AB&J Fat Bombs Meal Prep

Fat bombs! They taste like peanut butter and jelly and they'll get you through a rough afternoon in a pinch!

Admittedly, the term "fat bombs" isn't really the most appetizing. But if you're following a paleo or keto diet, you're always on the look for snacks with protein and fat that will keep you satisfied in between meals. Or perhaps even taste great after a workout. And let's face it, because they’re so much more time-consuming, we tend to focus our easy meal prep recipes around, well, meals. But snacks, we need them.

Having access to healthy snacks throughout the day can be a surefire way to ensure you're staying on track with your macros. Those in-between meal times can be tricky; we're most vulnerable to the donuts in the break room or that fast food restaurant that’s on your way home from work. So we came up with these satisfying fat bombs- the perfect snack allies!

AB&J Fat Bombs Meal Prep

What Are Fat Bombs?

Fat bombs are exactly what they sound like: Snacks that prioritize fat over all other nutrients. These almond butter and jelly ones here, come in at a whopping 23 grams of fat per serving. Fat bombs are essential snacks for folks on a keto diet, as it can sometimes be challenging to get enough fat from meals alone. But they’re also a great snack to have on hand for anyone working a physically or mentally draining day. Fat is a great way to stay fuller longer and to activate brain function! Fat bombs typically have a base of coconut oil, coconut butter, and/or nut butter (non-peanut if they’re paleo), and are a great vessel for getting in a few servings of healthy spices and supplements such as cinnamon, ginger, collagen, or medicinal mushrooms.

AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Ingredients

  • ¾ cup frozen blackberries, or berries of choice
  • 1-2 tablespoon filtered water
  • ¾ cup creamy almond butter, no sugar added
  • ¾ cup coconut oil
  • 1-2 tablespoon sweetener, if desired

How to Make AB&J Fat Bombs

These are pretty easy. Line a muffin tin with some paper liners. And the blackberries are cooked down with a little bit of water. Then in a separate saucepan, melt the almond butter and add the coconut oil together. If you want a big of sweetness, go ahead and add some honey or maple syrup here. (Or agave). Put the almond butter layer on the bottom and dollop some blackberries on top. Swirl it together with a toothpick and refrigerate until firm.

How to Store and Serve Fat Bombs

Keep these in the fridge, full stop. You don't want them at room temperature, they'll start to get soft. Keep them refrigerated in an airtight container for a week or so, or freeze for much longer.

How to Customize

We used blackberries because we love the contrast of their fruity tang against the richness of the fatty coconut and almonds, but we encourage you to experiment with any of your favorite low-sugar fruits. Blueberries, raspberries, or cherries would all make great alternatives! Because they’re vegan, these fat bombs have quite a long shelf life in the fridge. Make plenty ahead of time and enjoy for weeks! This easy meal prep is one for the keto books.

More Awesome Snacks to Meal Prep!

AB&J Fat Bombs Meal Prep blog
AB&J Fat Bombs Meal Prep

AB&J Fat Bombs Meal Prep

Satiating fat-based snack bites packed with almond butter, coconut oil, and fresh berries.
Prep Time: 30 minutes
Total Time: 30 minutes
Course: Snack
Cuisine: American
Keyword: Meal Prep
Servings: 12 servings
Calories: 229kcal
Author: Meal Prep on Fleek


  • ¾ cup frozen blackberries or berries of choice
  • 1-2 tablespoon Water
  • ¾ cup Almond Butter no sugar added
  • ¾ cup Coconut Oil
  • 1-2 tbs sweetener optional


  • Line a muffin pan with 12 parchment paper liners and set aside.
  • In a medium saucepan over medium heat, combine the frozen blackberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.
  • In a large saucepan, combine the almond butter and coconut oil over medium heat, whisking until melted. Add optional sweetener, if desired.
  • Divide the melted almond butter mixture among the 12 cups then add ~1 TBS of blackberry mixture and swirl with a toothpick.
  • Refrigerate until firm and store in the refrigerator until serving.


Nutrition per serving:
3.6g Protein | 3.9g Carbs | 23g Fat | 2.5g Fiber | 229 Calories


Serving: 1cup | Calories: 229kcal | Carbohydrates: 3.9g | Protein: 3.6g | Fat: 23g | Fiber: 2.5g
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!


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