Fat bombs help people reach their fat goals during keto. Not only do they squash sweet cravings, but if you’re not meeting your fat quotas for macro balance, they really help a lot. We have heard from some of you in our 131 Method community that traditional recipes don’t work for you due to allergies. That’s why we created an allergen-free fat bomb recipe, with swaps to help you customize based on your needs. Typically made with coconut oil, nut butter, coconut butter and/or coconut milk, people allergic to nuts and tree nuts are left without options. Well, up until now, that is.
Allergen-Free Fat Bomb Ingredients
To make these creamy, lightly sweet and actually GOOD for you treats, let’s break down all the ingredients. The reason most are made with coconut butter or coconut oil is because both are solid at room temperature. Oils like olive, walnut or avocado stay liquid. Therefore, you need to use a solid to let them firm up like candy. However, if you have a tree nut allergy, this becomes impossible. So, the key is swapping one solid fat for another. We chose butter or ghee. Now, if you have a dairy allergy, stick to the ghee. If even ghee bothers you, opt for cocoa butter.
Next up: dark chocolate. You need to use a sugar-free chocolate, like Lily’s, or buy a 100% dark chocolate bar, like Montazumas, and then sweeten your allergen-free fat bombs with stevia, Swerve, Lakanto, or your preferred sugar-free sweetener. Dark chocolate contains iron and antioxidants. It really is a super-food (if you use the right kinds!).
Lastly, to make things less jaw-breaking, we add a little bit of sunflower butter. Or, make your own pumpkin seed butter by grinding pumpkin seeds into a nut butter consistency in your blender. Since fat bombs stay in the freezer until it’s time to eat them, this little addition makes them slightly softer.
Now, if you’re only allergic to nuts and not tree nuts, feel free to swap the butter for coconut oil or coconut butter, if you prefer. On the off chance you’re allergic to dark chocolate, try cocoa butter. If you’re only allergic to peanuts, but not almonds, swap in a nut butter you tolerate instead of the sunflower butter (unless, of course, you prefer sunflower butter). Almond and cashew butters tend to have more neutral flavoring.
Allergen-Free Nut Butter Recipe
Yield: 6 servings
Serving Size: 1 fat bomb
Prep Time: 5 min
Cook Time: 5 min
Chill Time: 30 min
- 1½ tablespoons butter or ghee
- 1½ tablespoons sunflower butter
- 25 grams 100% dark chocolate
- Vanilla stevia drops, to taste (or Swerve, to taste)
- Pinch sea salt
- 1 teaspoon cacao nibs (optional)
- Add the butter to a small pot and bring to a simmer for 3 minutes, or until fragrant, as if making browned butter. Remove from heat and add the sunflower butter and chocolate, stirring until everything is melted. Add the sweetener, salt and cacao nibs, if using.
- Pour into 6 mini silicone muffin cups and freeze for 30 minutes or until completely firm.
Calories: 77| Protein: 1g | Fat: 7g | Carbs: 1.6g | Fiber: .6g | Net Carbs: 1g
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