My favorite post-meal indulgences are my keto chocolate mint fat bombs. It's time I've shared the easy recipe I've been perfecting for years.
Plus, these fat bombs are a delicious way to increase your fats on the keto diet. I've used coconut oil and coconut butter for these fat bombs to boost your ketone level. These ingredients are a good source of medium-chain triglycerides (MCTs), which increase ketone production in the body.
Coconut oil is 80-90% saturated fat, which is why it has a firm texture at cold or room temperatures. When choosing coconut oil for these keto chocolate mint fat bombs, pick a refined coconut oil that has not been partially hydrogenated.
Refined coconut oil is flavorless and odorless, whereas unrefined coconut oil, often labeled virgin or extra virgin, smells and tastes slightly of coconut.
Coconut oil is a great ingredient to use daily for the keto diet, especially for those who don't have a gallbladder because the MCTs are absorbed without requiring bile from the gallbladder.
To learn more about MCTs, click here.
Wholesome Ingredients
There are a few more healthy ingredients I've added to my keto chocolate mint fat bombs. These are cocoa powder and peppermint oil.
Cocoa Powder
Cocoa powder is one of the richest sources of an antioxidant called polyphenol. These have many health benefits, including improved blood sugar levels, reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol. Cocoa powder is also a good source of flavanols, which have antioxidant and anti-inflammatory benefits. (source)
To preserve these characteristics of cocoa powder, be sure not to heat your keto chocolate mint fat bombs mixture any more than necessary to get it to melt.
Here are just a few of the health benefits of cocoa powder:
- rich in antioxidants
To read more about the health benefits of cinnamon, click here.
Coconut Butter
Coconut butter is made by pureeing coconut meat to turn it into a spread that melts in your mouth, delivering a strong coconut flavor. One tablespoon of coconut butter has only 1 net carb. I often enjoy a tablespoon of Nativa's coconut butter (called coconut manna) as a quick coconutty treat.
The cocoa and peppermint in this keto chocolate mint fat bomb recipe hide the taste of coconut. However, you can use any nut butter as a substitution for coconut butter.
I've opted for coconut butter instead of nut butter in these fat bombs for the lowest possible carb content. Pili nut butter or macadamia nut butter also works great in this recipe.
Peppermint Oil
Extracted from the peppermint plant, peppermint oil is highly concentrated and is often used to add peppermint flavor to foods.
Peppermint has an uplifting, energizing smell that we find sharpens the mind and increases focus. We often use peppermint oil aromatically before workouts to improve performance.
If you look at a bottle of peppermint flavoring, you'll find peppermint oil as an ingredient. In this recipe, we've skipped the additives used to dilute the peppermint oil in an extract. Instead, we have used the pure form of peppermint oil. Not only are more health benefits preserved, but the flavor is improved.
We have used Young Living Essential Oils for a decade and have visited their farm in Mona, Utah many times. They are our top pick for quality, purity, and integrity to their customers and to the world.
To order Young Living Essential Oils, click here. To learn more about using essential oils to elevate your wellness, email us at tara@wholebodyliving.com.
Best Sugar Substitutes For Keto Chocolate Mint Fat Bombs
Our favorite sugar substitutes for this keto chocolate mint fat bombs, in order of preference, include:
- BochaSweet, powdered
- Lakanto's Monk Fruit Liquid Sweetener (120 drops)
- Stevia, liquid (120 drops)
- Allulose, powdered + 30 drops liquid stevia
- Lakanto's Monk Fruit Blend, powdered
You can powder any granulated sugar substitute in a blender. We use our magic bullet or pull out our Vitamix for even finer powdered sugar.
BochaSweet has the closest taste to sugar and measures cup for cup. Liquid stevia or monk fruit can be used individually or, my preference, half of each. We find a range of 120 -150 drops works well in these fat bombs. However, be sure and taste test and add drops to your sweetness level, as shown in the video instructions.
Lakanto's Monk Fruit Blend is a blend of erythritol and monk fruit, and the original blend measures cup for cup to sugar. However, their powdered blend is 2x as sweet as sugar; reduce the amount of sweetener in any recipe in half. When using allulose, it is only about 70% as sweet as sugar, so we add liquid stevia drops until we are happy with the sweetness level.
To find your favorite, try all the different options over time. You'll find additional information on these sugar substitutes in our guide here.
Sweeteners To Avoid
We avoid maltitol, isomalt, and xylitol because it causes GI distress in many people. Maltitol and isomalt may also spike blood sugar.
Artificial sugars such as Splenda (sucralose), aspartame, and others we avoid for various reasons. I, Health Coach Tara, personally get migraines and hangover symptoms when I accidentally eat Splenda or sucralose. I have become an avid ingredient list reader after a few episodes like this. It was, in fact, one of the most significant contributors to the debilitating migraines I suffered from for fifteen years.
Ingredients for Keto Chocolate Mint Fat Bombs
Here's a few things to peek at….
- coconut oil
- coconut manna
- powdered sugar substitute (see notes)
- Cocoa Powder
- peppermint extract (or 10 drops Young Living Peppermint Vitality Essential Oil)
- Liquid Lakanto Monk Fruit Extract to taste
Tutorial Video: Keto Chocolate Mint Fat Bombs
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Ingredients
- ½ cup coconut oil
- ½ cup coconut manna
- 2 Tablespoons powdered sugar substitute see notes
- 2 Tablespoons Cocoa Powder
- 1 teaspoon peppermint extract or 10 drops Young Living Peppermint Vitality Essential Oil
- Liquid Lakanto Monk Fruit Extract to taste
Instructions
- In a small saucepan, combine coconut oil, coconut manna, and powdered sugar substitute. Heat over low heat until completely melted, stirring occasionally. Stir until the granulated sugar substitute has dissolved completely.
- Turn off heat and mix in cocoa powder and peppermint flavoring. Stir together until combined.
- Taste the mixture and add a liquid sweetener such as Lakanto’s Monk Fruit Extract or SweetLeaf Stevia Clear Drops until you are satisfied with the sweetness.
Notes
Our favorite sugar substitutes to use are the powdered forms of BochaSweet, Lakanto’s Monk Fruit Blend, allulose, or stevia. If you only have granulated sugar substitutes available, you can powder them at home with any blender. Just place the sugar substitute in the blender and blend until powdered. Even, personal blenders such as a magic bullet will work for this. Powdering helps the sugar substitute crystals dissolve easier in the fats. * *Nutrition facts provided as estimates only. We use erythritol for the sweetener for consistency purposes when calculating nutrition facts with the exception of stevia which is calculated as such. The nutrition facts for our Keto Chocolate Mint Fat Bombs were calculated using Cronometer. All of our recipes are available in Cronometer if you are a Gold member and friend request me at tara@wholebodyliving.com through Cronometer. Click here to save 10% off of Cronometer Gold or try it out with a free account.
Nutrition
Other Keto Fat Bomb Recipes
References:
Ludovici V, Barthelmes J, Nägele MP, Enseleit F, Ferri C, Flammer AJ, Ruschitzka F, Sudano I. Cocoa, Blood Pressure, and Vascular Function. Front Nutr. 2017 Aug 2;4:36. doi: 10.3389/fnut.2017.00036. PMID: 28824916; PMCID: PMC5539137. https://pubmed.ncbi.nlm.nih.gov/28824916/
To read more about the health benefits of coconut oil, click here.
To read more about the health benefits of cocoa powder, click here.
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