Ever heard of fat bombs? Also known as keto bombs, these are bite-sized snacks that keep you full in between meals. They can be made in a variety of ways. However, they share one important aspect that helps you sustain your ketogenic diet: Keto fat bombs are all high in fat content. Find out more below.
Do Keto Fat Bombs Work?
These snacks have a minimum fat content of around 90 percent. Despite this amount, are they an essential part of one’s keto diet? Well, one sure benefit of keto fat bombs is that they can be eaten while you’re on a keto diet. They can be high not only in fat but also in protein.
Second, the fat in these keto bombs will satisfy your constant cravings — this stops you from eating sugary and carb-filled snacks. Third, they come in a variety of flavors. The most common ingredients of a fat bomb include high-fat dairy and coconut oil, but there’s always room for experimentation.
But even these two ingredients spell out the benefits of keto fat bombs. Coconut oil contains a specific kind of triglycerides: Medium chain triglycerides. These can lower your cholesterol levels and are viewed as potentially helpful against diabetes. Plus, these fats burn quickly to help manage your weight.
Likewise, butter and other dairy products — along with some meat products — contain chemicals called conjugated linoleic acids. These are believed to decrease body fat while also developing your body’s muscle mass. Moreover, people who have a lot of these acids have a lower risk of diabetes and cancer.
How Many Fat Bombs Can You Have on Keto?
This is entirely up to you. The number of keto bombs you can eat depends on how many fats you need on a given day. If you ate enough high-protein and high-fat meals for the day and you feel full, you don’t need to eat a single keto fat bomb. But if you’re looking for a snack, one or two fat bombs will do.
Can You Have Peanut Butter on a Keto Diet?
The simple answer is yes. Why? It’s because peanut butter has a decent amount of protein and fat while also having a relatively low amount of carbs. For example, two tablespoons or 32 grams of peanut butter have 188 calories, 16g fat, 8g protein, and 6g total carbs — 1.9g of which are dietary fiber.
If you’re on a ketogenic diet, you can eat one to two servings or four tablespoons of peanut. This helps add fat to your body without going over your carb intake limit. After all, the usual ketogenic diet has a limit of 50g total carbs or 30g net carbs. Thus, you just have to keep your regular nutrient intake in mind.
Now that we’re done discussing keto bombs and peanut, let’s head on over to the recipes. Below, you’ll find nine different recipes that will help you replace your carb-filled snacks with keto-friendly ones in no time.
1) Keto Chocolate Coconut Fat Bombs
This is a fat bomb that’s also a good option for those practicing a paleo or vegan diet. What’s more awesome is that these coconut fat bombs require just two ingredients: two cups of chocolate and one to two cups of coconut butter. You can even make your own chocolate and butter to make it special.
What’s important in preparing this chocolate snack is that you keep them in the refrigerator. Otherwise, the fat bombs could lose their firm coconut layer. And don’t worry: You can also keep them inside your freezer. Each serving has 80 calories, 8g fat, 2g protein, and 4g fiber along with some calcium and iron.
Check out the full recipe here: The Big Man’s World
2) Keto Peanut Butter Fat Bombs
Peanut butter is always a good idea for keto bombs. In this case, it’s part of a three-ingredient recipe — and there’s no baking necessary. Just prepare your cream cheese, peanut butter, and favorite sweetener. Ensure that the cream cheese is the full-fat variant and not the lighter version with reduced fat.
And if you don’t have silicon molds to store and shape them, you can just use your ice cube tray. The total preparation time is 10 minutes for a whopping 14 bite-sized servings. Each serving only has 50 calories and 0.5 net carbs along with 2g protein and 5g fat.
Check out the full recipe here: Savory Tooth
3) Keto Cookie Dough Fat Bombs
This is a recipe that you can follow as long as you have silicon molds or parchment paper. What’s important is to keep the cookie dough from sticking on the surface. Likewise, choose a low-carb sweetener and no-sugar peanut butter to stay within your regular carb limit.
Just like the peanut butter fat bombs, this one only takes 10 minutes to prepare. What’s different is that instead of 14 servings, you get 24 in total. Each serving contains 81 calories, 65 of which comes from fat. You also get 7.2g total fat, 1.9 net carbs, and 1.8g protein.
Check out the full recipe here: One Wholesome Life
4) Keto Fat Bombs Cream Cheese
Who said you can’t enjoy sweets on a keto diet? These cream cheese fat bombs are amazing in taste and nutritional content. You won’t get that standard and rather plain taste of coconut oil or butter. Plus, it can turn into a dairy-free option: Simply replace the cream cheese and butter with coconut cream.
To be fair, this recipe takes around four hours. However, the results are worth the wait. Each serving gives you 288 calories from fat. Plus, the total fat with each bite is 32g — that’s already 49 percent of what a person on a 2000-calorie diet needs. Likewise, there are 3g protein and only 1g total carbs.
Check out the full recipe here: Fat for Weight Loss
5) Keto Fat Bombs Cheesecake
There are many ways to utilize cream cheese. In this case, you get to combine eight ounces of it with fresh strawberries. The result is something similar to the traditional strawberry cheesecake. However, the difference is that this one has fewer carbs and more fat — thanks in part to six tablespoons of butter.
These keto bombs are not only creamy but are easy to prepare. In 10 minutes or less, you’ll have enough for 20 people. Simply store them in the freezer. Anytime you feel hungry, just get one cheesecake keto bomb. It’s sure to keep you satiated until your next full meal.
Check out the full recipe here: Green and Keto
6) Pudding Fat Bomb
This keto-friendly version of pudding uses only four ingredients: sugar-free pudding mix, soft cream cheese, heavy whipping cream, and unsweetened almond milk. Likewise, preparation is simple. First, you put everything in a bowl and turn them into a smooth mixture.
Afterward, divide the mixture into 30 pieces — three pieces is equivalent to one serving. Put them in an ice cube tray or just place them somewhere they can be separate from each other. Put them in the freezer and let them become firm. Each serving of this keto bomb packs 62 calories an 5.25g fat.
Check out the full recipe here: Low Carb Way of Life
7) Blackberry Coconut Keto Bombs
Here’s a recipe that works well whether you are on a keto diet or a paleo diet. They have a rather unusual color you don’t usually see on keto fat bombs, but they’re very good to the taste. In fact, these blackberry coconut snacks manage to taste delicious without any sugar.
In 10 minutes, you’ve got 16 servings. Each small square contains 170 calories — and only two of these do not come from fat. You also get 18.7g fat, 1.1g protein, and just 0.7 net carbs.
Check out the full recipe here: Low Carb Yum
8) Chocolate Cherry Keto Bombs
If you want a fat bomb recipe that packs a familiar chocolatey flavor, check this out. This keto and vegan snack option takes an hour to prepare in all. It’s also good for 12 servings, each of which has 67 calories, 6g fat, and 1g net carbs along with tiny amounts of iron, calcium, and Vitamins A and C.
You can use cupcake liners or ice cube tray for storing them in the freezer. Likewise, remember not to include the dark sweet cherries in the mix during the first step.
Check out the full recipe here: Create Mindfully
9) Ginger Keto Fat Bombs
Do you have five minutes to spare? If you do, you can easily make these ginger fat bombs. It’s a snack that’s largely dependent on coconut; for one, you’ll need coconut butter, coconut oil, and unsweetened shredded coconut. Apart from these ingredients, you just need ginger powder and sweetener.
Just like the other recipes here, you can place these fat bombs in silicon molds or ice cube trays. Each serving packs 120 calories, 12.8g fat, 0.8g net carbs, and 0.5g protein. It’s not a good source of protein, but the main point of keto bombs is to increase your fat intake anyway.
Check out the full recipe here: Ditch the Carbs
10) 5-Minute Pistachio Keto Fat Bombs
11) Chocolate Covered Vanilla Buttercream Truffle Candy
Recipe from theketoqueens
12) Coconut Chocolate Chip Fat Bomb
13) Chocolate Fat Bomb (Keto, Gluten-Free, Vegan)
14) Butterfinger fat bombs
15) Kitchen Sink Keto Fat Bomb
Recipe from kaseytrenum
16) Chocolate peanut butter fat bombs
Recipe from thefoodieaffair
17) Craving Buster Chocolate Fat Bombs
Recipe from livingwellmom
18) Raspberry Cheesecake Fat Bombs
Recipe from prepareandnourish
19) Chocolate Macadamia Tarts
Recipe from alldayidreamaboutfood
20) Chocolate Coconut Fat Bombs
Recipe from homemadefoodjunkie
21) Cinnamon Bun Fat Bomb Bars
Recipe from ditchthewheat
22) Chocolate Chip Peanut Butter Cookie Dough
Recipe from fitmomjourney
23) Keto Pecan Pie Clusters
Recipe from heyketomama
24) No Bake Keto Peanut Butter Chocolate Bars
Recipe from twosleevers
25) Sea Salted Chocolate Fat Bomb
Recipe from dirtyfloordiaries
26) Keto Chocolate Fat Bombs
Recipe from aprilgolightly
27) Keto White Chocolate Fudge
Recipe from sugarfreemom
28) Cream Cheesecake Keto Fat Bombs
Recipe from laraclevenger
29) 2 ingredient low carb fudge
Recipe from mymontanakitchen
And there you have it: 29+ different keto fat bombs that you can easily make on your own. Each of them will surely a favorite among your kids — and they won’t even realize that the fat bombs aren’t filled with sugar and carbs. Do send us a message if you have any comments and suggestions!