Here are a few facts about ketogenic fat bombs to help you understand them better:
1. Keto 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 ketogenic fat bombs. There are also some savory fat bombs (e.g., made with bacon or avocado). Read why Swerve may be a good option.
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 keto 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 (find out more about why peanut butter isn’t ketogenic here).
There are 3 basic ingredients to every fat bomb recipe:
1. Healthy Fats
For Example: cacao butter, coconut butter, almond butter, coconut oil, coconut milk, coconut cream (solid part of a refrigerated can of coconut milk), ghee (mostly lactose and casein free, especially if you get cultured ghee, so it doesn’t present the same problems as other dairy products), butter (ok if you’re not sensitive to dairy), bacon fat, avocado oil
For Example: sugar-free vanilla extract, 100% dark chocolate, cacao powder, salt, peppermint extract, spices, Keto sugars (like erythritol, Swerve, stevia, Truvia)
For Example: cacao nibs, almonds, pecans, walnuts, chia seeds, bacon bits (choose sugar-free)