HFLC Fat Bombs! Zesty Lemon Cream and Chocolate Almond Butter {Grain-free, Gluten-free, Low-carb}

30 Aug
Fat Bombs

Fat Bombs… Although they look and taste as decadent as something from a forbidden confectionery boutique, they play a crucial role in the HFLC diet, providing an important source of energy in the form of healthy fats. YAY!!


HFLC: translation, High Fat Low Carb Diet!

I never thought I would use the words “fat bomb” in a sentence that had to do with my daily food intake, but there it is! If you are an experienced low-carber, you may familiar with the concept… and if you have been hanging around the Wheat Belly Facebook page lately, you may have already seen amazing versions of these two recipes.

When restricting oneself to a very low carb diet for the purpose of burning body fat, it’s important to replace those carbs with fat as the primary energy source. Intellectually, I “know” this, but I have been struggling with getting enough fat in my diet. While the methods I started a couple of weeks ago to break my weight loss stall did work and I lost 2 new pounds, I still feel that I am too low in my intake of healthy fats.

Enter the FAT BOMB! They are concoctions of healthy fats (coconut oil, butter, cream cheese, nut butters) that taste great and help us to get enough fat in a day. These are just 2 variations on a theme, and I do not take credit for originating them at all… I merely tweaked them, photographed my outcome, and am passing on information to others who are likely going through the same learning process that I am. I already have other variations in my mind (maple extract and toasted pecans instead of lemon juice? cashew butter instead of almond? we’ll see!) Feel free to tinker with these yourself, but be aware, they are addictive!

Do you have any favorite combination of ingredients for Fat Bombs?


Lemon Fat Bomb with Walnuts and Lemon Zest

Lemon Fat Bomb with Walnuts and Lemon Zest

Lemon Bombs

  • 4oz cream cheese, softened
  • 4Tb butter, softened
  • 4Tb coconut oil (I used unrefined, virgin)
  • 2Tb sour cream
  • 1/2 lemon (@4tsp juice)
  • 4tsp Truvia or sweetener of choice to desired sweetness
  • nuts or zest, or any other mix-ins (optional)

Start by creaming together the cream cheese and butter, then add other ingredients one at a time and mix well in between. I like mine sweet/sour, so you may have to adjust your flavors to your taste. I have made them using the wells of a small muffin-top pan (pictured) but also have used mini muffin cups. Freeze until firm, pop out and refrigerate.
Note: The first time I made them plain but topped with almonds; this last time I added in some chopped walnuts into the mix and a little dried lemon zest on top. I really liked the crunch from the walnuts. I got 8 from this, and I figure it’s less than 1g carb per bomb!! (I think 5g for the batch.)


Nut Butter Bomb with Dark Chocolate and Walnuts

Nut Butter Bomb with Dark Chocolate and Walnuts

Nut Butter Bombs

  • 4Tb butter
  • 1/2C plain almond butter
  • 1/2C coconut oil (I used unrefined, virgin)
  • 3 tsp Truvia
  • couple pinches of kosher salt
  • Dark choclate melted if desired
  • Nuts or other toppings, mix-ins (optional)

I warmed it in the microwave for maybe 30 seconds and then whisked together. I used a muffin top pan and got 8 out of this recipe. (Plain, about 2.5g net carbs per… with a little melted dark chocolate, it was 4.25g)


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9 responses to “HFLC Fat Bombs! Zesty Lemon Cream and Chocolate Almond Butter {Grain-free, Gluten-free, Low-carb}

  1. Myrna

    August 30, 2012 at 12:37 pm

    The first time I made these I used butter and they tasted like eating a stick of butter. My recipe is:
    6T coconut milk (I skim the top fat from 2 cans)
    3Talmond butter
    2Tcoconut oil
    freeze 20min
    Sometimes I add heavy cream and for chocolate bombs I’ll melt a square of baker’s and stir it in.

    • Gretchen without Grain

      August 30, 2012 at 2:49 pm

      Those sound great too! I loved the buttery texture and flavor, but I would definitely try them with coconut cream as well. Yummy.

  2. changeforbetterme

    September 15, 2012 at 9:54 pm

    You have been nominated for the Seven Things About Me Award. Rules:

    1. Thank and link back to the person who nominated you.

    2. List seven things about yourself. It can be anything you want!

    3. Nominate seven other people.


  3. Danielle Rachel Dassero

    June 11, 2013 at 9:39 pm

    I’m not a sour cream fan. Can I use HWC in its place or leave it out? I love lemon things

    • Gretchen without Grain

      September 5, 2013 at 10:43 am

      Sure, give it a try, or use the thick coconut cream that rises to the top in a can of coconut milk. The sour cream isn’t really the dominant taste in these, but there is a sour aspect because of the lemon regardless. Only way to find out is the switch it up! ~G

  4. Jo Castelnoble

    August 7, 2013 at 9:40 am

    Hi gg, I was wondering if you might be able to share with me how much fat is recommended on this hflc, I’ve changed to this lifestyle about 3mths ago (and loving it), I am loosing weight but its up and down and quite slow only 6kg in 3mths. I was contemplating reducing fat also as I have previously lost weight on the Tony Ferguson diet which is low carb low fat and lost 10kg in 3mths. You stated that increasing fat helped you break through a plateau. These look soooo yummy but am thinking if I eat more fat I won’t burn up what’s stored around my body.
    Your comments are appreciated.

    Cheers from Jo in Aussieland. πŸ™‚

    PS we love your recopies, especially choc pudding. πŸ™‚

    • Gretchen without Grain

      September 5, 2013 at 11:02 am

      I wish I knew what the ideal ratios were, because I’d happily shout it to the world! The fact is, from what I have seen, different ratios work best for different people. I think that experimenting and tracking your own results will give you the best feedback. I struggle with this myself, as I definitely stopped losing weight doing the low carb, higher fat. I didn’t feel good when I raised my fat, and I was really tired and lethargic when I took my carbs too low. I am still working to find a sweet spot for myself, so all I can do is wish you the best of luck and encourage you to continue eating healthy choices, regardless of ratios! Cheers πŸ™‚ ~G

  5. Steve

    October 22, 2013 at 6:00 pm

    Gretchen, I just found your blog and will be trying several of your recipes. Thank you so much for helping us who are just starting low carb with some diet variations! I am allergic to coconut. Do you think I could substitute butter for the coconut oil in the Lemon Fat Bombs and do you have another recommendation(s) for substitutes for coconut products in your other recipes?

    • Gretchen without Grain

      October 29, 2013 at 6:47 am

      Hi Steve,
      I hope that the recipes here help you on your journey! I’m sorry to hear that you are allergic to coconut… but yes, you can use butter in the fat bombs instead. The coconut flour is a tougher one because it is very unusual, in that it’s extremely absorbent, and unlike any other flour I’ve used. I’d say just stick with the recipes that call for almond flour, eggs, and/or cheeses. Hang in there, after awhile, you may find that your urge to bake and eat baked goods starts to fade a bit πŸ˜‰


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