What Are Fat Bombs and Should You Include Them in Your Keto Snacks?

Those little, dense, round snacks keto followers love? You’ve probably spotted them in health food stores or on Pinterest. These energy-packed bites are called "fat bombs," and they’re made with high-fat ingredients like coconut oil and avocado, designed to curb hunger and satisfy cravings for something sweet or nutty.

Fat bombs are basically energy bites tailored for those on the keto diet. Research supports the idea that healthy fats can be beneficial, a principle widely adopted by followers of low-carb diets such as Atkins and the popular Keto diet.

"While traditional energy bites use carbs and protein for fuel, fat bombs prioritize fat as the primary energy source, with some versions providing up to 90% of their calories from fat," explains Sofia Norton, RD and keto expert for Kiss My Keto.

"Another way to define fat bombs is as high-fat, bite-sized keto-friendly snacks. They can be sweet or savory and typically come in round shapes, though variations like square, cylinder, and heart-shaped versions are also common," she adds.

Are Fat Bombs Healthy and What Ingredients Do They Contain?

Fat bombs are typically crafted from a rich base of fats, with ingredients that bind everything together and create a flavorful, satisfying snack. Keto-friendly fat bombs can be sweet, featuring chocolate and sweeteners like monk fruit or erythritol, or savory, incorporating ingredients like nut butter, cheese, and bacon.

"The nutritional content of fat bombs can vary widely depending on the recipe. However, fat remains the main source of energy in all fat bombs," says Norton. "A typical fat bomb might have anywhere from 70 to 500 calories, between 7 and 50 grams of fat, fewer than 7 grams of carbohydrates, and less than 5 grams of protein. These numbers are rough estimates," she adds. Fat bombs closer to the 70- to 200-calorie range are more in line with a keto snack, and are a healthier, portion-controlled choice compared to the more calorie-dense 500-calorie versions, which are essentially meal replacements.

"Most people on the keto diet consider fat bombs a snack. However, higher-calorie or savory versions can double as meal replacements or side dishes," Norton explains. "So if you plan on using a fat bomb as a meal, keep that in mind and adjust accordingly."

"Keto followers should remember that fat bombs shouldn’t be relied upon as a regular meal replacement, since they don’t typically provide the necessary daily intake of fiber, protein, and vitamins," she advises. It's better to treat fat bombs as a snack, rather than a substitute for a full meal.

Fat bombs are suitable for those on a keto diet, according to Norton, as they help keep dieters feeling full and energized. "However, if you're not following a keto plan, fat bombs can contribute to weight gain because your body is more likely to store the fat from these snacks rather than burn it," she warns. "It's important to be keto-adapted for your body to effectively use fat as fuel," she adds.

What Are the Common Ingredients in Fat Bombs?

Most fat bombs are made with a rich, fatty base such as butter, peanut butter, cocoa butter, coconut oil, coconut cream, heavy cream, lard, MCT oil, or even bacon. "Other ingredients often included in fat bomb recipes are almond flour, coconut flour, cream cheese, stevia, cacao powder, berries, and much more," Norton explains.

"Fat bombs are most effective when made with fatty bases that remain solid at room temperature or once cooled. These ingredients, usually high in saturated fat, naturally harden easily," she says. Coconut oil, for instance, is a common and nutritious solid base used in many fat bomb recipes.

"To achieve a soft and chewy texture in fat bombs, some recipes incorporate nut flours, milk, and cream. These ingredients not only help bind everything together, but they also contribute extra flavor and nutritional value," she adds.

Norton enjoys using nut butter and coconut oil in her fat bombs. "My go-to fat bombs are made with coconut oil and nut flours, as they are packed with ketogenic fats, fiber, vitamins, and minerals. Plus, they are typically delicious and tender," she shares. When it comes to the health benefits of different recipes, variety is essential. It's important to mix up your fat bombs, alternating between those rich in saturated fats and those high in unsaturated fats to achieve a balanced intake of healthy fats," she advises.

How to Prepare Keto Fat Bombs

There are countless fat bomb recipes available across keto diet books, blogs, and recipe websites. "Typically, making a fat bomb involves melting or heating an oil, such as coconut oil, then adding flavorings and binding agents like coconut milk and stevia. The mixture is poured into molds and chilled in the fridge or freezer until it solidifies," Norton explains.

Here are two keto fat bomb recipes to get you started, one savory and one sweet.

Bacon and Cheese Fat Bombs

This savory fat bomb is perfect for curbing your hunger and satisfying that salty craving. Each one contains about 200 calories and takes just 45 minutes to prepare. Spice things up with pepper and other fiery ingredients for a hot version, or opt for herbs to give them a milder flavor. Prepare a large batch to have ready for the week—great for meal prepping!

Discover the Recipe: Bacon and Cheese Fat Bombs

Keto Peanut Butter Fudge Fat Bombs

This fat bomb recipe is a sweet treat, featuring the perfect pairing of peanut butter and chocolate. It's an ideal snack or dessert to curb your sweet cravings, and it uses stevia to maintain balanced blood sugar levels and prevent spikes or crashes. With 341 calories per fat bomb, it's not something to indulge in daily, but it makes for a satisfying occasional treat when you're craving something sweet.

Find the Recipe: Keto Peanut Butter Fudge Fat Bomb