Peanut Butter Fat Bomb Recipe

peanut butter fat bomb recipe

When I decided to give up sugar, I started reading a lot about the paleo and keto diets. I devoured all the information I could find about eating plans, recipes, and just general information on how to survive life without sugar.

It is absolutely, 100%, like breaking an addiction. Sugar is poison, and it’s also like a drug.

Your body will go through detox/withdrawal symptoms, and it will be pretty ugly for a while. But once you get through to the other side, you will see how totally and completely worth it is to get the sugar out of your diet.

Anyway, enough preaching…

Many sites I visited mentioned things called fat bombs, and that’s what I really want to talk about in this blog post.

Getting past the low-fat mindset

If you’re a product of the 1990s like I am, you probably cringe at the very thought of eating more fat (which is basically what needs to happen when you start eating paleo, and especially keto).

I went on my first weight loss diet journey in the late 1980s/early 1990s when low fat was all the rage.  Companies were taking fat out of our favorite junk foods right and left.

Remember Snackwell’s? Those little Devil’s Food cookies used to be my best friends.

snackwells devls food cookie cakes

It wasn’t until after I’d eaten about 10 zillion of them that I found out that, in the process of taking out fat, low-fat food manufacturers were actually putting in MORE sugar. Not as healthy as they claimed to be, by any shot.

Today, Snackwell’s has reformulated their best selling products, but they still have a lot of sugar. A package of two Devil’s Food cookie cakes has 18 grams of sugar and 28 carbs which, depending on how strictly you’re watching your carb counts, could be about one-half to one-fourth of your total carb intake goal for the whole day.

As much as I used to love them, I just can’t see how those little cookies are worth not eating much of anything else for the rest of the day. It’s just not a good idea.

When you ditch the carbs, you have to add the fat

As I recorded everything I ate during the day in the first days of my low-carb journey, I found that I was falling significantly short in reaching my fat goals for the day.

What do I use to track my daily food intake to make sure I stay on track (or see where I fall short) with my eating? The free nutrition tracker over at

Seriously. It’s free. Go check it out.

All you have to do is use the keto calculator I linked to above to figure out what your macro ratios need to be. Then you input those into your SparkPeople settings so you can see how close to or far from your goals you actually are.

In the first few weeks of this journey, there were many, many times I fell short of my fat goals. I was doing pretty well at cutting the carbs, but I was still mostly eating low-fat foods.

I started thinking more about those fat bombs I’d been reading about and realized that making and eating those could help me increase my fat intake tremendously without adding to my carb load.

Fat bombs – the low-carb treat for the sweet tooth

As I researched fat bomb recipes, I discovered that there are quite a few that use sugar substitutes like Stevia. So, not only could I increase my fat intake with the fat bombs, but I could also satisfy my sweet tooth. And I could even eat chocolate!!


chocolate tahini fat bomb

These were the first fat bombs I made.  I loved that they had chocolate in them, but I wasn’t too fond of the tahini. It was all right. It just wasn’t as similar to a peanut butter cup as I was expecting it to be.

The fact is the only reason I tried to make those fat bombs is because I didn’t have any peanut butter in the house, although I did have tahini (go figure!)

Over family favorite – peanut butter fat bombs

By the time I did get peanut butter in the house, I ran out of cacao. So, I decided to try the fat bombs without chocolate. The basic peanut butter fat bomb was born.

It’s a favorite with three out of four of our family members now (the little one still prefers the chocolate version).

Here’s a screenshot of the recipe I posted online at Sometimes I leave out the cinnamon. I think these fat bombs are still delicious, even without the spice!

peanut butter fat bomb recipe

Fat bombs don’t have to be sweet

As much as I love the fact that you can use these fat bombs to satisfy your sweet tooth, you can also make fat bombs that are savory, like the bacon, egg, and avocado fat bites mentioned on this site.

I think I might try those next – and also those cinnamon bun fat bombs (no, I can’t stay away from those sweet ones). I’ve been craving cinnamon rolls for a while now.

What’s your favorite fat bomb?

Have you made and/or eaten any fat bombs recently? Which ones are your favorites? Let me know in the comments.

Here’s What Happened When I Decided to Give Up Sugar

give up sugar

On August 14, 2018 (which was, incidentally, the 14th anniversary of my first date with my husband), I went to the doctor for a yearly physical.

During that visit, he told me I was obese, according to the standard BMI chart (I’m 5’6” and weighed 217 at that point). Then he offered me a few pieces of advice:

Move more.

Eat less.

Avoid sugar, because “sugar is poison.”

Now, it should come as no surprise to you that I’ve understood that sugar is very bad for you for quite a while. I’ve heard that warning before – that sugar is poison. But until that moment I’d never really believed it.

I’d always thought that as long I practiced moderation in eating sugar, then I would be okay. The problem is: sugar is in EVERYTHING – especially processed foods. You can easily eat too much of it before you realize what you’re doing.

And when those words came out of my doctor’s mouth (a doctor I like and trust), I took them seriously. VERY seriously. I decided to cut out sugar (at least most sugar) from my diet for good.

When my test results came in the mail 5 days later and I discovered my triglycerides were high, I became even more determined to give up sugar, since sugar and triglycerides are intimately linked.  

Here’s what my dietary change meant for me:

  • I cut out ALL white sugar (no more cookies and cakes).
  • I cut out MOST white flour (I decided to not be really strict about that). The doctor didn’t mention white flour being a huge problem for me yet, although he had told my mother shortly before that white flour is poison. She’s full-blown Type 1 diabetic (and has been for over 50 years).
  • I increased my exercise by 15 MINUTES A DAY (just 15 minutes!)
  • I started eating MORE vegetables (the doctor told me to reach for those whenever I felt hungry).
  • I also started eating MORE fat (mostly the good kind – olive oil, fish oil, and avocados).  

healthy eating

Here’s a rundown of what happened after I made these changes:

  • One week later, I’d lost 7 pounds.
  • Eight days later, the 15-minute workout I’d started doing daily was a lot easier to do. I wasn’t panting or feeling faint halfway through. I knew my body was getting leaner AND stronger.
  • 17 days after my journey began, I’d lost 14 pounds. My skin actually looked better (younger and brighter). I felt better (had more energy, the brain fog was gone). And even my usual menstrual bloat was gone. By this point, I was pretty sure that my whole life had been changed just by giving up sugar. And I decided that I never wanted to go back to eating it.  
  • On Day 19, my energy levels were through the roof! Even my husband said he hadn’t seen me with that much energy for the past 10 years or so. At that point, I knew I’d been living in a walking sugar coma for the past decade.
  • On Day 22, I did something I hadn’t done in nearly a decade. I only drank ONE cup of coffee in the morning instead of my usual 2-3 (or more). And I had enough energy to make it through the day. I took a 20-minute nap in the afternoon…but I had energy! I had to cut back on the coffee because the day before I had my usual 2 or 3 cups, and I felt like I was literally going to jump out of my skin. I just couldn’t sit still. It was then that I realized that if you want more energy, you need to quit eating sugar!

cup of black coffee

  • On Day 24, I had to yank up my jeans the whole entire day because they were falling down. The funny thing is: I’d had to cut slits into the waistband of those jeans just a month or two before because they were too tight for me to move or breathe in. I knew then that I was on my way to needing smaller clothes!
  • On Day 30, I started IdealShape’s 15-day workout challenge. Day 1’s workout about killed me. WAY different than the Leslie Sansone walking workout I’d been doing before that.
  • On Day 31, I switched out the yoga flow for the Day 2 challenge workout to give my body a bit of a break. There was not as much sweating, but I found out that my body was so not flexible it was not even funny.
  • On Day 36, I completed Day 4’s workout for the challenge (I took a couple of days off), and I was able to do 12 chair dips. That wasn’t as many as I wanted to do, but I realized that a week before that I wouldn’t have even attempted to do the chair dips. I was making progress!
  • The next day, I completed Day 5’s workout and thought the whole time, ‘Wow, this is actually pretty easy.’ That workout even included the cross-body plank runners that would have practically killed me the week before. Plus, when I was doing the cool-down stretching at the end, I was actually able to touch the floor when I bent over! At that point, I realized I was getting stronger and more flexible – and just generally healthier.


Today is Day 39 of my lifestyle change (this is not a diet – I REFUSE to call it a diet). I’ve lost 16 pounds … and I’ve lost 3 inches around my waist, arms, and thighs.

I’m going to continue chronicling my weight loss journey on this blog, so stay tuned. I’ve learned a lot during this process, and I want to share it so I can motivate and inspire others. I’ve already been doing that on my personal Facebook page.

Call to Action

It’s time to change things and take back control of what we eat and where that food comes from. It’s time to change our eating habits and give our taste buds a chance to recover to the point where they can experience the subtle flavor of a plain potato that isn’t deep fried and/or covered in salt. We need to get back to enjoying food that’s nutrient dense and gives us what we need to stay healthy and happy.

That’s what Clean Eating 101 is all about. Give it 30 days… 30 days of nothing but real food that’s good for you. Think of it as a way to reboot your system and finally kick the junk food habit to the curb.

Clean Eating 101

Screenshot 2020-03-22 at 2.05.23 PM

Fifteen years ago, I went to a party a friend was hosting and bought a stoneware mini loaf pan. I still have that thing today, and it’s just as awesome.

When I got married almost 13 years ago, I let the friend of a friend do a Pampered Chef bridal shower for me. I still have all those things too!

I’ve been buying Pampered Chef products at various parties (mostly online now) ever since. I have never been disappointed by a single thing I’ve bought with Pampered Chef.

So, when I recently attended yet another online party and saw that there was a $19.80 join special, I took the plunge. I’ve been enjoying Pampered Chef myself for decades. Why not share that love with others?

I’m so excited to start my Pampered Chef journey. I would be thrilled if you would consider joining me. Pampered Chef has so many tools that can help you as you seek to eat cleaner. If you have any questions, please feel free to message me on my Facebook page.