I came across Ketogasm’s chocolate fat bomb recipe when I had a hankering for something sweet. We didn’t have a ton of dessert ingredients since we’d cleaned out the pantry before going keto. Her recipe was so simple and very tasty. After grabbing one fat bomb and topping it with peanut butter (I’d skipped lunch and was heading out the door), a lightbulb went off. So here’s a recipe for a keto peanut butter cup! They’e easy to make, albeit a bit messy. Plus just 1 net carb and 49g of fat? So easy!
Need less fat? Make Ketogasm’s fat bomb recipe linked above, omitting the nuts and sea salt. Pour the mixture into 12 silicone muffin cups and then top with 1/2 TB peanut butter when you’re ready to eat them.
10TB Coconut oil
5tsp Unsweetened cocoa powder
Liquid sweetener, to taste* (see note)
3TB Peanut butter (I used Skippy, but natural is better)
6 Silicone muffin cups
Digital scale
Method:
Weigh your saucepan and write down its weight in grams. Mine was 563g.* (See explanation at the bottom if my instructions get confusing)
Add coconut oil to that saucepan and melt over low heat.
Stir in the cocoa powder and sweeten to taste. A silicone whisk is handy, if you’ve got it.
Place silicone muffin cups onto a plate/tray/pan that fits into your fridge or freezer.
Place the saucepan of chocolate/oil mixture onto your food scale. Subtract the weight of the pan. Divide the remainder by 12.
Spoon 1/12 of the chocolate mixture into each of the muffin cups, reserving the remaining chocolate mixture. Pop the pan into the freezer for 5 minutes or the fridge for 20.
Remove the muffin pans from the freezer once they’re firm. Top each with a 1/2 TB of peanut butter. Smooth it as best you can, but it doesn’t need to be perfect. Top with another 1/12 of the chocolate oil. You may need to reheat the oil if it started to harden.
Pop the fat bombs back into the fridge or freezer to harden again. Once they’re firm enough to handle, put them in a ziploc or container and store in the freezer. Enjoy!
*Notes: I’ve tried this recipe with Splenda and a stevia/monkfruit blend, both of which didn’t melt into the chocolate and left grains at the bottom. If a powdered sweetener is all you’ve got, it’ll be fine. Just be sure to mix the sugar into the chocolate each time you pour the mixture into your cups.
**Measuring the chocolate/oil mixture: I weighed my saucepan in grams before starting. It weighed 563 grams. With the chocolate oil, it weighed 731. Taking off the weight of the pan, I had 168 grams of chocolate oil. I divided this number by 12 because I wanted 6 peanut butter cups with top and bottom layers of chocolate. 168 divided by 12 is 14, so I set each muffin liner on the scale and used a spoon to pour in 14g of the chocolate oil. Easy enough, right?
Snacks: 2 oz sharp cheddar, 4 buffalo wings, 2 Ketogasm’s Chocolate Fat Bombs (Made without the sea salt and nuts) topped with 1 TB of peanut butter (4 for everything)
Today was easy enough. I woke up with lots of energy so I made breakfast tacos with cheese shells again. This time, I left out the sausage since I didn’t like the flavor of the kind we had. I have a huge work project due tomorrow so I spent all day working on it. I won’t get to work out tonight because of it, which is a bummer. I really want to try backpacking and it seems like something always comes up. We’re going to a screening of “The Glass Castle” tomorrow afternoon so I won’t get to go tomorrow either!
After dinner, I’d only had 8 net carbs for the day and was starving. I decided to make some fat bombs because I was seriously lacking in fat and calories tonight. I tried the ones from Ketogasm and they were INCREDIBLE. I made them in silicone cupcake wrappers so that they were round and very thin. I had two of them and topped them with a little peanut butter.
Let me tell you, you NEED to make these. Combined with peanut butter, they taste like a dark chocolate peanut butter cup! Without the peanut butter, I would suggest making them the way she does in the recipe, with the sea salt and macadamia nuts. But OMG I’m sold on fat bombs!
Officially in week 2 now! Weighed myself and I’m down 4 pounds. Checked my urine and I’m in ketosis! Started out the day by trying Ruled Me’s cheesy breakfast tacos, where you make the shell out of melted cheese. It was a big hit and it’s something I could see us having often.
I gave myself a bit of a shock with the ketosis measurement! The Kitostix are listed in one unit of measurement, where I scored a 40. But I remembered reading an article that said anything over 20 was ketoacidosis, which is a medical emergency. Turns out they’re in two different measurements, so I had to work out the conversion and I’m an 8. Much better!
I have so much more energy now, so I rotated my mattress, vacuumed my room and the cat tower, plus I reorganized our china hutch. Good times!
Dinner was a fail. We had Wingstop the other day and it was so good, but it’s a bit pricy at $19 for 20 wings - no sides or drinks included. Plus it’s 20 minutes away without traffic. Ralph’s had a 4-pound bag of wings on sale for $12, so we decided to get some and make the wings ourselves. Big mistake. The chicken wasn’t very good quality so all the drums were full of fat. Plus it took an hour and a half to make, since we had to do it in batches. And now the whole house smells like oil. Not doing that again! We’ll just pay the extra $6 and get Wingstop.
Breakfast: Tasteaholics Sausage, Egg and Cheese Low Carb Sandwich (3)
Lunch: Too full. Didn’t eat anything.
Dinner: Ruled Me’s Keto Kung Pao Chicken (6) - I modified the recipe to double the meat and sauce since we skipped lunch and a serving was originally 3 carbs. I also swapped the green onion for radishes and added some green beans. This was so delicious and it’s definitely going in the weekly rotation.
It’s already been a week? I can’t believe it went by so fast! So far, I really love this new way of being. I have a ton of energy and am sleeping much better. I’ve found that I’m happier with smaller portions, but I’m still struggling with snacking at night. I work until 3AM or so and spacing out meals is still hard.
I made breakfast sandwiches from Tastaholic that were such a hit! None of us were able to eat lunch because we were so full. I wasn’t even that hungry for dinner, either! Still no cravings for bread or “real” pasta or sweets. Who am I?
We got in a great workout tonight as well. First, we took the dogs on their usual .44 mile loop around the neighborhood. Then I showed my mom the loop a friend and I do. It was another 2 miles and it was challenging. Mom walks faster than I do so I was hurrying to keep up. My legs were really sore and I was shocked that I didn’t get leg cramps this morning.
I was home alone for most of the day, which is the true test of willpower. I actually had an okay day. Lots of energy, so I batched out the chicken broth, making 3 1-quart packs, 1 2-cup pack, and 8 or 9 1-cup packs for easy cooking. Put them in the freezer and they’re ready to go!
I wasn’t sold on the oopsie rolls last night when I tried one on its own. But today, I made a pesto chicken salad and rolled it up in an oopsie and it was great! You really don’t taste the roll at all!
Dinner was a complete fiasco. I was making Ruled Me’s sausage and kale soup. I thought I would get smart and add some psyllium husk powder to thicken it and add some fiber. Very. Bad. Idea. At first, it was fine. It made the soup thick, just with a little foam on top. But then something happened and the entire pot turned to slime! At first, I tried to strain the slime out, but that didn’t work. There was literally about an inch of liquid left. Ugh!
So after throwing a hissy fit and taking a quick break, I tried again. Thankfully, the sausage and kale hadn’t been added back in, so that was saved. And we had enough chicken stock and cream and cauliflower on hand to make it. But I’d used my last leek. I had to resort to an onion. I made it again and I’m so glad I stuck with it. This soup is amazing and so filling! We made it with turkey kielbasa because my mom hates Italian sausage and it was still great. I added a teaspoon or so of sambal olek and that really kicked it up!
Today was a fun day. My brother came over in the morning and we went to the doctor with my mom. Her doctor is the worst, so it took forever. Then we were starving for lunch so we went to Wingstop. We could not believe you could have wings for 0 carbs! We got it to-go because it was packed in there. Came home and had a great lunch of 10 mild wings and some ranch! We bought a big pack of wings to make ourselves for a tasty dinner in the future.
Mom brought me a pint of Halo Top S’mores ice cream and let me tell you, these are great! She got the chocolate almond crunch flavor and we wound up switching. The smores tasted more like caramel, which she likes and I don’t. Her chocolate almond tasted more like cherry, which I like and she doesn’t. The texture is great and the serving size is actually satisfying.
Not much to report today. Feeling better and I have more energy. I’m definitely feeling more rested and I’m waking up ready to get shit done. That’s a plus!
Day two. Not great. I woke up exhausted. Thankfully, I’d prepared Ruled Me’s sausage breakfast casserole and portioned it out in the fridge. I heated it up and made a cup of herbal tea. The zucchini was an odd choice and didn’t seem to work, but the sausage overpowered everything else and gave it a very rich flavor. The portion felt a bit small, but I filled up on tea and water afterward.
I think I’m coming down with the induction flu. After eating breakfast at 10:30, I went back to bed until 3:30 in the afternoon. My head hurt and I was so sleepy and freezing, despite lying under flannel sheets and a comforter. I canceled my workout for tonight so I can stay in bed. I finally got up for lunch at 4:30. I made The Lemon Bowl’s Asian chicken salad with toasted almonds. I added two extra ounces of chicken to make it a bit more filling. It was delicious and I can see this being a staple.
I still felt like crap later, so we just had leftover creamy chicken casserole for dinner. I heated up the chicken in a pan with butter and just microwaved the veggies. It tasted just fine.
Later on, mom and I both wanted something sweet. I read about eating some 90% chocolate bars with a tablespoon of peanut butter. That sounded delicious. Somehow, my mom’s 90% bar of cocoa came up missing. Neither of us had eaten it, so my grandma must have. Grumpy and tired, I chugged a bottle of water. I later had a tablespoon of peanut butter and made sure to take my time and savor it. Not sold on keto just yet, but I’m sticking to it.
