WHAT IS A KETO FAT BOMB?
Eating something called a fat bomb goes against everything our mothers taught us. For me, I picture small balls of peanut butter and chocolate that my mother used to make at Christmas time. They were amazingly delicious, but FULL of sugar, and caused a stomach ache after the second ball. Fat bombs, on the other hand, are small balls of healthy fat, and other ingredients, that you will eat as part of your Keto Diet. They act as little boosts of energy throughout your day. Fat bombs will be high in healthy fat and low in carbohydrates. Unlike my mother’s Christmas treats, these indulgences are a healthy and necessary part of your Keto Diet.
The best way to understand a Keto fat bomb, is that it is the Keto version of an energy bar, but instead of glucose or carbs, these “energy balls” are high in Healthy Fat.
Keto Fat Bombs can be both savory or sweet. There are many recipes available to you, but once you get the basics down, you will be able to make a variety of fat bombs in a short amount of time.
WHEN CAN I EAT A KETO FAT BOMB?
Keto Fat Bombs are an essential part of your daily Keto Diet. Once you obtain ketosis,and have trained your body to burn healthy fats as energy, these small balls of energy will give you a boost and see you feeling full throughout the day!
GREAT TIME FOR KETO FAT BOMBS:
- Pre/Post workout
- A mid-day snack
- To fulfill your daily caloric intake
- An energy boost
- A quick breakfast
KETO FATS BOMBS: THE BASICS
One thing you won’t be, while on the Keto Diet, is hungry. Since you will be eating food that is packed with healthy fat, you will find yourself filling up easily. For that reason, Keto Fat Bombs are made in small, bite-sized portions. Though they are delicious, it is difficult to eat too much of each fat bomb, as these savory little balls are packed full of healthy fats and filling ingredients.
YOU WILL NEED 3 MAIN INGREDIENTS:
1. Healthy Fats 2. Flavoring 3. Texture Once you have your basics, you can make any number of healthy and delicious Keto Fat Bombs. Experiment with the basics, and the provided recipes, to keep your palette satisfied daily.
1. HEALTHY FATS
The key to the keto diet is that you will be eating HEALTHY fats. Once you have achieved ketosis, these healthy fats will be burned into energy. 
WHAT ARE THE HEALTHY FATS FOR YOUR KETO FAT BOMB?
You have tons of options to make both sweet and savory Keto Fat Bombs. I recommend buying some of your favorite ingredients and mix and matching the fat bombs! We picked out some recommended products on amazon below, or you can find them at most grocery stores.
- Cacao Butter
- Coconut Butter
- Coconut Oil
- MCT Oil
- Almond Butter
- Special Oil
- Coconut Milk
- Coconut Cream
- This is the solid part of the refrigerated can of coconut milk
- Ghee
- Ghee is expensive to buy, but can be made very simply at home. Ghee is clarified, unsalted butter. Even those with an intolerance to butter can handle ghee. This form of butter is intensified, as it is full of flavor and packed with nutrients. See the Easy Ghee recipe included at the end of this post.
- Butter
- Preferably unsalted, organic, grass fed
- If you are sensitive to dairy products, use another option
- Bacon Fat
- Avocado
- Avocado Oil
- Cheese
- Heavy Cream
- Sour Cream
Side note: Using healthy fats high in MCT Oil will help you achieve the best results. Many Keto Dieters will start their day with MCT enriched coffee to boost their metabolism. MCT Oil has many benefits, both physical and mental.
2. FLAVORING
You have lots of options for flavoring your Keto Fat Bombs. There are all sorts of studies regarding the best sugar substitutes. Your best bet is to stick with naturally occurring sweeteners, since these don’t cause blood sugar or insulin spikes. You can choose the sugar substitute of your choice, but always check the ingredients first. You will want to look for pure sweeteners, and stay away from fillers like maltodextrin, dextrose, polydextrose, etc. These fillers not only cause spikes in blood sugars, but add carbs to your sweetener. The two sugar substitutes that best fit these qualifications are stevia and erythritol, both in liquid form. Sugar-free may sound scary! But don’t freak-out just yet. On Keto you can have moderate amounts of sugar-free Belgian chocolate or 100% cocoa chocolate. Phew!
FLAVORING OPTIONS FOR YOUR KETO FAT BOMBS:
These are delicious and safe to use with your diet:
- Stevia — Liquid Form
- Erythritol
- Sugar-free Vanilla Extract
- Sugar Free Chocolate
- 100% Dark Chocolate
- Cacao Powder
- Salt
- Peppermint Extract
- Turmeric
- Spices
- Low-carb Maple Syrup
- Cinnamon
- Berries (low sugar like blackberries or blueberries – use a small amount )
- Lemon Juice
3. TEXTURE
When on the keto diet, you have to be careful about your intake of nuts and seeds. Some nuts and seeds are high in carbohydrates, so obviously they need to be avoided. The being said, you will want to choice heathy its and seeds to add texture to your Keto Fat Bombs.
TEXTURE OPTIONS FOR YOUR KETO FAT BOMBS:
- Almonds
- Avocado
- Coconut flour
- Pecans
- Walnuts
- Chia Seeds
- Cacao Nibs
- Chopped herbs
- Shredded Coconut
- Chopped cooked meat (like steak, salmon, or salami)
- Bacon Bits
- Be sure to choose Sugar-Free if you are not making your own
- Low-carb fruits (like tomatoes or berries)
- Low-carb vegetables (like onions or scallions)
KETO FAT BOMBS: IN JUST 3 EASY STEPS!
Now that you understand the basics of Keto Fat Bombs, you are ready to make them! If you food prep, you will want to make a variety to store in your refrigerator for the next week. Always store your fat bombs in the refrigerator., since most of the fats contained in the Keto Fat Bombs ill be liquid at room temperatures. Stored in an airtight container, your fat bombs should last 1-2 weeks. If you would like them to last longer, you can always freeze them, but you will need to thaw them before eating. You will want to invest in a muffin pan with a liner, to keep from getting messy while baking. Since these are small bites, a mini-muffin pan is the best investment.
STEP 1:
Mix your chosen ingredients in a large mixing bowl, or a food processor. If you are using a solid healthy fat, such as coconut oil, melt slightly in a microwave or stove.
STEP 2
Pour your mixture into your lined muffin pan, or lined baking pan, or form into small balls.
STEP 3:
Refrigerate or freeze for several hours until the mixture is solid. If you used a baking pan, cut your bombs into slices for easy consumption.
EASY GHEE RECIPE
INGREDIENTS:
- 16 Ounces (1 pound) of unsalted, organic, grass fed butter
EQUIPMENT:
- A Medium Sized Saucepan
- A Fine Wire Mesh Strainer
- A Cheesecloth (Can be purchased at any store with a home good section. They are as inexpensive as $1 at a retailer such as Walmart)
- A spoon
- A 16-ounce (or larger) measuring cup
- A jar for storage
INSTRUCTIONS:
- Cut the butter into cubes and place into the saucepan. Smaller cubes will melt faster.
- Cook for about 10-15 minutes. This time will vary based on your stove. During this cooking time, you will see the butter go through several stages, First, it will foam, then bubble. Then, it will seem to almost stop bubbling and start to foam again. When the second foam happens, your ghee is done! The butter should be a bright gold color and there should be reddish brown pieces of milk solids at the bottom of the pan.
- Let your ghee cool for 2-3 minutes. As it is cooling, line the wire mesh strainer with several layers of cheesecloth. Slowly pour the slightly cooled ghee through the wire mesh strainer. Discard the milk protein caught in the cheesecloth.
- Store the ghee at room temperature, but it can also be stored in the fridge. It will last up to a month at room temperature, and even longer in the fridge.
- Don’t forget that your ghee is much more flavorful than butter, so use sparingly.
5 QUICK AND EASY KETO FAT BOMB RECIPES
- You know the steps, and you’re ready to start making and eating your Keto Fat Bombs. Don’t feel quite comfortable throwing them together? Here are 5 Easy Keto Fat Bomb Recipes to get you started.
COCONUT FAT BOMBS
Makes: 12 servings INGREDIENTS:
- 1 can Coconut Milk
- 3/4 cup coconut oil
- 1 cup unsweetened coconut flakes
- 20 drops Liquid Stevia
- (optional) add a few drops of Special Oil to help burn stubborn fat
INSTRUCTIONS:
- Add coconut oil to a large mixing bowl. Microwave for 20 seconds to melt.
- Add stevia and coconut milk to the warm coconut oil. Mix to combine.
- Lastly, add coconut flakes and mix.
- Pour into lined mini muffin pan and place in the freezer for 1 hour.
- Store in the freezer and Enjoy!
NUTRITION:
Calories: 89.1 kcal Fat: 9.7g Protein: 9.7g Carbs: 0.87g
BACON EGG KETO FAT BOMB
Makes: 6 servings
INGREDIENTS:
- 2 large eggs
- 4 slices bacon
- 4 tbsp butter
- 2 tbsp Mayonnaise
- salt and pepper to taste
- (optional) add a few drops of Special Oil to help burn stubborn fat
INSTRUCTIONS:
- Preheat the oven at 350 F.
- On a baking sheet lined with baking paper, place the bacon strips. Lay the bacon strips out flat, leave space so they don’t overlap. Bake around 10-15 minutes until they are cooked and turned brown. Remove bacon and let it cool down, then chop into small pieces. Reserve the remaining fat from the tray. You will use it later for the fat bombs.
- For the Bacon Egg Fat Bombs: Boil the eggs and remove the shell. Shred the eggs and mix with butter, mayonnaise, salt, pepper, and a half bacon fat (bake tray residue). Chill in refrigerator for half an hour.
- When the mixture is firm, remove from the fridge and form separate spheres using a teaspoon and your hands. You should make 6 egg balls.
- Crumble bacon, and place flat plate. Roll the spheres until all sides of the spheres are well covered with bacon bits.
- Enjoy!
NUTRITION:
Calories: 190 kcal Fat: 18g Protein: 6.9g Carbs: 0.3g
CHOCOLATE ALMOND KETO FAT BOMB
Makes: 10-15 servings INGREDIENTS:
-
-
- 1 cup almond butter
- 1 cup coconut oil
- ½ cup cacao powder or try it with a free sample of Sugar-Free Chocolate
- ¼ cup coconut flour
- Stevia, or sweetener of choice, to taste
- 10-15 whole almonds
-
INSTRUCTIONS:
-
-
- In a small saucepan, melt the coconut oil and almond butter. Mix in coconut flour, cacao powder, and stevia.
- Chill mixture in fridge, then form 10-15 balls.
- In the middle of each ball hide an almond.
- Store in fridge until you’re ready to eat them.
-
NUTRITION:
Calories: 260 kcal Fat: 26g Protein: 4g Carbs: 6g
KETO CREAM CHEESE TRUFFLES
Makes: 24 servings
INGREDIENTS:
- 16 oz of softened cream cheese
- ½ cup of divided unsweetened cocoa powder or try it with a free sample of Sugar-Free Chocolate
- 4 tbsp of swerve confectioners
- 1 tbsp of heavy whipping cream
- 2 tbsp of water
- ¼ tsp of liquid Stevia
- 1 tsp of instant coffee
- ½ tsp of rum extract
- 24 paper candy cups for serving
INSTRUCTIONS:
- In a large bowl add the 1/4 cup of cocoa powder, cream cheese, water, swerve, instant coffee, stevia, rum extract, and heavy whipping cream.
- Whip all ingredients together with an electric hand mixer.
- Cool in the fridge for 30 minutes.
- Spread the remaining 1/4 cup of cocoa powder out. Roll small balls in the palm of your hand, then roll the balls in the cocoa powder. You should make about 24 balls total.
- Place the balls into small paper candy cups for nice presentation.
- Chill n the fridge for 30-60 minutes before serving.
NUTRITION:
Calories: 72.71 kcal Fat: 6.97g Protein: 1.23 Carbs: 1.67g
BACON AND GUACAMOLE FAT BOMB
Makes: 6 servings INGREDIENTS:
-
- 1/2 large avocados
- 1/4 cup of ghee, softened to room temperature
- You can substitute butter of preferred
- 2 cloves crushed garlic
- 1 small chopped chili pepper
- You can substitute crushed red pepper flakes to taste, but you lose the texture
- 1/2 small white onion, diced
- 1 tbsp fresh lime juice
- black or cayenne pepper
- 1/4 tbsp salt
- 1/4 tbsp chopped cilantro
- 4 slices of large bacon
- You can substitute sugar free bacon bits, but you will need bacon grease
- (optional) add a few drops of Special Oil to help burn stubborn fat
INSTRUCTIONS:
Bacon
- Preheat the oven to 375 Degrees. Place the strips of bacon on a baking tray lined with baking paper. Be sure that the bacon does not overlap.
- Once heated, place the bacon in in the oven for about 10-15 minutes. You will need to check on bacon, as the cooking time depends on the thickness of bacon slices.
- When done, remove and set aside to cool.
Guacamole
- Half the avocado and de-seed. Add avocado, chili pepper, cilantro, ghee/butter, crushed garlic, lime juice, salt and pepper into a bowl.
- Mash using a potato masher, food processor, or fork until well combined. Add the diced onion and mix well.
- Add bacon grease from the bacon tray. Mix well.
- Place in the refrigerator covered with foil for 20-30 minutes.
Combine
- Crumble bacon in a separate bowl.
- Remove guacamole from the fridge, and use an ice cream scoop or spoon to create 6 balls.
- Roll each ball in the bacon crumbles, and place on a tray,
- Place your balls in the refrigerator.
- Enjoy!
NUTRITION:
Calories: 156 kcal Fat: 15.2g Protein: 3.4g Carbs: 2.7g
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