Keto Fat Bomb
What It Is, Benefits, & How to Make Them
Ketosis is a physiological condition wherein the body shifts from converting carbs to energy into a state where it uses fat as an energy source.
Ketosis is typically induced by adopting a low-carb, high-fat diet, although it can also be brought on in small doses via the ingestion of keto supplements.
Ketosis was first lauded a century ago as a way for young people beset by adolescent epilepsy to obtain a measure of relief, but today it's known primarily for its ability to promote dependable, sustainable weight loss.
Now, let's get into the basics of what a fat bomb is.
What is a Keto Fat Bomb?
As you might imagine, if your body is running on fats then it's probably a good idea to give it what it wants. Enter the keto fat bombs.
The keto bomb has gained popularity as a way to start your day on the right dietary foot, as a snack that can provide you your needed energy during the afternoon hours, and as a pre-workout snack that will allow you to bring your exercise routines into the next dimension.
Keto fat bombs differ depending on who's making them, but most share similar characteristics. These are:
- Small size - Almost all keto recipes are small due to the fact that they are so high in fats.
- Healthy fats - Coconut oil or coconut butter contains healthy nutrients and so are staple ingredients when it comes to making the recipes.
- Nuts - Many keto recipes contain nuts because many types of nuts are high in fat. However, you have to be sure to pick the right ones to get the benefit from them.
- Perishable - The composition of fat bombs means you’ll want to store them in the fridge.
What are Its Benefits?
While it may seem counterintuitive that something called a "fat bomb" could be good for you, such is the world of weight loss and ketosis.
The fact is, if you are adhering to the low-carb ketosis diet and you are aggressive in your workout regimes, fat bombs are not just a kind of guilty pleasure -- they’re actually something of a necessity. The benefits of this type of supplemental snack are many and include:
- Providing your body with the ability to absorb a variety of fat-soluble vitamins including vitamin D, vitamin E and vitamin A.
- The ability of the keto bomb made with peanuts, olives and the like to lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
- The ability to slow down the digestion and breakdown of carbohydrates into sugar to keep blood sugar levels stable (a well-known effect of the keto diet and a big reason many people with diabetes adopt it). This process also lets you feel fuller for more extended periods of time and thereby staves off binge snacking or general overeating.
- The coconut oil used to make keto fat bombs has been shown to be an ideal weight loss accelerant. You should avoid the ones that eschew coconut oil in favor of another kind.
Let's Get Into The Basics First...
There are as many different ingredient lists for keto fat bombs as there are keto diet chefs out there, but almost every one of them shares a certain similarity in the way they are made (they also share the coconut oil mentioned above, or at least they should). Here are some tips on how you can get started on making them and what you need to know beforehand.
- Determine the ingredient list and gather all necessary ingredients.
- Mix the ingredients in a bowl, blender or food processor depending on what the particular recipe calls for. If the coconut oil component is in solid form, be sure to put it in the microwave or stove for a short time to melt it a bit.
- Once all the ingredients have been mixed to your liking, place a small amount of it into muffin cups or form it into little balls, each one no more than a couple of bites in size, and place them onto a plate or baking sheet.
- Either freeze for the prescribed amount of time or refrigerate to solidify the mixture. Large ones can be sliced into more reasonable sizes once they’ve hardened.
That's it. The most challenging part (which isn't really that difficult) is gathering the necessary ingredients. After that, the process is pretty straightforward and will result in you having a supply of these delicious keto friendly treats on hand. Now, it's time to get into those precious little recipes.
8 Perfect Keto Fat Bomb Recipes & How to Make Them
#1 Ultimate Chocolate
The ultimate chocolate recipe is probably the most common type of keto fat bomb recipe, perhaps because it's the yummiest. I know a bunch of you are already salivating by just the thought of it so let's get right into it.
Ingredients:
- 5 oz salted butter (melted)
- 2 teaspoons of Stevia or another sugar substitute
- 3/4 cup of coconut oil
- 5 oz almond butter
- 1 1/2 oz cocoa powder
Instructions:
- Stir ingredients into a large bowl and mix well.
- Place the mixture into cupcake or muffin holders.
- Place in the freezer for 30 minutes and enjoy.
#2 Macadamia Chocolate
Macadamias have never tasted as good as they do in this keto chocolate fat bomb recipe. And with the combination of all these ingredients, you are sure to get the most out of this snack.
Ingredients:
- 2 oz cocoa butter
- 2 tablespoons cocoa powder (unsweetened)
- 4 oz chopped macadamia nuts
- 2 tablespoons sugar substitute
- 1/4 cup of coconut oil
Instructions:
- Slowly melt the cocoa butter in a small saucepan.
- Add the cocoa powder to the melted cocoa butter.
- Add the sugar substitute (can be Swerve or a similar brand) and mix thoroughly.
- Add the chopped macadamias and stir.
- Pour into molds and let cool.
- Place in fridge to solidify.
#3 Tangy Lemon
Everyone loves a keto chocolate fat bomb but here’s a tangy twist for those that like their sweets to have a fruity edge. This easy-to-make recipe will surely captivate you so watch out for that!
Ingredients:
- 4 tablespoons slightly melted butter
- 4 tablespoons coconut oil
- 4 ounces of cream cheese, slightly softened
- 3 or 4 tablespoons sugar substitute (your choice)
- Freshly squeezed juice of 1/2 lemon
Instructions:
- Mix the butter and cream cheese together.
- Add the coconut oil and sugar substitute and blend.
- Add lemon juice and mix thoroughly.
- Put them for 30 minutes in the freezer to set them up then store them in the fridge.
#4 Salmon
The ultimate keto savory fat bomb. This one will have your mouth watering from the minute you bring the ingredients out onto the counter. If you're into salmon or seafood in general, then this is the right one for you.
Ingredients:
- 1/2 cup cream cheese (softened)
- 1/3 cup salted butter
- 2 oz fresh smoked salmon
- 1 tablespoon of freshly squeezed lemon juice
- 1 ½ tablespoons of fresh chopped dill
- Pinch of sea salt
Instructions:
- Place the salmon, butter and cream cheese in a food processor.
- Add fresh dill and lemon juice, then blend until smooth.
- Make small balls of the mixture (2 tablespoons each should do it) and place on a tray.
- Garnish with dill and refrigerate until firm.
#5 Pumpkin Cheesecake
It doesn’t have to be late October with leaves falling gently from the trees for you to enjoy this pumpkin cheesecake keto fat bomb recipe. With every single tasty bite, you are guaranteed to get the healthy fats you need and jumpstart your ketosis faster than anything.
Ingredients:
- 1/2 cup salted butter
- 3 oz cream cheese
- 1/4 cup of chopped pecans
- 4 tablespoons of your favorite sugar substitute
- 1/2 cup of pureed pumpkin
- 1 teaspoon of ground cinnamon
- 2 teaspoons of vanilla extract
- 1/2 teaspoon of pumpkin spice
- Dash or two of salt (your choice)
Instructions:
- Melt the butter in a small saucepan.
- When it is completely melted, add pureed pumpkin while whisking continuously.
- Add cream cheese, pecans, sweetener, and spices.
- Whisk until mixture is smooth.
- Add vanilla extract and salt.
- Mix and remove from heat.
- Pour mixture onto baking sheet lined with wax paper.
- Sprinkle pecans on top then place in freezer overnight.
- Slice and enjoy.
#6 Orange Pecan
You love oranges, you like pecans, and you love great taste, which means you’ll love this quick keto fat bomb recipe. With our simple guide, you can make this snack without breaking a sweat.
Ingredients:
- 1/2 tablespoon butter, softened and unsalted
- 1/2 teaspoon orange zest, finely grated
- 4 pecan halves
- Pinch of sea salt
Instructions:
- Toast the pecan halves for 8 minutes at 350°.
- Set aside to cool.
- Mix the butter, orange zest and salt, then whip until creamy.
- Spread the mixture between 2 pecan halves sandwich-style and enjoy.
#7 Keto Ice Cream
When you thought you’d seen it all when it comes to delectable fat bombs, we then offer this for your consideration. It’s the combination of fat bombs and homemade ice cream that will make you grateful you went all keto.
Ingredients:
- 1 cup peanut spread (Walden Farms would be our choice)
- 1 cup of heavy whipping cream
- 1 cup sugar substitute of your choice
- 3 scoops of your favorite protein powder
Instructions:
- Pour the heavy cream into a mixing bowl and whip until frothy.
- Add protein powder and mix on “low” until thoroughly blended.
- Add the sugar substitute and continue mixing on low.
- Pour the mixture into the slots of a muffin tin.
- Place in freezer overnight and enjoy.
#8 Maple Butter and Bacon
Say again? No need to. You heard it right. This is one keto fat bomb recipe you’ll never forget. With maple, butter, and bacon in it, you'll feel like it's Christmas morning all over again after every bite.
Ingredients:
- 8 oz softened cream cheese
- 1/2 cup butter (salted or unsalted, your choice)
- 4 tablespoons coconut oil
- 4 teaspoons bacon fat
- 1/4 cup maple syrup (sugar-free)
- 8 strips crispy bacon
Instructions:
- Set aside 2 strips of the bacon.
- Combine all the other ingredients in a microwave-safe bowl.
- Melt everything in the microwave in 10-second intervals while checking in between.
- Pour into a baking pan and place in freezer for 30 minutes or until firm.
- Crumble the remaining bacon strips and sprinkle on top.
- Slice and enjoy.
A Cautionary Word to the Wise
Fat and the amount that a person should be ingesting is the kind of thing that elicits heated debate and more than a little confusion. There is no doubt that even if you are not on a keto diet, your body requires fat for a variety of physiological reasons too numerous to get into here.
If, however, you are an adherent of the keto lifestyle, then fat becomes even more important because ketosis requires it to create energy instead of carbohydrates. That said, too much of a good thing is never a good thing, so keep the following points in mind to help guide your relationship with keto bombs and fats:
- While you’ll need fats to power your keto lifestyle, saturated intake should be carefully monitored and shouldn’t exceed more than 10% of your total daily intake of calories. Saturated fats have been authoritatively linked to conditions such as heart disease and high cholesterol and are typically found in red meat, eggs and other dairy products like butter, milk, and yogurt. Saturated fats are generally solid at room temperature.
- Unsaturated fats are usually, though not always, liquid at room temperatures and are gleaned from plant food sources such as avocados, olives, almonds, soybeans, and canola oil. Unsaturated ones can be helpful in lowering cholesterol and reducing the risk of heart disease.
- Trans fats have been the subject of numerous articles and scholarly studies in recent years. They’re typically created when healthy unsaturated ones are processed into a solid form to make them more useful as margarine or other products. Trans fat intake should be limited at most and if it’s possible, eliminated.
We hope you found this list of ultimate keto fat bomb recipes helpful. Don’t forget though that when it comes to fat bombs, moderation is the key. Good luck!
