The Fat Bomb Bible

First published in 2018 by KetoConnect, LLC.
Copyright © 2018 by Megha Barot and Matt Gaedke
All rights reserved.
No part of this publication may be reproduced or distributed in any form

or by any means, electronic or mechanical, or stored in a database or
retrieval system, without prior written permission from KetoConnect, LLC.
The authors are not licensed practitioners, physicians, or medical

professionals and offer no medical diagnoses, treatments, suggestions, or
counseling. The information presented herein has not been evaluated by
the U.S. Food and Drug Administration, and it is not intended to diagnose,
treat, cure, or prevent any disease. Full medical clearance from a licensed
physician should be obtained before beginning or modifying any diet,
exercise, or lifestyle program, and physicians should be informed of all
nutritional changes.
The authors/owners claim no responsibility to any person or entity for

all liability, loss, or damage caused or alleged to be caused directly
or indirectly as a result of the use, application, or interpretation of the
information presented herein.
Designs and contributions by Cass Cardy and Lauren Leasure
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contents
introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
sweet fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
almond butter freezer fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
blackberry gummies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
cinnamon butter balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
fat bomb bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
chocolate peanut butter bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
chocolate truffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
coconut fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
cookies & cream fat bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
chocolate fat cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
macadamia coconut bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
oatmeal cookie bomb bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
chia peanut butter bars. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
peanut butter fluff. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
peanut toffee fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
pumpkin pie fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
raspberry cheesecake bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
reese’s remix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
strawberry coconut balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
savory fat bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
bacon jalapeno balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
brie walnut cups. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
bacon deviled eggs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
3
contents
bacon blue cheese deviled eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
goat cheese balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
mediterranean olive bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
pizza cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
fat bomb dips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
creamy avocado dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
bacon scallion dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
chocolate dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
pimento cheese dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
red pepper dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
fat bombs drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
bulletproof chai tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
chocolate avocado smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
keto hot chocolate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
raspberry & cream smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
turmeric tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
mug cakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
bacon cheese muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
peanut butter mug cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
pumpkin pie spice mug cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
strawberry protein mug cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
cinnamon delight cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
brownie mug cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
4
Welcome!
Fat bombs have become a staple in our household. We love them so much we decided to dedicate an entire cookbook to these
small, nutritious treats. When we first started a keto diet, we found it difficult to get an adequate amount of calories from fat on a
daily basis. After speaking with hundreds of people who have adopted a keto lifestyle, we learned many people shared this
problem. Fat bombs have proven to be the easiest way to add healthy fats to our diets, which is why we eat them daily.
If you have low energy on a keto diet, chances are you’re putting all of your focus on the low carb part of things and not putting
enough emphasis on high fat. As the name indicates, the majority of calories in a fat bomb come from fat. They also contain very
little carbs and moderate to low protein. You’ll be amazed by how much better you feel with just a small increase in your
consumption of healthy fats.
Every recipe in this book was born late at night, in the kitchen, while we were trying to come up with an after-dinner snack.
We wouldn’t consider ourselves to be experts at many things, but in the narrow field of after-dinner, keto snack development,
we’re about as expert as you can be!
While fat bombs are traditionally thought of as bite-size, high-fat, sweet treats, they don’t always have to be. We’ve broken down
41 of our favorite fat bomb recipes by section, so no matter what you’re craving, you can find the recipe that will leave you satisfied
and help you hit your macros!
Matt & Megha
5
Sweet Fat Bombs
These are what you typically think of when you hear the term, fat bomb. They are the
perfect replacement for your after-dinner dessert or great as a sweet, little pick me up with your
afternoon coffee. They’ll feed your sweet tooth cravings and without messing up your macros.
6
Almond Butter Freezer Fudge
10 Servings Prep Time: 15 minutes Bake Time: 00 minutes 00°
...................................................................................................
ingredients • ½ cup Almond Butter

• 4 tbsp Butter (room temperature)
• ½ tsp Cinnamon
• ¼ tsp Nutmeg
• ¼ tsp Vanilla Extract
...................................................................................................
instructions 1. Combine all ingredients in a medium-sized mixing bowl using a fork.
2. Once all the ingredients have been evenly mixed, pour the mixture
into your silicone fat bomb molds.
3. Place in freezer for at least two hours until the fat bombs firm up.
4. These fat bombs are best stored in a zip top bag in the freezer for
up to two months.
...................................................................................................
nutrition Per Fat Bomb:

Calories: 118
Fat: 11g
Protein: 2g
Carbs: 2g
Fiber: 1g
Net Carbs: 1g
7
Notes
Tip: Swap out the almond butter for peanut butter or
sunflower butter and sprinkle with some large grain
salt before freezing!
Almond Butter Freezer Fudge
8
Blackberry Gummies
...................................................................................................
ingredients • 1 cup Heavy Whipping Cream

• 3 oz Blackberries
• 30 drops Liquid Stevia
• 4 tbsp Gelatin
...................................................................................................
instructions 1. Pour heavy whipping cream into a medium-sized saucepan on the

stove and bring to a simmer on medium high heat for 2-3 minutes.
2. Add the gelatin to the hot mixture and stir using a whisk or spoon.
Once thoroughly mixed in and uniform in consistency, about 30
seconds, remove from heat. Allow mixture to cool for five minutes.
3. Add stevia and blackberries and using a spoon, crush the blackber-
ries into the mixture. Once crushed to your liking, combine using a
spoon until evenly mixed in.
4. Pour the mixture into your silicone fat bomb mold and allow to cool
in the fridge.
5. These fat bombs are best stored in a zip top bag or air-tight sealed
container in the fridge for up to two weeks.
...................................................................................................
nutrition Per Gummy:

Calories: 95
Fat: 8g
Protein: 3g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
9
Notes
Fun Twist: Replace the blackberries in this recipe with any
number of keto friendly berries for a brand new fat bomb!
Give raspberries, strawberries, and even cherries a try!
Blackberry Gummies
10
Cinnamon Butter Balls
...................................................................................................
ingredients • 8 tbsp Butter (room temperature)

• ¼ cup Coconut Flour
• 2 tbsp Erythritol
• Coconut Flour (to roll in)
• Cinnamon/Erythritol (to roll in)
...................................................................................................
instructions 1. Place the butter, coconut flour and erythritol into a medium-sized
mixing bowl and mix thoroughly using a hand mixer or spatula until
uniform.
2. Place mixture in the fridge for 20 minutes.
3. Add some coconut flour, cinnamon and erythitol to a plate and

combine using a fork. (You will roll your fat bombs in this mixture.)
Set aside.
4. Using your hands, form 10 evenly sized balls and roll them in the
cinnamon mixture you made earlier to coat the outside of each fat
bomb.
5. These fat bombs are best stored in the fridge up to two weeks.
...................................................................................................
nutrition Per Ball:

Calories: 94
Fat: 9g
Protein: 0g
Carbs: 1g
Fiber: 1g
Net Carbs: 0g
11
Notes
Use pumpkin pie spice instead of cinnamon for a
festive fall time spin on these fat bombs!
Cinnamon Butter Balls
12
Fat Bomb Bars
...................................................................................................
ingredients • 28g Cacao Butter

• 28g Unsweetened Baker’s Chocolate
• 28g Coconut Oil
• 1 tbsp Powdered Erythritol
• ¼ tsp Vanilla Extract
• ¼ tsp Pink Salt
...................................................................................................
instructions 1. Finely chop the Baker’s chocolate and cacao butter. Set aside.
2. Combine the coconut oil, liquid stevia, erythritol, vanilla extract, and
salt in a microwave-safe bowl. Microwave on high for 45 seconds.
3. Add the chopped chocolate to the hot oil mixture and stir using a
spoon until all of the chocolate has melted, about 30-60 seconds. You
may have to microwave it again for 15-20 seconds to melt the cacao
butter down.
4. Once combined, pour the mixture into your candy bar mold or
silicone fat bomb molds and allow to set in the fridge for at least three
hours before enjoying.
5. These fat bomb bars are best stored in zip top bag in the fridge for
up to two weeks.
...................................................................................................
nutrition Per Serving:

Calories: 340
Fat: 35g
Protein: 2g
Carbs: 4g
Fiber: 3g
Net Carbs: 1g
13
Notes
Fun Twist: Feel free to add nuts and berries to these bars
for more flavorful experience! Anything from almonds to
cranberries would be delicious in these Fat Bomb Bars.
Fat Bomb Bars
14
Chocolate Peanut Butter Bombs
...................................................................................................
ingredients • 5 tbsp Peanut Butter

• 4 oz Unsweetened Baker’s Chocolate
• ½ tsp Pink Salt
...................................................................................................
instructions 1. Chop the Baker’s chocolate into small pieces and add to a
microwave-safe bowl.
2. Add the peanut butter to the same bowl and microwave on high in
bursts of 30 seconds, stirring in between with a spoon until the
chocolate has melted.
3. Add stevia and combine so the mixture is uniform. Evenly disperse

the mixture into your fat bomb mold, making 10 fat bombs. Sprinkle
the pink salt on top.
4. Place in freezer for one hour before consuming.
5. These fat bombs are best stored in the fridge or freezer for up to
one month.
...................................................................................................

Calories: 120
Fat: 9.7g
Protein: 3.6g
Carbs: 5g
Fiber: 3.2g
Net Carbs: 1.8g
15
Notes
Tip: Replace the peanut butter with almond butter
in this recipe for a twist on this fat bomb favorite.
Chocolate Peanut Butter Bombs
16
Chocolate Truffles
...................................................................................................
ingredients • 4 oz Unsweetened Baker’s Chocolate (finely chopped)

• 1 cup Heavy Whipping Cream
• ¼ cup Powdered Erythritol
• ¼ cup Cocoa Powder (to roll in)
...................................................................................................
instructions 1. Bring a skillet to medium high heat and add the heavy whipping
cream. Bring to a light boil then remove from heat. Allow to cool for
one minute.
2. Add the powdered erythritol, stevia, and chopped chocolate.

Lightly stir. Blend the mixture using an immersion blender. You will get
a thick chocolate consistency.
3. Pour combined mixture into a loaf pan and refrigerate for one hour
and 15 minutes.
4. Pour some cocoa powder onto a plate for rolling the truffles in.
Remove the mixture from the fridge and using a one-inch cookie
scooper, scoop 12 truffles. After you scoop each truffle, drop into the
cocoa powder and roll to cover the entire surface, then place onto a
separate plate. Repeat until all truffles are complete.
5. Store in the fridge to re-harden prior to serving. These truffles will

keep for up to five days, if stored in a sealed container.
...................................................................................................
nutrition Per Truffle:

Calories: 192.2
Fat: 11.5g
Protein: 1.3g
Carbs: 3.75g
Fiber: 2.5g
Net Carbs: 1.25g
17
Notes
Fun Twist: You can get a little wild and add in
some finely chopped nuts or berries to make
these truffles even more indulgent!
Tip: Use a small melon baller to create the

perfect bite-size shape for the ideal truffle.
Chocolate Truffles
18
Coconut Fat Bombs
...................................................................................................
ingredients • 1 can Full Fat Coconut Milk

• ¾ cup Coconut Oil
• 1 cup Unsweetened Coconut Flakes
...................................................................................................
instructions 1. Add coconut oil to a large mixing bowl. Microwave for 20 seconds to
melt.
2. Add stevia and coconut milk to the warm coconut oil. Mix with a fork
to thoroughly combine.
3. Lastly, add coconut flakes and mix.
4. Pour into the silicone fat bomb molds and place in the freezer for
one hour prior to enjoying.
5. These fat bombs are best kept in the freezer for up to one month.
Note: When looking for canned coconut milk, always make sure you
check the ingredients label. We like to buy Thai Kitchen brand!
...................................................................................................

Calories: 89.1
Fat: 9.7g
Protein: 0.33g
Carbs: 0.87g
Fiber: 0.0g
Net Carbs: 0.87g
19
Coconut Fat Bombs
Notes
Make sure to buy unsweetened coconut flakes and also opt for the
finely shredded variants, if you can find it. The more finely shredded
the coconut, the more evenly dispersed the flakes will be.
Tip: Always check the labels on coconut milk. Companies often add in
ingredients that are less than ideal for a keto lifestyle.
20
Cookies & Cream Fat Bombs
...................................................................................................
ingredients • ½ cup Coconut Oil

• 2 scoops (60g) Protein Powder
• ¼ cup Macadamia Nuts
...................................................................................................
instructions 1. Heat a saucepan on low heat.
2. Add the coconut oil and protein powder. Using a spatula, stir the
ingredients until you have a smooth, white consistency. The mixture
will come together in under a minute.
3. Pour into a silicone mold to make ten fat bombs. Fill the molds
about 80 percent of the way for each fat bomb.
4. Roughly chop the Macadamia nuts and evenly distribute over the 10
fat bombs. Note: Any nut will work!
5. Optional: Sprinkle the fat bombs with a little sea salt to amp up the
flavor!
6. Freeze the fat bombs and allow to set for at least two hours.
7. These can be stored in a zip top bag in the freezer for up to

two months.
...................................................................................................

Calories: 141
Fat: 13g
Protein: 5.3g
Carbs: 0.5g
Fiber: 0.3g
Net Carbs: 0.2g
21
Cookies & Cream Fat Bombs
Notes
It is important to keep in
mind that whatever protein
powder you use will dictate
the flavor. If you use
unflavored protein powder,
they will lack all sweetness
so you may want to add
5-10 drops of liquid stevia
to sweeten them!
We’ve also tried

Colombian coffee,
strawberry, and toasted
coconut flavored protein
powders with this recipe
and they were all delicious!
Give it a try!
22
Chocolate Fat Cups
...................................................................................................
ingredients • ½ cup Almond Flour

• ¾ cup Ghee
• 6 tbsp Cocoa Powder
• 2 tbsp Erythritol
• 30 drops Stevia
• ½ tsp Vanilla
...................................................................................................
instructions 1. Melt the ghee over medium heat in a saucepan.
2. Once the ghee has fully melted, add the remaining ingredients to
the mixture.
3. With a whisk, mix thoroughly until there is a uniform consistency.
4. Remove from heat and allow to cool for 5 minutes. Divide the mix-
ture into small ball jars for ease or transfer to an air-tight container.
5. Refrigerate for at least one hour before consuming.
6. These Chocolate Fat Cups are best stored in the fridge. up to three
weeks.
...................................................................................................
nutrition Per Cup:

Calories: 157
Fat: 16g
Protein: 1g
Carbs: 3g
Fiber: 1g
Net Carbs: 2g
23
Notes
Freeze these Chocolate Fat Cups and blend them
into your coffee for a quick, fatty coffee
upgrade in the morning!
Chocolate Fat Cups
24
Macadamia Coconut Bombs
...................................................................................................
ingredients • 112g Coconut Oil

• 56g Butter
• 84g Macadamia Nuts
...................................................................................................
instructions 1. Melt the butter and coconut oil in a saucepan over medium heat.
2. While it melts, roughly chop the macadamia nuts into chunks of your
preferred size.
3. Once the oil and butter have melted, pour the mixture into a mixing
bowl. Add the chopped macadamia nuts and remaining ingredients
and combine using a spatula.
4. Once you have achieved a uniform consistency, pour into the

silicone fat bomb mold. Refrigerate for at least one hour before
enjoying.
5. These fat bombs are best stored in the fridge for up to one month.
...................................................................................................

Calories: 131
Fat: 14g
Protein: 0g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
25
Notes
Macadamia nuts are an optional third ingredient,
however, nutrition info does include them. If you leave
the macadamia nuts out of the fat bombs, the nutrition
will be lower in macros.
Fun Twist: Add delicious extracts like raspberry and

strawberry to create new, fun variations of this fat bomb
classic.
Macadamia Coconut Bombs
26
Oatmeal Cookie Bomb Bites
...................................................................................................
ingredients • 1 cup Pecans (ground)

• 1 tsp Cinnamon
• ¼ cup Butter
• ¼ cup Coconut Oil
• 1 tsp Vanilla Extract
...................................................................................................
instructions 1. Melt the butter and coconut oil in a saucepan over medium heat.
2. Once melted, pour the mixture into a mixing bowl. Add the
remaining ingredients to the bowl.
3. With a large spoon or whisk, mix thoroughly. When everything is

evenly combined, pour the mixture into your silicone fat bomb mold.
4. Refrigerate for at least an hour before consuming.
5. These Bomb Bites are best stored in the fridge for up to two weeks.
...................................................................................................

Calories: 131
Fat: 14g
Protein: 0g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
27
Notes
Fun Twist: Blend one of these fat bombs into a
coffee for an oatmeal cookie latte!
Oatmeal Cookie Bomb Bites
28
Chia Peanut Butter Bars
...................................................................................................
ingredients • ¼ cup Ground Chia

• 128g Chunky Peanut Butter
• 112g Coconut Oil
• ¼ cup Heavy Whipping Cream
...................................................................................................
instructions 1. Line an 8” x 4” bread loaf pan with parchment paper.
2. Toast the ground chia in a skillet over medium heat for five minutes.
3. Once toasted, add the coconut oil to the pan and allow it to melt.
4. Add the remaining ingredients to the pan and combine using a

whisk.
5. Once combined, pour the mixture into your lined loaf pan and
refrigerate for one hour.
6. Once firm, slice into 10 servings and enjoy.
7. These fat bombs are best stored in the fridge for up to two weeks.
Note: If you don’t have ground chia seeds, you can easily achieve this
by pulsing chia seeds in a coffee or spice grinder until ground.
...................................................................................................
nutrition Per Bar:

Calories: 212
Fat: 21g
Protein: 4g
Carbs: 4g
Fiber: 2g
Net Carbs: 2g
29
Notes
These Chia Peanut Butter Bars are Matt’s favorite!
If you make them, tag us on Instagram
using #ChiaPBMattBombs
Chia Peanut Butter Bars
30
Peanut Butter Fluff
...................................................................................................
ingredients • 1 cup Heavy Whipping Cream

• 4 oz Cream Cheese (room temperature)
• ½ cup Natural Peanut Butter
...................................................................................................
instructions 1. Pour the heavy whipping cream into a medium-sized mixing bowl
and whip the cream into stiff peaks using a hand mixer.
2. Add the room temperature cream cheese to the whipped cream and
combine using the hand mixture.
3. Add the peanut butter, stevia, and salt. Fold the ingredients in using
a spatula or use a hand mixer for a more uniform consistency.
4. Refrigerate for an hour prior to serving.
5. The Peanut Butter Fluff is best stored in the refrigerator for up to

one week.
...................................................................................................

Calories: 163
Fat: 16g
Protein: 3.25g
Carbs: 4g
Fiber: 1g
Net Carbs: 3g
31
Notes
Top with shaved dark chocolate or nuts for
a more indulgent experience!
Peanut Butter Fluff
32
Peanut Toffee Fat Bombs
...................................................................................................
ingredients • ¼ cup Peanuts

• 8 tbsp Butter
• ½ tsp Vanilla Extract
• 5 tsp Collagen
...................................................................................................
instructions 1. Toast peanuts in a saucepan over medium heat for three minutes or
until slightly browned. Remove and set aside.
2. Place butter in a sauce pan over low heat for about 10 minutes.
Allow the butter to brown.
3. Add salt, vanilla, and stevia to the butter and mix thoroughly.
4. Once complete, pour the butter mixture evenly into your silicone fat
bomb molds.
5. At t his point, you will divide the toasted peanuts among each fat
bomb along with adding 1/2 tsp of collagen to each fat bomb. Mix the
ingredients within each fat bomb and refrigerate for at least an hour.
6. These fat bombs are best stored in the fridge for up to two weeks.
...................................................................................................

Calories: 105
Fat: 11.4g
Protein: 2g
Carbs: 0.6g
Fiber: 0.3g
Net Carbs: 0.3g
33
Notes
Toasting the peanuts and browning the
butter is crucial to achieving the
toffee flavor in these delicious fat
bombs!
Peanut Toffee Fat Bombs
34
Pumpkin Pie Fat Bombs
...................................................................................................
ingredients • ½ cup Pumpkin Puree

• 1 tbsp Pumpkin Pie Spice
• 1 cup Coconut Oil
• 2 tbsp Gelatin
...................................................................................................
instructions 1. In a medium-sized mixing bowl, use a hand mixer to combine all the
ingredients until the consistency is uniform.
3. Once combined, pour the mixture into a silicone fat bomb mold of
your choice.
4. Refrigerate for at least one hour prior to consuming.
5. These Pumpkin Pie Fat Bombs are best stored in the fridge for up to
two weeks.
...................................................................................................

Calories: 164
Fat: 19g
Protein: 0g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
35
Notes
This recipe uses the perfect combination of pumpkin
puree and pumpkin pie spice to create an intense
pumpkin flavored syrup. You can use this combo to
create your own myriad of pumpkin recipes. For instance,
just add water and erythritol and you’ve got the
perfect pumpkin latte syrup!
Pumpkin Pie Fat Bombs
36
Raspberry Cheesecake Bars
...................................................................................................
ingredients • 8 oz Cream Cheese (room temperature)

• 70g Coconut Oil
• 3 oz Raspberries
• 3 Eggs
...................................................................................................
instructions 1. Preheat oven to 350 degrees Fahrenheit.
2. Grease an 8” x 4” loaf pan with coconut oil spray.
3. Melt the coconut oil in either a stovetop saucepan or a small

microwave-safe bowl. Once melted, add the oil to a large mixing bowl.
4. Add the cream cheese, eggs, stevia and raspberries to the large
mixing bowl and combine using a hand mixer.
5. Once the mixture has an even consistency, pour into the greased
loaf pan.
6. Bake the Raspberry Cheesecake Bars for 25 minutes or until the

edges are golden brown.
7. These bars are best stored in the fridge for 7-10 days.
...................................................................................................
nutrition Per Bar:

Calories: 161
Fat: 16g
Protein: 3g
Carbs: 2g
Fiber: 0g
Net Carbs: 2g
37
Notes
Fun Twist: Replace the raspberries in this recipe with any
number of other keto friendly berries to create a whole
new fat bomb! Strawberries, blackberries, blueberries, and
even cherries can create the perfect variation of this
already classic fat bomb recipe.
Raspberry Cheesecake Bars
38
Reese’s Remix
...................................................................................................
ingredients Outer Layer:

• 4 oz Baker’s Chocolate
Top Layer:
• 2 oz Baker’s Chocolate
• 6 tbsp Butter • 3 tbsp Butter
• 20 drops Liquid Stevia • 10 drops Stevia
Inner Filling:
• ½ cup Heavy Whipping Cream
•6tbspPeanutButter(weusedcrunchy)
...................................................................................................
instructions 1. Freeze your silicone muffin cups before you begin.
2. Outer Layer: Melt all the outer layer ingredients. Line the frozen
muffincupswiththemixture(bottomandside)usingaspoonandfreezeagain.
Repeat once or twice more depending on preferred thickness of outer layer.
Place back in freezer while you make the inner filling.
3. Inner Filling: Whip the cream and add the peanut butter and stevia.
Combine. Refrigerate for 30 minutes. Pour the filling evenly into the
chocolate coated molds. Freeze for 30 minutes.
4. Top Layer: Melt all the top layer ingredients together. Pour over the
frozen filling, covering the entire top of the mold. Freeze for two hours
prior to enjoying!
5. These fat bombs are best stored in the freezer for up to one month.
...................................................................................................

Calories: 274
Fat: 28g
Protein: 4g
Carbs: 7g
Fiber: 3g
Net Carbs: 4g
39
Notes
It may take a long time to prepare these fat bombs, but
they are well worth the wait! Now, you can enjoy your
childhood favorite without the added guilt!
Reese’s Remix
40
Strawberry Coconut Balls
...................................................................................................
ingredients • 100g Strawberries (halved)

• ¼ cup Coconut Flour
• ¼ cup Unsweetened Shredded Coconut Flakes
• 2 tbsp Coconut Oil
• 2 oz Cream Cheese
• 7 drops Liquid Stevia (add more for sweeter fat bombs)
...................................................................................................
instructions 1. Place all of the ingredients in a food processor and process until the
strawberries are completely broken down and everything is combined.
2. Transfer the mixture from the processor into a bowl and refrigerate
for an hour or until firm.
3. Roll the mixture into 10 evenly sized balls and refrigerate for 30
minutes prior to serving.
4. These are best stored in the fridge in an airtight container for up to

three days.
...................................................................................................
nutrition Per Ball:

Calories: 72
Fat: 6g
Protein: 0g
Carbs: 3g
Fiber: 1g
Net Carbs: 2g
41
Notes
Use a different berry for a fun change on flavor! Raspberries
and blackberries are the same net carbs as strawberries per
100 grams.
Strawberry Coconut Balls
42
Savory Fat Bombs
If you’re not a dessert person, we’ve got you covered with our savory fat bombs.
The ingredients are simple and the end result is a savory snack that’s high in fat. These fat bombs
double as healthy snacks for a family movie or game night. You can even bring these as appetizers
to the next party you’re invited to.
43
Bacon Jalapeño Balls
...................................................................................................
ingredients • 2 tbsp Butter

• 2 Jalapeños
• 4 oz Cream Cheese
• ¼ cup Cheddar Cheese
• ¼ cup Bacon Bits (or 3 slices of Bacon)
...................................................................................................
instructions 1. Melt butter in a saucepan over medium heat. Dice the jalapeños
(discarding the seeds, if desired) and add to the hot saucepan. Cook
for 2-3 minutes until tender and fragrant.
2. Once cooked, combine the jalapeños with all of the other

ingredients in a food processor. Process the ingredients until you
achieve a uniform mixture.
3. Transfer the mixture to a bowl and refrigerate for an hour, until firm.
4. Place bacon bits or chopped, cooked bacon onto a plate. Set aside.
5. Using your hands, roll out 10 evenly sized balls, then roll in the
bacon until covered.
6. Refrigerate for 30 minutes prior to serving.
5. These Bacon jalapeños Balls are best stored in the fridge in an

airtight container for up to one week.
...................................................................................................
nutrition Per Ball:

Calories: 84
Fat: 8g
Protein: 2g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
44
Notes
Tip: Mix bacon grease with the cream cheese to make these
jalapeño balls extra flavorful! Don’t add too much grease,
as the balls will have a more difficult time retaining their
shape.
Bacon jalapeño Balls
45
Brie Walnut Cups
...................................................................................................
ingredients • 12 slices Prosciutto

• 6 oz Brie Cheese
• 12 Walnuts
...................................................................................................
instructions Bakeware: A muffin tin with holes that are 2.5” wide and 1.5” deep.
1. Preheat the oven to 350 degrees Fahrenheit.
2. Fold the prosciutto in half and completely line each of the muffin
tins.
3. Cut 1/2 oz of Brie into each piece of prosciutto and top with a
walnut.
4. Bake for 10-12 minutes. Allow to cool for five minutes prior to
serving.
5. These fat bombs are best stored in the fridge in an airtight container
for up to three days.
...................................................................................................
nutrition Per Cup:

Calories: 93
Fat: 8g
Protein: 4g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
46
Notes
While there are only three ingredients in this recipe,
there are endless combinations and variants of this
dish. You can swap out any of these ingredients for
another meat, cheese, or nut and you will still have a
tasty treat! Trade the prosciutto for pepperoni or the
brie for cheddar. The possibilities are endless!
Brie Walnut Cups
47
Bacon Deviled Eggs
...................................................................................................
ingredients • 6 Large Eggs (hardboiled)

Yolk Mixture:
• ¼ cup Mayonnaise
• 1 tsp Mustard
• 4 slices of Bacon (chopped)
• ½ tsp Chipotle Powder
...................................................................................................
instructions 1. Slice the hard boiled eggs in half and remove the yolks into a small
mixing bowl.
2. Mash the yolks using a fork, then add in the mayo, mustard, salt,
and pepper. Combine using the fork until you have a uniform mixture.
3. Add in the bacon bits and combine.
4. Spoon the mixture among the 12 egg white halves and refrigerate or
serve immediately!
5. These deviled eggs are best stored in the refrigerator in an airtight

container up to three days.
...................................................................................................
nutrition Per Deviled Egg:

Calories: 94
Fat: 8g
Protein: 3g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
48
Notes
Fill a zip top sandwich bag with the mixture, squeezing it
towards one corner and cut the tip. This will act as a pastry
bag and you can fill the egg whites with the filling in a clean
fashion for a better presentation.
Bacon Deviled Eggs
49
Bacon Blue Cheese Deviled Eggs
...................................................................................................
ingredients • 6 Large Eggs (hardboiled)

Yolk Mixture:
• ¼ cup Mayonnaise
• 1 tsp Dijon Mustard
• ¼ tsp Black Pepper
• 3 tbsp Bacon Bits
• ½ cup Crumbled Blue Cheese
• 2 tbsp Parsley (optional)
...................................................................................................
instructions 1. Slice hard boiled eggs in half and remove the yolks into a small
mixing bowl.
2. Mash the yolks using a fork, then add the mayo, mustard, salt, and
pepper. Combine using the fork until you get a uniform mixture.
3. Add the bacon bits and blue cheese. Combine.
4. If desired, finely chop some fresh parsley and fold into the mixture.
5. Spoon the mixture among the 12 egg white halves and refrigerate or
serve immediately!
6. These deviled eggs are best stored in the fridge in an airtight

container for up to three days.
...................................................................................................
nutrition Per Deviled Egg:

Calories: 91
Fat: 7g
Protein: 4g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
50
Notes
Want to get even more adventurous with
your deviled egg recipes? Try including
avocado, curry, or even Sriracha! These little
bites sure pack a big punch!
Flavored Deviled Eggs
51
Goat Cheese Balls
...................................................................................................
ingredients • 4 oz Goat Cheese (room temperature)

• 4 slices Bacon (cooked and cooled)
• 3 stalks Scallions
...................................................................................................
instructions 1. Roughly chop the cooked bacon and dice the scallions to desired size.
2. Add the softened goat cheese to a medium mixing bowl and add in the
bacon and scallions.
3. Using a spatula, combine everything together until evenly combined.
4. Refrigerate for 30 minutes prior to making the goat cheese balls to

allow the mixture to firm up.
5. Once f irm, form mixture into eight evenly sized balls and place on a
plate. If desired, stick a toothpick into each ball for serving.

three days.
...................................................................................................
nutrition Per Ball:

Calories: 84
Fat: 7g
Protein: 4g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
52
Notes
Our favorite ways to cook bacon are either pan frying or
broiling in the oven. If we’re cooking to order, we’re going
with pan fried bacon, but if we are prepping for the week,
then using a large oven rack makes the most sense. For
this recipe, do whatever makes sense for you!
Goat Cheese Balls
53
Mediterranean Olive Bombs
...................................................................................................

• 2 oz Feta Cheese
• 1 tsp Oregano
• ½ tsp Garlic Powder
• 3 oz Kalamata Olives
• ¼ cup Sliced Almonds (to roll in)
...................................................................................................
instructions 1. Cut the softened cream cheese into small chunks to allow for quick-
er processing.
2. Add all the remaining ingredients, minus the almonds, into a food
processor. Process until chunky - you don’t want a compltetely smooth
consistency.
3. Tranfser the mixture to a mixing bowl and place the mixture in the
fridge. Allow to firm up, around 30 minutes.
4. Using a cookie scooper or your hands, form 10 evenly sized balls.
5. Roll each ball into the sliced almonds until the entire outside is
covered. Refrigerate for one hour prior to serving.

five days.
...................................................................................................

Calories: 87
Fat: 8g
Protein: 2g
Carbs: 2g
Fiber: 0g
Net Carbs: 2g
54
Notes
To jazz things up, you can
replace the feta with blue
cheese to experience an
all new fat bomb!
Mediterranean Olive Bombs
55
Pizza Cups
1 Serving Prep Time: 10 minutes Bake Time: 10 minutes 400°
...................................................................................................
ingredients Per Pizza Cup:

• 2 Sandwich Style Pepperonis
• ½ tbsp Cream Cheese
• ½ Cherry Tomato (diced)
• ½ tbsp Cheddar Cheese
...................................................................................................
instructions 1. Make a slit half way up each pepperoni and layer the flaps over one
another in each cup of the muffin tin to create a crust for your Pizza
Cup.
2. Top each pepperoni with cream cheese, tomatoes, and cheddar.
3. Bake your Pizza Cups at 400° Fahrenheit for 10 minutes in your

oven. Allow to cool for five minutes in the muffin tin before handling.
4. Pizza Cups are best stored in the fridge in an airtight container for
up to three days.
...................................................................................................
nutrition Per Pizza Cup:

Calories: 76
Fat: 6g
Protein: 3g
Carbs: 0g
Fiber: 0g
Net Carbs: 0g
56
Notes
Jazz it up with your own favorite pizza toppings!
Onions, Scallions, Diced Mushrooms, and serve it with
some ranch or blue cheese dressing!
Pizza Cups
57
Dips
Who doesn’t love a delicious dip served with an array of sides and munchies? We know a lot of you
need variety and options, which is where these dips come in handy. They work great as appetizers
for gatherings and parties, and make a delicious lunch option you will look forward to all morning
long. Serve these dips alongside pork rinds, veggies, flaxseed crackers or chow down with a spoon!
58
Creamy Avocado Dip
...................................................................................................
ingredients • 2 Medium Avocados (ripe)

• ¼ cup Sour Cream
• ½ tsp Garlic Powder
• Juice from 1 Lime (approximately 2 tbsp)
• Red Onion (optional)
• Cherry Tomatoes (optional)
• Jalapeños (optional)
...................................................................................................
instructions 1. Slice the avocados in half. Keeping the avocado in its peel, make
slices with a knife up, down, and across, creating chunks. Scoop the
chunks into a mixing bowl.
2. Using a fork, mash and combine the avocados into a smooth,

uniform mixture.
3. Add the sour cream, garlic powder, salt, and juice of one lime.
Combine.
4. If desired, dice up some tomato and red onion and fold into the
mixture.
5. Refrigerate for one hour prior to serving.
6. The Creamy Avocado Dip is best stored in the refrigerator in an

airtight container with the avocado seeds. The seeds prevent the dip
from browning too quickly. The dip will keep for up to four days.
...................................................................................................

Calories: 76
Fat: 7g
Protein: 0g
Carbs: 3g
Fiber: 2g
Net Carbs: 1g
59
Notes
Tip: Jarred jalapeños always add
some spice and a lot of flavor.
It’s one of our favorite add-ins!
Creamy Avocado Dip
60
Bacon Scallion Dip
...................................................................................................
ingredients • 8 oz Cream Cheese

• 3 stalks Scallions (chopped)
• ¼ cup Bacon Bits (or 4 strips of Bacon, roughly chopped)
• ½ cup Parmesan (grated)
• ½ cup Mayonnaise
...................................................................................................
instructions 1. Place all ingredients into the food processor, except for the bacon
and scallions.
2. Combine until the texture is uniform. Transfer mixture into a mixing

bowl.
3. Fold the bacon and scallions into the mixture using a spatula until
evenly dispersed.
4. Refrigerate the dip for at least one hour before serving.
5. This dip is best stored in the fridge in an airtight container for up to

one week.
...................................................................................................

Calories: 234
Fat: 23g
Protein: 5g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
61
Notes
This dip is best served with
Flackers, raw veggies, or
pork rinds!
Bacon Scallion Dip
62
Chocolate Dip
...................................................................................................

• ¼ cup Butter
• 1 oz Unsweetened Baker’s Chocolate
• ¼ cup Cocoa Powder
• 2 tbsp Coconut Flour
• 2 tbsp Heavy Whipping Cream
• 2 tbsp Water
• ¾ tsp Liquid Stevia
...................................................................................................
instructions 1. Melt the Baker’s chocolate and butter in a microwave-safe bowl in 30

second bursts until fully melted, about 60 seconds total. Stir to
combine using a spoon and set aside.
2. Using a hand mixer, whip the cream cheese in a mixing bowl for
about 20 seconds.
3. Add the cocoa powder, heavy cream, water, stevia, and salt into the
mixing bowl and combine.
4. As you combine using the hand mixer, slowly pour in the cooled
chocolate until fully combined. Add the coconut flour and combine
once more.
5. Refrigerate 1-2 hours prior to serving.
6. This dip is best stored in an air tight container for up to five days.
...................................................................................................

Calories: 153
Fat: 15g
Protein: 2g
Carbs: 3g
Fiber: 1g
Net Carbs: 2g
63
Notes
Add ¼ cup of Lily’s Chocolate Chips or shaved
dark chocolate to give it a rich
chocolate flavor!
Chocolate Dip
64
Pimento Cheese Dip
...................................................................................................
ingredients • ½ cup Mayonnaise

• 4 oz Cream Cheese (softened)
• 4 oz Pimentos (jarred and diced)
• 1 tbsp Dijon Mustard
• 1 cup Cheddar Cheese (shredded)
• 1 cup Monterey Jack Cheese
• 2 tbsp Fresh Dill (minced)
...................................................................................................
instructions 1. Combine the mayo, cream cheese, pimentos, mustard, dill, salt and
pepper into a large mixing bowl using a spatula.
2. Add in the two cups of cheese and combine once more.
3. Refrigerate for 1-2 hours and serve with veggies, pork rinds, or
flax crackers.
4. This dip is best stored in a zip top bag or sealed container for up to
10 days.
...................................................................................................

Calories: 344
Fat: 32g
Protein: 10g
Carbs: 2g
Fiber: 0g
Net Carbs: 2g
65
Notes
Serve pimento cheese on
everything from sliced
cucumbers and celery to
pork rinds. You could even
make Parmesan crisps
or pepperoni chips and
serve this as your next part
appetizer!
Pimento Cheese Dip
66
Red Pepper Dip
...................................................................................................

• ¼ oz Parmesan (grated)
• 2 oz Roasted Red Peppers (in water)
• 2 tbsp Chives (fresh)
...................................................................................................
instructions 1. Combine all the ingredients, except for the chives, in a food
processor. Once combined, transfer to a bowl.
2. Mince the fresh chives and fold into the cheese mixture using a
spatula.
3. Refrigerate for one hour prior to serving.
4. This dip is best stored in an airtight container in the fridge for up to

10 days.
...................................................................................................

Calories: 101
Fat: 9g
Protein: 2g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
67
Notes
This dip is fantastic when served with Flackers, raw
veggies, or pork rinds.
Not quite spicy enough for you?

Add red pepper flakes!
Red Pepper Dip
68
Drink s
Some of us enjoy drinks more than foods, but we don’t necessarily want bulletproof coffee all day
long. In this section, we share five of our favorite high fat drinks you can drink any time of the day!
You can use them as your on-the-go breakfast or as a nightcap after a long day at work.
If you don’t want to chew your fat, let these drinks be the solution.
69
Bulletproof Chai Tea
...................................................................................................
ingredients • Chai Tea Bag (steeped in hot water)

• ½ tsp Cinnamon
...................................................................................................
instructions 1. Add all ingredients to a blender and blend until mixture is uniform.
2. Pour into a glass and enjoy!
...................................................................................................

Calories: 223
Fat: 24g
Protein: 0g
Carbs: 1g
Fiber: 0g
Net Carbs: 1g
70
Notes
This is a flavorful drink to start your morning.
It’s a wonderful alternative to Bulletproof Coffee!
Bulletproof Chai Tea
71
Chocolate Avocado Smoothie
...................................................................................................
ingredients • ½ Avocado
• 1 cup Almond Milk
• 3-4 Ice Cubes
• 1 Handful of Frozen Spinach
...................................................................................................
instructions 1. Combine all ingredients in a blender and blend until smooth, about
30-45 seconds.
2. Serve immediately and enjoy!
3. Optionally: Add more liquid stevia to make a sweeter smoothie!
...................................................................................................

Calories: 291
Fat: 25g
Protein: 7.5g
Carbs: 17g
Fiber: 13g
Net Carbs: 4g
72
Notes
Avocado and chocolate may seem like an odd pair,
but don’t dismiss it until you’ve tried it! These flavor
profiles work surprisingly well together. Give it a try.
You might just find a new favorite drink!
Chocolate Avocado Smoothie
73
Keto Hot Chocolate
...................................................................................................
ingredients • 1 cup Almond Milk

• ¼ cup Heavy Whipping Cream
• 14g Unsweetened Baker’s Chocolate
• ½ tbsp Cocoa Powder
• ½ tsp Vanilla Extract (optional)
...................................................................................................
instructions 1. Bring heavy whipping cream and almond milk to a simmer in a

saucepan.
2. Once the mixture has reached a simmer, add all remaining

ingredients. Allow them to melt.
3. Remove from heat and pour into your favorite mug to enjoy.
...................................................................................................

Calories: 316
Fat: 32g
Protein: 4g
Carbs: 8g
Fiber: 3g
Net Carbs: 5g
74
Notes
Don’t forget you can always add a scoop
of collagen peptides to your beverages,
including our Keto Hot Chocolate.
It will give it a thicker texture and
keep you fuller for longer!
Keto Hot Chocolate
75
Raspberry & Cream Smoothie
...................................................................................................
ingredients • 3 oz Raspberries
• 3 tbsp Cream Cheese
• ¼ tbsp Heavy Whipping Cream
• ½ cup Milk (Almond, Flax, etc. Any milk alternative will work.)
• 3-4 cubes Ice
...................................................................................................
instructions 1. Combine everything in a blender and blend until smooth for about
30-45 seconds.
3. Optionally, you can add liquid stevia to make it a much sweeter

smoothie!
...................................................................................................

Calories: 223
Fat: 18g
Protein: 4g
Carbs: 12g
Fiber: 5g
Net Carbs: 7g
76
Notes
Fun Twist! You can mix this smoothie with
any other keto friendly berries to create
many other cream smoothies. Trade the
raspberry for strawberry, blueberry,
blackberry, and even cherries! Feel free to
add nuts, coconut flakes, chia seeds, and
anything else you have in your pantry to
create your very own keto smoothie!
Raspberry & Cream Smoothie
77
Turmeric Tea
...................................................................................................
ingredients • 1 tsp Turmeric Powder

• 3 cups Water
• 1 tbsp Heavy Whipping Cream (optional)
...................................................................................................
instructions 1. Add water, turmeric, black pepper, and coconut oil to a sauce pan
and bring to a boil.
2. Once boiling, reduce to a simmer for 10 minutes.
3. Pour into a glass and enjoy!
4. Optional: Add one tbsp of heavy whipping cream for a thicker,

creamier beverage.
...................................................................................................

Calories: 128
Fat: 14g
Protein: 0g
Carbs: 1.5g
Fiber: 0.5g
Net Carbs: 1g
78
Notes
The benefits of turmeric tea work for everyone, keto and
non-keto alike. Most importantly, the turmeric tea acts
as an anti-inflammatory. Illness or infection produces
inflammation which in turn leads to insulin resistance
and weight gain. Turmeric has also shown to improve
cognitive function, lower heart disease, help with joint
pain and improve mood.
Turmeric Tea
79
Mug Cakes
MUG CAKES
Mug cakes are our favorite kind of fat bomb because they are the most guilt-free dessert you will
ever eat. They can be eaten as snacks or meals and take no longer than 60 seconds to make. The
best part about mug cakes is they are single serve, so you don’t have to worry about storing
leftovers, or going back for a third or fourth serving. We’ve made thousands of different mug
cakes and change up the recipe almost nightly. The recipes we’ve included in this book can easily
be adjusted to accommodate your favorite ingredients.
80
Bacon Cheese Muffins
...................................................................................................
ingredients • 1 tbsp Bacon Bits

• 2 tbsp Cheddar Cheese
• 1 tsp Chives
• 1.5 tbsp Coconut Flour
• 1 Large Egg
• 1 tbsp Butter
• ¼ tsp Baking Powder
• ⅛ tsp Pink Salt
...................................................................................................
instructions 1. Melt the butter in a microwave-safe mug, about 20 seconds.
2. Add the egg, coconut flour, baking powder, and salt. Combine using
a fork.
3. Fold in the bacon bits, cheddar and chives.
4. Microwave on high for 60 seconds or until done to your preferred

liking.
Oven: Alternatively, you can bake this mug cake in the oven at 350°
Fahrenheit for 15 - 20 minutes.
Tip: Top with 1-2 tbsp of additional butter to up the fat and flavor on
this mug cake. This will alter the nutrition info.
...................................................................................................
nutrition Per Muffin:

Calories: 318
Fat: 26g
Protein: 14g
Carbs: 6g
Fiber: 4g
Net Carbs: 2g
81
Notes
Fun Twist: Megha likes to slice this mug cake in half and
use it as the bread for a breakfast sandwich!
Bacon Cheese Muffins
82
Peanut Butter Mug Cake
...................................................................................................
ingredients 1 Large Egg

2.5 tbsp Peanut Flour
15 drops Liquid Stevia
¼ tsp Baking Powder
1 tbsp Butter
1 tbsp Cream Cheese
⅛ tsp Pink Salt
...................................................................................................
2. Add in the egg, peanut flour, baking powder, cream cheese, liquid
stevia, and salt. Combine using a fork.

liking.
Fahrenheit for 15-20 minutes.
...................................................................................................
nutrition Per Mug Cake:

Calories: 308
Fat: 24g
Protein: 17g
Carbs: 6g
Fiber: 2.5g
Net Carbs: 3.5g
83
Notes
Top with shaved dark chocolate or nuts
for a more indulgent experience!
Peanut Butter Mug Cake
84
Pumpkin Pie Spice Mug Cake
...................................................................................................
ingredients • 1 Large Egg

• 1.5 tsp Butter
• 1 tbsp Sour Cream
• 4 tbsp Almond Flour
• ½ tsp Pumpkin Pie Spice
...................................................................................................
2. Add in the egg, almond flour, baking powder, sour cream, pumpkin
pie spice, and salt. Combine using a fork.

liking.
...................................................................................................

Calories: 332
Fat: 40g
Protein: 12g
Carbs: 7g
Fiber: 3g
Net Carbs: 4g
85
Notes
Top this mug cake with a dollop of homemade
whipped cream to up the fat macros.
Pumpkin Pie Spice Mug Cake
86
Strawberry Protein Mug Cake
...................................................................................................
ingredients • 2 Large Egg Whites

• 2 tbsp Flavored Protein Powder (We used strawberry for this.)
...................................................................................................
instructions 1. Melt the coconut oil in a microwave-safe mug, about 20 seconds.
2. Add in the egg whites and combine using a fork. Slightly beat the
mixture.
3. Add in the protein powder, coconut flour, baking powder, and salt.
Combine using a fork. If too dry, add a splash of liquid, either water or
almond milk.
4. Microwave on high for 60 seconds. Serve immediately and enjoy!
*Nutrition will vary depending on what protein powder you use!
...................................................................................................

Calories: 215
Fat: 15g
Protein: 16g
Carbs: 4g
Fiber: 3g
Net Carbs: 1g
87
Notes
Use any protein powder you like. If you use unflavored
protein powder, add some liquid stevia or monk fruit
to make it sweeter.
For this recipe, we went with strawberry flavored

protein powder, but any flavor will work!
Don’t hesitate to experiment with
different flavors!
Strawberry Protein Mug Cake
88
Cinnamon Delight Cake
...................................................................................................
ingredients • 1 Large Egg

• 2 tbsp Golden Flax
• 2 tbsp Butter
• ½ tbsp Cinnamon
• ⅛ tsp Salt
...................................................................................................
2. Add in the egg, coconut flour, baking powder, golden flax, cinnamon,
liquid stevia, and salt. Combine using a fork.

liking.
...................................................................................................

Calories: 372
Fat: 35g
Protein: 10g
Carbs: 7g
Fiber: 5g
Net Carbs: 2g
89
Notes
Megha makes this mug cake three or four nights a week!
If you make it, tag us using the hashtag
#CinnamonDelightCake.
Cinnamon Delight Cake
90
Brownie Mug Cake
...................................................................................................
ingredients • 1.5 tbsp Butter

• 14g Unsweetened Bakers Chocolate
• ½ tsp Baking Powder
• 6 tbsp Almond Flour
• 1 Large Egg
...................................................................................................
2. Chop the Baker’s chocolate and add it to the mug. Stir until
completely melted.
3. Add in the egg, almond flour, baking powder, cocoa powder, liquid
stevia, and salt. Combine using a fork.

liking.
...................................................................................................

Calories: 286
Fat: 25.5g
Protein: 9g
Carbs: 8g
Fiber: 4g
Net Carbs: 4g
91
Notes
You know what this mug cake needs? A big glass of milk!
Flax milk is widely considered the closest milk substitute to the real
dairy deal, so don’t forget to pour a big glass of that when you make
this rich, chocolatey cake!
Brownie Mug Cake
92

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First published in 2018 by KetoConnect, LLC.

Copyright © 2018 by Megha Barot and Matt Gaedke

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Matt & Megha

ingredients • ½ cup Almond Butter

instructions 1. Combine all ingredients in a medium-sized mixing bowl using a fork.

nutrition Per Fat Bomb:

Almond Butter Freezer Fudge

ingredients • 1 cup Heavy Whipping Cream

instructions 1. Pour heavy whipping cream into a medium-sized saucepan on the

nutrition Per Gummy:

ingredients • 8 tbsp Butter (room temperature)

2. Place mixture in the fridge for 20 minutes.

3. Add some coconut flour, cinnamon and erythitol to a plate and

nutrition Per Ball:

Cinnamon Butter Balls

ingredients • 28g Cacao Butter

nutrition Per Serving:

Fat Bomb Bars

ingredients • 5 tbsp Peanut Butter

3. Add stevia and combine so the mixture is uniform. Evenly disperse

4. Place in freezer for one hour before consuming.

nutrition Per Fat Bomb:

Chocolate Peanut Butter Bombs

ingredients • 4 oz Unsweetened Baker’s Chocolate (finely chopped)

2. Add the powdered erythritol, stevia, and chopped chocolate.

5. Store in the fridge to re-harden prior to serving. These truffles will

nutrition Per Truffle:

Tip: Use a small melon baller to create the

ingredients • 1 can Full Fat Coconut Milk

3. Lastly, add coconut flakes and mix.

nutrition Per Fat Bomb:

ingredients • ½ cup Coconut Oil

instructions 1. Heat a saucepan on low heat.

7. These can be stored in a zip top bag in the freezer for up to

nutrition Per Fat Bomb:

We’ve also tried

ingredients • ½ cup Almond Flour

instructions 1. Melt the ghee over medium heat in a saucepan.

3. With a whisk, mix thoroughly until there is a uniform consistency.

5. Refrigerate for at least one hour before consuming.

nutrition Per Cup:

Chocolate Fat Cups

ingredients • 112g Coconut Oil

4. Once you have achieved a uniform consistency, pour into the

nutrition Per Fat Bomb:

Fun Twist: Add delicious extracts like raspberry and

Macadamia Coconut Bombs

ingredients • 1 cup Pecans (ground)

3. With a large spoon or whisk, mix thoroughly. When everything is

4. Refrigerate for at least an hour before consuming.