What Are Fat Bombs?

Fat Bombs: The Unsung Heroes of a Low-Carb Lifestyle If you're following a low-carb or ketogenic diet, you've probably heard the term *fat bomb* tossed around like a secret weapon. But what exactly are fat bombs—and why are they so beloved by keto enthusiasts? What Are Fat Bombs? Fat bombs are small, bite-sized snacks made primarily from healthy fats like butter, cream cheese, nut butters, and oils. They’re designed to deliver a concentrated dose of fat with minimal carbs and protein—making them ideal for those aiming to stay in ketosis. Think of them as the keto version of energy bites: compact, satisfying, and endlessly customizable. Why Fat Bombs Work on a Low-Carb Diet Here’s why fat bombs are more than just trendy treats: 1. They Keep You Full Fat is incredibly satiating. A small fat bomb can curb hunger between meals and help prevent blood sugar crashes or carb cravings. 2. They Support Ketosis On a ketogenic diet, your body uses fat for fuel instead of carbs. Fat bombs h...
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Low Carb Muffins with Oatmeal & Seeds

 


Low Carb Muffins with Oats & Seeds
(you can easily change from sweet to savory)

  • 1 cup flour substitute (bamboo flour, etc)
  • 1 cup oat flour (I use steel cut oats & grind them up in my blender)
  • 4 tablespoons granulated sweetener (I use erythritol)
  • 4 teaspoons baking powder
  • 1 teaspoon salt
  • approximately 1 cup of milk (or milk substitute, whey left over from making yogurt, etc)
  • 4 tablespoons oil (I use C8 oil which is made from coconut oil)
  •  2 eggs
  • spices as desired (I like to add a mix of cinnamon, ginger & nutmeg)
  • 1/2 cup seeds (optional - I use a mix of poppy, chia, sunflower, flax, sesame, pumpkin & hemp)
Bake at 350 degrees F for about 20 to 25 minutes 
Makes about 8 regular size muffins
Savory version: reduce sweetener to 1 tablespoon and add herbs & spices to taste
(Nutritional information at bottom of page.) 

I love experimenting with recipes. This one is a modified pancake recipe. The original recipe calls for 1 cup flour, 2 tablespoons sugar, 2 teaspoons baking powder, 1/2 teaspoon salt, 1 egg & enough milk (approximately 1/2 cup) to make your batter the right consistency. I used to make pancakes all the time with that recipe, and my family loved them! They always turned out so nice and fluffy.

When I am experimenting to make something new in the baked goods department, I usually start with this recipe. Unless it's something with cocoa powder, in which case I start with my basic brownie recipe.

Converting recipes to low carb is pretty easy. You just switch out the sugars for a sugar substitute like erythritol, erythritol-stevia blend, or whatever sweetener you prefer, and switch out the wheat flour for something with less carbohydrates. Sometimes I use bamboo flour, sometimes a combination of bamboo flour (or other low carb flour substitute) and oatmeal, or whatever I have on hand. The important thing is that your dry and wet ingredients need to be more or less the same volume as the original recipe, and the final consistency of your batter should end up like regular muffin batter.

Keep in mind that some flours and flour substitutes will absorb more or less water than wheat flour. As you're mixing up your batter you can always add a tablespoon more of dry or wet, to get it the right consistency. When I'm using oatmeal in something that will be baked, I put it in the bowl first with the main wet ingredient (milk, in this case) and let it soften up for 5 or 10 minutes. If you just dump it right in and prep everything to go straight in the oven, you might not be happy with the way the oats behave in your mix.

Nutrional information (without optional ingredients): Fat 7.63 g, Cholesterol 0 mg, Sodium 483 mg, Total Carbohydrates 12.18 g, Sugars 1.62 g, Fiber 10.9 g, Protein 4.32

Note: These values are based on a nutritional calculator app. I add them here for reference only, not as nutritional advice. If you change the recipe, you change the nutritional values. For example if you switch the bamboo flour to a high protein flour, your nutritional values may change dramatically.

Books about low carb diets and recipes to help you stay on track.

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The information provided here is not intended as medical advice and should not be considered a substitute for professional healthcare guidance. It is offered for informational purposes only, and individuals should consult with qualified healthcare professionals for personalized advice regarding their health conditions.