Fat Bombs – Keto Peanut Butter Chocolate Squares

Keto Peanut Butter Chocolate Fat BombsMost days, I have no problems meeting my macros and by the end of the day, I’ve had all the fat I need. However, there are some days when I’ve got some calories left (I’m currently calories counting because I’ve still got at least 2.5st to lose) but I need to meet my fat macros efficiently and that is when something like these peanut and chocolate fat bombs would be a really good option. Husband obviously consumes far more calories than me in a day because he’s trying to gain muscle and there are days when he really struggles to eat enough, especially when he’s feeling sick of eggs or meat and these would also be useful for those times. If I’m honest, I just have a sweet tooth and having something ket-friendly on hand is what stops me from eating Nutella straight from the jar! These are NOT a low-calorie option, however.

The best thing about these is that they only have 5 ingredients and are SUPER easy to make. Here’s what you need and how you make them:

Keto Peanut Butter Chocolate Fat Bombs
Author: 
Recipe type: Keto
Cuisine: Sweets
Prep time: 
Cook time: 
Total time: 
Serves: 25
 
A sweet, high-fat peanut butter and chocolate treat
Ingredients
  • 200g creamed coconut
  • 90g dark (85% or higher) chocolate
  • 3 tablespoons erythritol
  • 1 tablespoon vanilla extract
  • 300g peanut butter (we use Whole Earth because it's made with sustainable palm oil)
Instructions
  1. Line a square pan (roughly 9x9) with grease-proof paper
  2. Place the creamed coconut in a saucepan and melt over a low heat until it's more liquid than solid (if you'v ever melted creamed coconut, you'll know exactly what I mean by this!)
  3. Add the peanut butter, erythritol and vanilla extract to the pan and combine until smooth
  4. Melt the chocolate in the microwave in 30 second bursts until totally melted
  5. Pour half of the peanut/coconut mixture to the lined pan
  6. Add the chocolate to the remaining peanut mixture and combine completely
  7. Pour the chocolate mixture on top of the peanut mixture in the pan
  8. Freeze for about 20 minutes
  9. Lift out of the pan and cut into 25 pieces (obviously, if you cut it smaller it will be fewer calories per square)
Nutrition Information
Serving size: 1 square Calories: 158 Fat: 13.5g Saturated fat: 1.7g Carbohydrates: 3.3g Sugar: 1.7 Sodium: 48.4mg Fiber: 2.6g Protein: 4g

Yes, you read that right, 158 calories per small square! As I said, they aren’t low-cal, but they ARE delicious and really useful for followers of keto. I’d be really surprised if you could manage more than one of these because they are SO rich, but Husband and I both agreed that they’d actually be really nice eaten as a mini-dessert with some heavy cream or a cup of strong, black coffee.

As ever, I’d love to know what you think of these if you make them for yourself so do come back and leave me a comment.

Whole Earth Peanut Butter (affiliate link)

Three Ingredient Keto Chocolate Pudding

three ingredient keto chocolate puddingWhen you eat a keto diet, it’s really common to feel get totally sick of only eating savoury foods. There are, of course, a few sweet things that you can have (like the 10-cal jellies I mentioned in this post) but largely low carb means sugar free and therefore not very sweet! Sometimes, I just need something sweet to shove into my face but I need to be able to do this without taking masses of extra calories and without going totally off plan, which forces me to be a little more inventive with what I eat. Necessity (and a sweet tooth) being the mother of invention, and all that. This is what led me to try making a low-carb, keto-friendly chocolate pudding, using the stuff I had in the house. Here’s what I used:

ingredients keto chocolate pudding

It does’t even warrant a full recipe! All you need to do is measure 100g of Greek yogurt (I use the full fat one because it’s lower in carbs and FAT ISN’T BAD! Also, make sure you get PROPER Greek yogurt because there are loads of ‘fake’ ones which don’t really have the added benefits that proper Greek yogurt has. Fage is a good brand if you can find it), 5g of cocoa powder (usually a heaped teaspoon but you can weigh it if you want to be super accurate) and 1 tbsp of erythritol. Give it a really good mix up, making sure you don’t have any lumps of powder hiding anywhere and then bung it back in the fridge for ten minutes. If you eat it right away the erythritol can be a little bit grainy, but leaving it for a little while helps it to sort of melt in. Obviously, you could use liquid or powdered sweetener if you have it in the house.

And you know what? It was really decent! Obviously it’s not going to be like a proper chocolate pudding, but it’s a damn decent substitute which satisfied my hankering and allowed me to stay on plan. In terms of nutrition, here’s the final count:

5.4g carbs, 6.1g fat and 10,1 grams of protein for just 119 calories! An excellent balance of macros and a tasty way to get some additional fat and protein. I find Greek yogurt really filling and I had this for brunch with a handful of peanuts, which left me feeling satisfied until dinner. If you’re also dairy-free, you could try making this with the coconut yogurt substitutes I’ve seen (although I can’t vouch for the carb count in those as I’ve never had them). Let me know if you give this a try or if you have any of your own variations.