The Skinny on Fat Bombs: Everything You Want to Know, Plus Recipes (2024)

Cravings for sweets and carbs are powerful enough to knock even those with willpower of steel off the rails. Whether you’re on a keto diet or just want to cut back on sugar, those cravings can destroy all your progress — and give you a major energy crash.

Well, there’s a solution. It’s kind of a cheat: When cravings strike, eat a fat bomb. A fat bomb is a treat that satisfies the urge to snack while keeping you on the keto path.

Related: Keto Diet for Beginners: Your Complete Guide

What is a fat bomb?

They sound a little dangerous, but fat bombs, also called fat balls or keto bombs, are a delicious way to stay on track with your keto or lower-carb diet.

They’re snacks you can make at home that are full of quality fats to satisfy your cravings. They also fulfill your sweet tooth (without kicking you out of ketosis) when you use Bulletproof-approved sugar substitutes. After eating one, you’ll feel like you’ve just had an indulgent, delicious dessert, without the sugar crash.

A fat bomb is a solution:

• It’s a satisfying snack that won’t wreck your lower-carb diet with a dose of sugar.
• Just like an energy ball or protein bite, a fat bomb fuels your body with quality fats.
• The quality fats help you curb cravings, stay satisfied between meals AND stay on track for your nutrition goals.

How can a fat bomb be good for you?

It seems crazy that something that tastes like cheesecake or a peanut-butter cup can be good for you, but there is hard science behind the benefits of consuming more quality fats — whether you’re following the keto diet or not.

• You won’t experience the rise in blood sugar you get when you eat a scone or a bagel. The high fat and low sugar in a satisfyingly sweet fat bomb sweetened with a natural sugar substitute won’t spike your insulin.^[1]
• If you’re on a keto diet, a high-fat, lower-carb snack will help you remain in the fat-burning state of ketosis. A high-fat, lower-carb snack delivers a dose of fat that’ll keep you in the fat-burning state of ketosis.^[2]
• Fat bombs made with a high quality fat called MCT oil can even curb cravings. MCTs raise your ketone levels. Ketones suppress ghrelin (aka your hunger hormone) and increase cholecystokinin (CCK), which makes you feel full.^[3] Studies also show that MCT oil can significantly boost your workout. Athletes given MCT oil for two weeks could do longer sessions of high-intensity exercises, and others built up less blood lactate and had increased endurance during high-intensity interval training (HIIT).^{[4] [5]}

The bottom line: Fat bombs contain high quality fats and natural sugar substitutes that are actually good for you: They keep your blood sugar from spiking, give your workout a boost and if you’re on the keto diet, keep you in the fat-burning state of ketosis.

But aren’t fats bad?

For years, fats got a bad rap. Somewhere in the crusade against trans fats, the message got confused, and suddenly all fats were bad — including the good monounsaturated and polyunsaturated fats that are essential to your body’s processes.

This article published by Harvard Medical School says, “For years, fat was a four-letter word. We were urged to banish it from our diets whenever possible. We switched to low-fat foods. But the shift didn’t make us healthier, probably because we cut back on healthy fats as well as harmful ones.”

To help people make better choices when it comes to good fats and bad fats, the FDA has taken steps to remove trans fats from processed foods.^[6] Manufacturers are now required to disclose more detailed fat contents on nutrition labels on all packaged goods. In place of the more generic “calories from fat,” new labels show grams of unsaturated, saturated and trans fats, as well as the percentage of the recommended daily intake for each.

Fat bombs are full of fat — the good kind, if you make them with quality ingredients. You want plant-based monounsaturated and polyunsaturated fats like coconut oil, macadamia nuts, cacao butter, Grass-Fed Ghee and MCT oil.

The bottom line: Some fat is good for you. Whip up fat bomb recipes made with good fats like plant-based monounsaturated and polyunsaturated fats. No saturated or trans fats allowed.

Related: Everything You Need to Know About Dietary Fats

How many fat bombs should you eat?

It depends on your diet goals and the recipe you choose. Think about what your body needs and what a fat bomb can do for you. Start by deciding what ingredients you want in your fat bomb. If you’re sensitive to dairy, don’t eat a bunch of cream cheese fat bombs. If you’re sensitive to legumes, you don’t want to eat a peanut butter fat bomb on the daily.

Use fat bombs to fulfill your cravings or energy needs. Do you get snackish just before dinner? Have a fat bomb before you start cooking — you’ll satisfy your cravings and probably eat less when you sit down to your meal. Do you lose steam in the mid-morning? Have a fat bomb to give you an energy boost and tide you over until lunch. Don’t think about limiting yourself. Just think of a fat bomb as a craving-busting, energy boosting solution.

The bottom line: Plan ahead for when and what type of fat bombs to have in your arsenal. Make sure you consider your body’s sensitivities to certain ingredients, and whether you need an energy lift or a meal supplement.

Make them and stash them: Fat bomb recipes

Stuff a fat bomb in your gym bag. Put a few in your drawer at work. Find just the right delectable, indulgent fat bomb to satisfy your hunger pangs and energy needs, then make sure to keep them within reach. These recipes take out all the unhealthy fats, flour and sugar and replace them with Brain Octane MCT oil, Vanilla Collagen Protein, Collagelatin and a low-glycemic sugar substitute.

Pumpkin Spice Fat Bombs

Enjoy the flavor of fall any time — without the guilt. The quality ingredients give you a brain and energy boost, and the natural pumpkin delivers a dose of potassium, vitamin C and fiber. Pop one of these instead of grabbing that scone at the coffee shop.

White Chocolate Fat Bombs

This treat feels like it came out of a heart-shaped box. Cacao butter and coconut cream eat like smooth, creamy chocolate. Grass-fed collagen protein is a treat for your skin, bones and joints.

Apple Pie Fat Bombs

The organic apples, Ceylon cinnamon and pure, grass-fed butter in this fat bomb deliver the satisfaction of a slice of apple pie. These treats are frozen, so pop one in your lunchbox before you head out the door. By the time you’re ready to snack, it’ll be soft, chewy and delicious.

Lemon Fat Bombs

Brighten up your day with one of these light, mouthwatering fat bombs. Coconut cream is a smooth and creamy complement to the lemon flavor. Use organic Meyer lemons for a sweeter, zestier flavor.

Cinnamon Roll Protein Fat Bombs

For an even more satisfying snack, add some protein to the package. Ground cinnamon and coconut satisfy your sweet cravings. Macadamia nuts deliver a satisfying crunch.

But don’t stop there. If you don’t see a fat bomb that piques your tastebuds, check out these 45 insanely good fat bomb recipes, which include savory flavors featuring bacon, salmon and avocado.

Keep it fresh with new fat bomb recipes and weekly hacks to keep up a keto lifestyle. Subscribe to The Fat Bomb – A Keto Newsletter.