These Creamy Keto Blackberry Coconut Butter Cups are dairy free, paleo, and AIP compliant making them a perfect allergy friendly treat!
What is a Fat Bomb?
If you've been on a ketogenic diet you know exactly what fat bombs are, but even if you're not on a keto diet you can still enjoy the benefits of fat bombs. Typically fat bombs, and I'm not sure who named them as such, are perfect for those following a keto diet because they include a high quality healthy fat that helps keep you satiated. Most fat bombs use a combination of ingredients like nut butters, seeds, and either butter, heavy cream or coconut oil. If you're just doing a low carb diet though these little snacks can help keep you satisfied between meals, so don't exclude them yet if you're not currently on a ketogenic diet.
Keto Fat Bombs
Even before I began on my keto diet, I had many "fat bomb" type recipes on my blog, because let's face it, healthy fats keep you full and content. My 3 Ingredient Peanut Butter Fudge is actually a fat bomb as well as my Raspberry Cheesecake Truffles. I also have a dairy free raspberry truffle if you're not including dairy in your diet.
When you're in ketosis and start burning fat for fuel instead of glucose (sugar) your body actually needs higher fat to sustain your energy. Unfamiliar with the differences between a Low Carb and Keto Diet? Check my 6 Week Results post as I go into more detail and share my experiences and results.
What is the AIP Diet?
Recently I have been on a AIP diet which is an autoimmune protocol diet which eliminates many foods I was eating on a daily basis like, coffee, nuts, seeds, eggs, dairy, nightshade vegetables, etc. I shared a post on Instagram about the symptoms I was having as well as the zero help I received from my doctor. I realized through all this that the only thing I could control was what I was putting in my body. Although I was having success eating keto, something in my body changed since the summer began, whether it's hormones or food allergies I still haven't gotten the answer for, but in the meant time I've eliminated many foods which could be the culprit. Dairy is usually a cause of inflammation in the body as well as nuts which made me realize I didn't have many recipes without those two ingredients. I needed a treat and this recipe I'm sharing today is something I've been enjoying for awhile now. Curbs that little (or slightly big) sweet tooth of mine!
It's certainly not been easy, but I'm definitely feeling better and have seen some reduction in my symptoms. So for now I will continue another two weeks of the AIP diet until hopefully, all my symptoms have disappeared, then I can start reintroducing one food at a time back into my diet. And while I'm at this I'm going continue to create new recipes that don't nuts and dairy, maybe that's just what you might be looking for?
Keto Blackberry Fat Bombs (Paleo, AIP)
Keto Blackberry Coconut Butter Fat Bombs
- 1 cup coconut butter softened
- 1 cup coconut oil softened
- 6 ounces blackberries fresh or thawed if frozen
- 1 tablespoon lemon juice
- 1 tablespoon water
- 1 teaspoon vanilla extract
- ½ teaspoon vanilla liquid stevia
- pinch salt
- Place all the ingredients into a high powered blender and blend like you would a smoothie, until completely smooth and thick.
- Line a 12 capacity muffin pan with silicone cupcake liners.
- Pour the batter into each cup evenly, about half way for each.
- Refrigerate 2-3 hours or freeze for 30 minutes then enjoy! Keep refrigerated.
I would like to ask you about the amount of coconut butter and coconut oil, you mentioned 1 cup. According to my knowledge the standard measurement for 1 cup is 250 grams, I dont knlw if I am correct?
Yes here in Australia 1 cup is 250 grams or 250 mls
DO I HAVE TO USE A SILICONE LINER ? CAN I JUST USE CUPCAKE LINERS ?
I've not used regular liners but if you do, I might suggest spraying them with a little coconut oil.
Can coconut butter be replaced with regular butter?
No that would not be a good replacement, they will not hold together. Coconut butter needs to be swapped with some form of nut butter or sunflower seed butter, which all may alter the taste.
Can I substitute coconut butter with ghee?
I don't think so because ghee at room temp is still quite soft and coconut butter is thick and solidifies more at room temp.
No, just to be clear coconut butter is made with only unsweetened shredded coconut, that’s it. The coconut is processed in the food processor until it turns into a thick creamy butter. It takes a lot of unsweetened shredded coconut to make coconut butter. As an example it’s if you want to make almond butter or peanut butter all you need to make them is the actual nut and a food processor. So a substitute to use in place of coconut butter would be almond butter, NOT butter. The beauty about coconut butter is that it has very little flavour and anything you add to it will be the star flavour because coconut butter has hardly any flavour to it. Almond butter likely wouldn’t be a good substitute because it has a strong flavour unlike the coconut butter. Coconut oil is “ is an edible oil extracted from the kernel or meat of mature coconuts” so depending on your brand of coconut oil and the way it was extracted and the amount of actual coconut meat some coconut oil can appear very similar to coconut butter. Hope that helps!
I, too, felt it was too heavy on coconut flavor. I am going to melt some sugar free chocolate (Lilly's dark chocolate) and put it on top of them. Next time I might go with 3/4 each of coconut butter and oil and same amount of berries. Note - coconut butter is found on shelves, in a jar, and says "manna" on it. I softened the oil and butter on 40% power for 45 seconds. It does not melt it. I blended it with a whisk to make it smooth, then added all other ingredients. I used Monk Fruit - I have the packets. I let one dissolve in the water required (first thing I did). I used my Ninja blender, puree mode. It came out very smooth and was easy to pour into the silicone cupcakes liners. I used a small jelly roll pan (a pan w/sides) to place the silicone cups on so it would take up less room in my refrigerator.
Any idea of a stevia substitute in this recipe? I want to pass this along to a friend, but she doesn't like the thought of stevia.. thanks!
Swerve, maybe 1/3 cup for just slightly sweet.
Hi Brenda! These look delicious. You mentioned the AIP diet and these would not be compliant for the elimination phase of the AIP diet because of the stevia. How do you think maple syrup would fare as a substitute for the stevia?
I think it would work fine, you should just add a small amount then taste and adjust.
Brenda, Thank you for responding so quickly! Have these chilling now. I feel like my silicone muffin cups were filled closer to 3/4 and recipe made 15. Will see when they come out of the molds in they look much larger than yours. Thanks again!
I tried with raspberries and i felt as though there was too much coconut going into this. It overpowered everything and made my insides squirm but I'm not used to eating coconut butter or oil, maybe its just me.
I did the cup of each coconut oil and butter I'm not sure if I did too much it is too buttery. Can I leave them out and use cream cheese instead?
Um I guess so but I've not made it with cream cheese so.
What is the differents between coconutoil and coconutbutter? Can you replace the butter for normal butter?
Can somebody answer. In Holland we know only coconutoil. So I try to get a replacement for the coconutbutter. But I can't see off the picture of the products at amazon what the differents is.
Coconut butter is thick like peanut butter, it is the manna, the meat of the coconut.
Put unsweetened shredded coconut in your food processor until it is creamy, maybe 10 minutes. It will not work in the blender, you must use a food processor.
Fate must have brought me to your site today because your comments triggered me to write you. I do not use Instagram so could not check what you talked about your symptoms but I have recently found out that Keto can easily mess with females hormone levels & I have 2 people in my life who it has happened to. just thought I would pass the info along.
Am I reading the nutrition facts incorrectly? 126 grams of fat for 1 fat bomb is way high!
THANK YOU SO MUCH For mentioning it. I rechecked the plug in and the fat content for 1 cup was way off for the coconut oil. I fixed it now. Thank you!
Kathleen V Hale
I made these today with blueberries; delish!
I don't use myfitnesspal, but in this case, Lisa is absolutely correct. Preparing the recipe as listed would make 12 bombs that are roughly 283 calories each.
Using the nutritional info on the packaged ingredients:
1 cup of coconut oil is 15.75 tablespoons(Tbsp). 1 Tbsp (in this case TJ's Organic Virgin) contains 120 calories and 14g of fat. Therefore, 1 cup = 1890 calories, 220.5g fat
1 cup of coconut butter, more solid than liquid, is roughly 15 Tbsp in 1 cup. 1 Tbsp (in this case Nutiva Organic coconut manna) contains 100 calories and 9g of fat. Therefore, 1 cup = 1500 calories, 135g of fat.
This totals 3,390 calories and 355.5g of fat from the coconut products alone - the berries would add just a few more calories, of course.
Preparing the recipe as written yields 12 cups that are just about:
283 calories each
30g of fat each
That being said, they are delicious, and I turned mine into 24 cups that come in closer to 150 cal and 15g of fat each.
After you commented I went ahead and rechecked the recipe plug in which had an error in the coconut butter amounts, so it's updated now, thanks!
I just put the ingredients in myfitnesspal and they have 282 calories each not 100...are the amounts of coconut oil and coconut butter correct in the recipe?
Myfitnesspal is highly inaccurate.
Sorry about that Lisa, I rechecked my recipe plug in and it had incorrect info for the coconut butter, it's all updated now, thanks for questioning it.
These sound so yummy! I wonder if you could do other berries? Like strawberries, raspberries or blueberrIt's?
Yeah, I don't see why it wouldn't work with other berries, Julie
Absolutely other berries would work.
I love your recipes. I'm wondering if you can revise this recipe where you are not eliminating the dairy component? I don't have an issue with dairy in my diet and was wondering what you would suggest.
I'd use cream cheese and make it like cheesecake bites.