Keto-Friendly Peanut Butter Fat Bombs

By Dr. Eric Berg DC

07/14/2024

Keto-Friendly Peanut Butter Fat Bombs

Total Time: 5 minutes

Serves: 20

Per serving: 162 calories, 8 g protein, 4.3 g carbohydrates, 14 g fat

Ingredients

2 cups unsweetened peanut butter, smooth

½ cup monk fruit sweetener, granulated

¾ cup coconut flour

½ tsp vanilla extract

Directions:

Line a large tray with parchment or wax paper.
In a medium mixing bowl, combine all ingredients and mix until smooth.
With a cookie scoop, scoop 20 peanut butter balls onto tray and refrigerate.
Fat bombs will be ready after 30 minutes of cooling, once set and firm. Keep remaining fat bombs in the refrigerator to maintain taste and texture.

Recipe tips:

For more texture, use sugar-free, crunchy peanut butter. Additionally, you can roll the finished fat bombs in crushed peanuts or coconut flakes.
If the peanut butter mixture is too dry, add a tablespoon of coconut oil or medium-chain triglyceride (MCT) oil to help bind the ingredients together and add healthy fats.
Add ¼ cup of unsweetened cocoa powder or sugar-free chocolate chips to the mixture for a chocolaty twist.
If you love peanut butter cheesecake fat bombs, reduce the peanut butter volume by half and replace it with one cup of softened cream cheese.
If you don’t have peanut butter on hand, you can use other types of nut butter, such as almond or hazelnut butter.

Do you have a sweet tooth but follow a low-carb ketogenic diet? Look no further than these easy-to-make Keto-Friendly Peanut Butter Fat Bombs!

Made with just four simple ingredients, these quick and convenient fat bombs will keep you feeling satisfied and on track with your keto goals.

Why you’ll love these Keto-Friendly Peanut Butter Fat Bombs

With their rich, creamy texture and satisfying peanut butter flavor, these fat bombs will curb your sugar cravings and keep you in ketosis.

Each serving of these delicious treats contains only 4.3 grams of net carbs. This makes them a perfect option for keto dieters and individuals with diabetes who benefit from maintaining steady blood sugar levels.

These fat bombs are versatile. You can easily customize the recipe by adding keto-friendly chocolate chips, coconut flakes, or cinnamon for an extra burst of flavor.

In addition, these keto fat bombs are incredibly easy to make. The recipe calls for only four common keto-friendly ingredients and requires no cooking time, making them a quick and convenient low-carb treat.

They're also perfect for meal prepping, ensuring you always have keto-friendly finger food on hand to boost your fat intake and keep you energized.

Peanut-covered fat bombs

What are fat bombs?

Fat bombs are a popular and versatile treat among keto dieters intended to provide a concentrated source of healthy fats while keeping carbohydrate intake low.

The primary purpose of fat bombs is to promote satiety while following a low-carb diet. This helps stay on track with daily macronutrient goals, which is essential for maintaining a state of ketosis.

The foundation of most fat bomb recipes revolves around healthy fat sources such as coconut oil, grass-fed butter, medium-chain triglyceride (MCT) oil, avocado, or nut butter such as macadamia, peanut, or almond butter. They can also be made with more savory ingredients, including cheese, beef, or bacon.

Fat bombs often incorporate keto-friendly sweeteners, such as erythritol, monk fruit, and stevia, to enhance flavor and texture. More hearty recipes may include spices, herbs, and finely shredded vegetables.

These additions allow various flavor combinations, from Macadamia Coconut Fat Bombs to Jalapeno Popper Fat Bombs and Bacon Cheeseburger Fat Bombs.

holding the spoon of peanut butter

Is peanut butter keto-friendly?

Peanut butter is a great addition to a keto diet as long as you choose the right type.

Peanut butter is naturally high in fats, moderate in protein, and low in net carbs, making it an excellent keto-friendly ingredient. A two-tablespoon serving of pure peanut butter contains around 3.5 grams of net carbs.

However, many commercial brands contain added sugars, hydrogenated oils, and other potentially harmful ingredients that aren’t keto-friendly. These ingredients can trigger blood sugar fluctuations and contribute to chronic inflammation, slowing your keto progress and negatively affecting your overall health.

Freshly opened peanuts with skins

How to choose the right peanut butter

When shopping for peanut butter, look for certified organic brands that contain only peanuts and salt. If you can find peanut butter products made with peanuts, including their skins, that's even better!

Evidence published in Food & Function found that peanut skins are rich sources of polyphenols that may lower the risk of various chronic diseases, including diabetes and cancer.

Avoid products with unnecessary ingredients, such as added sugars and hydrogenated or partially hydrogenated oils, which are highly processed and can contribute to inflammation and other health issues.

Another ingredient to watch out for is monoglycerides, which are often added to peanut butter to prevent separation and improve texture.

A study published in Plos Medicine has linked monoglycerides and other common food emulsifiers to an increased risk of breast and prostate cancer.

"Opt for peanut butter made from organic Valencia peanuts," explains Dr. Berg. "These peanuts have been shown to contain the lowest levels of aflatoxins, a harmful fungal toxin that can contaminate peanuts and other crops."

By choosing organic Valencia peanuts, you can minimize your exposure to these harmful toxins while enjoying the health benefits of peanuts.

It may be challenging to find peanut butter that specifies what type of peanut was used and whether the skins were included. Fortunately, peanut butter is extremely easy to make, as it only requires peanuts and a food processor.

By making your peanut butter from scratch, you are in charge of the ingredients and can customize it to your liking.

Adding ground cinnamon or maple extract can elevate the flavor profile of peanut butter, giving recipes such as these Keto-Friendly Peanut Butter Fat Bombs a whole new dynamic.

Women opening the refrigerator

Serving and storing tips

To make the most of these fat bombs, enjoy them as part of a meal or as a post-meal dessert rather than as a standalone snack. This will keep blood sugar and insulin levels steady throughout the day.

Regarding portion control, moderation is crucial, and it's recommended that no more than 1 to 2 fat bombs be consumed per day.

While fat bombs can be a tasty and functional part of your keto diet, eating too many may provide too much dietary fat. This prevents your body from burning body fat to generate ketones, which can slow down weight loss.

Fat bombs are perfect for meal prepping as they can be made in large batches. However, proper storage is important for maintaining their freshness and quality.

Store fat bombs in an air-tight container in the refrigerator for up to a week or in the freezer for up to a month. To prevent frozen fat bombs from sticking together, it’s best to freeze them on a baking tray before transferring them to an airtight container or freezer-save bag.

If storing in the freezer, allow fat bombs to thaw for a few minutes before serving to restore their smooth texture.

Bowl of peanut butter and peanuts

Final thoughts

Peanut Butter Fat Bombs are a convenient way to achieve your daily fat intake requirements while enjoying a delicious dessert.

By choosing high-quality, organic peanut butter without unnecessary ingredients and consuming them in moderation, you can indulge in a tasty treat without compromising ketosis.

FAQ

1. How many carbs are in Keto-Friendly Peanut Butter Fat Bombs?

This recipe yields 20 fat bombs, each containing 4.3 grams of net carbs.

2. Are Keto-Friendly Peanut Butter Fat Bombs gluten-free?

Yes, these fat bombs are gluten-free as they’re made with naturally gluten-free ingredients, including coconut flour, organic natural peanut butter, vanilla extract, and granulated monk fruit sweetener.

3. Is peanut butter healthy?

Peanut butter can be healthy if made with the right ingredients. Choose certified organic brands without added sugars, hydrogenated oils, or other unwanted ingredients such as monoglycerides.

Opting for peanut butter made from Valencia peanuts, including their skin, may offer additional health benefits.

4. How many fat-bombs should you eat a day?

It's recommended to limit your intake to 1 to 2 fat bombs per day, consumed with a meal and not as a snack. Fat bombs are high in calories and consuming too many may lead to weight gain.