Sugar-Free Toasted Coconut Cups
Martina Slajerova- Ready in 45m
- 0.7 g net carbs
- 106 kcal
- Serves 12
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Whether you follow the fat fast, need to boost your fat intake or you are simply looking for a keto-friendly treat, try fat bombs! Having one or two fat bombs will help you beat sugar cravings and keep hunger at bay. Coconut oil and butter are both healthy fats and contain MCTs. Keep in mind that while coconut oil is great for making fat bombs, pure MCT oil won't work in this recipe, as it won't solidify. Personally, I prefer to use toasted coconut but you can also use coconut butter.
Tips and Substitutions
Based on some feedback, you may find it hard to blend the coconut until smooth. If for any reason the coconut is still too dry when toasted and blended, follow this video tutorial on how to make toasted coconut butter. The more fat the coconut has, the better it blends. Also, toasting the coconut will help with blending.
Mine blended well without any need to scrape the coconut from the sides of the blender or adding coconut oil, most likely due to high fat content (I used Now Foods coconut, both shredded and flaked). This method should work for those who ended up with dry, crumbly consistency.
Step-by-step
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the shredded (or flaked) coconut on a baking sheet. Place in the oven and toast for just about 5 minutes until light golden. Mix once or twice to prevent burning.
Transfer into a blender and pulse until smooth. You will get a smooth and runny consistency.
Add the softened butter chopped into pieces and softened coconut oil (room temperature).
Add cinnamon or vanilla, stevia (optional), salt and mix well. Instead of stevia, you can use about 2 tablespoons of powdered Erythritol.
Pour into mini muffin forms or an ice cube tray. You should be able to fill each one with about 1 1/2 tablespoons of the mixture to get 12 servings. Place in the fridge for at least 30 minutes and let it solidify.
When done, keep refrigerated for up to a week or freeze for up to 3 months. Coconut oil and butter get very soft at room temperature. Enjoy!
Recipe
Sugar-Free Toasted Coconut Cups
★★★★★4.6The easiest yet most delicious keto treat made with just three ingredients!
- Hands on
- 15m
- Overall
- 45m
- Servings
- 12
- 0.7 g
- Net carbs
- 1.9 g
- Protein
- 9.5 g
- Fat
- 106
- kcal
Ingredients makes 12 servings
Instructions
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the shredded (or flaked) coconut on a baking sheet. Place in the oven and toast for just about 5 minutes until light golden. Mix once or twice to prevent burning.
Transfer into a blender and pulse until smooth. You will get a smooth and runny consistency.
Add the softened butter chopped into pieces and softened coconut oil (room temperature).
Add cinnamon or vanilla, stevia (optional), salt and mix well. Instead of stevia, you can use about 2 tablespoons of powdered Erythritol.
Pour into mini muffin forms or an ice cube tray. You should be able to fill each one with about 1 1/2 tablespoons of the mixture to get 12 servings. Place in the fridge for at least 30 minutes and let it solidify.
When done, keep refrigerated for up to a week or freeze for up to 3 months. Coconut oil and butter get very soft at room temperature. Enjoy!
Nutrition per serving, 1 fat bomb
Carbs 3%Protein 8%Fat 89% of calories
- Net carbs
- 0.7 g
- Total carbs
- 2.3 g
- Fiber
- 1.6 g
- Sugars
- 0.7 g
- Protein
- 1.9 g
- Fat
- 9.5 g
- Saturated fat
- 7.2 g
- Calories
- 106 kcal
- Sodium
- 16 mg · 0.68% RDA
- Magnesium
- 6 mg · 1.58% RDA
- Potassium
- 39 mg · 1.94% EMR
Nutrition by ingredient
| Per 1 fat bomb | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Coconut, dried, desiccated, shredded (organic, unsweetened) | 0.7 g | 1.9 g | 1.2 g | 31 |
| Coconut oil, extra virgin | 0 g | 0 g | 4.5 g | 41 |
| Butter, unsalted, grass-fed | 0 g | 0 g | 3.8 g | 34 |
| Cinnamon, spices | 0 g | 0 g | 0 g | 0 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Total | 0.7 g | 1.9 g | 9.5 g | 106 |
Serving size 1 fat bomb
- Gluten free
- Dairy free
- Egg free
- Nut free
- Nightshade free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Low FODMAP
- Vegetarian
- Vegan
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Comments & ratings (96)
Shredded coconut in the US is dry crisp and crunchy there is no oil to the touch or anything this blends to a powder not a cream, are you possibly using coconut chunks? Or coconut sticks?
I noticed that some brands are much drier, almost powdery, some make the shreds long and thin, some are somewhat chunky. But it is definitely shredded (desiccated) coconut. If you brand you use is too dry, add some coconut oil or coconut cream. Or you could use ready made coconut butter and just toast it like I did here: Homemade Toasted Coconut Butter
(I'm sorry for the delayed response, life gets busy with newborn twins!)
Really delicious. My coconut didn't blend down to a creamy smoothness in my processor but I just mixed everything up and poured into my glass pan and made bark with it. I also added 1 tsp of Lankanto maple syrup which my husband and I really like. We happily munched down these new fat bombs! It is really nice to have a variety of them and I appreciate you sharing this recipe.
Thank you Nicole, I'm glad you enjoyed!
I skipped a few steps, but still turned out great.
Just made some. I added some macadamia nuts and then sprinkled the tops with hemp seeds. In the freezer now. I licked the spoon and it tasted amazing.
I made these tonight and they are SO GOOD!! The toasted flavour comes out so nicely I didn’t even add sweetener. I found that making a large enough batch of coconut to cover your food processor like in the pictures will make liquefying the coconut easier, for everyone having difficulty.
I chose these as my entry into trying a fat bombs, being 3-4 weeks into LCHF way of eating.
Wow! wow! WOW! So quick, easy and oh so tasty, at least the runny mixture was (they're in the fridge setting as I type!)
It was one lick the spoon and bowl moment that I kept all to myself 😊
Your recipes are so well laid out, easy to follow and complemented with great visuals. Well done for all your efforts put into the blog, and the app which I've started using (basic)!!
Thank you so much for your kind words, Matt!! We will keep working on even more features 😊
I love these little bites! I don't have a food processor so mine came out a wee bit chunky, which is perfectly fine because I was going to add fresh toasted coconut anyways! I topped mine with a tiny bit of sugar free dark chocolate and chopped almonds too and they are exactly like a Mounds in flavor!
Thank you so much for this recipe!!!
I think you may like these recipes too 😊
Bounty Bars: Keto Bounty Bars
Bounty Ice-Cream: Keto Bounty Ice-Cream with Magic Shell
Thanks for the recipe! I tried blending coconut shreds, it took ages but came out lovely and smooth. I've simplified the recipe a bit. Instead of adding sweeteners I just place fresh or frozen strawberries in the muffin form and pour coconut butter over it, leave tops of fruit out and cover with thin layer of coconut butter. No need for any taste enhancers, coconut and strawberry taste amazing together!
I've never thought of adding berries and it sounds like a great sweetener-free option! 😊
Hello. I just made these today and they're fantastic!! I did have trouble with dry, crumbly coconut but I also only had shredded so that's what I used...today I just let it till firm and rolled them into balls..worked for now. What brand of coconut do you use? I don't know if it's because I used the shredded or not but my calculations came out to 4.6 net carbs per serving (2 net carbs per serving of coconut, 7.5 servings = 112 grams = 1.5 cups).
I think I used Now Foods or Suma Organic - these are the ones I buy in the UK. It also depends on your food processor/ blender.
I'm not sure why it's different but maybe you use different amount in grams? Cups are not precise enough. Or it could be the tracker you used which is quite likely. Most online trackers/ apps use what is known as a "shared" database which is not always accurate. We use a verified database in our app, so the nutrition facts listed are precise.
I didn't see the calorie count in the nutritional values (per serving) section. Do you have an approximate calorie count for an individual fat bomb?
Hi Ellis, "calories" are listed as "kcal" in the table and the values are per fat bomb/ serving 😊
These are insanely delicious! Thank you for sharing the recipe! By the way, I used my Vitamix to blend the toasted coconut and it blended so nicely when I used the tamper.
Thank you Robin!
Hi Martina! I read your blog and really enjoy the blog with nice pictures of the recipe while cooking. The recipe looks delicious and yummy in taste. I definitely try this on coming Sunday.Also I love coconut flavour very much and here both my favourite coconut sugar and flakes are used. Thanks for sharing this recipe.[b][/b]
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Thank you Benjamin!
I make coconut butter in my Vitamix in about 30 seconds. The trick is to use enough coconut. I use two bags of organic coconut shreds. Each bag has 2-2/3 cups of coconut, finely shredded. I use the Let's Do Organic brand. Make sure it's the full fat one. I haven't tried the recipe yet because I can't stop eating the coconut butter plain! I never thought to toast the shreds beforehand. I did it in a pan on the stove. The toasting of the shreds adds a whole new level of flavor. Thanks for the recipe; I'll be trying it soon!
I totally agree! That's how I make mine 😊 Foolproof Homemade Coconut Butter
Where did you find the coconut butter?
Hi Stephanie, I got mine on Amazon - and sometimes I make my own (see the link above).
Ohh I had no food processor or moulds. So made the mixture without blending coconut. Just spread out on tray in fridge was planning on cutting into squares. Don't think it will quite work. Hard to get the fat in without upping the calories 😵
It may taste too "fatty" but might work even if you cannot blend it - coconut oil will solidify in the fridge.
I made these today and WOW! I made a double batch, weighed out the coconut instead of measuring it, and used dried coconut chips from sprouts (more like shaved coconut pieces). Since I used salted Kerigold butter, I skipped the extra salt and only used 20 drops total of the Vanilla Creme Sweetleaf stevia. Thank you!
Thank you Brandy, glad you liked them!!
Many thanks these are delightful... I'm new two keto dieting and I needed a snack that could rival those thoughts of chocolate bar. These certainly did that. Thanks again
Thank you! They are my favourite too - and so easy to make! 😊
Awesome recipe! I used a candy mold and they came out like little candy nuggets!
I also used 14 oz of creamed coconut (not coconut cream) which you buy on Amazon.
Thank you Elaine, glad you liked them! 😊
Bookmarked! Looks tempting and Delicious. Definitely going to give these a shot. Thanks for the recipe.
Thank you Coleen!
Hi, thank for the recipe! I'm only 9 days into my Keto journey, I feel different, but yes, must start cooking as I'm getting bored. I don't think I'll add Stevia as I hate it, I take 1/2 tsp of coconut oil chilled straight as it is, love it so...I think too sweet might trigger craving.
Question, what kind of blender do you have, mine would NEVER achieve that with toasted coconut. Thanks! Glad I found your site.
Hi Heather, I've got Kenwood mixer and use a food processor attachment to make nut, seed and coconut butter. It takes 30-60 seconds to get it perfectly smooth 😊 In this recipe I just used Bamix hand blender with a blending bowl and it worked great too. I think it depends on the coconut - the more fat it has, the easier it is to blend it.
These Look so fabulous! I love the toasted coconut butter part... I have not tried that yet but will soon!! Thank you!
Thank you Heather! Hope you like them 😊