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Let me introduce you to 3 ingredient fat bombs! Made with a delicious trio of natural peanut butter, cocoa, and chopped hazelnuts, they are high in healthy fats and naturally low in sugar. So, whether you’re trying to reduce your sugar intake or simply want a tasty snack to fuel part of your day, fat bombs are the perfect tasty treat.
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What are Fat Bombs?
Fat bombs were popularized by keto dieters that needed high-fat, low-carb snacks to fit in with their sugar-free lifestyle. But don’t think you have to be on a ketogenic diet to enjoy them! Fat bombs can be enjoyed as part of any varied and balanced diet.
These 3-ingredient fat bombs are packed with healthy fats and are loaded with protein to keep your hunger pangs at bay until your next meal. And the best thing about them – no added sugar or artificial sweeteners! So, they’re perfect if you’re trying to reduce your sugar intake or curb your cravings.
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Why You’ll Love This Recipe
I CAN’T WAIT for you to try this 3-ingredient fat bombs recipe. They’re:
- No-bake. So, there’s no need to put the oven on and heat the whole house, especially in summer.
- High in healthy fats and protein. To give you energy that lasts for hours without a sugar crash!
- Freezer-friendly. Making them excellent for batch cooking and meal prep!
- Dairy-free. As peanut butter binds the ingredients, there’s no need to add cream cheese as many fat-bomb recipes do. So, you can enjoy them if you are vegetarian, vegan, or have a dairy allergy.
- Rich, chocolatey, nutty, and SO delicious!
These 3 Ingredient Fat Bombs are:
Recipe Ingredients
All you need are three simple ingredients to make these raw and tasty treats.
- Natural Peanut Butter: Not only does natural creamy peanut butter provide a good source of healthy fats and protein, but it also acts as a binding agent that sticks all the ingredients together. For best results, choose thick peanut butter.
- Unsweetened Cocoa Powder: Combines with the peanut butter to form a dough-like mixture that you can roll into balls. It also adds a rich chocolatey flavor and is loaded with anti-inflammatory antioxidants.
- Chopped Hazelnuts: Add a crunchy texture and nutty flavor. And come on, is there really a better combination than chocolate hazelnut??? Plus, hazelnuts are jam-packed with heart-healthy fats, fiber, and protein.
Recipe Variations
One of the best parts about this fat bomb recipe is how easy it is to customize. Here are some ideas you might like.
- Sweetness: As we’re using natural peanut butter and unsweetened cocoa powder, you may find these fat bombs too bitter for your palate if you’ve been used to eating sweet treats for a while. If that’s a problem for you, add a touch of natural sweetener, like honey, maple syrup, date syrup, or agave syrup, to inject some sweetness.
- Mint Flavor: Add a few drops of pure peppermint extract for a nutty mint-choc fat bomb.
- Switch Out the Nuts: Any of your favorite kinds of nut butter will work in this recipe as long as it has a thick texture. I like to use hazelnut butter, almond butter, cashew butter, and pistachio butter, and I’ve even been known to use a nut butter combo when I’m nearing the end of a few jars. And instead of hazelnuts, you could try chopped pistachios, flaked almonds, or unsweetened desiccated coconut—all delicious options.
The Culinary Medicine Scoop
Step-By-Step Recipe Instructions
This is honestly one of the easiest recipes ever. All you need is three ingredients, a food processor, and in just 10 minutes, you’ve got the perfect snack!
- Dough
Blend the peanut butter and cocoa powder in a food processor until it forms a dough.
- Form Balls
Using a cookie scoop (or tablespoon), divide the dough into 12 equally-sized balls.
- Coat Balls
Coat the fat bombs in chopped hazelnuts.
- Refrigerate or Freeze
To maintain their shape, put the fat bombs into an airtight container and store them in the fridge. Alternatively, place them onto a lined baking sheet and freeze. Once solid, pack them into an airtight container or freezer bag, and they won’t stick together.
Expert Tips
Consider the consistency of your peanut butter.
Thicker peanut butter will create firmer fat bombs, and runny peanut butter will form softer fat bombs. Softer fat bombs will need to be frozen to firm them up. Or you could use a silicone mold to help them keep their shape.
Choose high-quality ingredients.
Since 3-ingredient fat bombs rely on just a few ingredients, choosing high-quality ones is crucial to ensure the best flavor and nutritional value.
The Culinary Medicine Scoop
Frequently Asked Questions
More Chocolate Snacks
If you’re looking for some more delicious snack recipes, I’ve got you covered. Here are some of my favorites:
Detailed Recipe Instructions
3 Ingredient Fat Bombs (Keto)
Equipment
- Small Cookie Scoop
- Plate
Ingredients
- 1 cup (250 g) peanut butter thick, smooth or crunchy
- ½ cup (50 g) unsweetened cocoa powder
- ½ cup (65 g) chopped hazelnuts
Instructions
- Prepare: Gather and prepare your ingredients.
- Dough: Blend the peanut butter and cocoa powder in a food processor until it forms a dough. You may need to scrape down the sides of the bowl once or twice. Using a cookie scoop (or tablespoon), divide the dough into 12 equally-sized balls.
- Hazelnut Coating: Pour the chopped hazelnuts onto a plate and roll the fat bombs around the hazelnuts until they are coated.
- Refrigerate: To maintain their shape, put the fat bombs into an airtight container and store them in the fridge. Alternatively, place them onto a lined baking sheet and freeze. When they’re solid, pack them into an airtight container or freezer bag. Enjoy!
Nutrition
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References:
- Andújar I, et al. Cocoa polyphenols and their potential benefits for human health. Oxid Med Cell Longev. 2012;2012:906252. doi: 10.1155/2012/906252. Epub 2012 Oct 24. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- Katz DL, at al. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. Epub 2011 Jun 13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
- Brown R, et al. Effects of Hazelnut Consumption on Cardiometabolic Risk Factors and Acceptance: A Systematic Review. Int J Environ Res Public Health. 2022 Mar 1;19(5):2880. doi: 10.3390/ijerph19052880. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910742/
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
