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Why You Need Fat Bombs (low carb, keto, GAPS)

Home » GAPS Diet » GAPS Recipes » Dessert and Treats » Why You Need Fat Bombs (low carb, keto, GAPS)
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After a generation or two of avoiding fat, we are introducing it back into our diet with beautiful results.  When we consume natural, whole-food fats our whole body benefits.  Those who are eating a high-fat, low-carb diet, paleo, or whole foods diet may even struggle to consume enough calories- that’s where fat bombs come in.  These little pockets of delicious fat are packed with energy, essential fatty acids, and are the ideal way to consume fat-soluble vitamins.

Benefits of fat found in fat bombs

Our skin loves the fatty acids, which help reduce aging lines and give us a youthful glow (source), and omega 3 fatty acids may play a role in the prevention of skin cancer (source).  We feel full longer after eating, and have a long-lasting energy source to draw from for prolonged energy (source).  Those on a ketogenic diet are kept in a state of ketosis by carefully including more fat than protein, and very few carbohydrates (more info found here).

The state of ketosis suppresses appetite for easier fat loss and calorie restriction (source), reduces or eliminates seizures in many with seizure disorders* (source), balances hormones in some with hormone imbalances including PCOS (source), and has many other benefits (read more).

*Note about seizure disorders: Use of the ketogenic diet to control epilepsy requires more strict measuring and balancing of macronutrients than other forms of keto. Medical supervision is recommended.

I personally have seen children go from many seizures a day even on medication to being seizure-free on the ketogenic diet.  There is lots of documented research about ketogenic diets in children and adults and seizures, but still many families and even adults with epilepsy do not realize this is an effective option because it is not often talked about other than a last resort by the mainstream medical community.

Essential fatty acids are essential for all your body systems, especially your brain.

Why would you want to eat extra fat?

Forget the notion that fat makes you fat- there is even evidence that you can ‘spot reduce’ stubborn abdominal fat by following a low-carb/high-fat diet calorie-restricted diet (source).

Fat, Keto, Macros, and Weight Loss

When doing keto for weight loss, you want to stay in a calorie deficit. On keto carbs are a hard limit (usually 20-30 net carbs a day).  Protein is a goal (try to meet your protein macro- usually .75 g per pound of goal body weight).  And fat fills in the rest of your calories.

Keto is a high fat, moderate protein, and very low carb diet. High fat does not mean unlimited fat! But still, if you’re going to have a treat, you will probably have more room to add calories in your ‘fat’ budget than in your ‘carb’ budget. That’s where fat bombs come in. They are sweet creamy treats, that are still low in carbs.

There will be times on keto where you burn out staying under your calorie goals. For women this is often the PMS week.  The advantage of using fat bombs over carby treats is that even if you over-eat your calories in the ‘fat’ category, you will still be in ketosis.  If you stay in ketosis, you will have a much easier time getting back into weight-loss mode since keto is a natural appetite suppressant and naturally lowers insulin, carb cravings, and boosts your energy.

Easy Way to Get Extra Calories on GAPS or Keto

It’s not uncommon for people who are trying the GAPS diet for digestive issues to have concerns about losing more weight, especially if they are underweight to start with.  In that case, making fat bombs from GAPS-legal ingredients can be a flavorful and satisfying way to pack in extra calories, along with the healing benefits of healthy fats.

Nutbutter Cup Fat Bombs

These are my children’s favorite recipe for fat bombs.  They taste like the inside of a peanutbutter cup and can be made with peanutbutter or any kind of nut butter- even sunbutter.

You’ll notice that I included stevia in these, which is not strictly GAPS legal but in our experience some people tolerate stevia well on the GAPS diet.  Stevia is especially useful for those reacting to carbohydrates and is a more natural alternative to other sugar-free sweeteners.  Honey can be used in its place, though that will increase the carbohydrate count for those watching carbs.

These taste best when kept in the freezer as a frozen treat.

Nutbutter Cup Fat Bombs

Course: Dessert, Snack
Cuisine: GAPS, Gluten Free, keto, low carb, Paleo, SCD
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 12
Calories: 127 kcal
Author: Cara Comini
These delicious treats provide a serving of healthy healing fats and are low carbohydrate for those limiting carbohydrates.
Print

Ingredients

  • 1/2 cup [4 ounces] thick nutbutter I used this kind
  • 1/2 cup [4 ounces] butter or coconut oil softened
  • 2 packets stevia or 2 tablespoons honey (I use this stevia)
  • 1/2 teaspoon unrefined sea salt I use this salt

Instructions

  1. If your nutbutter has separated, make sure to mix the oil in well or the fat bombs will be too soft.
  2. Combine nutbutter, softened butter or coconut oil, stevia or honey, and sea salt in a small bowl with a fork, or in the food processor with the circular blade.
  3. If using a silicone candy mold (pictures show this candy mold and the recipe fits perfectly), place mold on a tray or large plate to easily transfer it to the freezer after filling.
  4. Once combined, pour into silicone candy mold or into a parchment-lined loaf pan or small casserole dish.
  5. Freeze for 1 hour or until firm but not completely solid, and then cut into 12 pieces if you didn't use a candy mold.
  6. Store in the freezer, covered and enjoy as desired!

Recipe Notes

Using a food scale to measure weight rather than volume of nutbutter and coconut oil can save time and dirty dishes, and makes it easy to calculate exact nutrition data if needed. This is the food scale that I use.

Nutrition data used butter and stevia.

Nutrition Facts
Nutbutter Cup Fat Bombs
Amount Per Serving (1 g)
Calories 127 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 5g25%
Cholesterol 20mg7%
Sodium 160mg7%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.

More Fat Bomb Recipes:

  • Silky Smooth Coconut Lime Fat Bombs (dairy free)
  • Savory Keto Jalapeno, Cheese & Bacon Bite Fat Bombs (Low carb, GAPS)
  • Decedent Lemon Cheesecake Fat Bombs
  • Classic PB&J Fat Bombs
  • Indulgent Blueberry Cheesecake Probiotic Fat Bombs
  • Strawberry Cheesecake Probiotic Fat Bombs
  • Dairy-Free Pumpkin Spice Fat Bombs (Keto)
  • Rich and Delicious Buckeye Fat Bombs (Keto, GAPS, Low Carb High Fat)

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← Easy Roasted Cabbage Steaks 6 Ways to Know You’re in Ketosis Without Using Ketone Strips →

About Cara

Cara is the main author here at Health Home and Happiness. She loves the health and energy that eating well and playing well provides and has a goal to share what she's learned with as many families interested in making healthy changes as possible.

She helps other families achieve health in simple steps through healing their gut with the GAPS Diet and helps them stock their freezer for busy days with the Allergy-Friendly Afternoon Freezer Cooking Class.

Previous Post: « Easy Roasted Cabbage Steaks
Next Post: GAPS Intro Stage 3 Butternut Squash Pancakes »

Reader Interactions

Comments

  1. Geri Puritch

    April 11, 2017 at 8:59 am

    Hi Cara. How is your LDL cholesterol count? My doctor wants me to reduce my fat intake since my LDL is high enough for medication. Now I’m debating what to do. Thoughts? Geri

    Reply
    • Cara

      April 11, 2017 at 9:30 am

      I haven’t had it checked since I did life insurance 5 years ago, but I had been eating high fat for the 4 years before that and my range was great- I got the lowest premium for life insurance.

      High LDL can be a symptom of inflammation/food allergies.

      Reply
      • Barbara Boone

        April 29, 2018 at 11:07 am

        Hi! Just another example. I’m 70 and on the GAPS diet for two years. I eat a very high fat diet and no sugar or sweetners of any kind, no carbs, with a daily intake of beef, chicken ar fish, lots of vegetables and some fruit. My cholesterol is great. At 5’4” I weigh 126 pounds and feel comfortable. It’s the carbs that are the problem not the fat. Most people think they can’t live without them. I ate practically nothing else my entire life until my health forced me off them. It’s a real lifestyle change, but I didn’t crave the carbs or the sugar once I got past eating them. Thanks to ones who are coming up with delicious alternatives people can still enjoy life, but be healthy.

        Reply
  2. tanya

    April 12, 2017 at 5:31 pm

    5 stars
    I made these today and they were very good with a mild sweetness. It’s so hard to believe they are GAPS legal. How often can we eat them as they can almost satisfy a hunger (yet be borderline addictive)? ;-) Thanks, Cara!

    Reply
    • Cara

      April 13, 2017 at 5:33 am

      I’d use them in addition to meals, not as a meal replacement. They are good, aren’t they?! They’re not legal on Intro (no coconut, stevia, honey, or butter) but on full GAPS go ahead as needed to fit your calorie needs!

      Reply
  3. Keto Recipes

    May 5, 2018 at 9:24 pm

    Thank you for sharing the delicious Nutbutter Cup Fat Bombs!

    Reply
  4. Lynn

    November 24, 2018 at 7:37 pm

    5 stars
    I’ll be making theses fat bombs on Christmas eve for my kids and nieces!

    Reply
  5. Kristine

    May 24, 2019 at 11:37 pm

    Could I use crispy nut butter? Which nuts or seeds would make the thickest butter after making it the GAPS way? Thanks

    Reply
  6. Teresa

    February 11, 2020 at 3:52 pm

    5 stars
    Thank you for this recipe! I always have a hard time Pinning your recipes. Nothing from your web site will save. I’ve tried my phone and desktop computer. I wonder if I’m the only one? Sometimes Pinterest will just say it can’t save and other times it says it’s a dangerous site. I’ve just been saving images of the recipes so I can use them again. Thanks again!

    Reply
  7. Julia Montejano

    November 28, 2020 at 6:59 am

    Is this 127 calories per gram this weighs?

    Reply

Trackbacks

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    August 7, 2017 at 9:52 am

    […] we talked about with our recipe for the Nutbutter Cup Fat Bombs, increasing fat intake is a part of many healing diets.  These delicious blueberry cheesecake fat […]

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