Keto Breakfast Fat Bombs: Fuel Your Morning the Low-Carb Way

For those embracing a ketogenic lifestyle, mornings can present a challenge. Finding quick, easy, and keto-friendly breakfast options is crucial for staying on track. Keto breakfast fat bombs offer a convenient and delicious solution. These compact powerhouses are packed with healthy fats and low in carbs, providing sustained energy to kickstart your day.

What are Keto Fat Bombs?

Keto fat bombs are small, energy-dense snacks designed to be high in fat, moderate in protein, and very low in carbohydrates. They are a popular choice for individuals following a ketogenic diet, where the primary goal is to shift the body's metabolism to burn fat for fuel instead of carbohydrates. Fat bombs help to meet the high-fat requirements of the keto diet, provide satiety, and can help curb cravings for carbs and sugar. They come in both sweet and savory varieties, making them a versatile option for any time of day.

Savory Keto Breakfast Fat Bomb Recipes

Keto Meal Prep Breakfast Bombs

These savory fat bombs incorporate classic breakfast flavors and are perfect for meal prepping at the beginning of the week.

Ingredients:

• Almond Flour
• Butter
• Baking Soda
• Baking Powder
• Apple Cider Vinegar
• Sour Cream
• Eggs
• Bacon
• Breakfast Sausage
• Shredded Cheddar Cheese
• Sugar-Free Syrup (Optional)

Instructions:

1. Preheat the oven to 350 degrees.
2. Place the almond flour, baking powder, and baking soda in a food processor and pulse a few times to combine.
3. Add in the butter and process on low for 20 seconds or until large crumbles form.
4. Continue processing on low and add in the sour cream, egg, and apple cider vinegar. Sprinkle in a bit of salt, to taste.
5. Turn off the food processor and let the mixture sit for 5 minutes.
6. In a large bowl, toss the sausage, eggs, bacon, and cheese.
7. Scoop the biscuit mixture into the large bowl and gently toss to combine with the other ingredients. Using your hands might be helpful.
8. Spray a muffin tin with non-stick spray then scoop about ¼ cup of the mixture into each section.
9. Bake for 12-15 minutes or until golden brown around the edges.
10. Let cool for at least 15 minutes before serving.
11. Store in an airtight container in the fridge for up to 4 days for best taste.

Nutritional Information (per bomb):

• Calories: 286.7
• Total Carbs: 4.7g
• Fiber: 2g
• Net Carbs: 2.7g
• Protein: 11.9g
• Fat: 24.6g

Serving Suggestion: Enjoy these with sugar-free syrup for an enhanced flavor experience. ChocZero Maple Syrup and Lankato Maple Syrup are recommended keto-friendly options.

Bacon & Egg Fat Bombs

For a simple and classic savory option, try these bacon and egg fat bombs.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• 2 large eggs
• ¼ cup butter or ghee, softened
• 2 tbsp paleo mayonnaise
• Freshly ground black pepper
• ¼ tsp sea salt or to taste
• 4 large slices bacon

Instructions:

1. Preheat the oven to 190 °C/ 375 °F (fan assisted), or 210 °C/ 410 °F (conventional). Line a baking tray with baking paper.
2. Lay the bacon strips out flat on the baking paper, leaving space so they don't overlap. Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down.
3. Boil the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water.
4. Cut the butter into small pieces and add the peeled and quartered eggs. Mash with a fork. Add the mayonnaise, season with salt and pepper and mix well.
5. Pour in the bacon grease and combine well.
6. Crumble the bacon into small pieces and prepare for "breading."
7. Remove the egg mixture from the fridge and start creating 6 balls. You can use a spoon or an ice-cream scooper.
8. Enjoy immediately or store in the fridge in an airtight container for up to 5 days.

Bacon & Guac Bombs

This recipe combines the savory goodness of bacon with the creaminess of guacamole.

Ingredients:

• Hard-boiled egg
• Avocado
• Butter
• Mayonnaise
• Serrano pepper
• Cilantro
• Salt and pepper
• Lime juice
• Bacon

Instructions:

1. In a large bowl, combine the hardboiled egg, avocado, butter, mayonnaise, serrano pepper, and cilantro.
2. Mash into a smooth paste with a fork or potato smasher.
3. Season with salt and pepper, then add the lime juice and stir.
4. Prepare bacon in your favorite fashion until crispy, reserving 2 tablespoons of bacon grease.
5. Add the bacon grease to the fat bomb mixture and stir gently.
6. Cover and place in the fridge for 30 minutes, or until the mixture has cooled and can form solid balls.
7. Crumble the bacon into small bits in a small bowl.
8. Using a spoon, scoop out 6 even-sized amounts of the fat bomb mixture and form into balls.
9. Add the balls to the bacon bits and roll around until completely covered.

Cold Keto Breakfast Fat Bombs

These fat bombs offer a refreshing twist, perfect for warm mornings.

Ingredients:

• Hard-boiled eggs
• Cream cheese
• Green onion
• Bacon

Instructions:

1. Using an Instant Pot or on the stovetop, boil 4 eggs until hardboiled. Once cooked, peel the eggs and chop them into small pieces.
2. In a medium bowl, mix together the egg, cream cheese, and green onion.
3. Roll the egg mixture into 8 balls.
4. Place the balls in the freezer for 10 minutes to set just a bit.
5. Place the crumbled bacon on a plate and roll the balls in the bacon pressing the bacon slightly into the ball.

Tips and Variations:

• For a spicy kick, add diced jalapeños to the cream cheese mixture.
• Add some creamy diced avocado to elevate the flavor and texture of the fat bombs.
• If you prefer a dairy-free alternative, swap cream cheese with Tofutti cream cheese.

Sweet Keto Breakfast Fat Bomb Recipes

While savory options are great for a traditional breakfast feel, sweet fat bombs can satisfy those morning cravings.

Cookie Dough Keto Fat Bombs

Satisfy your sweet tooth with these cookie dough flavored fat bombs.

Ingredients:

• Nuts (Pecans and almonds are preferred)
• Almond butter
• Sweetener (Regular powdered sugar or sugar-free sweetener)
• Chia seeds
• Milk

Instructions:

1. In a high-speed blender or food processor, add your pecans and almonds and blend well, until a crumbly texture remains.
2. Add your almond butter, sweetener and chia seeds and continue to blend, until completely combined. Regularly scrape down the sides.
3. Add in your milk of choice and blend again. If the batter is too crumbly, add extra milk.
4. Transfer your dough into a mixing bowl. Cover and place in the fridge for at least 30 minutes, to firm up.
5. Remove from the fridge and using either a cookie scoop or your hands, form 12 balls and place on a lined plate or shallow container.
6. Store leftovers in an airtight container in the refrigerator for up to 2 weeks.

Tips and Variations:

• Make them nut-free.
• Portion the bites using a silicone mold or a mini muffin tin with muffin liners.
• Add different base flavors like chocolate peanut butter, chocolate chip cookie dough, lemon, dark chocolate strawberry, peanut butter cup, cookies and cream, or salted chocolate.

Keto Peanut Butter Cup Fat Bombs

These fat bombs bring the classic peanut butter cup flavor to your keto diet.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• ½ cup peanut butter (Natural, creamy; use a freshly opened jar)
• 1 teaspoon stevia glycerite (Scant)
• Cocoa powder

Instructions:

1. Combine the peanut butter, sweetener, and cocoa powder in a medium bowl.
2. Mix the ingredients with a fork or rubber spatula until smooth. The mixture will be very thick. It should have the texture of edible playdough.
3. Use a scant cookie scoop (a 2-tablespoon scoop) to portion the mixture, then shape each portion into a smooth ball with your hands.
4. Serve immediately.

Tips and Variations:

• If you prefer a granulated sweetener, use a powdered sweetener to prevent a grainy mouthfeel.
• If the batter is too liquid, stir in coconut flour, one teaspoon at a time, until it becomes firmer. If it's too dry, add water, a tablespoon at a time.

General Tips for Making Keto Fat Bombs

• Storage: Store leftovers in an airtight container in the refrigerator for up to 2 weeks (for cookie dough fat bombs) or on the counter for up to two days (for peanut butter fat bombs). If your kitchen is hot or if you want to store them for longer, store them in the fridge for up to 5 days.
• Sweeteners: Adjust the amount of sweetener to your preference. Experiment with different keto-friendly sweeteners like stevia, erythritol, or monk fruit.
• Customization: The possibilities are endless! Get creative with your ingredients and flavor combinations to create fat bombs that suit your taste.

How Many Fat Bombs Should You Eat?

There is no strict rule, but consuming 2 to 3 fat bombs throughout the day can help manage hunger and prevent sugar and carb cravings.

The Purpose of Keto Fat Bombs

Keto fat bombs serve as a convenient and enjoyable way to increase your fat intake on a ketogenic diet. They provide a quick source of energy, help you feel full, and can be a satisfying treat.

Read also: Magnesium Supplements for Keto

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