Although peanut is on the ‘take it easy’ side of food for keto dieters, we can still enjoy it as long as we take note of the macros. Peanuts have good fats in them and other healthy nutrients.

As long as there is no sugar or any high-carb sweetener on peanut butter, then they are good. That makes Keto Peanut Butter Fat Bombs really good. 

Bombs are making their moves everywhere. Don’t worry! Those are not the dangerous kinds. Those bombs are from the world of baths, beverages, and diets: Bath bombs, hot cocoa bombs, and fat bombs.

Today, I will be talking about my favorite fat bomb, the Keto Peanut Butter Fat Bombs. Why? Because besides being so delicious, it’s very easy to make.

From the basic Peanut Butter Fat bomb, I can make as many variants as I want. Just add a little bit of this and a little bit of that, You can have a whole new peanut butter fat bomb.

If the peanut is healthy, why the controversy?

First of all, the peanut is not a nut but one of the legumes. Legumes are known to contain amounts of Carbohydrates that if you are in a very low carb keto diet, you might be kicked out of ketosis.

But carbohydrates in peanuts are not as high as the other legumes. There are 8.5 grams of carbohydrates in 50 grams of peanuts with 4.2 grams of fiber.

That will give you about 4.3 grams net carbs. If you are on the keto diet, a handful will do just fine as long as you are aware of your daily limit carb intake.

Another controversy is having allergies to peanuts. And it seems that there is an increase in these reactions to peanuts lately according to some reports. And allergies are sometimes lethal. That’s why there are some people who just avoid peanuts.

If you haven’t eaten any peanuts or foods with peanuts in them, and you wanted to know whether you have allergies to peanuts or none at all,  you can go to your doctor and request an allergy test. Whatever the result, at least you don’t worry anymore because you already know your condition.

However, for food sensitivities, and if you don’t want to go to a doctor, there is a Home Sensitivity Test available, where you can test yourself at the comfort of your home. It can measure your immune system’s IgG antibody reactivity to up to 96 foods, including peanuts.

(*Disclaimer: I am not in any way connected to this product or company. I’m just merely making you aware that there is such an item available. I have not tried the product as well).

So… is the peanut healthy?

Yes! Peanut is healthy food. Peanut is also packed with healthy fats and quality protein. It is also rich in vitamins such as Vit E and B complex and a few minerals such as phosphorus, magnesium, and copper.

It is also rich in antioxidants which include resveratrol. This is an antioxidant compound that can protect against heart disease, certain cancers, and cognitive decline.

What are Fat Bombs?

Fat bombs are like energy balls. Instead of made with high carb ingredients, these are packed with healthy high fat, and very low carb ingredients. These can be served as snacks, breakfast, or an add-on with the regular meal to increase fat intakes.

They can be sweet or savory or any taste that you fancies, as long as the ingredients are pro keto. They can also help you out with your cravings especially on sweets. 

Fat bombs, for keto dieters, mean a real tasty treat and at the same time, help you with your goals.

What is in the Fat Bombs?

Fat bombs contain about 85- 90% fat.

The most common base ingredients in keto fat bombs are coconut oil and high-fat dairies like butter and cream cheese. 

For people who have dairy sensitivity (lactose intolerance), besides coconut oil, coconut cream, cocoa butter, tree nut cheese (such as cashew cheese), and ghee (although it is dairy, this is lactose-free) are used as ingredients.

Because of the contents, we can say that these keto fat bombs have many health benefits.

Coconut oil alone is already known as a superfood for being highly nutritious, rich in antioxidants, can boosts one’s immune system, and has so many uses.

Coconut oil is highly important in the keto diet because it contains medium-chain triglycerides (MCTs). It is a type of fat that is absorbed quickly and used as fuel. Thus, it provides the body with supplemental ketones.

High-fat dairy is also rich in vitamins, minerals and a fatty acid called conjugated linoleic acid (CLA). This is responsible for preventing heart disease, decrease body fat and increase immune function. Note that CLA has higher quantities when it comes from healthy 100% grass-fed cows.

Other ingredients that can be added to make a delicious, healthier fat bombs are:

• Cacao powder/sugar-free chocolate bars/chips
• Peanuts and peanut butter
• Coconut flakes/powder
• Eggs
• Cheese
• Heavy cream
• Sour cream
• Coconut cream
• Nuts and Nut butter/flours (like almonds)
• Seeds (like flaxseed, chia seeds, or hemp seeds)
• Cinnamon
• Vanilla
• Berries (like blackberries or blueberries)
• Bacon bits
• Chopped cooked meat (like salami, salmon, or steak)
• Chopped herbs
• Low-carb vegetables (like scallions or onions)
• Low-carb fruits (like wild blueberries or tomatoes)
• Lemon juice
• Low-carb maple syrup
• Keto-approve sweeteners (like stevia, erythritol, sucralose, monk fruit)

I’m sure there are more.

How to Make Keto Peanut Butter Fat Bombs

You will be surprised how easy making these keto peanut butter fat bombs. This is just the basic recipe. And what’s enjoyable with this recipe is, it is highly customizable. You will see more recipes using this Peanut Butter Fat Bombs.

The ingredients are:

• 1/2 cup peanut butter (or any nut butter or seed butter)
• 1/4 cup coconut oil
• 1/3 cup coconut flour
• 1/4 cup sticky keto-approved sweetener of choice
• 1 Tsp vanilla extract

To make it:

1. Mix all the ingredients in a bowl until they come together. Let it rest for 5 minutes.
2. If the dough is too sticky add a little bit more coconut flour.
3. Shape several small fat bombs and refrigerate for 30 minutes.

To store: Place in a clean airtight container and refrigerate for up to 1 week or freeze for up to 2 month.

Optional: Drizzle with melted chocolate after refrigerated before serving.

Create other varieties using Keto Peanut butter fat bombs

1. Shape like Reese’s Peanut Butter Cup

You can use the mold to make the keto peanut butter fat bombs for the shape or create one with the fillings. See the recipe below.

You can use this mold.

Ingredients 

• Keto Peanut Butter Fat Bomb mixture
• ½ cup roasted peanuts chopped finely. You can use a food processor and pulse process until desired texture.
• ¼ cup peanut butter

Instructions

1. Mix together chopped nuts and peanut butter. This is the filling. Set aside
2. Fill the mold with Keto Peanut Butter Fat Bomb mixture. With the use the back of a teaspoon, press the dough to the side and bottom of the mold to create a hollow for the filling.
3. Fill the hollow with the filling.
4. Place a teaspoon of dough on top and flatten it to cover the filling and seal.
5. Refrigerate for at least 30 minutes.

2. Chai inspired Fat Bombs

Ingrdients

• Keto Peanut Butter Fat Bomb mixture
• ⅛ teaspoon ground cardamom
• ¼ teaspoon ground cinnamon
• ⅛ teaspoon ground cloves
• ⅛ teaspoon ground ginger
• ¼ teaspoon salt

Instructions

1. Mix all the ingredients together until well blended.
2. Make into balls or place in a pan, smooth the top, and slice to make squares. You can also place the mixture in silicon molds.
3. Refrigerate at least 30 minutes.
4. NOTE: You can adjust the amount of ingredients depending on the strength of the flavor preferred.

3. Peanut Butter Fat Bombs with Chocolate Ganache

Ingrdients

• Keto Peanut Butter Fat Bombs
• 1 ½ tbsp cocoa powder
• ½ cup coconut oil
• 1-2 drops liquid stevia

Instructions

1. Make the Keto Peanut Butter Fat Bombs and put into a silicon mold of your choice. About ⅔ filled. Refrigirate..
2. Make chocolate ganache by combining cocoa powder, coconut oil and stevia and whisk until smooth.
3. Bring out the fat bombs and spoon the ganache over the fat bombs to cover. 
4. Chill for at leat 30 minutes.

4. Crunchy Peanut Butter Fat Bombs

 Ingredients 

• Keto Peanut Butter Fat Bomb mixture
• ½ cup roasted peanuts chopped finely. You can use a food processor and pulse process until desired texture.

Instructions

1. Option 1: Mix together chopped nuts and peanut butter fat bomb mixture. Make into balls and chill.
2. Option 2: Make the fat bombs and roll each ball. Refrigerate for at least 30 minutes. Roll the balls in chopped nuts. Chill.

5. Peanut Butter Bacon Fat Bombs

Ingrdients

• Keto Peanut Butter Fat Bomb mixture
• 4 slices bacon (or more. It’s up to you), cooked crisp and chop to small pieces.

Instructions

1. Mix all the ingredients together.
2. Put the mixture in a silicon mold or ice cube tray or make into small balls
3. Chill at least 30 minutes

6. Cinnamon Roll Peanut Butter Fat Bombs

Ingrdients

• Keto Peanut Butter Fat Bombs
• 3 tbsp cream cheese, softened
• 3 tbsp (45 mL) heavy whipping cream
• 2 tsp (8g) golden monk fruit sweetener
• ¼ tsp pure vanilla extract
• 1/2 tsp cinnamon extract

Instructions

1. Make Keto Peanut Butter Fat Bombs into balls and put in the freezer.
2. Make frosting by combining cream cheese, heavy cream, monk fruit sweetener and vanilla extract into a mixing bowl and mix with electric mixer or with a whisk until well blended.
3. Bring out the fat bombs. Drizzle or dip half of the fat bombs in frosting and then sprinkle with cinnamon powder.

There are more of these Keto Peanut butter Fat Bombs varieties. Once you get used to makeing this recipe, I’m sure you will be able to customize your own. 

Let me know how was it when you make these Peanut Butter Fat Bombs.

Here are more recipes with peanut butter

• Peanut Butter and Jelly Quesadilla
• Halloween Monster Log
• Peanut Butter Filled Chocolate Chip Cookie

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