Fat Bombs: Learn About This Filling Fuel for Keto Followers

by | Updated: May 31st, 2022 | Read time: 3 minutes

Are you considering the keto diet? This low-carb, high-fat diet is said to shift the body’s metabolism from burning sugar to burning fat, and it’s commonly adopted for quick weight loss. People on the keto diet typically eat animal protein, dairy products, vegetables, nuts, seeds, fats and oils. One common keto snack is the keto fat bomb.

Eight Keto Fat Bombs Sit on a Small Cutting Board, Representing How to Make a Fat Bomb | Vitacost.com/Blog

What Are Fat Bombs?

Fat bombs are similar to energy bars or balls, but carbs and protein are traded for up to 90% healthy fat. Sweet fat bombs can be made with dark chocolate, cacao and a zero-calorie or keto-friendly sweetener (like Swerve or monk fruit). Savory fat bombs are generally made with ingredients like cheese, bacon or avocado.

A keto-friendly fat bomb should be between 70-200 calories with less than 7 grams of carbs and 5 grams of protein. Fat bombs are meant to be a snack – not a meal replacement – making portion control important.

Choosing a healthy fat as your base ingredient is the most important component of the recipe. Think healthy monounsaturated fats, which can help lower bad cholesterol and increase good cholesterol. These healthy fats are found in foods like peanuts, olives and avocados.

How to Make a Fat Bomb

Making your own keto fat bombs is simple. Choose a healthy fat, low-carb flavors and any healthy extras.

Healthy fats: Peanut butter, almond butter, coconut butter, cream cheese, coconut oil, avocado, coconut milk or cream, dairy cream, grass-fed butter or ghee.

Low-carb flavoring: Vanilla extract, unsweetened dark chocolate, cacao powder, Swerve, salt and cinnamon.

Extras: Walnuts, shredded coconut, mini cacao chips, seeds (sesame, flax, chia), bacon.

Keto Fat Bomb Recipes

Quick Cheesecake Fat Bomb


4 oz. cream cheese

2 oz. or ¼ cup natural creamy peanut butter

1 oz. or 2 Tbsp. Swerve (natural sweetener)

½ cup crushed cacao chips

Parchment paper


  1. Bring cream cheese and peanut butter to room temperature.
  2. In bowl, combine cream cheese, peanut butter and sweetener until smooth.
  3. Shape dough into golf-sized balls and roll into crushed chips until covered.
  4. Arrange fat bombs on parchment-lined baking sheet.
  5. Freeze 2 hours or until solid. Store in airtight container in freezer.

Bacon and Guacamole Fat Bomb


1 large avocado

¼ cup ghee, softened at room temperature

2 cloves crushed garlic

1 small chili pepper, finely chopped

½ small white onion, diced

1 Tbsp. fresh lime juice

¼ tsp. sea salt

1-2 Tbsp. fresh cilantro, chopped

Freshly ground black or cayenne pepper

4 large slices bacon, cooked, grease reserved


  1. Cook bacon and reserve fat. Chop cooled bacon into smaller pieces and set aside.
  2. In bowl, add avocado, butter, crushed garlic, chili pepper, salt, pepper, cilantro and lime juice. Mash with a fork or potato masher. Add chopped onions and stir in reserved bacon grease.
  3. Mix well, cover with foil and refrigerate for 20-30 minutes.
  4. Using an ice cream scoop, form guacamole balls and roll in crumbled bacon.
  5. Arrange on a baking sheet and store in the fridge for up to 5 days in an airtight container.

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