Keto

Keto Fat Bomb Guide: Everything You Need to Know

Keto fat bombs add healthy fats to your diet while keeping it low carb and sugar-free. This fat bomb guide covers everything you need to know about keto fat bombs.

Keto fat bomb balls in mini muffin cups

Even if you’re not following a high fat, low carb keto diet, you have probably heard about fat bombs. This guest post by Janine from Keto Domain answers all of your questions about fat bombs including what they are, why eat them, and how to make them!

What is a Fat Bomb?

Fat bombs are to keto what granola is to vegetarians. It’s an on-the-go breakfast nibble, an afternoon slump snack, and a pre-workout fuel injector. In both savory and sweet varieties, keto fat bombs are always packed with natural, healthy fats.

Fat bombs (small seed and nut balls bound with high caloric fats) have been around almost a century.  With the introduction of the ketogenic diet to help epilepsy in 1921, fat bombs were introduced to help children eat a high-fat diet.

The keto diet is still used today to ease seizure symptoms but has also become popular within the bodybuilding, weight loss, and paleo diet communities to increase their healthy fat content. Coconut oil, avocado, ghee, and grass-fed butter are among the good fats commonly used as a binder for the bit-sized snacks.

The Fat Big Bang

Research shows that far from being the enemy, healthy fat helps feelings of satiety, regulates hormones, optimizes digestion, and improves nutrient absorption. Abby Langer, a registered dietician since 1999,  agrees that vitamin uptake is a big win when combined with good fats and says, “The best diet for you is the one that won’t harm you, that enriches your life and lets you love food.”

Fat bombs are an easy and delicious way to add more healthy fat to your diet. They‘ve become very popular in the ketogenic diet community—where healthy fats make up most of the macronutrients.

Sometimes mindful eating means that maintaining the daily fat quota without going over can be difficult. A keto fat bomb can boost a nutritional plan without compromising the paleo lifestyle. With both savory and sweet options, fat bombs can also combat the cravings that can lead to poor choices and over indulgence.

Chocolate keto fat bomb snacks with shredded coconut

The Keto Fat Bomb Nuts and Butters

Because many keto fat bomb recipes use coconut oil or coconut butter as a base, some of the treats are stable and solid at room temperature, while others require refrigeration or freezing.  Some recipes include peanut butter, but adapting the recipe to paleo isn’t too hard with nut butters like almond butter around.

So, what’s not to love about a fat bomb?

There are three key components to a basic fat bomb: fat, flavor, and crunch. Where a recipe calls for peanuts or a sweetener that’s not paleo, replace with the paleo-friendly options found in the same category.

Fats:

  • coconut (oil, milk, cream, butter)
  • cacao butter
  • almond butter
  • avocado (oil or whole)
  • MCT oil
  • bacon fat

Flavor:

  • extracts (vanilla, almond, peppermint, etc.)
  • spices (cinnamon, caraway, anise, etc.)
  • sea salt
  • dark chocolate
  • cacao powder
  • green tea powder
  • citrus zest
  • sweetener (stevia, monk fruit, etc.)

Crunch:

  • nuts (almonds, pecans, pistachios, etc.)
  • seeds (chia, flax, sunflower, hemp, pumpkin, etc.)
  • cacao nibs
  • coconut (ground or shredded)

Remember, these bits of fatty bliss are about as potent as gourmet fudge. A little goes a long way.

3 Yummy Fat Bomb Recipes

Fudgy Macadamia Chocolate Fat Bombs  The Nourished Caveman

These morsels are perfect for those who miss the decadence of a chocolate dessert.   Macadamia nuts add a delicious crunch to these fat bombs and cocoa powder adds the chocolate.  They’re gluten-free and fit perfectly into the paleo diet plan.

Easy Almond Butter Fat Bombs Keto Mama

Peanut butter is a popular snack but is an allergen trigger for some people. These nutty snacks feature almond butter instead and will give that sticky, satisfying mouthfeel without worry (and only 1.4g net carbs).   They’re mixed with cacao powder to give that nutty chocolatey flavor.

No-Bake Coconut Paleo Cookie Delights Whole New Mom

When there’s no time to bake or it’s simply too hot, these guilt-free coconut “cookies” are just the thing to appease a sweet craving. They literally are a coconut delight, packed with shredded coconut, coconut oil, and coconut shreds. They go together as easy as “mix and chill”.

Janine Einhellig is owner and author at KetoDomain.com, a website focused on helping people achieve success on the ketogenic diet through information, meal plans, and coaching.  Janine enjoys writing and operating Keto Domain because of the great impacts the ketogenic diet can have on quality of life.

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