• Skip to main content
  • Skip to primary sidebar
The Real Food Geek
menu icon
go to homepage
  • Recipes
  • About
  • Lunch and Dinner
  • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • search icon
    Homepage link
    • Recipes
    • About
    • Lunch and Dinner
    • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home

    3 Ingredient Fat Bombs (Keto)

    Published: May 16, 2023 · Modified: Jul 11, 2023 by Cheryl Whyte · Leave a Comment

    56 shares
    JUMP TO RECIPE PRINT RECIPE

    Disclaimer: This post includes affiliate links. I will earn a commission if you purchase through these links at no additional cost to you. You can read my full disclaimer here.

    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.

    Eleven 3 ingredient fat bombs on a worktop. this RECIPE

    Page Contents

    • What are Fat Bombs?
    • Why You’ll Love This Recipe
    • Recipe Ingredients
    • Recipe Notes
    • How to Make 3-Ingredient Fat Bombs: Step-By-Step Instructions
    • Recipe Variations
    • Recipe Tips
    • More Chocolate Snacks
    • Printable Recipe Card
    • Frequently Asked Questions
    • Pin Recipe for Later!


    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.


    Craving a satisfying snack but not a fan of chocolate? How about some delicious Coconut Blueberry Wholemeal Muffins?


    Six 3 ingredient fat bombs with a glass of milk and a bottle of milk.

    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!

    NUTRITION TIP: Chocolate, let’s be honest, often gets a bad rap because of the excessive sugar usually added to chocolate treats. However, unsweetened cocoa powder gives you that rich chocolate flavor, minus the sugar, while also providing lots of nutrition. For example, cocoa contains polyphenols, antioxidants that help protect against free radical damage and inflammation, lowering the risk of chronic diseases such as heart disease and diabetes. [Source] Cocoa powder is also a rich magnesium source, vital for maintaining healthy blood pressure, heart rhythm, and muscle function. [Source]


    Recipe Ingredients

    All you need are three simple ingredients to make these raw and tasty treats.

    Ingredients for 3 ingredient fat bombs on a worktop - including smooth peanut butter, chopped hazelnuts and cocoa powder.

    Recipe Notes

    • 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.

    How to Make 3-Ingredient Fat Bombs: Step-By-Step 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!

    1. Dough

      Blend the peanut butter and cocoa powder in a food processor until it forms a dough.

      Peanut butter and cocoa powder in a food processor bowl.

    2. Form Balls

      Using a cookie scoop (or tablespoon), divide the dough into 12 equally-sized balls.

      Cookie scoop scooping 12 chocolate peanut butter fat bombs onto a lined baking sheet.

    3. Coat Balls

      Coat the fat bombs in chopped hazelnuts.

      A chocolate peanut butter fat bomb is being rolled in a bowl full of chopped hazelnuts.

    4. 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.

      Twelve hazelnut covered 3 ingredient fat bombs on a lined baking tray.

    Find the recipe card with exact ingredients and full recipe instructions at the bottom of this page. ⇩

    Jump to Recipe

    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.

    Seven 3 ingredient fat bombs on a worktop.

    Recipe 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.

    NUTRITION TIP: Hazelnuts have been shown to promote heart health by reducing LDL or “bad” cholesterol levels and increasing HDL or “good” cholesterol levels, making them a beneficial addition to a balanced diet. [Source]


    3 ingredient fat bomb with a glass of milk and a bottle of milk.

    More Chocolate Snacks

    If you’re looking for some more delicious snack recipes, I’ve got you covered. Here are some of my favorites:

    • Chocolate Caramel Puffed Rice Bars
    • Chocolate Peanut Butter Cups
    • Chocolate Buttons

    Thinking of making this recipe? Share your thoughts in the comment section and provide a star rating! ⭐️⭐️⭐️⭐️⭐️ I always LOVE hearing from you.

    Remember to SUBSCRIBE and follow me on INSTAGRAM, PINTEREST, and FACEBOOK for more delicious and nutritious recipes!


    Printable Recipe Card

    Recipe

    Ten hazelnut covered 3 ingredient fat bombs on a worktop.

    3 Ingredient Fat Bombs (Keto)

    Author: Cheryl Whyte
    These chocolate, peanut butter, and hazelnut flavor 3 Ingredient Fat Bombs are loaded with healthy fats and are naturally low in sugar.

    If you love this recipe, rate it with 5 stars below!

    5 from 2 votes
    PRINT PIN RATE
    Prep Time: 5 minutes minutes
    Total Time: 15 minutes minutes
    Servings: 12 fat bombs
    Calories: 168kcal
    Prevent your screen from going dark

    Equipment

    • Food Processor
    • 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 Information (Per Serving)

    Calories: 168kcal (8%) | Carbohydrates: 8g (3%) | Protein: 6g (12%) | Fat: 15g (23%) | Saturated Fat: 3g (19%) | Sodium: 93mg (4%) | Fiber: 3g (13%) | Sugar: 3g (3%)

    Nutrition Disclaimer: Nutritional information is estimated using an online nutrition calculator. For accuracy, we recommend you calculate using the exact ingredients and brands you used.

    Course | Dessert, Snack
    Cuisine | British
    Keyword | chocolate fat bombs, healthy snack, keto desserts, keto fat bomb recipes, keto fat bombs, keto recipes, low carb dessert, peanut butter balls
    DID YOU MAKE THIS RECIPE? Share a photo and tag @therealfoodgeek so I can see all your delicious creations!

    Frequently Asked Questions

    Are fat bombs healthy? Are fat bombs bad for you?

    3 ingredient fat bombs are best eaten in moderation as part of a varied and balanced diet. You can use the nutrition panel in the recipe card as a guide to see if the recipe can fit in with your personal nutrition goals.

    Are fat bombs good for keto?

    Yes, fat bombs are a great addition to a keto diet as they provide an easy and convenient way to increase dietary fat intake while keeping carbohydrates low. Refer to the nutrition panel for more specific info.

    Can fat bombs help you lose weight?

    These fat bombs contain a good amount of protein. Research has shown that protein helps to keep you feeling fuller for longer. As such, this may help you to eat less over the course of the entire day. So, in theory, this may lead to weight loss over time. Please remember balance is key, and for the best results, eat a varied diet. [Source]

    Do fat bombs break a fast?

    Yes! Fat bombs contain calories and, therefore, would break a fast.

    Cocoa powder vs. cacao powder – what’s the difference?

    Cocoa and cacao are both great options for baking and cooking, as their strong chocolate flavor holds up well in recipes. However, cocoa powder is less bitter and also readily available at most grocery stores, making it a convenient choice for home cooks. Although it may not contain as many nutrients as cacao powder, cocoa powder is still a good source of antioxidants and makes fat bombs a delicious and satisfying treat.


    Pin Recipe for Later!

    Seven hazelnut covered 3 ingredient fat bombs on a worktop.

    More Recipes

    • Sumac dressing in a small glass jug and a bowl of salad leaves.
      Sumac Dressing with Lemon (Ready in 5 Minutes!)
    • Chicken Peri Peri Shawarma on an oval platter with flatbreads, mint yogurt sauce, lettuce, mint leaves and lime wedges.
      Chicken Peri Peri Shawarma with Mint Yogurt Sauce
    • Grilled Tenderstem Broccoli (Broccolini) with Tahini
    • Air Fryer tenderstem broccoli sprinkled with chili, feta, and almond flakes in a white serving bowl.
      Easy Air Fryer Tenderstem Broccoli (Broccolini)
    56 shares

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Rate this recipe




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hey, I'm Cheryl, The Real Food Geek! I'm all about delicious and nutritious recipes fueled by my love for food, weight loss journey, and expertise as a certified culinary medicine coach. Let's make healthy eating enjoyable by returning to basics in the kitchen and embracing the joy of real food.

    Learn more about me →

    Trending Recipes

    • Crisp, tender Roasted Tenderstem broccoli and garlic in an oval white bowl with parmesan sprinkled over the top.
      Roasted Tenderstem Broccoli with Lemon and Garlic
    • Steamed tenderstem broccoli or broccolini on a round plate with a small bowl of satay sauce.
      Steamed Tenderstem Broccoli with Satay Sauce
    • Pan Fried Tenderstem Broccoli with crispy onions in a round serving dish with a serving spoon.
      Pan Fried Tenderstem Broccoli with Crispy Red Onions
    • Four air fryer sea bass fillets with parsley and two slices of lemon on a white oval platter with a small bowl of new potatoes.
      Air Fryer Sea Bass Fillets (Cooks in 6 Minutes!)

    Footer

    ↑ back to top

    About

    • About Me
    • Contact
    • Privacy Policy
    • Terms & Conditions
    • Affiliate Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Browse

    • Lifestyle
    • Instagram
    • Pinterest
    • Facebook

    As an Amazon Associate I earn from qualifying purchases.

    The Real Food Geek ©2023

    56 shares
    Hazelnut covered 3 ingredient fat bomb on a worktop.
    Ten hazelnut covered 3 ingredient fat bombs on a worktop.
    Seven hazelnut covered 3 ingredient fat bombs on a worktop.