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FAT BOMBS are the key to me sticking with keto. For those of us with a sweet tooth, the struggle is R-E-A-L! No joke, the hardest part of eating keto for me has been limiting the sugary, sweet and cake like food. I absolutely love any kind of cake with icing.
Let me share with you what I’ve learned about fat bombs since getting serious about a keto lifestyle for myself.
What Are Fat Bombs?
Simply put, fat bombs are treats/snacks that are high in fat and low in carbs. The great thing about fat bombs is that they curb appetite and rev metabolism. Some people claim they give them energy as well. Wow. I’ll try anything a couple of times, if it will give me energy to keep up with the girls.
Fat bombs contain healthy fats. Eating healthy fats help us lose fat by improving metabolism, balancing hormones and eliminating constant cravings. For those of you who are interested, the fat bomb is made up of 85-90% fat. They have the potential to jump start the beginner keto eater into ketosis. And whether you’re a beginner, or one who has been following this way of eating for years, the ketones will be a benefit. Higher fat intake helps your body burn more fat for fuel and stay in ketosis.
Sweet Treat or Meal Replacement
Fat bombs can be used as a sweet treat and are a great way to increase your fat intake for the day. I have a friend who suggested I use these as a meal replacement during the day, when I’m on the go, instead of eating fast food. The versatility of recipes will determine if it’s a treat for you, or more like a meal. Fat bombs aren’t just sweet. They can be as flavorful and rich as you desire.
How To Make Fat Bombs
Anyone can make fat bombs. To make them you need a fat base, flavored ingredients, a sweetener (if making a sweet one) and ingredients to add texture, if wanted. Once made, you will want to store them in the refrigerator. You can freeze them as well. I prefer to make fat bombs in batches to last me through the week. I use mini muffin pans.
My best friend uses silicone muffin pans instead. But if money is tight and you’re sticking to a budget don’t let that stop you. Just use what you have in the house. I’ve had to use parchment paper as well – just roll the ingredients into ball form, place on the parchment paper and then place in the fridge.
Steps to Follow
1. Choose your base, which is your fat.
Some common fats to use are coconut oil, grass-fed butter, cream cheese and coconut cream. If you’re sensitive to dairy, like myself, some dairy-free options for you are ghee, coconut oil, coconut cream or cocoa butter.
2. Add other ingredients (making sure they’re approved for keto diet).
Some flavors to consider would be cinnamon or ginger, cocoa powder, melted dark chocolate, vanilla, berries, bacon bits, seeds and coconut flakes.
If you’re making a sweet fat bomb you may want to add concentrated flavors and subtle sweetness. For this, add flavored extract such as vanilla, almond, lemon or peppermint. If you’re looking for more sweetness, add a few drops of liquid stevia.
Next, add ingredients that add texture (crunch), such as chopped nuts. If you want something chewy then add shredded coconut.
3. Mix the ingredients together.
There’s more than one way to do this but the most common is to mix the ingredients together, into ball or bar form. You can do this by melting or softening your fat and then mixing together the other ingredients by hand or with a blender/processor. Once done, transfer onto a tray, plate or muffin pan and then place in the fridge. Don’t forget you can freeze them as well. And you’re done!!! Your first batch of fat bombs to keep you on track.
Don’t be afraid to experiment with a combination of ingredients. Below you will find recipes that I’ve tried and were pretty easy to prepare. I’m using these until I get brave enough to create my own. I’ll have to include an update. I hope you enjoy the following fat bomb recipes and ideas!
Fat Bomb Recipes:
Craving Buster Fat Bomb
Image and recipe courtesy of Living Well Mom.
I’m including this recipe because it’s simple and low in sugar. In addition to limiting my sugar intake, I’m also trying to decrease the amount of artificial sweetener I use on a daily basis. This is mainly because they seem to trigger bad headaches. What’s great about this recipe is that you can make a single serving or a batch. Let me be honest, I didn’t like these right away because they didn’t taste sweet enough. However, after about the third day I found these to satisfy my sweet craving while at the office. Anything to help me stay on track!
Creamsicle Melts Recipe
Image and recipe courtesy of i Save A to Z.
I’m not a fan of the flavor of creamsicles, however, this was delicious! My kiddos asked to taste them and they’re kid approved for after school snack, to hold them over until I get home in the evenings to cook dinner. It only takes 3 ingredients to make this yummy fat bomb. You can’t beat that!
White Chocolate Fat Bomb
Image and recipe courtesy of Low Carb Yum.
Cocoa butter, coconut oil and vanilla stevia drops. Simple right?
Vanilla Mocha Fat Bomb Pops
Image and recipe courtesy of Low Carbe Diem.
Requires more ingredients than the other recipes I’ve included, but so well worth it. I added espresso to my batch and had it for a mid-morning snack. It totally satisfies my hunger and tastes yummy, all at the same time.
Four Spice Fat Bombs
Image and recipe courtesy of Low Carbe Diem.
Never would have thought to mix ginger, cinnamon, cloves and nutmeg together. The flavors definitely complement one another. Just mix the ingredients and refrigerate for 15 minutes. I have even done this before work, in the morning, after waking up.
Pumpkin Pie Fat Bomb
Image and recipe courtesy of Root and Revel.
This recipe is higher in carbs and sugar than I typically like. However, I will eat this on days that I allow a higher carb count.
Cream Cheese Truffles
Image and recipe courtesy of Keto Resource.
I love anything with cream cheese so these were quite tasty and easy to make to carry to work.
Bacon and Guacamole Fat Bomb
Image and recipe courtesy of KetoDiet Blog.
This is a savory, not a sweet recipe. I’ve had these for lunch, as a meal replacement. I’ve also had these for a mid-afternoon snack; definitely does the trick and very filling. You will not be hungry after this one.
Image and recipe courtesy of Heal Clinics.
I love cheesecake, and I’m willing to try anything that somewhat resemble the real thing. Naturally, I was drawn to this recipe because of the cream cheese. This is a simple and great 4 ingredient recipe that will satisfy your cheesecake craving.
Coconut No-Bake Fat Bombs
Image and recipe courtesy of Ketovale.
These will definitely satisfy your sweet tooth. They don’t require freezing and they can be eaten at room temperature. However, I found the taste to be richer and more fulfilling after sitting in the fridge for a few hours first.
Bacon Wrapped Mozzarella Sticks
Image and recipe courtesy of Eat Fat Lose Fat.
Can I just say yummy! I make these a lot on the weekends to snack on, to stay on track and from eating out when I get the kids food. I can’t eat a lot of bacon, as it triggers headaches but I can eat 2 of these at a time and be alright. They’re very filling and kid approved – as my girls often try to take them from me.
Savory Salmon Fat Bombs
Image and recipe courtesy of Keto Diet.
For those of you looking to increase your fat without added sweeteners this is the solution. These are easy to prepare and can be paired with crunchy lettuce or even pork rinds. I’ve found these to work great when I’m at the office and want to snack on something that’s not sweet.
There you have it, some easy fat bomb recipes to get you started. I hope that you find the recipes to be easy and yummy, and make a difference on your keto journey.
Products for fat bomb making: