What is a Keto Fat Bomb? Your Complete Guide to Keto Fat Bombs

Written by Lynn Hetzler
on September 24, 2019

It can be hard to sustain the dieting battle long enough to win the weight loss war. When faced with the inconvenience and restricted food lists of many diets, including vegan, low fat and low-calorie diets, many people retreat back to their old eating habits within just a few weeks. Learning how to prepare meals in a new way, using new ingredients, and eating on a new schedule can be too much to overcome. What’s worse is that eating the same foods day in and day out is boring, especially if you can’t eat your favorite foods. Unfortunately, many dieters raise the white flag and quit their diets before seeing any real results.

Take the ketogenic diet, for example, which is extremely effective for weight loss but navigating the food options can seem overwhelming at first. You will start seeing noticeable results after about three weeks, but the complexities and inconvenience of changing to the powerful ketogenic diet can prevent you from sticking to the plan long enough to enjoy the benefits.

Bacon and guacamole keto fat bomb

Bacon and guacamole keto fat bomb. YUM!

Fortunately, you can develop an arsenal of foods, preparation techniques, shortcuts and tips to make your ketogenic diet even more powerful, effective and easy to use. You can start using one secret weapon on your very first day without knowing a single thing about the keto diet, and continue using it even after you have reached your weight loss goal.

That secret weapon is the “Fat Bomb.”

What is a Keto Fat Bomb?

Keto fat bombs have the perfect ratio of fat, carbohydrates, and protein to help you lose weight and feel energized. They do this by helping your body remain in a fat-burning mode, even after you eat a satisfying meal.

The ketogenic diet focuses on food that is very low in carbohydrates and very high in fat. It helps promote weight loss by changing what the body uses as fuel. The body normally converts carbohydrates, such as those found in breads and sugars, into energy. When the body does not have access to enough carbohydrates, however, it starts to burn fat instead.

Specifically, your liver turns the fat into ketones, which is a type of acid. Your liver pumps the ketones into your bloodstream, where muscles and other tissues can absorb the ketones for use as fuel. Having a certain level of ketones in your bloodstream brings you into a metabolic state known as ketosis. Your body will burn fat to help you lose weight the entire time you are in ketosis.

Your body could also burn protein for energy when carbohydrate supplies are low. However, burning proteins instead of fat can knock the body out of ketosis.

It takes about one to ten days of eating a high-fat, low-carb diet to achieve a state of ketosis; you will need to continue eating the keto diet to maintain the fat-burning state of ketosis. Eating fat bombs can help you reach ketosis faster, and help you keep your body in ketosis longer.

Fat bombs are about 90 percent fat, so they are the perfect addition to any ketogenic diet, for diet newcomers and long-term keto fans alike. Because they keep you in a state of ketosis, low-protein fat bombs also deliver a number of health benefits other high-protein meals, such as chicken and Brussels sprouts, cannot. You can drop a fat bomb as a snack, meal replacement, or even as a side dish. They are easy to make and come in a nearly infinite variety of flavors, from sweet to savory and everything in between.

Are Fat Bombs Healthy?

Two main ingredients power ketogenic fat bombs: coconut oil and high-fat dairy. Each of these ingredients packs some mighty health benefits. Coconut contains a type of fat known as medium chain triglycerides (MCTs), which provides the body with supplemental ketones that it can absorb quickly and use as fuel to maintain ketosis.

High-fat dairy fat bombs provide unique health benefits. Along with vitamins and minerals, high-fat dairy products contain fatty acid known as conjugated linoleic acid (CLA). Research shows that CLA plays a major role in breaking down fat in the body and, as a polyunsaturated fat, can even reduce the risk of heart disease and stoke.

Many of the foods included in keto fat bombs, such as butter and heavy cream, have a reputation for being unhealthy. Specifically, some believed that high fat diets contributed to heart disease, stroke, and a number of other health conditions.

After years of debate, many researchers are finding evidence that dairy fat could potentially protect against heart disease and stroke. Other research suggests that a consuming diet high in dairy fats could protect against colorectal cancer; one study suggests consuming two servings of high-fat dairy foods every day can reduce the risk of colorectal cancer by 13 percent. The beneficial effects of dairy fat have a lot to do with CLA, which provides potent anti-inflammatory and anti-cancer properties that contribute to heart disease, stroke and cancer.

Consuming high-fat dairy foods with dinner can also help your body burn fat at night. Burning fat while you sleep provides your body with the fuel it needs to perform its nightly duties without having to secrete stress hormones or rely on sugar.

Eating high-fat dairy foods can increase your cholesterol. Doctors used to associate high cholesterol with an increased risk of heart disease, but recent research questions that association. Many health professionals now believe that eating plenty of low-carb vegetables, exercising regularly, controlling stress levels, and minimizing consumption of unhealthy or toxic ingredients can greatly reduce the risk of heart disease.

Pros and Cons of Keto Fat Bombs

As with any diet and diet foods, there are benefits and drawbacks to the keto diet and ketogenic fat bombs. Knowing the advantages and disadvantages of keto fat bombs can help you avoid some of their pitfalls and optimize their benefits.

Benefits of the keto diet and keto fat bombs

  • Eating high fat foods, such as keto fat bombs, can help promote weight loss by providing a feeling of satisfaction that reduces mid-day fasting
  • Consuming the keto diet can have a positive effect on brain function
  • Eating ketogenic fat bombs can help you kick the sugar habit
  • Keto fat bombs are convenient because they are easy to prepare, store and eat; they also require relatively few ingredients
  • Keto fat bombs are delicious and there are some amazing keto recipes out there
  • Keto fat bombs are easy to make, convenient to store in your refrigerator or freezer, and ready to eat at almost any time of day or night


Drawbacks of the keto diet and keto fat bombs

  • Unintended overeating – and the potential for weight gain – because fat bombs are incredibly delicious, easy to make and convenient to store
  • There is very little research into the long-term effects of the keto diet
  • You may experience “brain fog” temporarily while your body adjusts to ketosis (commonly referred to as keto flu)
  • The dramatic effects of the keto diet may fade once you start eating carbohydrates again
  • It is easy to accidently include unhealthy fats, such as canola oil or other “cheap” fats, in your fat bombs
  • Long-term consumption of ketogenic fat bombs and other ketogenic foods may trigger the development of kidney stones
  • Eating a large number of keto fat bombs, especially when you first begin the diet, may lead to upset stomach and other digestive issues
  • The keto diet may cause unpleasant “keto flu” and “keto breath” during the first two weeks, as your body adjusts to the diet

Healthy Items to Include in Your Keto Fat Bombs

You can boost the nutritional value of your keto fat bombs by incorporating a few nutrient-rich foods.

Food Items to Eat in Moderation

To maintain ketosis, you should avoid sugar and high-carb foods, of course, but there are other foods you should eat only in moderation. These include:

  • Fruits high in sugar, such as tangerines, oranges, pineapples, bananas, pears, grapes, fruit juices, and mangos
  • Vegetables high in carbohydrates, such as potatoes, yams, corn and peas
  • Legumes, which are high in carbs, such as baked beans, chick peas, lima beans and green peas
  • Dairy – a mainstay of ketogenic fat bombs, but tends to be high in carbs
  • Breaded meats or processed meats that may contain hidden carbohydrates
  • Beverages containing sugar, such as sodas, energy drinks, sports drinks, fruit juices, lemonade, mocha, and certain cocktails

How to Make a Fat Bomb

Step 1: Decide on flavors and textures

Fat bombs come in almost every conceivable flavor and texture. Choose from savory, sweet, spicy, bitter, or sour. Next, decide if you are in the mood for something crunchy, chewy, melty or cheesy – or a combination thereof.

Step 2: Select a fat base

Nearly all fat bombs have a fat base that solidifies in the refrigerator and stays relatively solid at room temperature. Coconut oils and butter are the most commonly used and most reliable bases, but there are plenty of alternatives if you are feeling particularly daring. Try using lard or other animal fats, for example, or go vegan-friendly. You can melt cheese, add your ketogenic ingredients, and reform it.

What are keto fat bombs made of?

Common fat bases:

  • Coconut oil
  • Butter
  • Cream cheese

Uncommon fat bases:

  • Rendered animal fat, such as lard or tallow
  • Hard cheese

Dairy-free Fat Bomb Bases:

  • Cashew cheese or other tree nut cheeses
  • Cocoa butter
  • Coconut cream
  • Coconut oil
  • Ghee

Vegan and Raw Vegan Fat Bomb Bases:

  • Cocoa butter
  • Coconut cream
  • Coconut oil

Step 3: Gather your favorite keto-friendly ingredients

  • Basic spices, including salt, cinnamon and other powdered herbs and spices
  • Chopped herbs
  • Calorie-free sweeteners, such as sucralose or erythritol
  • Seeds, including flaxseed and chia seeds
  • Nuts, macadamia nut or almond butters or peanut butter (maybe peanut butter cups?) and nut flours
  • Berries, such as blueberries and blackberries
  • Chopped cooked meat, including steak, salami, and salmon
  • Bacon bits
  • Eggs
  • Cheese
  • Low-carbohydrate vegetables, such as onions and scallions
  • Low-carb fruits, including tomatoes and wild blueberries
  • Coconut flakes
  • Cacao powder (or cocoa powder, dark chocolate, chocolate chips, reeses, white chocolate, fudge, etc -- think "chocolate fat bombs")
  • Vanilla, vanilla extract or peppermint
  • Low-carb maple syrup
  • Coconut cream
  • Cookie dough
  • Heavy cream
  • Sour cream
  • Lemon juice

You can add dozens more keto-friendly ingredients to your fat bombs, of course, but keeping the above ingredients on hand helps you create fantastic snacks and meals at almost any time of day or night.

Step 4: Assemble the ingredients

Combine the fat base with your favorite ingredients into one delicious ball or bar. Start by softening or melting the fat base and mixing in your ingredients. Add ingredients to melted fat bases and transfer into a container, tray or plate to cool. When using softened fat base, the base should be soft enough to form into balls or bars. Refrigerate the melted or softened keto fat bombs until solid.

Making keto fat bombs is easy – making tasty fat bombs that look appealing can be hard. With a bit of creativity, though, you can make fat bombs into cookies, salads, mug cakes and a wide variety of other edible forms that look as good as they taste.

Your first chocolate keto fat bomb – step by step

  1. Assemble the ingredients – equal amounts of cacao powder and coconut oil; add zero-calorie sweeteners, nuts or other ingredients for texture, and cinnamon or vanilla for flavor
  2. Melt the coconut oil in a pan at low heat
  3. Mix in the cacao powder, stirring until thoroughly mixed
  4. Add the other ingredients
  5. Pour the mixture onto a plate, cookie sheet or into a silicone container
  6. Cool and store in refrigerator for 2 to 4 hours, or until the ketogenic fat bomb solidifies
  7. Break off a piece of chocolate and enjoy

While they make for great snacks, nutrient-rich fat bombs also work as convenient meal replacements. Use fat as a base and add your favorite meats and spices.

Ten Fantastic Fat Bomb Recipes (...and generally great keto snacks)

  1. Maple Pecan Fat Bombs – easy sugar-free recipe from MyKetoKitchen.com
  2. Chocolate Cherry Fat Bombs – this vegan-friendly recipe provides a sweet and satisfying bite, from Create Mindfully
  3. Lemon Macadamia Fat Bombs – a zingy and crunchy fat bomb from Health Starts in the Kitchen
  4. Breakfast Bacon Fat Bombs – egg, bacon and avocado mash up to create a tasty breakfast treat, from A Simple Pantry
  5. Paleo Butter Pecan Keto Fat Bombs – ghee blended with coconut butter, vanilla, and pecans, from What Great Grandma Ate
  6. Bacon & Egg Fat Bombs – deviled-style egg mixture surrounded by crispy pieces of bacon, from KetoDiet
  7. Bacon & Guacamole Fat Bombs – perfect snacks from KetoDiet
  8. Keto Mocha Truffles – strong brewed coffee and cacao powder provide the mocha flavor, combined with cinnamon, vanilla, and a touch of sweetness, from My Copenhagen Kitchen
  9. Creamy Coconut “Get Some” Ice Cream – healthy fat from egg yolks, grass-fed butter, cacao butter, and XCT oil combined with sweetness from coconut oil and xylitol creates a fantastic dessert from Bulletproof
  10. Avocado & Egg Fat Bombs and Deviled Eggs – ingenious ketogenic fat bombs are a refreshing change of pace, from KetoDiet

Keto fat bombs are incredibly delicious and satisfying by themselves as a snack or as part of your ketogenic diet. Adding keto fat bombs to your diet can help you maintain ketosis and stick to your ketogenic diet long enough to win the war against excess fat.

Author: Lynn Hetzler

Published:  September 24, 2019

Lynn Hetzler has been a leading writer in the medical field for 20 years. She specializes in creating informative and engaging medical content for readers of all levels, from patients to researchers and everyone in between.

Written by Lynn Hetzler

Published: September 24, 2019