Keto-Friendly Chocolate Fat Bombs Recipe

Updated on August 27, 2019
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Sharon is a certified Human Resources Professional with a passion for health topics, food, books, and writing.

The ketogenic diet, or "keto" as it is generally known, is currently very popular. One reason for this popularity is that it can be a surefire method to lose weight quickly.

One of the cornerstones of the diet is the “fat bomb.” Yes, you are reading that correctly; you are encouraged to eat “fat bombs.” The ketogenic diet encourages the consumption of healthy fats that are the ingredients of the fat bomb. These little treats are quite simple to prepare.


What Is a Fat Bomb?

A fat bomb is a little chocolate treat that combines healthy fats into an easy, pop-in-your-mouth snack. They are not cooked but rather frozen in the freezer and alternatively can be kept in the fridge; however, they will become softened if not kept frozen. I prefer the softer texture and keep mine in the refrigerator because I find the freezer version too hard. You can, alternatively, take them out of the freezer and let them warm up for a few minutes before eating so they are not so hard.

What Is the Keto Diet?

Basically, "keto" eliminates excessive carbohydrate consumption in the diet. It even eliminates complex carbohydrates that are considered healthy. Advocates swear by this diet, as it transitions the body into burning stored fat rather than glucose. By switching to burning fat stores instead of glucose the body starts to burn through fat rapidly and thus weight loss is also dramatic.

Weight loss can be rapid
Weight loss can be rapid | Source

Back to the Fat Bomb!

Of course, we all enjoy our “sweets,” and it is unbearably hard to avoid when we are surrounded by temptation almost daily. A fat bomb is the perfect antidote to this craving, as it contains healthy fats, is chocolatey with a little bit of sweet and they are so easy to make!

Chocolate Fat Bomb Recipe

  • 1 cup nut butter, (almond or peanut butter)
  • 1/2 cup melted butter or coconut oil
  • 1/2 cup cocoa, (plain and unsweetened)
  • 1 teaspoon stevia, (to taste)
  • crushed nut pieces of your choice, optional


  1. Combine all ingredients and mix well.
  2. Take a spoonful and drop into mini tinfoil cups (mini muffin cups).
  3. Place the cups on a small cutting board or any tray that will fit in your freezer.
  4. Place in freezer and let set.

Again, you must keep your fat bombs in the freezer or alternatively in the refrigerator. Keep in mind they will soften in the fridge. You may prefer that texture as they do become quite hard in the freezer.

The video recipe at the end of this article uses actual chocolate rather than cocoa and is combined with heavy cream. This produces a much richer melt in your mouth taste and texture. It depends on what you like⁠—try both and see what you prefer!

The Low-to-No-Carb Diet

Carbs like bread and pasta must be avoided in the keto diet
Carbs like bread and pasta must be avoided in the keto diet | Source

What Is Ketogenesis?

Just as described above, ketogenesis (or keto for short) is the body in a state of burning fat for energy rather than using glucose. The body is then in a state of “ketosis” and this is a normal metabolic state for humans. It should not be confused with ketoacidosis.

What Is Ketoacidocis?

Often confused with ketogenesis, ketoacidosis is a dangerous and life-threatening state that results from complications of Diabetes.

In this state the body has dangerously high levels of ketones and glucose in the bloodstream. Again, it is often mistaken to be ketogenesis or ketosis, but it is a totally unrelated condition. The body being in "ketosis" as in the Keto diet is a natural state where the body burns fats.

Why Is Keto Popular?

The keto diet became popular when science demonstrated that our reliance on carbohydrates is not as healthy as was once thought. The premise is that we should revert back to the Paleolithic period where we ate diets rich in meats and nuts combined with what we gathered from plants.

High-carbohydrate foods were not readily available to us then but when agriculture came to be the norm and we abandoned the hunter/gatherer lifestyle, our consumption of carbs escalated and is thought to be the reason for the increase in obesity, heart disease and diabetes. Our biology requires the healthy fats, and unfortunately "fats" in general have been demonized.

You are encouraged to eat your meat and eggs on Keto
You are encouraged to eat your meat and eggs on Keto | Source

Isn't Fat Consumption Unhealthy?

Fat has got a bad rap in the media. Just the word fat becomes related to the condition of being fat and overweight. Fat therefore was labeled as unhealthy for many years and was even adopted into the health diet mainstream literature. However, cutting back on these fats was bad advice and heart disease and diabetes rates have soared since reducing dietary fats was advocated.

There are healthy natural fats in our foods that we need to survive and grow old with optimal health. The bad processed fats that are not naturally available or have been altered are the real culprits here, but we failed to differentiate the two!

Dietary Misinformation?

Unfortunately, scientific studies and discoveries in the nutrition field trickle down very slowly into the public mainstream media, often with disastrous results. in the wake of the recommendation of low fat, higher carb diets diabetes, heart disease and cancer rates have increased exponentially!

What Should We Eat?

Basically, you should eat real food. Avoid anything that is packaged and processed, the closer to the original form the better. Even things as seemingly harmless as crackers are not healthy food. Crackers don’t exist in nature in any way shape or form. This should be your guiding principle in determining your diet.


Is Keto Just Another Fad?

This remains to be seen. The keto diet, if taken to the extreme, may not be sustainable or healthy in the long run.

Reducing and balancing your healthy carbs with healthy fats is key. Because of our overconsumption of carbohydrates in all forms, we don't consume nearly enough healthy fats and in this instance the keto diet is pointing us in the right dietary direction.

Generally, we should always avoid refined and processed foods or at least minimize their consumption⁠—this is not news. Science will not be giving us permission to eat these foods at some future discovery. We can put our faith in the fact that we know more now than we ever did but there is probably much more to discover.

Modern foods we once thought were "harmless" are often uncovered as being unhealthy in the long run. Whole food based eating will remain the wisest choice.

Alternate Fat Bombs Made With Chocolate and Cream


Cummins, I., Gerber, J., & Turner, R. (2018). Eat rich, live long: Use the power of low-carb and keto for weight loss and great health. Las Vegas: Victory Belt Publishing.

Davis, W. (2017). Undoctored: How you can seize control of your health and become smarter than your doctor. New York, NY: Rodale.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

    © 2019 Sharon Bellissimo


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      • Larry Slawson profile image

        Larry Slawson 

        3 months ago from North Carolina

        Very informative! And these look delicious!


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