or butter? Also, is the sweetener a necessity? I am nervous about incorporating highly sweet things like stevia because it could kick up carb cravings.

    • I have never tried it using anything other than butter, but I am sure it can still work. Alternatively you could use ghee? Leave out the sweeteners or just use much less if you are nervous about the carb cravings being triggered.

  4. Hi, there. Our fat bombs separate all the time – is that normal? Is there any way to stop that from happening?

    • Hi Theresa, what I do to avoid that happening is I let it cool down and I keep stirring occasionally. Then I will put them in the fridge for 30 minutes, stir again and only when the mixture starts to thicken do I put them in the ice cube trays. This seems to do the trick.

  5. I understand that separation is caused by water. It may be in one of the ingredients, such in Vanilla Extract. Read the labels for all ingredients and find the culprit.

  6. Hi nicky
    I want to put my %in on fitness pel to stay in ketosis what would that be I see you say 75% fat? What is the % for the carbs and proteine I dont want to unlock the grams on the app it is R200 a month so want to work on % If you could please advise?

    • Hi Roz, you can change MyFitnessPal to 5% carbs, 15% protein and 80% fat. These ratios will give you the best chance of getting into ketosis. Make sure that your grams of fat equal 200 to begin with and that carbs are around 15 to 25 grams per day (this will be net carbs – total carbs minus the fibre from veggies). The fat might seem like a huge amount but it will help you body to get fat-adapted. Once you are fully in ketosis you can bring the fat grams down to around 120 grams per day.

  7. Chocolate Fat Bombs – What a disaster! A sticky mess with oil floating on top! I followed the recipe above, although I used a bit more xylitol than suggested (10 teaspoons). The heavy chocolate formed into a thick gel and there was a layer of oil floating on top. Has anyone else had this problem?

    • Hi Irma, I am sorry to hear that. I make these all the time. Perhaps the extra xylitol made it more runny? One tip is to let it cool in the fridge and stir regularly to prevent the ingredients separating. Then put them in the freezer.

  8. Firstly, Thanks so much for a wonderful article, and a great recipe. May I ask, you say “My daily goal is to consume 120 grams of healthy fat, 18 grams of carbs and 72 grams of protein.” I may be confused, but does this mean that you are eating only 18 grams of meat?

    • Hi Alex, no meat is protein so I aim for between 60 and 80 grams of net protein per day. This is not a chicken breast weighing 60 grams but is the “net” protein in meat that I calculate using MyfitnessPal.

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