PB & J Fat Bombs (Keto, GF and Vegan)

These PB & J Fat Bombs are so easy to make and the perfect quick snack to have either on-the-go or as a pick-me-up in between meals. These no-bake high-fat bites are made using 5 ingredients and are optionally compatible with low carb and keto diets, are gluten free and vegan!

Can you have peanut butter on a keto diet

PB & J Fat Bombs

Fat Bombs are SO TRENDY these days as Keto and low carb diets surge in popularity. Fat bombs are high fat, low (or no) sugar snacks that can keep hunger at bay in between meals and help fuel your brain. These no bake PB & J Fat Bombs are not only super easy to make, but they really taste like Peanut Butter and Jelly without having any jelly in them at all! Additionally, it’s easy to make some swaps for a nut-free version and there is an option to add a touch of sweetness with maple syrup, substitute in a non-caloric sweetener, or leave it sugar free!

What are fat bombs?

Similar to energy balls, fat bombs are small treats or snacks that pack a punch of energy, but instead of being made with ingredients like dates, dried fruit and nuts, fat bombs prioritize ingredients like coconut oil, cacoa butter and other high-fat, low-carb ingredients. They’re also called keto bombs or fat fudge. You don’t have to be on a keto diet however to benefit from eating fat bombs as you only need a small amount to strike down any sudden hunger pangs that will help you making good decisions about your food choices until your next meal!

Keto fat bombs

Are fat bombs healthy?

Everybody is going to have their own personal level of fat that they want to include in their diet. We love that these are heart-healthy fats and fats that fuel your brain like coconut oil.  When eaten in moderation fat bombs can help you make better food choices instead of grabbing whatever you can find in a state of hunger, or as a better alternative for a refined-carb high-sugar dessert. These will fill you up when you eat only one because it is a dense amount of fat (or energy).

Best tasting keto fat bombs

Like most fat bomb recipes, these are best kept stored in the refrigerator and will last about 5-7 days!

If you like this energy bite recipe, check out these others:


PB & J Fat Bombs (Keto, GF and Vegan)

These PB & J Fat Bombs are so easy to make and the perfect quick snack to have either on-the-go or as a pick-me up in between meals. These no-bake high-fat bites are made using 5 ingredients and are optionally compatible with low-carb and keto diets, are gluten-free and vegan!

  • Author: Lexi
  • Cook Time: 10 minutes
  • Total Time: 4 hours and 10 minutes
  • Yield: 12 1x


  • 1/2 cup coconut oil, room temperature or grass-fed butter, softened
  • 1/2 cup natural peanut butter (can sub sunflower butter or other nut butter)
  • 1/3 cup coconut flour
  • 1 tablespoon maple syrup (optional, see note for keto)
  • ½ cup (.5 ounces) freeze dried raspberries or strawberries, slightly crushed


  1. In a stand mixer, hand mixer or with a strong arm beat together the coconut oil and peanut butter just until it is smooth.
  2. Add the coconut flour, maple syrup and freeze-dried berries.
  3. Line a 7.5” by 5” container, or a similar size, with a parchment paper sling (for easy removal) and place the peanut butter mixture inside.
  4. Smooth the top and garnish with additional pieces of freeze dried berries, if desired.
  5. Refrigerate until set 4-6 hours.
  6. Remove the set mixture and slice to 12 pieces. Store in the refrigerator and enjoy within 5-7 days.


  1. For a keto-friendly version you can either leave out the sweetener all together (we tried and liked it both ways) or you can substitute in a natural non-caloric sweetener like our favorite a granulated monkfruit blend. Also make sure to use a peanut butter with no added sugar.
  2. Look for freeze dried fruit that has no other additives other than the fruit. You can crush the freeze dried fruit with your hands or with a rolling pin.


  • Serving Size: 12
  • Calories: 170
  • Sugar: 2g
  • Sodium: 2mg
  • Fat: 15g
  • Saturated Fat: 10.2g
  • Carbohydrates: 5.8g
  • Fiber: 2.1g
  • Protein: 3.8g
  • Cholesterol: 0

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January 21, 2019

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10 Responses

  1. SO need this right now! I might try. cacao nibs instead of the freeze-dried fruit because that’s what I have. Thanks!

  2. Your photo has attracted me to look into the ingredients . I eat totally everything and these fat bombs are totally on my to do list. Thank you and have a pleasant day !

    5.0 rating

  3. So easy and so tasty! I made these with half coconut oil and half butter, and threw in about 1/4 cup of hemp hearts for a bit extra fat! Will definitely be adding these to my rotation of fat bombs!

    5.0 rating

    1. Hi Brooke! So glad you like them! We also tried them using half coconut and half butter during one of our testing rounds and loved it that way, with a mix of both healthy fats from coconut oil and grass-fed butter!

    1. Hi Jill! Kelli here part of the LCK team. You cannot use fresh fruit is it will be too much moisture. You can either leave the fruit out and just make peanut butter fat bombs, or you can sub in some dried fruit (though be aware it usually has sugar).

  4. I saw this on on my IG ac & just had to make them right away. I started Keto 2 weeks ago & I was seriously missing dessert & fats in my diet. I mean I have to get 70% fat in! This was a delicious fat bomb that I will make again. I don’t need to taste sugar & I needed to reduce any carbs, so I adapted it to my needs. Almond flour has less carbs than coconut flour so I used that & didn’t add any sweetener. I only added 10 grams of dehydrated no sugar/no surfer strawberries to give it a slight taste of jam. I drastically reduced the low carb count even lower. I added a very light dusting of no sugar monk fruit Swerve icing sugar for presentation & I was so happy with how this recipie turned out. It’s a keeper in my repertoire. I absolutely love how simple this is. And all the ingredients are already staples in my pantry. Great recipie development Lexi!

    5.0 rating

  5. Super yummy and super easy to make! I don’t love the taste of coconut oil, so I’m interested in trying butter instead.

    5.0 rating

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