Keto Fat Bombs — Butter and Cocoa

Why This Works for Intermittent Fasting

These fat bombs are pure fat — no sugar, no starch, no carbohydrates to raise insulin. During your eating window, they deliver a dense hit of calories from butter and coconut oil that sustains energy and satiety without triggering the blood sugar spikes that shorten your next fast. The small portion size makes them easy to control, and the cocoa gives deep flavour without any sweetener required.

Ingredients

• 115g (½ cup / 4 oz) unsalted butter, softened to room temperature
• 4 tablespoons coconut oil, softened (not melted)
• 3 tablespoons unsweetened cocoa powder
• ½ teaspoon pure vanilla extract
• ¼ teaspoon fine sea salt
• 2 tablespoons erythritol or powdered stevia (optional — omit for strict carnivore)
• Pinch of ground cinnamon (optional)

Instructions

1. Place the softened butter and coconut oil in a bowl and beat together with a fork or hand mixer until smooth and well combined. The mixture should be light and fluffy, not oily.

2. Sift in the unsweetened cocoa powder to avoid lumps. Add the vanilla extract, sea salt, and the optional sweetener and cinnamon if using.

3. Mix until everything is evenly incorporated and the mixture holds together. If it is too soft to shape, place in the refrigerator for 10 minutes.

4. Line a small tray or plate with baking paper. Using a tablespoon or a small melon baller, scoop 12 equal portions and roll each into a smooth ball between your palms.

5. Place the fat bombs on the lined tray and transfer to the freezer for 30 minutes until firm.

6. Store in an airtight container in the freezer for up to 4 weeks, or in the refrigerator for up to 1 week. They are best eaten straight from the freezer or refrigerator as they soften quickly at room temperature.

Nutrition Per Serving (1 fat bomb)

Nutrition is approximate and based on standard ingredients without optional sweetener.

Fasting Compatibility

These fat bombs are ideal during the eating window of 16:8, 18:6, or OMAD protocols. The pure fat content keeps insulin minimal and supports a smooth transition back into the fasted state after eating. Do not eat them during the fasting window — any caloric food will break the fast.

Related Recipes

• Bone broth with sea salt and collagen
• Celery sticks with almond butter
• Beef jerky with macadamia nuts

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.