The very idea of putting something called a ‘fat bomb’ into your body, may seem like the last thing you’d want do – especially if you’re trying to get lean. Yet fat bombs may just be your secret weapon to getting ripped while, in the process, providing delicious treats that will keep your taste buds happy.

Why Fat Bombs are a Good Thing

There is plenty of evidence now that saturated fats such as those derived from cream, butter, coconut oil, cream cheese, coconut butter, and coconut cream are good for you. They have actually been shown to improve your levels of good cholesterol and improve the following cardiometabolic risk factors . . .

  • blood sugar
  • insulin
  • triglycerides
  • blood pressure
  • ectopic fat storage.

Fats take longer to break down in the digestive tract than carbs. This slows down the rate at which carbohydrates are broken down into sugar. As a result, blood glucose levels are stabilized.

As you know, fats are very filling. If you consume a fat heavy meal, you will be far less likely to snack between then and your next scheduled meal. Of course, you do not want to be consuming unhealthy fats. That means staying away from trans fats.

On the keto diet, 70 percent of your macronutrients should be coming from healthy fats. Fats perform many vital functions within our bodies. They absorb such vitamins as Vitamin K, vitamin E, vitamin D, and vitamin A. Fat also nourishes the gut, powers the brain, and lubricate joints.

What is a Fat Bomb?

Fat bombs are tasty treats that are high fat and low carb. They can be used for an easy breakfast, a quick mid-morning snack or even as a pre-workout meal. Fats can be either savory or sweet. They are always made from healthy fats and ingredients with minimal carb content.

Ketogenic fat bombs usually have a fat content of about 85 percent. They are often made into mini muffins or balls. The majority of fat bombs are sweetened with stevia. This is a low calorie sweetener that does not cause the stomach problems that you get from sugar alcohols. Some people, however, do not like the slight after taste that you get from stevia. In that case you can substitute it for other sweeteners such as erythritol.

Most fat bombs will have to be refrigerated because they contain a lot of fat. They will last for about two weeks when stored in an airtight container.

How Should You View Fat Bombs?

People often wonder whether they should view fat bombs as a snack or as an addition to a meal. The answer is that it depends. For some people, fat bombs can be a great snack. Others can have it as part of a sweet treat at the end of the meal.

If you choose to have a fat bomb after your meal, you need to be cautious. We know that fat is great for us and we need to have a greater percentage of it in our diet. However, fat is not a free food. The fact that a food contains a lot of fat, or even if it only contains fat, does not mean that more is better. The calories can quickly build up and you can easily put yourself into a situation where you are taking in more energy than you are burning.

Remember that the energy balance equation still applies on the keto diet. You are simply switching the energy types from glucose to fat. If you take in more than you burn up, you will still store the excess as reserve energy, or body fat!

For some people, having a fat bomb mid afternoon is great because it provides them with the nourishment to take them through to dinner. For others, that small, delicious treat after dinner is just what they need as a sweet treat to look forward to. So, it pays to experiment to see just what is the best way to introduce fat bombs into your life.

How to Make A Fat Bomb

Making fat bombs is so easy that those of us who are foreign to the kitchen can make them with ease. To make the perfect fat bomb, you need to blend the following elements together . . .

  • Healthy fats, like avocado, ghee, grass-fed butter, cream cheese, dairy cream,
    coconut cream or milk, coconut oil, almond butter, coconut butter, cacao butter.
  • Low carb flavoring like spices, salt, vanilla extract, peppermint extract,
    unsweetened dark chocolate, cacao powder.
  • If you want some texture, some cacao nibs, shredded coconut, seeds, chia seeds or nuts.

For a savory twist, you can combine bacon, mayonnaise, butter, and boiled eggs. Of course, chocolate fat bombs are most people’s favorites. You can make chocolate fat bombs by mixing cacao powder, almond butter, and coconut oil.

Fat Bomb Tips

  • Make small batches – these foods are so delicious that you can easily overindulge, which could lead to weight gain through excess caloric consumption.
  • Change up the recipe regularly to add variety to your diet
  • Make fat bombs by blending the ingredients and pouring them into a cupcake liner, muffin pan or candy mold.
  • Freeze or refrigerate the fat bombs so that the fat hardens and is ready to eat. Make ketogenic desserts and treats ahead of time in large batches so that you always have a treat when you need one.
  • Measure out the ingredients and make the dough accordingly.

Essential Fat Bomb Ingredients

Activated Seeds and Nuts

Seeds and nuts that are activated are more readily digested. You can activate them by roasting them. This will have the added benefit of reducing their phytic acid levels. Phytic acid can prevent the body from absorbing nutrients.

It also a good idea to soak and dry nuts. This will help to create a crunchier texture and a better flavor. Simply put them in a bowl of salted water and leave them at room temperature overnight. In the morning drain them and then place them on a lined baking sheet. You can then roast them by outing them in the oven at the lowest setting for 12 hours.

Seeds and nuts should be kept in an airtight container.

Coconut Products

The following coconut products make excellent fat bomb ingredients.

  • Desiccated or shredded coconut is essentially dehydrated coconut meat – stay away from the unsweetened variety.
    Make sure to get the unsweetened kind.
  • Coconut flour is a ground flour made from the meat of a coconut that the oil has been taken out of.
  • Coconut butter is also made from dehydrated coconut meat
  • Coconut milk is coconut meat that has been liquefied.
  • Coconut cream is the fatty part that hardens on top of the coconut milk that is separated from the watery part.
  • Coconut oil is fat that has been taken out of the meat of coconuts. It is high in saturated fats and easily digestible triglycerides.

Chocolate and Cacao

  • Cocoa butter and cacao butter are pure fat that has been extracted from cacao beans.
  • Cacao paste. This is also called unsweetened chocolate or cacao liquor.
  • Cacao powder is usually called cocoa. Raw cacao powder is made from raw cacao mass. Cocoa powder is created from roasted cacao and might contain added oils, milk fats, or sugar. Make sure that it is sugar-free.
  • Bittersweet or dark chocolate is made from a minimum of 70 percent cacao solid. The higher the cacao content, the less sugar it will contain.

Dairy and Dairy Substitutes

Use the following dairy products in your fat bombs . . .

  • mascarpone cheese
  • heavy cream
  • cream cheese
  • butter

If you prefer to use dairy substitutes, use this guide to help you . . .

  • If the recipe says to use butter, you can use coconut oil or ghee.
  • If the recipe says to use heavy whipping cream, you can use liquid coconut milk.
  • If the recipe says to use cream cheese or mascarpone, you can use creamed coconut milk.

Sweeteners

The best natural low carb sweeteners to use in fat bombs are

  • Swerve
  • Erythritol
  • Stevia

There are a number of stevia-based sweeteners on the market. Granulated products often contain a combination of both stevia and erythritol. This gives you a sweetness which is about the same as table sugar. Pure powdered stevia, however, is extremely sweet.

Here are some handy conversions . . .

  • 1 cup of granulated stevia is equal to 1 tsp of powdered or liquid stevia.
  • 1 Tbsp. of sugar is equal to between six to nine drops of liquid stevia or ¼ tsp
    of powdered stevia.
  • 1 tsp sugar is equal to between two and four drops of liquid stevia or a pinch
    of powdered stevia.

Other Handy Ingredients

  • Vanilla: Use natural vanilla powder or sugar-free vanilla extract. The vanilla powder is made from vanilla bean seeds.
  • Freeze-dried berries, beetroot powder, and berry powder: You might come across some recipes that call for freeze-dried berry powder or beetroot powder. You can find it in health food stores or online.
  • Matcha: This is green tea powder. It contains a lot of in antioxidants and boosts your metabolism. Use only unsweetened matcha powder. If the recipe says to use butter, you can use coconut oil or ghee.
  • If the recipe says to use heavy whipping cream, you can use liquid coconut milk.
  • If the recipe says to use cream cheese or mascarpone, you can use creamed coconut milk.

Fifteen Fantastic Fat Bombs

Peppermint Patties

Makes: 24

Ingredients:

  • 4 tbsp coconut oil
  • 4-oz 100% dark chocolate
  • 2 tbsp raw honey
  • 1 tsp peppermint extract
  • 2 tbsp coconut oil
  • ¼ c shredded coconut
  • unsweetened ½ c coconut butter

Instructions: Soften two tablespoons of coconut oil and the coconut butter and mix in the peppermint, honey, and shredded coconut. Place two teaspoons of the mixture into the bottom of mini muffin cups and refrigerate for an hour. Make sure it’s solid before you continue. Melt the dark chocolate and four tablespoons of coconut oil and combine well.
Place a teaspoon of the chocolate in the mini muffin cups. Refrigerate for another hour. Once solid, repeat the process until you’re out of ingredients.

Chocolate Almond Fat Bomb

Makes: 10-15

Ingredients:

  • 10-15 almonds
  • Stevia, to taste
  • ¼ c coconut flour
  • ½ c cacao powder
  • 1 c coconut oil
  • 1 c almond butter

Instructions: Melt the coconut oil and almond butter together in a pot. Mix in the cacao powder, stevia, and coconut flour, and combine well. Allow it to cool and then roll into 10 to 15 balls. Place an almond into each of the balls and stores in the refrigerator.

Fudgy Macadamia Fat Bombs

Makes: 6

Ingredients:

  • ¼ c coconut oil
  • 4-oz chopped macadamias
  • 2 tbsp Swerve
  • 2 tbsp cocoa powder, unsweetened
  • 2-oz cocoa butter

Instructions: Melt the cocoa butter and mix in the cocoa powder. This works best over a double boiler. Mix in the swerves until well combined. Stir in the nuts and cream. Pour the mixture into six paper molds. Allow to cool and then place in the fridge.

Coconut Chocolate Fat Bomb

Makes: 10-12
Ingredients:

  • 1 c shredded coconut
  • 1 tsp stevia
  • 4 tbsp cocoa powder
  • 1 tsp vanilla
  • 1 c coconut milk, full-fat
  • 1 c coconut butter

Instructions: Make a double boiler. Place everything, except the shredded coconut, and mix until well combined. Take the boil off the heat. Refrigerate until it is to a consistency where you can roll it into a ball. Roll into 10 to 12 balls and roll them into the shredded coconut.

Lemon Fat Bomb

Makes: 24

Ingredients:

Filling:

  • 8 tbsp coconut oil
  • 1 tbsp lemon zest
  • 4 eggs
  • ½ c lemon juice
  • 1 c swerve

Coating:

  • ¼ tsp sea salt
  • 1 tsp lemon extract
  • 2/3 c swerve
  • 4-oz cocoa butter

Instructions: With a double boiler, melt the cocoa butter. This will take a little longer than
many other types of fats. Once melted, mix in the sweetener, salt, and extracts. Pour the mixture into 24 truffle molds. Filling: Mix the lemon zest, eggs, lemon juice, and sweetener in a pot. Whisk in the coconut oil. Continue whisking constantly until the mixture start to thicken and it coats the back of a spoon, make sure it doesn’t boil. This should take around 12 minutes. Strain the mixture into a bowl. Slide the bowl into a larger bowl filled with ice water and stir the curd occasionally to help cool it off. Make the truffles: Take the mold out of the freezer and add lemon curd to all 24 molds. Add some of the extra coatings to the bottom so that the curd is completely covered in the coating. Freeze again to set completely

Keto Coconut Fat Bomb

Makes: 12

Ingredients:

  • Salt ¼ tsp cinnamon
  • ¼ c butter
  • ¼ c extra virgin coconut oil
  • 1 ½ c shredded coconut, unsweetened

Instructions: Your oven should be at 350. Spread the coconut on a baking sheet and bake it for five to eight minutes, or until it has browned slightly. Stir it a couple of times so that it doesn’t burn. Place the coconut in a food processor and mix until it is smooth and runny. Mix in the coconut oil and butter. Stir in the salt, cinnamon, and some stevia if you want it a little bit sweeter. Pour the mixture into mini muffin forms and refrigerate for 30 minutes. Once done, remove from the forms and store in the
refrigerator.

Blackberry Coconut Fat Bombs

Makes: 16
Ingredients:

  • 1 tbsp lemon juices
  • ½ tsp vanilla
  • ½ tsp stevia drops
  • ½ c blackberries
  • 1 c coconut oil
  • 1 c coconut butter

Instructions: Mix the blackberries, coconut butter, and oil in a saucepan and heat until they are mixed well. Place the berry mixture and all the other ingredients in a blender and mix until it is smooth. Place parchment paper in a pan and pour the mixture in. Refrigerate for an hour, or until it has hardened. Slice into 16 squares.

Allspice Dark Almond Squares

Makes: 2
Ingredients:

  • 4 drops liquid Splenda
  • ¼ tsp allspice
  • 1 tsp cocoa powder
  • 1 tbsp coconut oil
  • 1 tbsp heavy cream
  • 2 tbsp almond butter

Instructions: Place 2 tablespoons almond butter into square container. Add coconut oil, heavy cream, cocoa powder, and allspice. Blend well. Freeze for two hours. Remove from container and enjoy. Optional topping: Top with chopped almonds.

Peppermint Cups

Makes: 2

Ingredients:

  • ½ tsp peppermint extract
  • 2 tsp cocoa powder
  • 3 tbsp coconut oil
  • 1/3 c unsweetened shredded coconut
  • ¾ c coconut butter

Instructions: Combine peppermint extract, one tablespoon coconut oil, shredded coconut, coconut butter. Combine thoroughly and pour into mini muffin tins that have been lined. Fill half full. Put in fridge to get hard. Mix remaining coconut oil with cocoa powder. Remove muffin pan from fridge and pour the cocoa mix on top. Put back in the fridge until hard. Remove bombs from the fridge and put on the counter to rest for five minutes.
Serve and enjoy.

Cinnabon Blonde Bars

Makes: 2

Ingredients:

Second Icing:

  • ½ tsp cinnamon
  • 1 tbsp coconut oil

First Icing:

  • 1 tbsp almond butter
  • 1 tbsp coconut oil

Bar:

  • 1/8 tsp cinnamon
  • ½ c coconut cream, cut into squares

Instructions: Line small rectangular container with wax paper. Mix the cinnamon and coconut cream. Pat evenly into bottom of the container. First icing: Whisk together almond butter and coconut oil. Spread over the
coconut/cinnamon layer. Put in freezer to set. Second icing: Whisk the cinnamon and coconut oil. Drizzle over the bars and freeze again until set.

Pumpkin Butter Balls

Makes: 2

Ingredients:

  • Liquid Splenda
  • Cinnamon
  • Nutmeg
  • Cloves
  • Ginger
  • ½ c pumpkin
  • 2 tbsp coconut oil
  • 4 tbsp unsalted butter

Instructions: Put coconut oil in the microwave and melt until liquid and hot. Add butter and whisk until blended. Keep whipping and add pumpkin until creamy. Add spices and Splenda. Drop by spoonful on parchment paper and put in fridge until firm.
Once hardened, roll into one-inch balls and put back into the fridge for about an hour.

Seasonal Spice Balls

Makes: 6

Ingredients:

  • ¾ c coconut oil
  • ½ tsp nutmeg
  • ½ tsp ground cloves
  • 1 tbsp cinnamon
  • 1 tsp ginger
  • ½ c Splenda
  • 8 oz Neufchatel cheese, softened

Instructions: Put all ingredients except coconut oil in food processor. Pulse while pouring coconut oil into the food processor. Pour slowly in a thin stream. Divide into 6 chunks and roll into balls. Place in refrigerate to firm up. Top with a bit of melted dark chocolate.
Store in refrigerator until ready to eat.

Chocolate Cinnamon Peanut Butter Squares

Makes: 12

Ingredients:

  • Sea salt
  • ¼ tbsp. cinnamon
  • 1 tsp vanilla extract
  • 3 tsp Splenda
  • ½ cup peanut butter
  • 14 c chopped walnuts
  • 4 tbsp cocoa powder
  • 4 tbsp coconut oil

Instructions: Melt coconut oil in the microwave. Stir in vanilla, Splenda, and cocoa. Mix until smooth. Fold in nuts. Pour into square pan and spread evenly.
Mix peanut butter and cinnamon. Pour over chocolate mixture. Sprinkle with sea salt. Freeze until firm. When ready to serve. Slice and enjoy.

Chocolate Coconut Peanut Butter Cups

Makes: 12

Ingredients:

  • Liquid Splenda, to taste
  • ¼ c peanut butter
  • ¼ c cocoa powder
  • ¾ c coconut oil

Instructions: Melt coconut oil and put into three separate bowls. Stir cocoa into one bowl until dissolved. Add Splenda to taste. Add peanut butter to another bowl and stir until smooth. Add Splenda to taste. Place paper liners in muffin tins. Pour chocolate mixture into muffin tins. Put in the fridge until firm. Spoon peanut butter mixture on top of chocolate. Put back into the fridge to
set. Once firm, remove from fridge and pour remaining coconut oil over peanut butter. Chill until ready to serve. Optional topping: Sprinkle with chopped nuts or shredded coconut.

Mounds Bark

Makes: 12

Ingredients:

  • Pinch sea salt
  • ¼ tsp cinnamon
  • 4 tsp Splenda
  • 2tbsp cocoa powder
  • 4 ozs Neufchatel cheese
  • 1 c coconut oil
  • 2 c shredded coconut, unsweetened

Instructions: Melt coconut oil on stove top. Add shredded coconut, Splenda, salt, and cinnamon. Remove from heat. Line a 9-inch square pan with wax paper and pour mixture into pan. Press down to create a solid layer. Place in freezer until mixture is firm.

Remove from freezer. Melt cocoa powder with cream cheese and pour on top. Put back in the freezer until solid. When solid. Take out of the pan and break into pieces. Put in airtight container and store in the refrigerator.

Optional: Continue to layer to create a striped look.

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