These sugar free blackberry coconut fat bombs are low carb and Paleo. Eat them between meals to stay in ketosis on a ketogenic diet during weight loss.
In the beginning of my low carb days, I never realized the difference between low carb high fat and low carb high protein. Like a lot of newbies, I often ate too much protein thinking it would fill me up in the absence of carbs.
What I didn't realize was that protein often turns to sugar on a low carb diet and can stall weight loss due to the gluconeogenesis process. As I learned more about the ketogenic diet, I discovered that fat was much more important than protein to satiate the appetite. I was doing it all wrong!
I've gained a few pounds over the winter due to lack of activity so I'd like to kick start some weight loss by getting into ketosis. In the past, I never paid much attention to fat versus protein in my low carb diet nor did I monitor ketosis.
Now that I'd like to get into a weight loss stage, I'll be checking for ketones as well as keeping my diet about 60-70% fat, 15-35% protein, and 5-15% carbs. To help keep me full between meals, I plan to have a supply of fat bombs.
I started with these Paleo blackberry coconut fat bombs to see if they would kick me out of ketosis since fruit can do that. So far, so good.
I also kept the sweetness in these fat bombs low using only a minimal amount of SweetLeaf stevia drops. You can add a bit more if you prefer them sweeter.
I used homemade coconut butter made by processing unsweetened flaked coconut chips in a food processor. It took like 7-8 minutes for the coconut to turn into butter in the food processor, but it was well worth it. I haven't found coconut butter in my local grocery store, but they do sell unsweetened coconut flakes which is the next best thing.
I'm also trying to up my intake of coconut oil. It's one of the healthiest fats around so I made sure these blackberry fat bombs were loaded with healthy coconut oil. Both the coconut oil and butter were rock hard so I melted them in a pot with the frozen berries then put everything in a small blender.
Then, similar to my dairy free chocolate coconut fudge recipe, I spread it out in a parchment paper lined 6x6-inch container. I like to keep the portions small, but the recipe could easily be doubled if you'd like to make a whole bunch of these little low carb fat bombs.
Low Carb Keto Blackberry Coconut Fat Bombs Recipe
These tasty keto fat bombs are sure to satisfy my appetite while I try to lose those extra pounds before shorts weather arrives in Southern New England.
I'll be cutting back on protein and upping my fat this spring. So if you are also trying to lose weight through a low carb high fat diet, stay tuned. That's because I'm sure to post a bunch of new LCHF recipes this spring.
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Blackberry Coconut Fat Bombs - Paleo
- 1 cup coconut butter see note for how to make homemade
- 1 cup coconut oil
- ½ cup fresh or frozen blackberries can use raspberries or strawberries if desired
- ½ teaspoon SweetLeaf stevia drops add a bit more for sweeter taste
- ¼ teaspoon vanilla powder or ½ teaspoon vanilla extract
- 1 tablespoon lemon juice
- Place coconut butter, coconut oil and blackberries (if frozen) in a pot and heat over medium heat just until well combined.
- In a food processor or small blender, add coconut oil mix and remaining ingredients. Process until smooth. NOTE: Separation may occur if coconut oil mixture is too hot. If using fresh berries, there is no need to cook them with the coconut oil and butter.
- Spread out into a small pan lined with parchment paper (I used 6x6-inch container)
- Refrigerate one hour or until mix has hardened.
- Remove from container and cut into squares.
- Store covered in the refrigerator.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_size] => 1 [calories] => 170 [carbohydrates] => 3 [protein] => 1.1 [fat] => 18.7 [fiber] => 2.3 [serving_unit] => square )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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I can't say I am fond of the recipe the coconut over powered the blackberry, I will eat them but the next batch I will make using the same recipe as the keto strawberry cheesecake. I never did get coconut butter, my blender got to hot spinning for 10 minutes I added melted coconut oil thinking that would help but it didn't.
The strawberry cheesecake fat bombs are a newer recipe that's much easier to do. That recipe works great with any berry!
What about the small pits in the Blackberries?
They are so small I don't find them a problem.
Made these yesterday and love them...... with a tweak or two. lol
I've made other fat bombs that use Coconut Butter, and very much do not like it. Something about the texture. I now sub out the butter with Cacao Butter. I only had a 1/2 cup of melted Cacao left, so used 1/2 cup salted butter to make the full cup needed. Annnnd.... i completely forgot about the lemon juice. Ugh. Surprisingly enough, they turned out great!! The Cacao butter gave it the taste of having chocolate included (which was a bonus!) the flavours of coconut, blackberry and chocolate were all in perfect balance and none over powered the other. Happy mistake. Will be making these again, just next time i plan on straining the seeds out ( easier on my teeth, especially when coming from the freezer. ) Thanks for posting!!
First of all, I could not keep the blended mixture from separating no matter what I did. I used coconut butter from the store and had to microwave it just to get it out of the jar. Then, stirred everything up in a sauce pan and let it cool before I put it in the food processor. Still could get it to blend well and it certainly wasn't creamy, more like grainy after processing 2 or 3 minutes. Chilled for an hour and reprocessed. Still not good results. It has good flavor but not good mouth feel.
I made these for the first time and they are just as tasty as they look? and really hard to stop at one or two!
These were just ok. I made the coconut butter as it's not sold in BFE. For those having trouble making it, try the blender over a food processor, and add 1-2T. coconut oil if it isn't turning into butter by the 5 minute mark. Anyways, I tasted these, tweeked the sweetener, and added some berry flavoring to make it taste like something other than coconut with seeds. I didn't taste the berries first, so maybe they were just bland; but Driscoll's are usually really good. I used a mold instead of a pan, as I like to more accurately measure my fat bombs....and I can't cut a straight line to save my life. I got 21.5 using 2 15-cavity molds. I was a huge sugar junkie, and these would probably bump over to amazing if I added enough to make them actually candyish sweet(which I'm trying to avoid). They aren't bad, just not something that I will personally crave.
These were disappointing. After taking the time to make the coconut butter and getting picture perfect little bites, I was left with something that basically just tasted like pure coconut oil with a whisper of tartness. Needs way more blackberries, but that's obviously not keto. I'm sure cream cheese in place of the coconut butter would taste better and prevent wasting time, but it doesn't seem worth the effort.
The squares should have a bit more coconut flavor with the butter as well as some blackberry flavor from the berries to help hide the oil flavor. You could add in some extract flavoring as well if you need to hide more of the coconut oil flavor.
Can I use something other than coconut oil and butter?
It's used to harden the fat bombs. You could try dairy butter as it also hardens in the fridge.
I've just made these and put in 3/4 cup blackberries in. Omg, they are SUPER amazing. Thanks Lisa. They'll be a staple for me now!!!
One problem. I'll have to be careful not to overeat them
Thanks for sharing the tip of adding more berries!