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These delicious no cook caramel and chocolate fat bombs are just the thing for an energy boost or for helping to curb a carb craving or sweet tooth

a happy sage homemade caramel and chocolate fat bomb
caramel and chocolate fat bomb - delicious!

I love fat bombs as a healthy snack now and again. I have tried so many fat bomb recipes and they have ranged from OK to a complete disaster. A lot have been really dry, particularly some of the nut butter ones, and there wasn't one recipe that really stood out for me.

Eventually, after many wasted ingredients I decided to take my favourite flavours and textures and make my own. I always have some of these in the fridge!

What are fat bombs?

Fat bombs are delicious little snacks or treats that can help you curb a carb or sugar craving or keep you going if you are on the run and can't eat. They are usually easy to make and don't need cooking. Fat bombs are basically energy bars for people on keto and low carb lifestyles.

What are fat bombs made of?

Fat bombs are usually made of healthy fats such as coconut oil and nut butters and other low carb ingredients. Many will contain a keto friendly sweetener or ingredient such as shredded coconut to hit the 'sweet spot'.

Is sugar allowed in low carb and keto eating?

One of the many benefits of low carb and keto eating is that it reduces blood sugar and insulin levels. Traditional sugar increases blood sugar levels so I use erythritol as a sweetener in this recipe. Erythritol is a sugar substitute made from corn fermentation and has zero impact on blood sugar levels. I use powdered erythritol in the recipe below. If you have not used this before it looks like icing sugar and needs to be sifted before you use it. You can use the granular erythritol if that is all you have but the texture of the fat bombs will be a little gritty, although they will still taste great!

When do you eat fat bombs?

You can eat fat bombs at any time! I use these mostly as a late afternoon pick-me-up or as an evening treat. Some people do eat fat bombs for breakfast though (along the lines of breakfast biscuits but healthier!) and they are great for pre or post workout energy boosts.

How do you make caramel & chocolate fat bombs?

Ok, let's get going! Just a quick note on the chocolate - you need 125g to cover the bombs and I have noticed that a lot of dark chocolate bars seem to have shrunk to 100g so make sure you have enough chocolate before you start!

Ingredients (about 15 fat bombs)

  • 145g almond flour

  • a quarter of a teaspoon of pink Himalayan salt or sea salt (ground not flakes)

  • 100g butter (preferably organic grass fed)

  • 70g powdered erythritol (sifted)

  • a half to one teaspoon of good quality caramel flavouring (depending on how strong you want the flavour - I use one teaspoon)

  • 2 tablespoons of organic cacao nibs (optional)

  • 125g 95% dark chocolate

  • you will also need a cocktail stick

Get your pinny on!

  • measure the ground almonds out and then mix the salt in to the almonds really well

  • melt the butter so that it is really soft, either in a pan or in a microwave

  • add the caramel flavouring to the butter and stir well

  • mix the ground almonds into the butter

  • add the cacao nibs and mix well

  • add the sifted erythritol and make sure everything is well mixed

photo showing the happy sage recipe for keto caramel and chocolate fat bomb ingredients mixed
the caramel and chocolate fat bomb base when mixed

  • You will now have a damp mixture. Using your hands form the mixture into a ball, wrap it in clingfilm and pop it in the fridge until it firms up. You need to be able to roll the mixture into balls so you don't want it to be too hard and I have found that different butters appear to set harder than others, usually the organic ones. I have put my mix in the freezer for about 15 minutes when I have no fat bombs at all and want to speed things up a bit!

photo showing low carb caramel and chocolate fat bombs in balls

  • Take the mixture out of the fridge and using your hands start making small balls of mixture, rolling them in your hands. They should be about the size of a large walnut. Put the bombs on a cling film covered plate.

  • When done cover with cling film and pop the plate back in the fridge or freezer to stop them going too soft.

  • Break the chocolate into small pieces in a bowl and melt it. You can do this over a pan of hot water but I melt mine in the microwave stirring frequently and it has always been fine.

photo showing how to coat a caramel and chocolate fat bomb with melted chocolate
coating the caramel and chocolate fat bombs with chocolate

  • Make sure the melted chocolate is stirred well. Take a cocktail stick and push it a little way into a bomb and hold it over the chocolate bowl. Using a teaspoon cover the bomb in chocolate. If your bombs have been in the freezer the chocolate will set nice and quickly. Make sure the bomb is covered all the way around and then pop it back on the cling film plate and use the teaspoon to gently push the bomb off the cocktail stick. Repeat until all the bombs are done.

  • Scrape the last bit of chocolate in the bowl to the centre with a spatula and use the teaspoon to pop a drop on the top of each bomb where the cocktail stick came out. Any more leftover chocolate can be spooned on to the top of the bombs - or you could just lick the spoon!

photo showing the finished low carb and keto caramel fat bombs
finished caramel and chocolate fat bombs

  • Pop the plate back in the fridge for the chocolate to set and then put into a container and store in the fridge. I use a glass Kilner jar so I can see them every time I open the fridge!

Variations on the Fat Bomb Recipe

There are a few variations you can use with this recipe.

  • If you want to cut the carbs further leave the chocolate coating off completely, or just pop a splash on the top of each bomb so it looks like a Christmas pudding

  • If you don't like crunchy bits or you don't want a high caffeine hit then leave out the cocao nibs!

  • Try different flavourings, it works well with orange, vanilla, or coconut as well!

Low Carb and Keto Rum Truffle Fat Bombs

For something really different replace the caramel flavouring with a good quality rum flavouring and leave out the cacao nibs and chocolate coating. Once the fat bombs have hardened in the fridge or freezer, using two teaspoons, just roll them in organic cacao powder or cocoa powder before putting them in a container.


I have found the nutritional content of the ground almonds, cacao nibs and chocolate vary wildly depending on the brands so have had to put an approximation on the figures.

  • a caramel fat bomb with cacao nibs but no chocolate covering approx 3.3g net carbs

  • a caramel fat bomb with cacao nibs and 95% chocolate covering approx 4.3g net carbs

  • a rum fat bomb with no cacao nibs, rolled in cacao powder approx 3g net carbs


If you are looking for a great drink t have with a fat bomb, try the Collagen Coffee Recipe which you will find in my article all about collagen, and if you fancy a great ethical coffee to go with your fat bomb - check out the review of Presto Coffee!

If you enjoyed this article you might like my quick and easy Grain Free Quiche Recipe or my Low Carb Chunky Granola Recipe.

Those of you looking for no or low alcohol drinks (some of which are low carb/keto friendly too!) should eheck out 5 of The Best No and Low Alcohol Drinks.

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