The war on fat is over.
And it was about time! Research shows that a low-carb, low-sugar, and high-protein diet that embraces natural fats can have numerous health benefits. These can include weight loss, reducing inflammation, and controlling blood sugar.
The ketogenic diet has become the most-Googled food topic in the world, outgrowing many other popular diets. How can you resist when there is something called a "peanut butter fat bomb" on the menu.
Keto peanut butter can be a delicious and healthy part of your diet. Peanut butter contains healthy fats, fiber, and protein. So can you eat peanut butter on a keto diet? Yes, absolutely.
Read on to find out more about fat bombs and how to make them for an after-gym snack, a quick bite while at work, or even a healthy treat for your children to nibble on.
What is a Fat Bomb?
A fat bomb is a small, dense snack packed with healthy, fat-rich ingredients. The idea is to reach for a fat bomb if you are craving something yummy and don't want to hit the chocolate or sabotage your diet.
The keto diet relies on fat for fuel instead of carbohydrates, and a fat bomb can also give you a boost of energy. This snack should contain more than 80 percent of fat. It can be savory or sweet.
Fat is an essential part of a balanced diet because it is a source of essential acids that the body can not produce. While long demonized, fat is our friend and helps the body absorb vitamin A, vitamin D, and vitamin E.
When choosing the right keto peanut butter, make sure to pick a brand that does not have too much added sugar or salt.
Let's get going!
Post-gym Keto Peanut Butter Boost
You have given it your all at the gym, and your body is crying out for replenishment. Don't reach for a high-sugar energy bar or a post-workout shake that is packed with additives.
By eating more fat and very few carbs, your body enters a metabolic state called ketosis. In this state, your energy fuel comes from fat rather than glucose which comes from carbohydrates.
A ketogenic diet restricts you to around 20 to 50 grams of carbohydrates a day.
The keto diet can help you build muscle, but that is no reason to deprive yourself of dessert.
This quick and easy no-bake snack has only three ingredients and is also vegan and gluten-free:
- 2 cups of peanut butter
- 3/4 cup coconut flour
- Sweetener of your choice
Start by choosing a suitable keto-friendly peanut butter. This is quite a basic recipe, so why not experiment with cheesecake-flavored or cinnamon-toffee peanut butter. You can also use almond or cashew butter.
Choose a low-carb sweetener such as monk-fruit sweetener, which contains no carbs or calories, stevia, or xylitol. Sweeteners like agave or honey are high-carb and not ideal for a keto diet.
Coconut flour is a gluten-free byproduct of coconut milk production. It gives these peanut butter fat bombs their delicious, fudgy texture and cannot be swapped for regular flour.
- No need to switch on the oven for this one. Simply lay out some baking paper on a tray or a large plate
- Mix the peanut butter and coconut flour in a large bowl, as well as two tablespoons of your chosen sweetener
- Add a little bit of milk or water to work the ingredients into a batter
- Taste the mix and add a little more sweetener if needed
- Roll the batter into balls. You can use your hands!
- Place the tray with the balls into the refrigerator until they are firm. This usually takes about 30 minutes.
Chocolate Fudge After-School Snack
Almost 20 percent of America's children are struggling with obesity. It can be challenging for working moms and dads to meet their children's nutritional needs in the chaos of everyday life. Hungry, growing children are surrounded by high-sugar treats in supermarket aisles and on television.
Fruit, celery sticks, or yogurt can all be delicious and healthy. Still, if you think outside of the box, you can treat your kids with something that looks like dessert, tastes like dessert, but is still good for them.
Cue these scrumptious chocolate and fudge-flavored peanut butter fat bombs.
- 3/4 cup of Grandma's Peanut Butter Fudge
- 3 Tbsp of unsweetened cocoa powder
- 3 Tbsp of coconut oil
- Stevia drops to taste
You can easily vary this recipe by using another kind of nut butter, such as almond or cashew, or leaving out the chocolate for a full fudge experience.
- Mix the peanut butter with the coconut oil in a pan and slowly warm on the stovetop until it is melted. You can also do this in the microwave if you prefer
- In a mixing bowl, add the cocoa powder and whisk to combine
- Add stevia to taste
- Place liners into a mini muffin pan and fill them almost to the top
- Refrigerate for 30 minutes to an hour until firm
- Call the kids to enjoy!
Nutrient-Rich Keto Banana Peanut Dessert
When we are trying to eat well or attempting a diet, the biggest fear is feeling hungry.
Diets have long been associated with deprivation and longing or seen as a punishment. But if you are trying to lose weight or get more of the nutrients your body requires, you aren't doomed to stare forlornly at a limp salad while everyone else tucks into dessert.
In fact, carbohydrates like bread, pasta, soda, and baked goods, make you more hungry. These carbs have no nutrients in them like fiber or minerals because they have been processed so much. Carbs spike your blood sugar, leading to an increase in insulin and then a rapid drop in blood sugar.
This rollercoaster only signals to your brain to call for more food. It is a vicious cycle.
But fat keeps you full because it takes much longer to digest. People on ketogenic diets report little to no cravings.
So if you need to power through the morning or want to avoid late-night snacking on something unhealthy, try these banana-flavored peanut butter fat bombs.
- 1/4 teaspoon of natural banana extract
- Stevia to taste
- 1/2 cup of cocoa powder
- 1/2 cup of coconut oil
- 1/2 cup of smooth peanut butter
- Make your own keto chocolate by mixing the cocoa powder with the coconut oil
- Line a mini-muffin tin and quickly pour the keto chocolate into the cups. Pop into the refrigerator
- Melt the peanut butter and mix well with the banana extract
- Once the chocolate has set, pour the peanut butter mixture into the cups and put it back into the fridge for 20 minutes
- Pour more of the keto chocolate mixture on top and refrigerate until firm
Peanut Butter Cheesecake Fat Bombs
Keto fat bombs are not only for a quick snack or a healthy dessert. If you are on medical diet restrictions, they might be the perfect way to get the energy and nutrients you need when you cannot eat much else.
In 2019, 256,000 Americans received weight-loss surgeries such as gastric sleeve surgery. These surgeries have proven effective in helping patients with obesity or other health problems lose weight when all else has failed.
Gastric sleeve surgery requires a strict diet both before and after. The main goal is to restrict calories. Carbohydrates and sugar could be off-limits for several weeks, depending on your doctor's advice.
This is only one example of a health problem that could require you to follow some or all of the tenets of a keto diet. Here is a delicious peanut butter keto snack that might just fool you into thinking you are eating cheesecake.
- 1/2 cup of creamy peanut butter
- 3 ounces of heavy cream
- 2 tsp vanilla extract
- 3 tbsp Monkfruit sugar substitute
- 8 ounces soft cream cheese
- In a large mixing bowl, beat together all of the ingredients with a hand-mixer.
- Scoop out small amounts and shape into a ball, placing on a baking sheet
- Freeze for 30 minutes
A Final Word on Peanut Butter
You may have food intolerances or diet restrictions, but that doesn't mean you shouldn't be able to eat one of America's favorite spreads: Peanut butter.
Here at American Dream Nut Butter, we have figured out how to make peanut butter taste like dessert while keeping it low carb, high in protein, and gluten- free. Our keto peanut butter is also free of preservatives and low in sugar.
Check out our range of peanut butters today and start experimenting with delicious fat bombs.