What the fuck are Fat Bombs and how do I get in on this action?
Keto Fat Bombs are small snacks or treats that are high in fat and low in carbs (so, like…a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day.
From a page called Keto Summit, here are a few facts about ketogenic fat bombs to help you understand them better:
1. Ketogenic fat bombs are often small
It’s tough to eat too much of these as they are so high in fat, so they take the shape of small balls or mini muffins. Our favorite way of making them is in muffin pan with liner. That way you don’t get your hands dirty when you make the mixture and they’re super easy (and not messy) to take with you to eat on your way to work or to the gym.
2. Fat bombs can be savory or sweet
The majority of the fat bomb recipes tend to be sweet-ish (sweetened with sweeteners like stevia). This is because stevia is a low calorie (and zero-carb) sweetener that also doesn’t cause stomach problems for people unlike many sugar alcohols that are used in low-carb treats. If, however, you dislike using stevia (we know many people dislike the taste of stevia), then feel free to use your own low-carb sweetener of choice when making sweet keto fat bombs. There are also some savory fat bombs (e.g., made with bacon or avocado).
3. Fat bombs contain lots of healthy fats
As I mentioned earlier, fat bombs contain lots of fat, but on a ketogenic diet (just like on a Paleo diet), eating healthy fats is highly important to lower inflammation in your body. So, most ketogenic fat bombs contain coconut oil or coconut butter as an ingredient. This is also useful from a recipe perspective as coconut oil solidifies when refrigerated thereby making these fat bombs a lot less messy to eat.
4. Fat bombs should be stored in the refrigerator
As I mentioned above, fat bombs contain lots of fat, which is often liquid at room temperature, so make sure to store these delicious treats in the fridge when you’re not eating them. They’ll often last 1-2 weeks in the fridge in an airtight container. You can also freeze them, although it’s best to thaw them a bit before serving as they can get pretty solid.
5. Fat bombs often also contain nuts and seeds
We suggest you try not to consume too much nuts and seeds on a ketogenic diet since the fats in nuts and seeds can become easily oxidized if the recipe requires them to be heated (more about that here) and some nuts and seeds are actually quite high in carbs (check out our table of carb content for nuts and seeds here). Just a quick note about peanuts while we’re on the subject of nuts – peanuts are not nuts so almond butter is used instead of peanut butter in ketogenic recipes.
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To start you out, here’s a recipe I found that wasn’t chock full o’ coconut (don’t worry, I will add coconut-laden ones, too, but I wanted one that wasn’t, dammit) and is tasty as fuck. I stole this from some Paleo wonderland called The Nourished Caveman (don’t get me started on the whole “we eat what the cavemen ate!” thing. Lord. But there are a lot of good Keto recipes here, so…).
Fudgy Macadamia Chocolate Fat Bombs
- 2 oz (58gr) Cocoa Butter (if you make a lot of chocolate this one is the most convenient)
- 2 Tbs unsweetened cocoa powder
- 2 Tbs Swerve
- 4 oz (112gr) Chopped macadamias (bulk is cheaper!)
- ¼ cup Heavy cream or coconut oil for dairy free option
- Melt cocoa butter in a small sauce pan in a bath of water. (I just use another slightly bigger sauce pan, half full with water)
- Add cocoa powder to the sauce pan.
- Now add the Swerve and mix well until all ingredients are well blended and melted.
- Add macadamias and stir in well.
- Add cream, mix well and bring back to temperature.
- Now pour in molds or paper candy cups.
- Let cool, then put in the fridge to harden.
- Keeps at room temperature, with a slightly softer consistency than chocolate.
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