Blackberry Coconut Fat Bombs - Keto Paleo (2024)

By Lisa MarcAurele · · 62 Comments

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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.

Blackberry Coconut Fat Bombs - Keto Paleo (1)
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  • Low Carb Keto Blackberry Coconut Fat Bombs Recipe
  • Recipe

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.

Blackberry Coconut Fat Bombs - Keto Paleo (2)

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.

Blackberry Coconut Fat Bombs - Keto Paleo (3)

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.

Blackberry Coconut Fat Bombs - Keto Paleo (4)

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

Blackberry Coconut Fat Bombs - Keto Paleo (5)

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.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Blackberry Coconut Fat Bombs - Keto Paleo (6)

Blackberry Coconut Fat Bombs - Paleo

4.04 from 25 votes

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.

Prep Time:5 minutes mins

Cook Time:5 minutes mins

Total Time:10 minutes mins

Course: Snack

Cuisine: American

Print Pin Review Recipe Save Recipe

Servings: 16 small squares

Calories: 170

Video

Ingredients

  • 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

US Customary - Metric

Instructions

  • 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.

Notes

To make coconut butter, place about 2 cups unsweetened dried coconut flakes into food processor and process until butter forms (about 7-8 minutes).

The amount of berries can be increased for a sweeter and more intense berry taste.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1square | Calories: 170 | Carbohydrates: 3g | Protein: 1.1g | Fat: 18.7g | Fiber: 2.3g

Additional Info

Net Carbs: 0.7g | % Carbs: 1.6% | % Protein: 2.5% | % Fat: 95.9% | SmartPoints: 5

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.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

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Reader Interactions

Comments

  1. Mark

    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.

    Reply

    • Lisa MarcAurele

      The strawberry cheesecake fat bombs are a newer recipe that's much easier to do. That recipe works great with any berry!

      Reply

  2. CowboyMC

    What about the small pits in the Blackberries?

    Reply

    • Lisa MarcAurele

      They are so small I don't find them a problem.

      Reply

  3. Stacey

    Blackberry Coconut Fat Bombs - Keto Paleo (7)
    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!!

    Reply

  4. Catherine Cyko

    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.

    Reply

  5. Jeanette

    Blackberry Coconut Fat Bombs - Keto Paleo (8)
    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!

    Reply

  6. Kitty

    Blackberry Coconut Fat Bombs - Keto Paleo (9)
    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.

    Reply

  7. Angela

    Blackberry Coconut Fat Bombs - Keto Paleo (10)
    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.

    Reply

    • Lisa MarcAurele

      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.

      Reply

      • Sam

        Can I use something other than coconut oil and butter?

      • Lisa MarcAurele

        It's used to harden the fat bombs. You could try dairy butter as it also hardens in the fridge.

    • Rachael Aplin

      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

      Reply

      • Lisa MarcAurele

        Thanks for sharing the tip of adding more berries!

  8. Aaron Landsberger

    Blackberry Coconut Fat Bombs - Keto Paleo (11)
    If you are having issues making the coconut butter just use cream cheese. It tastes much better anyway.

    Reply

    • Linda

      Blackberry Coconut Fat Bombs - Keto Paleo (12)
      I used cream cheese instead of coconut butter and added one teaspoon of monkfruit because stevia has a horrible aftertaste to me- It was DELICIOUS.

      Reply

      • Lisa

        Thanks for sharing and good to know cream cheese is a good sub for those who don't have coconut butter.

  9. Tresa

    I ccan't ever seem to make coconut butter. Tried my food processor, nutri bullet, and Vita mix. I have run them 20min or more still no butter. Any tips would be greatly appreciated.

    Reply

    • Lisa

      My Cuisinart 14 cup food processor has worked for me.

      Reply

  10. Selina Musson

    How long will these keep in fridge?

    Reply

    • Lisa

      About a week.

      Reply

  11. Jo Jones

    The recipe instructions say to heat the coconut butter and coconut oil then put into blender, but video appears to skip heating the ingredients. What gives?

    Reply

    • Lisa

      It's a miss on the video that wasn't caught.

      Reply

  12. Amber

    Do you think I could substitute stevia for agave nectar or honey? In your opinion,which of the 3 is best for you.?

    Reply

  13. Sharan

    Blackberry Coconut Fat Bombs - Keto Paleo (13)
    Well I used the meat of a fresh coconut with enough cream cheese to make a cup
    then did rest same, but with cup of fresh delicious, Guatemalan 'moras'... black berries.
    My husband loved it... I don't like coconut !!

    Reply

    • Rachael Aplin

      That does sound delicious.
      Would change the carb rating?

      Reply

  14. emily

    Blackberry Coconut Fat Bombs - Keto Paleo (14)
    As a couple others mentioned , I really feel like this was a waste of money.
    I followed the recipe to a tee. It ended up just as it should. Picture perfect in fact!
    Unfortunately , it tasted horrible! The berries gave it a hint of berry taste , if not for that it would have been completely inedible!
    I was looking forward to this since I was a huge sweet tooth and love fruit. Overall I'm very disappointed.

    Reply

    • Lisa

      This is a keto recipe which is not meant to be sweet like regular candy. You can certainly add in more sweetener and flavor with extracts. If you continue following keto, your taste for sweets should diminish. The intensity of sweets is a personal preference and I've been doing low carb so long that anything with a normal sweet taste makes me gag.

      Reply

      • Stacey

        I agree with your statement! I'm (was) a sugar addict. However, having been LCHF for over the last 6 months or so, my taste buds have changed in a way i didn't think possible. Now? anything i thought was just regular sugar is way too sweet. It's not just sugar that has changed for me and am extremely happy about that.

  15. Do

    Wondering if any other fruit can replace blackberries?

    Reply

    • Lisa

      You can use any low carb berry in these. I prefer using frozen, though, as it seems to come together better.

      Reply

  16. Daddy's Turn - Stay at Home Dad

    Blackberry Coconut Fat Bombs - Keto Paleo (15)
    Looks and sounds good. I have lots of blackberries growing, so I'm looking for ways to use them as I get a couple cup a day. Thanks.

    Reply

    • Lisa

      Just be sure to add fresh blackberries after (don't cook them) as you need the temperature to be right for everything to combine well.

      Reply

  17. Cyril Bihary

    Hi, how large did you cut the squares?

    Reply

    • Lisa

      They were about 1-inch or so.

      Reply

  18. Myra

    Hi there

    I love your blog post, BLACKBERRY COCONUT FAT BOMBS, and we would love to feature it on our website, GreenThickies.com. Would it be OK for me to use one of your photos within my post? I will of course link back to your post.

    Thanks so much

    Myra
    GreenThickies.com

    Reply

    • Lisa

      Photo and link are okay to use. Please do not copy and paste the recipe. Thank you.

      Reply

  19. Ned

    Blackberry Coconut Fat Bombs - Keto Paleo (16)
    I was really hesistant about these after having puréed everything together because the mixture seemed somewhat waxy. I ended up freezing the squares overnight and having just eaten one this morning I'm a believer! They're delicious! Everything melted together just right in each bite to be a really creamy and perfectly blended sweet and tart snack! Thanks for the recipe!

    Reply

    • Lisa

      Thanks for giving them a try! Sometimes you never know until you give it a shot.

      Reply

  20. Brittany

    Blackberry Coconut Fat Bombs - Keto Paleo (17)
    Hi, how many squares are in one serving size?

    Reply

    • Lisa

      The data is per square.

      Reply

    • Katie

      It says 16 ?

      Reply

  21. Brittany

    Blackberry Coconut Fat Bombs - Keto Paleo (18)
    Hi, how many squares in a serving?

    Reply

    • Lisa

      The data given is per square.

      Reply

  22. Mike Mosby

    Blackberry Coconut Fat Bombs - Keto Paleo (19)
    Holy cow! These are amazing! One note, I made my own coconut butter. I put 3 cups of coconut flakes in the blender and came up with just over half a cup of butter (150g) so I just used equal parts coconut oil and adjusted the other ingredients accordingly.

    Reply

    • Lisa

      Glad you liked them Mike!

      Reply

    • Tina

      Blackberry Coconut Fat Bombs - Keto Paleo (20)
      Same thing here almost! 2 cups of coconut flakes gives only 1/2 cup of coconut butter. Wish I had read the comments first; I would have bought and used 4 cups of the coconut flakes and been able to make the full recipe. I ended up having to halve everything, as Mike (comment above) did.

      Also, I would think that making more coconut butter at once would work better in the processor, since the bottom layer would come up to the blades, instead of falling just under them, so it would keep everything moving.

      Lastly, I added in 2 Tbs of Chia seeds at the very end, just before putting it into the refrigerator.

      Thanks for a great recipe!
      -Tina

      Reply

      • Lisa

        I think someone mentioned that they used cream cheese in place of coconut butter so that's an option too if you aren't dairy-free.

  23. Megan

    Hi, I've tried so many times to make coconut butter that I'm reluctant to try it again. Takes so long! Could you use butter for it instead? Or would that change the texture? I'm allergic to almond so can't use that either!
    Thanks

    Reply

    • Lisa

      Butter would change the taste and texture. You could try some dessicated coconut or coconut flour and coconut oil.

      Reply

      • Carol

        Blackberry Coconut Fat Bombs - Keto Paleo (21)
        I didn't have enough Coconut, so I added coconut flour and oil. I think it will work fine. I ate probably two squares' worth before I could put it in the refrigerator.

        Also, I used strawberries instead of blackberries. Not quite as pretty, but very tasty.

      • Lisa

        Any berry works, but the blackberries do give a pretty color.

  24. Tammy

    I am very frustrated...
    I fell like I have wasted my time and money on this recipe.
    The oil separated and is sitting on the top.

    Reply

    • Lisa

      Did you use a food processor, blender, or electric mixer to combine the ingredients? It sounds like you did not blend long enough. I used a NutriBullet blender and mixed for about a minute.

      Reply

    • Michael

      Blackberry Coconut Fat Bombs - Keto Paleo (22)
      Blend it better...mine did the same at first.

      Reply

  25. Denise

    I got a pint of blackberries in my Bountiful Baskets this week, so I'm so happy to have found your recipe! I'll be trying it out tomorrow. By the way, when I have made other fat bomb recipes, I've poured them into ice cube trays. Then I chill them in the fridge or freezer and pop them out when firm. This way, I know exactly how many servings there are, and every serving is pretty much uniform. Ok, I'm a little compulsive that way!

    Reply

    • Lisa

      Great tip on the ice cube trays!

      Reply

  26. Sandra

    How much does the two cups of coconut flakes when making the butter? When I tried to do it, the flakes barely made a half cup of butter...

    Reply

    • Lisa

      I believe I used a little over 2 cups. It was most of the bag, but I didn't measure until after it was processed.

      Reply

  27. Darla

    I live in a rural area & not sure I can find the coconut flakes & don't have a food processor. What do you suggest??

    Reply

    • Lisa

      You could try all coconut oil and put in freezer.

      Reply

Leave a Reply

Blackberry Coconut Fat Bombs - Keto Paleo (2024)

FAQs

Are fat bombs OK on keto? ›

"Keto dieters need to know that fat bombs should not be used as a meal replacement on a regular basis since most fat bombs can't help you meet your daily requirements for fiber, protein, and vitamins," she says. It's best to use these fat bombs as a snack for the most part.

Are blackberries allowed on the keto diet? ›

Some keto-friendly fruits include strawberries, raspberries, blackberries, avocados, tomatoes, olives, and coconut. Some keto-unfriendly fruits include bananas, oranges, pineapples, and mangos as they are relatively high in carbs and may not fit a ketogenic diet.

Is coconut fat good for keto? ›

Coconut oil is a zero-carb, high-fat food that is perfectly fine for the ketogenic diet. Yes, coconut oil can be used in the ketogenic diet. Coconut oil that is extra virgin, expeller-pressed, cold-pressed, or organic is ideal for the keto diet because it has no carbs and is abundant in good fats.

What foods will not kick you out of ketosis? ›

Foods You Can Eat on the Ketogenic Diet
  • Fish and seafood.
  • Low-carb veggies.
  • Cheese.
  • Avocados.
  • Poultry.
  • Eggs.
  • Nuts, seeds and healthful oils.
  • Plain Greek yogurt and cottage cheese.
Aug 15, 2023

How do fat bombs help you lose weight? ›

Alissa Rumsey, MS, RD, explains: “Fat is an important part of snacking because it helps you feel full and satiated.” Meaning that munching a fat bomb is more likely to fill you up than scarfing down a handful of chips (which we all know only leads to craving even more chips).

Do fat bombs break a fast? ›

Fat has a minimal impact on insulin, so while technically eating fat does break a fast adding a little fat like butter or cream shouldn't make any meaningful difference to the metabolic advantages of your fast.

Why avoid blueberries on keto? ›

Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit. You can add some berries to your favorite flavor of SlimFast Keto meal shake, throw them in a salad or even top some on full-fat plain Greek yogurt.

What fruit is the most keto-friendly? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

What fruits are off limits on keto? ›

Low-carb options like berries, avocado, tomatoes, olives, and coconut offer the nutritional benefits of fruits without impacting ketosis. Conversely, high-sugar fruits like bananas, grapes, pineapple, mango, and apples should be avoided as they can impede progress on a keto diet.

What has fat but no protein keto? ›

Use these foods to increase your daily fat intake without having to worry about your protein and carb intake getting too high: Extra virgin olive oil. Coconut oil. Grass-fed butter or ghee.

Does coconut oil speed up ketosis? ›

Coconut oil is largely made up of medium-chain triglycerides (MCTs). These particular types of fats actually boost fat burning. When combined with the ketosis process, you've got a winning combination. Adding coconut oil has actually been shown to speed up the fat burning of the keto diet.

What foods speed up ketosis? ›

Almonds, walnuts, chia seeds, and flaxseeds are some excellent choices that can help you get into ketosis fast. These crunchy snacks are perfect for curbing hunger and providing an extra dose of healthy fats. However, keep in mind that nuts and seeds are calorie-dense, so portion control is key.

Does eggs stop ketosis? ›

Eggs are keto and you can surely eat eggs on keto, as they contain almost zero carbs and fit well with a low-carb diet like the ketogenic diet. Eggs contain essential vitamins, minerals and other micronutrients, including choline and selenium. And the best part is that they are packed with protein.

How do you shred fat on keto? ›

Stay in ketosis long enough, and your body literally burns away stored fat, assuming, of course, you don't significantly increase your total caloric consumption. To shift from glycolysis to ketosis, you must consume the proper ratio of macronutrients (fat, protein, and carbohydrates): About 70% to 75% fat.

How do you burn stored fat on keto? ›

Ketosis is a natural metabolic state in which the body primarily burns stored fat, instead of glucose, for fuel. Ways of doing this include reducing carbohydrate intake and doing more exercise. The body typically uses glucose, or sugar as energy.

Can you have too much fat on a keto diet? ›

A final guideline: Even if you're on keto, portions of fat still matter, says Jill Gullotta, RDN, the founder of Jill Gullotta Nurition in White Plains, New York. “How much you specifically eat depends on your calorie needs and goals, but overconsuming fat can cause weight gain,” she says.

What is the fat allowance for keto? ›

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

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