These Keto Chocolate Coconut Fat Bombs are a low-carb, tasty treat packed with healthy fat to satisfy your sweet tooth while keeping you in ketosis.
This recipe uses unsweetened coconut flakes, melted chocolate chips, and almonds to create a chewy, crunchy, and coconutty dessert.
Why you’ll love these Keto Chocolate Coconut Fat Bombs
These Coconut Chocolate Fat Bombs are a no-bake dessert that can be thrown together in minutes.
The recipe calls for unsweetened chocolate and coconut butter, oil, and flakes for a tropical flavor and a silky but chewy texture. It also includes almonds for a nutty crunch and erythritol to infuse these fat bombs with a satisfying sweetness.
Coconut is a rich source of various nutrients that support immune functions and overall health, including vitamins C and E, iron, potassium, manganese, magnesium, and lauric acid, a beneficial medium-chain triglyceride (MCT).
“Lauric acid is a powerful antiviral and antimicrobial agent that helps decrease viral load and boost the immune system,” explains Dr. Berg. “This type of fat is also beneficial for fighting candida and fungal overgrowth.”
MCTs are rapidly absorbed and converted into ketones, which explains why coconut oil and coconut butter help promote fat-burning and offer sustainable energy.
Additionally, these Coconut Chocolate Fat Bombs are made with sugar-free baking chocolate, which won’t impact blood sugar or insulin levels.
In contrast, sugar-sweetened chocolate is high on the glycemic index and likely to cause blood sugar fluctuations. This can lead to weight gain, mood swings, and low energy while fuelling cravings for sugar and carbohydrates.
What are fat bombs?
Fat bombs are no-bake, low-carb, and high-fat desserts typically made with vegan ingredients such as coconut oil, unsweetened dark chocolate, and peanut or almond butter.
Vanilla extract, powdered erythritol, or liquid stevia are commonly used to flavor and sweeten fat bombs while keeping the net carb count low.
However, some fat-bomb keto recipes are more savory and call for meat, butter, and various cheeses, such as these Bacon and Cheese Fat Bombs, Mediterranean Keto Fat Bombs, or Bacon Cheeseburger Fat Bombs.
Fat bombs are a popular option among keto dieters. These high-fat treats can help those new to keto to achieve their daily fat requirement and curb cravings for carbohydrate-rich foods.
Individuals who practice intermittent fasting often consume fat bombs before starting a fasting period, as their high-fat content promotes satiety, which can help them reach fasting goals.
Is coconut keto-friendly?
Coconut is a keto-friendly ingredient that’s high in fat and relatively low in carbohydrates. However, coconut contains some carbs, and excessive consumption can quickly exceed your daily net carb limit and kick you out of ketosis.
According to the U.S. Department of Agriculture (USDA), 100 grams of organic, unsweetened shredded coconut contains 26.7 grams of carbohydrates and 13.3 grams of fiber.
To calculate the net carb count of any food, subtract dietary fiber from the total carb count, which leaves 13.4 grams of net carbs per 100 grams of coconut.
Though coconut is safe on keto, sweetened coconut is unsuitable for a Healthy Keto® diet, as it triggers blood sugar fluctuations, which can disrupt fat-burning and ketosis.
What is coconut butter?
Coconut butter is shredded coconut pureed until it reaches a creamy consistency. It contains the flesh of the coconut, including its oils and fiber content.
Coconut butter vs. coconut oil
Coconut butter is solid at room temperature and has a spreadable consistency when warmed.
Coconut butter has a strong coconut flavor and can be used to make fat bombs, smoothies, curries, and low-carb cakes and cookies.
Compared to coconut butter, which is shredded coconut meat, coconut oil is made by cold-pressing coconut flesh. Coconut oil consists of monounsaturated, polyunsaturated, and saturated fats and contains zero carbohydrates and no fiber.
Coconut oil has a mild flavor, is solid at room temperature, and melts into a clear oil when heated. It’s commonly used in low-carb cooking and baking recipes.
Serving and storing tips
For best results, store these Keto Chocolate Coconut Fat Bombs in an airtight container inside the freezer for up to three months or in the refrigerator for up to one week.
Serving fat bombs straight from the fridge can make them hard and difficult to eat, so it's best to let them warm up to room temperature before enjoying.
Although it may seem tempting to snack on fat bombs, they should only be enjoyed with or right after a meal. Snacking, even on high-fat or healthy snacks, is one of the biggest weight loss mistakes people make on keto.
Those who habitually snack or are just starting keto and intermittent fasting may benefit from one or two fat bombs with a meal to satiate hunger and prolong fasting periods.
However, keto dieters who aren’t seeing results should avoid fat bombs as they’re high-fat and calorie-dense treats that could hinder weight loss and cause weight gain.
Final thoughts
Featuring three forms of coconut and unsweetened chocolate, these Chocolate Coconut Fat Bombs are packed with healthy fats that help maintain ketosis and may extend fasting periods.
Remember that one fat bomb is a serving size and it’s best to consume no more than one or two with a meal to avoid exceeding your daily caloric needs, which can hinder weight loss.
FAQ
1. How many carbs are in Keto Chocolate Coconut Fat Bombs?
This Keto Chocolate Coconut Fat Bombs recipe yields ten servings, each containing five grams of carbohydrates, making them a perfect option for those following a ketogenic diet.
2. Are Keto Chocolate Coconut Fat Bombs gluten-free?
Yes, all the ingredients in this recipe are gluten-free and vegan.
However, it does contain tree nuts, including coconut and slivered almonds, which may trigger sensitivities or allergies in some people.
3. Is it possible to eat too many fat-bombs on keto?
Yes, it’s possible to eat too many fat-bombs on a keto diet. Fat bombs are high-fat and calorie-dense treats and consuming more than one or two can exceed your daily calorie requirements and lead to weight gain.
4. Are fat bombs good for you?
Yes, fat bombs can be healthy when made with high-quality ingredients such as unsweetened, organic coconut shreds, extra-virgin coconut oil, cream cheese, nut butter, sugar-free chocolate, or cocoa powder.
Fat bombs are a great way to promote ketosis and provide sustainable energy, which helps maintain steady blood sugar levels crucial for reaching your keto health goals.
5. Can fat-bombs help you lose weight?
Yes, fat bombs can help you lose weight if consumed with a meal and in moderation.
Their high fat content can satiate hunger and help you fast for longer, which promotes metabolic health and weight loss.
6. Can I have coconut on keto?
Yes, coconut is a low-carb, keto-friendly ingredient. However, choosing unsweetened coconut shreds is vital, as many coconut products contain added sugar, which can disrupt fat-burning and kick you out of ketosis.
Source
1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/618086/nutrients
