Admin Having a go-to snack option can help you succeed on the keto diet by avoiding the temptation to eat high-carb foods for energy. That’s where fat bombs come in: a perfect grab-and-go food that gives you energy throughout the day.
But what exactly are fat bombs and what are their benefits? Let’s take a look at what they are, as well as some simple recipes for making your own keto fat bombs at home.
What is a Fat Bomb?
They may sound a little dangerous, but fat bombs, also called fat balls or keto bombs, are a delicious way to stay on a keto or low-carb diet.
They’re a snack you can make at home, filled with good fats to satisfy your cravings. They also satisfy your sweet tooth (without kicking you out of ketosis) when you use Bulletproof-approved sugar substitutes. After eating, you’ll feel like you’ve just had an indulgent, delicious dessert without the sugar crash.
Fat bombs are a solution:
- It’s a satisfying snack that won’t sabotage your low-carb diet with a dose of sugar.
- Just like energy balls or protein bites, fat bombs fuel your body with quality fats.
- Good quality fats help you curb cravings, stay satisfied between meals, and stay on track with your nutritional goals.
Benefits of Keto Fat Bombs
There are several benefits to adding keto fat bombs to your diet, especially if you’re on the go a lot:
- Quick and easy to prep
- Affordable
- Perfect for breakfast or post-workout as a quick refuel
- Keep you satisfied for longer periods of time than carb-heavy snacks
- Can be made savory or sweet
- Help you attain optimal macros
To boost nutrition and help prevent sugar cravings, you can add protein powder, which is also delicious in a sweet fat bomb.
How Many Fat Bombs Should You Eat?
It depends on your dietary goals and the recipes you choose. Think about what your body needs and what the fat bomb can do for you. Start by deciding what ingredients you want in your fat bombs. If you’re sensitive to dairy, don’t eat a bunch of cream cheese fat bombs. If you’re sensitive to beans, you don’t want to eat peanut butter fat bombs every day.
Use fat bombs to satisfy your cravings or energy needs. Are you craving a snack before dinner? Eat a fat bomb before you start cooking – you’ll satisfy your craving and probably eat less when you sit down to eat. Are you losing motivation in the morning hours? Eat a fat bomb to give you an energy boost to tide you over until lunch. Don’t consider limiting yourself. Just think of fat bombs as a solution to eliminate hunger and boost energy.
The bottom line is this: Plan ahead for when and what types of fat bombs are in your arsenal. Make sure you consider your body’s sensitivity to certain ingredients and whether you need an energy boost or dietary supplement.
How To Make a Keto Fat Bomb
Step 1 — What Flavors and Textures Do You Want?
Before we get into the basics of making fat bombs, you have to figure out what kind of flavor experience you want. Salty, sweet, sour, bitter, crunchy, chewy, melty, chewy and spicy can all be put in a fat bomb (although, I don’t recommend combining them all at once).
Step 2 – Find Your Fat Base
Almost all fat bombs require a fat base that will solidify when refrigerated and remain solid at room temperature (softening is fine). The most common and reliable fat bases are coconut oil and butter (100% grass-fed butter is the healthiest). Another fat base that can be used is cream cheese – part of what makes savory pizza fat bombs so delicious.
If you want to try other less common fat bases, you can try using animal fats like butter, or try melting and reconstituting the cheese with your ketogenic ingredients.
Most common fat bases:
- Coconut oil
- Butter
- Cream cheese
Uncommon fat bases you can experiment with:
- Rendered animal fat (like tallow or lard)
- Hard cheese
Dairy-free Fat Bomb Bases:
- Ghee
- Coconut oil
- Tree Nut cheese (like cashew cheese)
- Coconut cream
- Cocoa butter
Vegan and Raw Vegan Fat Bomb Bases:
- Coconut oil
- Tree nut cheese (like cashew cheese)
- Coconut cream
- Cocoa butter
Step 3 – Get Your Other Ketogenic Ingredients
Once you have found the fat base for your fat bomb, look for ingredients in your cupboard or go to the store to put in your fat bomb. A few ingredients to always have on hand are salt, a calorie-free sweetener such as sucrose or erythritol, and your favorite herbs and spice powders.
Here is a non-exhaustive list of other ingredients to consider adding to fat bombs:
- Cacao powder
- Vanilla
- Coconut flakes
- Low-carb maple syrup
- Nuts
- Nut butters/flours
- Seeds (like flaxseed, chia seeds, or hemp seeds)
- Cinnamon
- Berries (like blackberries or blueberries)
- Bacon bits
- Eggs
- Chopped cooked meat (like salami, salmon, or steak)
- Chopped herbs
- Low-carb vegetables (like scallions or onions)
- Low-carb fruits (like wild blueberries or tomatoes)
- Cheese
- Heavy cream
- Sour cream
- Coconut cream
- Lemon juice
Use this list, your imagination and your tastebuds to guide you to fat bomb heaven. The flavor combinations are not limited to this, you can add many types of ingredients and this list is just a few ideas to get you started.
Step 4 – Put it all Together
Put your fat base and your delicious ketogenic ingredients together into a delicious ball or bar.
To do this, you can melt or soften your fat base, then mix or stir your ingredients. The softened fat base can be formed into balls or bars (whatever shape you prefer) and refrigerated. The melted fat base can be transferred to a container, tray or dish and refrigerated until it becomes solid.
That’s it. It’s that simple. The hard part is learning how to make a delicious fat bomb that looks good. Remember, though, that a fat bomb doesn’t always have to look like a piece of candy or a rolling ball. You can have many different forms of fat bombs, such as cookies, cupcakes, or other meals like salads.
