Food

99 Fat Bombs for a Keto Low-Carb Diet

99 Fat Bombs for a Keto Low-Carb Diet

What are Fat Bombs?

Fat bombs have gained tons of attention with the rise in popularity of the ketogenic diet.

The number one difficulty for most people on keto is making sure they are eating enough high-quality fat in their daily diet.

If not getting enough fat in your diet to stay in ketosis is the problem, then fat bombs are the solution. Fat bombs are small bite-sized morsels that combine different high-quality, high-fat ingredients and flavorings that ensure you stay in ketosis.


Do Fat Bombs Help You Lose Weight?

If you aren’t keto yet, you might be wondering – not enough fat? How is that possible?

This is the sort of thinking that old-fashioned low-fat diets thrived on - a belief that it’s easy to eat high-fat foods, and fat should be avoided.

Of course, if you are doing keto correctly, you know this is far from true. Switching your fat intake from 10-15% of your calories to 75% may finally offer a solution to your weight-loss struggle [1]. But, we digress - we can talk about the health benefits of the keto diet in another article.

The key to weight loss on the ketogenic diet is making sure that we have enough fat to provide our cells and tissues with the energy they need to carry out their daily functions yet making sure to stay within our ideal macro count.

Remember that on the keto diet, our bodies switch from using glucose from carbs to ketones from fat for energy. Some of that fat will come from stores in our body, which will result in weight loss. While it may be difficult to believe, body fat is a limited resource, and we do not have enough stored to prevent our body from breaking down muscle, so this is why high fat intake is integral to success on keto.

To ensure healthy and sustainable weight loss, we need to make sure we are eating enough high-quality fat- saturated and unsaturated alike - to keep our body happy, and complementing energy from breaking down body fat with fat from the food we eat.


99 Recipes for Fat Bombs

We’ve included both savory and sweet fat bombs for every craving and preference.

If you are on the keto diet long enough, you’ll find that your cravings for sweet things will diminish considerably. Instead, you’ll find your mouth watering for savory goodies night and day. If this sounds like you, you’ll likely be gravitating towards our salmon and bacon fat bombs.

For those who can’t resist trying keto candy and chocolate, the sweet fat bombs are for you. These bombs contain all the keto-friendly ingredients of your favorite sweets without all of the sugar.

So, here we offer you a whopping 99 fat bomb recipes to try (keep reading for 12 of our favorites, then simply plug in your email address at the end of the article to get the other 87!). Whether you are eating them as part of your lunch or enjoying them as mid-afternoon snacks, there’s no room to get bored here! There is something for every member of the keto clan.


white-bowl-of-mackerel-pate-on-concrete-background

Mackerel pate bomb

Preparation time:

Serves: 4

Ingredients:

  • 3.5 oz. cream cheese
  • ¼ cup butter
  • 1 fillet smoked mackerel
  • 1 tablespoon lime juice
  • 2 tablespoons fresh chopped chives
  • 6 slices cucumber

Instructions:

  1. Blend the first four ingredients in a food processor.
  2. Combine the mixture in a bowl with the chives, and mix with a spoon.
  3. Refrigerate for a minimum of 30 minutes.
  4. Serve as a dip with cucumber slices or store in an airtight container in the fridge for up to a week.

Nutrition Info Per Serving

  • Calories: 152
  • Total Fat: 15.5g
  • Total Carbohydrates: 0.06 g
  • Dietary Fiber: 0.1 g
  • Total Sugars: 0.1 g
  • Protein: 3.1 g

sausage-balls-with-cheese-cheddar-and-cilantro-on-a-plate-and-sauce-close-up-on-a-table

Sausage fat bombs

Preparation time:

Cooking time:

Serves: 20

Ingredients:

  • 1 lb. breakfast sausage
  • 1 large egg
  • 1 cup almond flour
  • 8 oz. grated cheddar cheese
  • ¼ cup grated parmesan cheese
  • 1 tablespoon butter
  • 2 teaspoons baking powder

Instructions:

  1. Preheat oven to 350F
  2. Mix all the ingredients in a large bowl.
  3. Make 20 sausage balls out of the mixture.
  4. Place the sausage balls on a baking sheet.
  5. Bake for 20 minutes.
  6. Cool on a wire rack before serving.

Nutrition Info Per Serving

  • Calories: 149
  • Total Fat: 12.3 g
  • Total Carbohydrates: 0.06 g
  • Dietary Fiber: 0.2 g
  • Total Sugars: 0.1 g
  • Protein: 8.8 g

cream-cheese-ball-wrapped-in-fried-bacon-with-skewer-on-dark-grey-background

Mozzarella bacon bomb bites

Preparation time:

Cooking time:

Serves: 20

Ingredients:

  • 10 oz. mozzarella cheese
  • 4 tablespoons almond meal
  • ¼ cup unsalted butter, melted
  • 1 large egg
  • 3 tablespoons ground flax seeds
  • 10 slices bacon
  • Salt and pepper, to taste
  • 1 cup lard, to fry

Instructions:

  1. Shred the mozzarella cheese and place half the cheese in a microwave safe bowl.
  2. Microwave the cheese until melted and gooey. Add the melted butter and the egg and stir until combined.
  3. Add the almond meal, flax seeds, and season to taste. At this point you can add some other spices.
  4. Mix until you have a dough and transfer onto silicone mat or piece of parchment paper. Shape the dough into a rectangle, ¼-inch thick.
  5. Spread the remaining mozzarella over the dough, leaving a 1-inch border free. Fold the dough over the cheese and pinch down the edges. Reshape the entire dough so it has a nice square form.Cut the dough into 20 mini squares.
  6. Cut each bacon slice in half. Wrap the prepared mozzarella cubes with the bacon and secure with a toothpick.
  7. Heat the lard in a saucepot. Add prepared wrapped snacks and fry until the bacon is crispy. Place onto paper towels to drip before serving.

Nutrition Info Per Serving

  • Calories: 220
  • Total Fat: 20.2 g
  • Total Carbohydrates: 1.2 g
  • Dietary Fiber: 0.4 g
  • Total Sugars: 0.1 g
  • Protein: 8.3 g

pork-balls-rolled-in-bacon-crumbs-on-lettuce

Pork bombs

Preparation time:

Cooking time:

Serves: 10 bombs

Ingredients:

  • 8 slices bacon
  • 8 ounces Braunschweiger (pork sausage), at room temperature
  • ¼ cup chopped pistachios
  • 6 oz. cream cheese
  • 1 teaspoon Dijon mustard

Instructions:

  1. Cook bacon in a medium skillet over medium heat until crisp, 5 minutes per side.
  2. Drain on paper towels and let cool. Once cooled, crumble into bacon- bit-sized pieces.
  3. Place Braunschweiger with pistachios in a small food processor and pulse until just combined.
  4. In a small mixing bowl, use a hand blender to whip cream cheese and Dijon mustard until combined and fluffy.
  5. Divide meat mixture into 10 equal servings. Roll into balls and cover in a thin layer of cream cheese mixture.
  6. Chill at least 1 hour.
  7. When ready to serve, place bacon bits on a medium plate, roll balls through to coat evenly, and enjoy.
  8. Fat bombs can be refrigerated in an airtight container up to 4 days.

Nutrition Info Per Serving

  • Calories: 227
  • Total Fat: 19.4 g
  • Total Carbohydrates: 1.1 g
  • Dietary Fiber: 0.2 g
  • Total Sugars: 0.1 g
  • Protein: 1.6 g

cocoa-balls-chocolate-balls-cakes-in-a-black-tray-sprinkled-with-cocoa-powder

Spicy cacao fat balls

Preparation time:

Serves: 20

Ingredients:

  • 1 cup coconut oil
  • ½ cup almond butter
  • ½ cup unsalted butter
  • 6 tablespoons raw cacao powder
  • 1 teaspoon vanilla paste
  • ½ teaspoon stevia
  • 2 tablespoons chia seeds
  • 2 tablespoons cacao nibs
  • ½ cup shredded unsweetened coconut flakes
  • 1 teaspoon chili powder
  • cacao powder

Instructions:

  1. Combine coconut oil, almond butter, and unsalted butter into a heatproof bowl.
  2. Position the bowl over a pot filled with simmering water.
  3. Heat the ingredients until melted.
  4. Stir the cacao powder, vanilla paste, stevia, chia seeds, cacao nibs, coconut flakes, and chili powder.
  5. Chill the mixture 10 minutes in a fridge. Using a cookie scoop, divide the mixture into equal pieces.
  6. Shape the mixture into balls, roll in the cacao powder, and arrange onto a plate.
  7. Freeze until firm.
  8. Serve and enjoy.

Nutrition Info Per Serving

  • Calories: 162
  • Total Fat: 17 g
  • Total Carbohydrates: 2.9 g
  • Dietary Fiber: 1.9 g
  • Total Sugars: 0 g
  • Protein: 1.1 g

three-round-hazelnuts-bombs-pile-on-the-dark-brown-wooden-plate-with-hazelnut

Hazelnut cream fat bombs

Preparation time:

Serves: 14

Ingredients:

  • 1 cup whipped coconut cream
  • ½ cup coconut milk
  • ½ cup coconut oil
  • ½ cup hazelnut butter
  • ½ cup chopped hazelnuts
  • 4 tablespoons almond flour
  • 10 drops liquid stevia

Instructions:

  1. Place the coconut oil in a large heatproof bowl over the pot with simmering water.
  2. When the oil melts, stir in the whipped coconut cream, coconut milk, hazelnut butter, chopped and stevia.
  3. Fold in the chopped hazelnuts.
  4. Pour the mixture into a silicone mold, sprinkle with almond flour, and freeze 1 hour.
  5. Unmold before serving.

Nutrition Info Per Serving

  • Calories: 167
  • Total Fat: 17.5 g
  • Total Carbohydrates: 2.2 g
  • Dietary Fiber: 1.3 g
  • Total Sugars: 0.9 g
  • Protein: 2 g

heart-shaped-tiramisu-bites-with-cocoa-powder-on-silver-plate

Tiramisu fat bombs

Preparation time:

Serves: 8

Ingredients:

  • 1 cup mascarpone cheese
  • 3 tablespoons melted coconut oil
  • 2 tablespoons coconut flour
  • 2 tablespoons freshly brewed espresso coffee
  • 1 tablespoon powdered erythritol
  • ½ cup toasted and ground almonds
  • 2 tablespoons unsweetened cacao powder

Instructions:

  1. Combine coffee and erythritol in a cup.
  2. In a medium bowl, beat mascarpone cheese until soft.
  3. Fold in coffee, coconut oil, coconut flour, and almond flour.
  4. Mix well and divide between eight silicone cups (heart shaped).
  5. Freeze 30 minutes. Unmold and dust with cocoa powder.
  6. Serve.

Nutrition Info Per Serving

  • Calories: 158
  • Total Fat: 12.7 g
  • Total Carbohydrates: 6.3 g
  • Dietary Fiber: 3.2 g
  • Total Sugars: 0.3 g
  • Protein: 5.7 g

green-balls-of-avocado-rolled-in-coconut-flakes-and-matcha-powder-on-a-green-plate

Avocado matcha fat bombs

Preparation time:

Serves: 10

Ingredients:

  • 1 large avocado, peeled, pitted
  • 4 tablespoons coconut flour
  • 2 tablespoons almond flour
  • ¼ cup macadamia nuts
  • 2 tablespoons coconut oil
  • 5-10 drops stevia
  • 2-3 tablespoons unsweetened coconut flakes
  • ½ tablespoon matcha powder

Instructions:

  1. Process macadamia nuts in a food processor until smooth.
  2. Add avocado, and process again until combined.
  3. Stir in remaining ingredients and transfer to clean bowl. Refrigerate 1 hour.
  4. In the meantime, combine coconut flakes and matcha powder.
  5. Use a tablespoon to scoop out the mixture. Shape the mixture into balls.
  6. Roll into coconut flakes.
  7. Serve.

Nutrition Info Per Serving

  • Calories: 110
  • Total Fat: 9.3 g
  • Total Carbohydrates: 6.3 g
  • Dietary Fiber: 4.1 g
  • Total Sugars: 0.2 g
  • Protein: 1.8 g

marzipan-balls-in-a-wooden-bowl-with-almonds-on-a-dark-blue-background

Marzipan balls

Preparation time:

Serves: 10

Ingredients:

  • 1 cup blanched almonds
  • 3 tablespoons powdered erythritol
  • 3 tablespoons MCT oil
  • ¼ teaspoon almond extract
  • 1 teaspoon rose water

Instructions:

  1. Process almonds and erythritol in a food processor until fine crumbs are formed.
  2. Add MCT oil, almond extract, and rose water.
  3. Process until mixture comes together.
  4. Divide the mixture among 10 silicone molds.
  5. Pop in a freezer until firm.
  6. Once firm, unmold and serve immediately or store in refrigerator for up to 1 week.

Nutrition Info Per Serving

  • Calories: 85
  • Total Fat: 9 g
  • Total Carbohydrates: 3.6 g
  • Dietary Fiber: 1.2 g
  • Total Sugars: 1.9 g
  • Protein: 2 g

chocolat-fudge-squares-on-a-wooden-surface-close-look

Fudge mint fat bombs

Preparation time:

Serves: 16

Ingredients:

  • 1 ¼ cups almond butter
  • 1 ½ cups coconut oil
  • 1 teaspoon vanilla extract, sugar-free
  • ½ cup powdered erythritol
  • 1 teaspoon peppermint extract
  • 4 oz. Keto quality dark chocolate, melted

Instructions:

  1. Melt your coconut oil in a small-sized saucepan. Add your remaining ingredients to your blender, add your coconut oil and blend until smooth.
  2. Pour into an 8-inch baking pan and freeze until firm.
  3. Cut into cubes and serve.
  4. Store in a fridge up to a week.

Nutrition Info Per Serving

  • Calories: 243
  • Total Fat: 28 g
  • Total Carbohydrates: 0.2 g
  • Dietary Fiber: 0.1 g
  • Total Sugars: 0.1 g
  • Protein: 0.3 g

chocolate-fat-bombs-on-a-white-plate-with-mint-leaf-on-wooden-table

Chocolate sea salt bombs

Preparation time:

Serves: 10

Ingredients:

  • ½ cup coconut oil
  • ½ cup sunflower butter
  • 1⁄3 cup cream cheese
  • 3 tablespoons butter
  • ½ cup heavy whipping cream
  • 2 tablespoons cocoa powder
  • 1 teaspoon vanilla extract, sugar-free
  • 1 teaspoon cinnamon
  • 2 teaspoons sea salt

Instructions:

  1. Whip the cream until peaks form. Fold in the vanilla.
  2. In a food processor, process the sunflower butter, coconut oil, butter, cream cheese, cocoa powder, and cinnamon until well-combined and smooth.
  3. Gently fold this mixture into the whipped cream.
  4. Use a spoon to transfer the mixture into silicone molds.
  5. Sprinkle with sea salt. Freeze for 6 to 8 hours or overnight.
  6. Serve.

Nutrition Info Per Serving

  • Calories: 204
  • Total Fat: 21.8 g
  • Total Carbohydrates: 2.3 g
  • Dietary Fiber: 0.3 g
  • Total Sugars: 0.1 g
  • Protein: 1.9 g

peanut-butter-balls-rolled-in-coconut-flakes-on-a-paper-towel

Pirates’ Bombs

Preparation time:

Serves: 10

Ingredients:

  • 2 oz. cocoa butter
  • 2 oz. coconut cream
  • 2 tablespoons granulated erythritol
  • ¼ teaspoon rum flavor
  • 2 drops stevia
  • 4 tablespoons unsweetened shredded coconut
  • 2 tablespoons shredded coconut

Instructions:

  1. In a small double boiler over medium-low heat, melt cocoa butter while stirring slowly.
  2. Add coconut cream, erythritol, rum flavor, stevia, and 4 tablespoons shredded coconut and mix well until incorporated.
  3. Remove from heat and keep stirring about 10 seconds.
  4. Pour into a silicone mold for chocolate or candy in desired shape. Molds should be about 1" deep and 1¹⁄2" wide.
  5. Freeze at least 3 hours or overnight. Once frozen, remove ganache shapes from molds then sprinkle with 2 tablespoons shredded coconut to coat tops.
  6. Store in a fridge.

Nutrition Info Per Serving

  • Calories: 64
  • Total Fat: 7.2 g
  • Total Carbohydrates: 0.6 g
  • Dietary Fiber: 0.3 g
  • Total Sugars: 0.3 g
  • Protein: 0.2 g

Conclusion

From ham to salmon savory fat bombs to peanut butter and lemon savory fat bombs – there is a fat bomb for every taste bud on this list. With 99 recipes, if you made a savory and sweet recipe each week, you’d have new fat bombs to tickle your taste buds for the whole year!

Do you have a favorite fat bomb recipe? Tell us about it in the comments below!


Takeaways

  • Fat bombs can help keep you in ketosis while staving off hunger.
  • Fat bombs provide high-quality fat, and they can be eaten as a snack or as part of a meal.
  • Fat bombs are morsels of food that contain ingredients composed of high-quality fat, and potentially some additional flavor aids.
  • These sweet and savory fat bomb recipes have something for everyone!
  • If you made a sweet and savory fat bomb recipe for every week of the year, you’d nearly get through the year trying a new recipe every week!

References

  1. Nordmann AJ, MD et al. Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors. 2006 February - https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/409791

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