The first time I heard the term Keto Fat Bombs, I wasn’t really sure what to expect. A ball of butter? And what was this bomb supposed to do? And – the big question – where was it supposed to do it? My total experience with what I considered fat bombs was when my butt size exploded and wouldn’t fit into my shorts anymore.
I doubt I’m much different from other people who have eaten something a later felt like a bomb actually went off in my innards and let me tell you – it was no diet I’d ever want to be on! I remember this one time … no, I’m not going to go there. You have the mental image.
Super happy to report that THIS bomb is of the awesome variety!
The first time I heard of what we now call fat bombs – before I’d ever heard the term ‘keto’ – was when I was experimenting with the HCG Protocol and they referred to it as Chocolate Crack. It wasn’t nearly as yummy as these we have today. Yay for imagination!!
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What are Keto Fat Bombs?
Keto Fat Bombs are small portions of deliciousness that are about 90% fat. They contain very little protein or carbs – if any at all. You can use them with a meal, as a snack – or even as a meal replacement.
You can make them suit any taste you have: sweet, savory, cheesecake, pie, truffles, candy bar, fudge – almost anything at all.
When I mention I’m going to make keto fat bombs, Danger always asks if it’s like a bath bomb. In some ways that’s correct but don’t limit keto fat bombs by the picture of bath bombs in your head. You know those cups of coffee you have that you add MCT or coconut oil, butter, and heavy cream to? Keto fat bombs. You can make keto fat bombs look like chocolate bars or truffles – any shape you want!
Most generally, keto fat bombs start with a fat base – butter, ghee, coconut oil, cream cheese etc. You can make them dairy-free by using a dairy-free high-fat base. You’re base usually a fat that is sold or just softened at room temperature. You’ll want to keep them refrigerated or frozen, though – depending on the type you make.
To that base, you add ingredients based upon the type of keto fat bombs you’re creating – sweet or savory. Bacon and cheddar cheese – as well as pepperoni – are great in savory bombs and your sweeteners, nut butter, nuts, extracts and cocoa powders for the sweeter ones.
Keep in mind, too, that keto fat bombs are not necessarily a shaped item that you can pick up to eat – like a piece of candy. You can make many spreads – or even Avocado Butter – that can also be classified as keto fat bombs. I have a fantastic recipe for Boursin cheese that goes awesome spread on a Keto cheese cracker or on a piece of celery.
Why Do I Want to Have Keto Fat Bombs in my Diet?
Keto fat bombs use fat as the fuel source since they are about 90% fat and are not a significant source of protein or carbs. For instance – you can add high-fat ingredients to things like Hasselback Chicken but the protein in the chicken won’t let it meet keto fat bomb macros. There is just too much protein.
These fat bombs are actually great for your mid-afternoon slump. They give you a little boost of energy much like you get when you have a protein bar except that they’re made from low carb high-fat ingredients. They are great for a small snack to get you to dinner or to pop in your mouth before your workout. The energy from them can keep you satisfied for a few hours! A super convenient source of energy plus healthy fats!
One thing you don’t want to do is use them as your main source of food. The energy is very concentrated – and a deficit of calories does still matter. I think of them like nuts – very tasty and easy to overeat if you’re not careful! Keep your head – and don’t overdo them.
Keto Fat Bomb Recipes
You know how much I like my 7’s but getting just 7 for this one was tough.
I promise sequels.
Drinkable Keto Fat Bombs
The quickest way for me to do a keto fat bomb is to drink it. If it’s the first thing in the morning and I’m not yet clicking on all cylinders I need something fast. This recipe for Bulletproof Coffee Drops from A Girl Worth Saving fits the bill!
The only thing I would change – for me – is the amount of butter and coconut oil. I prefer 1 tablespoon each of butter and coconut oil so I would do even amounts of ghee and oil. And I like super quick so I’d skip the step of making ghee and just buy it. So 1/2 cup each of oil and butter would give me 8 servings of 2 tablespoons each – just enough for an ice cube tray. I just like to keep things even 🙂
Here’s another one from A Girl Worth Saving – for Fat Bomb Hot Cocoa. It’s one of the best chilly weather keto fat bombs you can make!
Sweet Edible Keto Fat Bombs
I’m absolutely in love with ‘sea salt’ anything. You could put some ‘sea salted’ anything on an old shoe and I’d probably eat it. (Leather is low carb, right?) I came across this recipe for Sea Salted Chocolate Fat Bombs from Dirty Floor Diaries and I am smitten! The recipe calls for sunflower butter, which I had never heard of – so I looked it up. In my head, I was thinking ‘butter’, like dairy but it’s actually more like peanut butter. DUH. Sunflower Butter can be a bit pricey online so check out the price and see if you can get it a little cheaper close to home or substitute it with peanut butter if the fats and carbs align better for you. This recipe only calls for 2 Tablespoons of cocoa powder so they aren’t a really dark chocolate. The recipe itself is sweetener-free so you’ll need to add and taste if you want it sweetened.
These Chocolate Fat Bombs from Recipes From a Pantry are another one that you need to add your preferred sweetener to – but the great thing is that you get to choose to your taste. I don’t think this recipe could be any easier and I’d like to bet you may have all the ingredients already – or at least the perfect substitution! Since I’m a recovering nut-aholic I love that the nuts are in the best form for me – chopped up real good! I’d probably use chopped macadamias instead of cashews (only because I’d lose my mind and probably sprinkle chipped cashews on a plate and lick them off).
Raise your hand if you love cheesecake! For the longest time I couldn’t get my husband to try cheesecake – keep in mind I’ve been married around 40 years. I say ‘around’ because I’ll have to check with The Commodore. He’ll know exactly how long it’s really been – along with a ‘feels like’ number too. Just like the weather, it’s a Heat Index – or maybe a Wind Chill Factor depending upon the year.
I’m having a hard time writing this today because I’m looking at beautiful photos of beautiful food like these Cheesecake Keto Fat Bombs from Savory Tooth. I adore her recipes – and her photos make me want to lick my screen. I’m quite sure that’s unsanitary so don’t try that at home. I’m a professional.
Savory Edible Keto Fat Bombs
I have a ton of recipes for savory keto fat bombs but you know I have an obsession with the number 7 so we’ll have to be content with just two for this section. Never fear! I will post more!!! Just not today 🙂
Okay, so who here loves bacon?
Here is an awesome Jalapeno, Cheese, and Bacon Bite Fat Bombs recipe from Health Home and Happiness for all of you who love Jalapeno Poppers! They’re not my jam – to be perfectly honest – because even though I live in Texas I don’t have an iron stomach. Plastic stomach. Like children’s party balloon plastic stomach. Like I run from the mention of peppers. But I know OH SO MANY people who would LOVE these!
Alrighty, – more bacon! My daughter makes the BEST deviled eggs – they are always requested at every gathering and I’m not sure she’s ever had to take one home. It’s a rare occasion that any of them even make it to dinner because they’re the best appetizers ever. I need to mention this recipe for Bacon Deviled Eggs from Peace Love and Low Carb to her. This is one of my very favorite bloggers and she’s never once steered me wrong!
Hope you loved these! Do you have an favorites?
Don’t forget to pin it for later … and get your meal planner below!
When your budget can handle it, here are a few cookbooks to make it more interesting: