Cocoa Nibs: Keto Superfood, Super Tasty Treats

Cacao nibs are a versatile ingredient that can be incorporated into a variety of keto recipes. They are unprocessed cacao beans that have been peeled, dried, fermented, and coarsely chopped, resulting in crunchy, bitter chocolate crumb-like pieces. With a bold flavour and crisp texture, they can be used in both sweet and savoury dishes. Cacao nibs are a great way to add texture, flavour, and visual appeal to your keto meals and snacks.

- Sprinkle them on top of smoothies, keto ice cream, fudge, or muffin batter.

- Add them to your morning smoothies, shakes, or yogurt for a chocolatey twist.

- Bake them into brownies, cookies, cakes, or muffins as a crunchy alternative to chocolate chips.

- Make fat bombs with coconut oil and cacao nibs for a satisfying and energising treat.

- Create a brewed chocolate drink by grinding the nibs and adding them to a drip or pour-over coffee maker.

- Use them as a crunchy topping for keto granola or yogurt.

Using cocoa nibs in keto baking

Cacao nibs are a versatile ingredient that can be used to add texture, flavour, and visual appeal to keto bakes. They are unprocessed cacao beans that have been peeled, dried, fermented, and coarsely chopped, resulting in crunchy, bitter chocolate crumb-like pieces.

Using Cacao Nibs in Keto Baking

When using cacao nibs in keto baking, it is important to note that they cannot be used as a direct replacement for chocolate chips as they do not melt and are not as sweet. However, they can be added to a variety of keto-friendly recipes to enhance the flavour and texture.

• Sprinkle cacao nibs on top of keto bakes like muffins, cookies, and brownies for added crunch and a chocolatey flavour.
• Fold cacao nibs into keto batter or dough for recipes like chocolate chip cookies, brownies, or sweet breads.
• Cacao nibs pair well with other keto-friendly ingredients such as coconut, nuts, and cinnamon. Consider adding them to keto coconut oil fat bombs or a keto cacao coconut granola.
• For a unique twist, try using cacao nibs in savoury keto recipes like brownies or cookies made with savoury ingredients.
• When storing baked goods with cacao nibs, consider keeping them in an airtight container in the refrigerator to maintain freshness and crunch.

Choosing Cacao Nibs

When choosing cacao nibs for keto baking, look for products that are certified organic, non-GMO, and free from added sugars or artificial ingredients. Check the ingredient list to ensure the cacao nibs are the only component and watch out for hard shells or stems that may be included.

Some popular brands of cacao nibs that are certified keto-friendly and highly rated for their flavour and texture include:

• Viva Naturals Organic Cacao Nibs
• KakaoZon cacao nibs
• Anthony's Organic Cacao Nibs

Nutritional Benefits

In addition to their flavour and texture, cacao nibs offer several nutritional benefits that make them a great choice for keto baking. They are a good source of:

• Polyphenols
• Iron
• Magnesium
• Phosphorus
• Manganese
• Copper

Adding cocoa nibs to smoothies

Cacao nibs are a great addition to smoothies, providing a crunchy texture and extra chocolate flavour. They can be added to a variety of smoothie recipes, including those that are keto-friendly.

Tips:

• Cacao nibs can be blended into the smoothie or sprinkled on top as a garnish.
• For a thicker, creamier texture, use frozen fruit, such as bananas or blueberries, or add ice.
• If you're not using a frozen banana, you may want to add a touch of sweetness with medjool dates, maple syrup, honey, or stevia.
• For an extra protein boost, add a scoop of your favourite protein powder or some Greek yoghurt.

Banana Cacao Nib Smoothie with Peanut Butter:

This smoothie combines banana, cacao nibs, peanut butter, vanilla extract, sea salt, and almond or coconut milk. It can also include coconut yoghurt or lactose-free kefir for probiotics.

Ingredients:

• 2 tablespoons peanut butter
• 1 tablespoon raw cacao nibs
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon coarse sea salt
• 3/4 cup almond or coconut milk
• 1/4 cup coconut yoghurt or lactose-free kefir (optional)

Method:

Combine all ingredients in a blender or food processor and puree until smooth. Transfer to a glass and garnish with extra nibs if desired.

Banana Cacao Recovery Smoothie:

This smoothie is a great post-workout drink, naturally sweetened with dates and bananas, and loaded with potassium and carbohydrates for hydration and regeneration.

Ingredients:

• 1 1/2 cups frozen banana, peeled and chopped
• 4 dates, pitted and soaked for 10-20 minutes
• 1/2 cup unsweetened non-dairy milk
• 2 tablespoons cacao nibs, plus more for garnish (optional)
• 1 teaspoon vanilla extract
• Coconut flakes for garnish (optional)

Method:

Place all ingredients, except the garnish, in a blender and puree until smooth. Pour into a glass, garnish with coconut flakes and extra cacao nibs, and enjoy!

Banana Cacao Smoothie:

This smoothie has a creamy, chocolatey taste and includes frozen banana, cacao powder, and cacao nibs for added texture.

Ingredients:

• 3/4 cup unsweetened almond or oat milk
• 3/4 cup frozen blueberries
• 1 tablespoon almond butter or other nut butter
• 1 tablespoon cacao powder
• 1 tablespoon cacao nibs

Method:

Place all ingredients in a high-powered blender and blend until smooth. Adjust ice or liquid amounts to your desired consistency. Pour into a glass and top with additional cacao nibs if desired.

With these recipes and tips, you can easily incorporate cocoa nibs into your smoothies to enhance the flavour and texture while also enjoying their health benefits!

Making keto ice cream with cocoa nibs

Ingredients

• 2 cups of coconut milk
• 1/3 cup of erythritol, xylitol, or sweetener of choice
• 1 1/2 tsp of pure vanilla extract or vanilla bean paste
• 1/4 cup of cocoa powder
• 1/4 cup of cocoa nibs

Method

• Stir together the coconut milk, sweetener, salt, and vanilla extract.
• If you are making chocolate ice cream, stir in the cocoa powder too.
• If you have an ice cream maker, prepare the machine according to the manual specific to your brand and model. (Some models need to be frozen ahead of time.)
• Churn according to the manufacturer's instructions.
• For a no-churn version without an ice cream maker, freeze the mixture in ice cube trays, which can be purchased for a low cost at most grocery stores or home stores.
• Then, blend the frozen ice cubes in a high-speed blender, or thaw them enough to blend in a food processor or a regular blender.
• You can eat the ice cream as-is, or freeze it for an hour or so for a firmer texture.
• Finally, add the cocoa nibs into the mixture toward the end of the churning process if you can, or fold them into the ice cream when you empty the machine's ice cream bowl.

Using cocoa nibs in fat bombs

Fat bombs are bite-sized keto treats that are high in fat. They are usually made with coconut oil, cacao powder, heavy cream, nut butter, and a sweetener. Cocoa nibs are a great addition to fat bombs as they provide texture, flavor, and visual appeal. Here are some ways to incorporate cocoa nibs into your fat bombs:

Coconut Oil Fat Bombs with Cocoa Nibs and Flake Salt

This recipe creates vegan, keto-friendly fat bombs. It uses coconut oil, cacao powder, liquid stevia drops, and flake salt or sea salt, in addition to the cocoa nibs. First, whisk together the melted coconut oil, cacao powder, and stevia. Then, distribute the mixture into a muffin pan and sprinkle cocoa nibs on top. Put the pan in the freezer for 5 minutes, then sprinkle on more cocoa nibs and salt before returning to the freezer until frozen.

Cocoa Peanut Butter Fat Bombs

For a gluten-free, keto, vegan, and low-sugar option, try these cocoa peanut butter fat bombs. To make them, combine roasted peanuts, shredded coconut, coconut butter, peanut butter, cacao powder, flax meal, hemp seeds, and a Medjool date (optional) in a food processor or blender. Process until the mixture sticks together, then pulse in the cocoa nibs. Form the mixture into balls and chill in the fridge.

Basic Cocoa Fat Bombs

Start by melting coconut oil in a pan or microwave, then let it cool. Next, add the remaining ingredients: heavy cream, cacao powder, almond butter, stevia, and cinnamon (optional). Mix well, then pour the mixture into moulds or an ice cube tray. Place in the freezer for 10 minutes, then sprinkle cocoa nibs on top and return to the freezer until set.

Other Ideas

Cocoa nibs can also be sprinkled on top of smoothies, keto ice cream, fudge, or muffin batter. They can be added to chocolate smoothies, chocolate chip pancakes or cookies, sweet breads, or chocolate candies. Get creative and experiment with different combinations!

Making granola with cocoa nibs

Ingredients:

• 2 cups of nuts (almonds, pecans, walnuts, hazelnuts, etc.)
• 1 cup of mixed seeds (sunflower, pepitas, hemp, etc.)
• 1 cup of unsweetened flaked coconut
• ⅓ cup of sweetener (erythritol or Swerve Sweetener)
• ⅓ cup of coconut oil, melted
• 1 egg
• A pinch of salt (optional)
• Cinnamon powder (optional)
• Other spices of your choice (optional)

Instructions:

• Preheat your oven to 300°F and line a large rimmed baking sheet with parchment paper.
• Combine the nuts and seeds in a food processor and pulse until you get a coarse mixture with some bigger pieces remaining.
• Transfer this mixture to a large bowl and add the flaked coconut, sweetener, and salt (if using).
• Drizzle the melted coconut oil over the mixture and stir to combine.
• Add the egg and toss until the mixture starts to clump together.
• Stir in the cacao nibs.
• Spread the granola mixture evenly on the prepared baking sheet.
• Bake for 20 to 30 minutes, stirring frequently, until it turns golden brown.
• Remove from the oven and let it cool completely before serving or storing.

This granola will stay fresh in an airtight container at room temperature for up to four weeks, or you can store it in the fridge for several weeks. You can also freeze it for up to six months.

Feel free to customise your granola by adding other spices like cinnamon, cardamom, or vanilla. You can also add dried fruits like cranberries, apricots, or prunes for a touch of sweetness. Enjoy your homemade keto granola as a delicious and healthy breakfast or snack!

Frequently asked questions