What Are Fat Bombs?
Fat bombs are a high-fat, low-sugar snack. They're designed to give your body a healthy dose of fat which is needed to satisfy your hunger, provide satiety, stabilize your blood sugar, and give you energy. For me, they're like eating 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 for supporting healthy inflammatory levels and promoting weight maintenance.
There are a lot of 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 primary ingredient is fat, particularly coconut oil since it solidifies easily.
Healthy fat: coconut oil, nut butter, grass-fed butter, ghee
Flavoring: vanilla extract, cacao
Texture: crushed nuts (almond, macadamia nuts), shredded coconut, chia seeds, superfood powders you like
Fat Bomb Recipe
This is the most basic of fat bomb recipes, and honestly, it's hard to mess it up. Don't stress about the exact quantity of ingredients.
INGREDIENTS
4 Tbs melted coconut oil
4 Tbs nut butter
2 Tbs unsweetened cocoa powder
1/4 tsp vanilla extract
Optional add-ins: superfoods like maca or blackberry powder, crushed nuts, chia seeds, goji berries, etc. Get creative.
DIRECTIONS
In a skillet on low heat (do not turn the heat up too high or you will burn the chocolate; low and slow), 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, especially in warmer temperatures. You can take them on the go, just pack them with an ice pack to keep cool.
Lemon Chia Bar Fat Bombs
This is a "fancier" and more involved lemon bar fat bomb recipe if you're looking for another type of high-fat, low sugar fat snack. Include “fat bombs” as a quick breakfast, mid-afternoon pick-me-up, home from work snack, or a pre- or post-workout snack. Skip the chia seeds if you don't like the texture.
Saturated Fat and Health
Fat is what the human body uses for long-lasting energy. To compare how the body burns 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. Coconut oil has always gotten a bad rap, and you can read all about how I debunk all those myths about coconut oil being "bad" for your heart.
Eating fat doesn’t make you fat. The true culprit that has been letting fat take the blame? Sugar and the less obvious kind of sugar found in refined carbohydrates.
