FAT BOMB BIBLE - KetoConnectFAT BOMB BIBLE. Matt & Megha’s. Desserts, drinks, dips, and more. 40+...

FAT BOMB BIBLEMatt & Megha’s

Desserts, drinks, dips, and more. 40+ low-carb recipes designed to satisfy cravings,

increase energy, and kill hunger.

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 formor 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 medicalprofessionals and offer no medical diagnoses, treatments, suggestions, orcounseling. The information presented herein has not been evaluated bythe 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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. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5sweet fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6almond butter freezer fudge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7blackberry gummies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9cinnamon butter balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11fat bomb bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13chocolate peanut butter bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . 15chocolate truffles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17coconut fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19cookies & cream fat bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21chocolate fat cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23macadamia coconut bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25oatmeal cookie bomb bites . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27chia peanut butter bars. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29peanut butter fluff. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31peanut toffee fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33pumpkin pie fat bombs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35raspberry cheesecake bars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37reese’s remix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39strawberry coconut balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41savory fat bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43bacon jalapeno balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44brie walnut cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46bacon deviled eggs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

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bacon blue cheese deviled eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50goat cheese balls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52mediterranean olive bombs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54pizza cups . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56fat bomb dips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58creamy avocado dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59bacon scallion dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61chocolate dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63pimento cheese dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65red pepper dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67fat bombs drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69bulletproof chai tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70chocolate avocado smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72keto hot chocolate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74raspberry & cream smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76turmeric tea . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78mug cakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80bacon cheese muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81peanut butter mug cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83pumpkin pie spice mug cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85strawberry protein mug cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87cinnamon delight cake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89brownie mug cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91

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!

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Matt & Megha

Sweet Fat Bombs

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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.

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.

ingredients

instructions

Per Fat Bomb:Calories: 118Fat: 11gProtein: 2gCarbs: 2gFiber: 1gNet Carbs: 1g

• ½ cup Almond Butter• 4 tbsp Butter (room temperature)• ½ tsp Cinnamon• ¼ tsp Nutmeg• ¼ tsp Vanilla Extract

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Almond Butter Freezer Fudge. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

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Prep Time: 15 minutes Bake Time: 00 minutes10 Servings 00°

NotesTip: Swap out the almond butter for peanut butter or sunflower butter and sprinkle with some large grain salt before freezing!

Almond Butter Freezer Fudge

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Blackberry Gummies

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. Using a spoon, crush the blackberries in 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.

ingredients

instructions

Per Gummy:Calories: 95Fat: 8gProtein: 3gCarbs: 1gFiber: 0gNet Carbs: 1g

• 1 cup Heavy Whipping Cream• 3 oz Blackberries• 30 drops Liquid Stevia• 4 tbsp Gelatin

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NotesFun 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

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Cinnamon Butter Balls

1. Once the butter is at room temperature, place it inside a medium -sized mixing bowl. Add the coconut flour and erythritol to the bowl and mix thoroughly.

2. Place the butter, coconut flour and erythritol into a medium-sized mixing bowl and mix thoroughly using a hand mixer or spatula until uniform.

3. Place mixture in the fridge for 20 minutes.

4. 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.

5. 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.

6. These fat bombs are best stored in the fridge up to two weeks.

ingredients

instructions

Per Ball:Calories: 94Fat: 9gProtein: 0gCarbs: 1gFiber: 1gNet Carbs: 0g

• 8 tbsp Butter (room temperature)• ¼ cup Coconut Flour• 2 tbsp Erythritol• Coconut Flour (to roll in)• Cinnamon/Erythritol (to roll in)

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NotesUse pumpkin pie spice instead of cinnamon for a

festive fall time spin on these fat bombs!

Cinnamon Butter Balls

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Fat Bomb Bars

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.

ingredients

instructions

Per Serving:Calories: 340Fat: 35gProtein: 2gCarbs: 4gFiber: 3gNet Carbs: 1g

• 28g Cacao Butter• 28g Unsweetened Baker’s Chocolate• 28g Coconut Oil• 15 drops Liquid Stevia• 1 tbsp Powdered Erythritol• ¼ tsp Vanilla Extract• ¼ tsp Pink Salt

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NotesFun 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

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Chocolate Peanut Butter Bombs

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.

ingredients

instructions

Per Fat Bomb:Calories: 120Fat: 9.7gProtein: 3.6gCarbs: 5gFiber: 3.2gNet Carbs: 1.8g

• 5 tbsp Peanut Butter• 4 oz Unsweetened Baker’s Chocolate• 10 drops Liquid Stevia• ½ tsp Pink Salt

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NotesTip: Replace the peanut butter with almond butter in this recipe for a twist on this fat bomb favorite.

Chocolate Peanut Butter Bombs

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Chocolate Truffles

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.

ingredients

instructions

Per Truffle:Calories: 192.2Fat: 11.5gProtein: 1.3gCarbs: 3.75gFiber: 2.5gNet Carbs: 1.25g

• 4 oz Unsweetened Baker’s Chocolate (finely chopped)• 1 cup Heavy Whipping Cream• ¼ cup Powdered Erythritol• 20 drops Liquid Stevia• ¼ cup Cocoa Powder (to roll in)

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NotesFun 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

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Coconut Fat Bombs

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!

ingredients

instructions

Per Fat Bomb:Calories: 89.1Fat: 9.7gProtein: 0.33gCarbs: 0.87gFiber: 0.0gNet Carbs: 0.87g

• 1 can Full Fat Coconut Milk• ¾ cup Coconut Oil• 1 cup Unsweetened Coconut Flakes• 20 drops Liquid Stevia

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NotesMake sure to buy unsweetened coconut 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 try to sneak in ingredients that are less than ideal for a keto lifestyle.

Coconut Fat Bombs

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Cookies & Cream Fat Bombs

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.

ingredients

instructions

Per Fat Bomb:Calories: 141Fat: 13gProtein: 5.3gCarbs: 0.5gFiber: 0.3gNet Carbs: 0.2g

• ½ cup Coconut Oil• 2 scoops (60g) Protein Powder• ¼ cup Macadamia Nuts

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NotesIt 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!

Cookies & Cream Fat Bombs

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Chocolate Fat Cups

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 pour the mixture evenly into your silicone fat bomb mold.

5. Refrigerate for at least one hour before consuming.

6. These Chocolate Fat Cups are best stored in the fridge.

ingredients

instructions

Per Cup:Calories: 157Fat: 16gProtein: 1g Carbs: 3gFiber: 1gNet Carbs: 2g

• ½ cup Almond Flour• ¾ cup Ghee• 6 tbsp Cocoa Powder• 2 tbsp Erythritol• 30 drops Stevia• ½ tsp Vanilla• ¼ tsp Pink Salt

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NotesFreeze 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

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.

ingredients

instructions


• 112g Coconut Oil• 56g Butter• 84g Macadamia Nuts• 30 drops Liquid Stevia• ¼ tsp Pink Salt

nutrition

25

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NotesMacadamia 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

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, mix thoroughly. When everything is evenly combined, pour the mixture into your silicone fat bomb molds.

4. Refrigerate for at least an hour before consuming.

5. These Bomb Bites are best stored in the fridge for up to two weeks.

ingredients

instructions


• 1 cup Pecans (ground)• 1 tsp Cinnamon• ½ tsp Pink Salt• ¼ cup Butter• ¼ cup Coconut Oil• 30 drops Liquid Stevia• 1 tsp Vanilla Extract

nutrition

27

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NotesFun Twist: Blend one of these fat bombs into

a coffee for a pumpkin spice latte!

Oatmeal Cookie Bomb Bites

28

Chia Peanut Butter Bars

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.

ingredients

instructions

Per Bar:Calories: 212Fat: 21gProtein: 4gCarbs: 4gFiber: 2gNet Carbs: 2g

• ¼ cup Ground Chia• 128g Chunky Peanut Butter• 112g Coconut Oil• ¼ cup Heavy Whipping Cream• 40 drops Liquid Stevia• ¼ tsp Pink Salt

nutrition

29

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NotesThese 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

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.

ingredients

instructions

Per Serving:Calories: 163Fat: 16gProtein: 3.25gCarbs: 4gFiber: 1gNet Carbs: 3g

• 1 cup Heavy Whipping Cream• 4 oz Cream Cheese (room temperature)• ½ cup Natural Peanut Butter• 15 drops Liquid Stevia• ¼ tsp Pink Salt

nutrition

31

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NotesTop with shaved dark chocolate or nuts for

a more indulgent experience!

Peanut Butter Fluff

32

Peanut Toffee Fat Bombs

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 this point, you will add the toasted peanuts and collagen to each fat bomb individually. Mix within each mold and refrigerate for at least an hour.

6. These fat bombs are best stored in the fridge for up to two weeks.

ingredients

instructions

Per Fat Bomb:Calories: 105Fat: 11.4gProtein: 2g Carbs: 0.6gFiber: 0.3gNet Carbs: 0.3g

• ¼ cup Peanuts• 8 tbsp Butter• ½ tsp Pink Salt• ½ tsp Vanilla Extract• 30 drops Liquid Stevia• ½ tsp Collagen (per bomb)

nutrition

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NotesWe add collagen to this recipe as it is anexcellent source of protein that benefitsyour skin, nails, hair, gut health, brain,joints, and energy levels. Collagen keeps you fuller for longer and isa secret weapon to use while on keto. Because it is not flavored, you can add it toeverything! Give it a try!

Peanut Toffee Fat Bombs

34

Pumpkin Pie Fat Bombs

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.

ingredients

instructions


• ½ cup Pumpkin Puree• 1 tbsp Pumpkin Pie Spice• 1 cup Coconut Oil• 2 tbsp Gelatin• 50 drops Liquid Stevia

nutrition

35

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NotesThis 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

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. Using a hand mixer, combine the room temperature cream cheese, eggs, stevia, and raspberries in the mixing bowl.

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.

ingredients

instructions

Per Bar:Calories: 161Fat: 16gProtein: 3gCarbs: 2gFiber: 0gNet Carbs: 2g

• 8 oz Cream Cheese (room temperature)• 70g Coconut Oil• 3 oz Raspberries• 3 Eggs• 35 drops Liquid Stevia

nutrition

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NotesFun 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

Freeze your silicone muffin cups before you begin.

Outer Layer: Melt all the outer layer ingredients. Line the frozen muffin cups with the mixture (bottom and side) using a spoon and freeze again. Repeat once or twice more depending on preferred thickness of outer layer. Place back in freezer while you make the inner filling.

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.

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!

These fat bombs are best stored in the freezer for up to one month.

ingredients

instructions

Per Fat Bomb:Calories: 274Fat: 28gProtein: 4g Carbs: 7gFiber: 3gNet Carbs: 4g

Outer Layer:• 4 oz Baker’s Chocolate• 6 tbsp Butter• 20 drops Liquid Stevia

Inner Filling:• ½ cup Heavy Whipping Cream• 6 tbsp Peanut Butter• 30 drops Liquid Stevia

nutrition

Top Layer:• 2 oz Baker’s Chocolate• 3 tbsp Butter• 10 drops Stevia

39

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NotesIt 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

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.

ingredients

instructions

Per Ball:Calories: 72Fat: 6gProtein: 0g Carbs: 3gFiber: 1gNet Carbs: 2g

• 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)

nutrition

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NotesUse 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

43

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.

Bacon Jalapeño Balls

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 bits 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.

ingredients

instructions

Per Ball:Calories: 84Fat: 8gProtein: 2g Carbs: 0gFiber: 0gNet Carbs: 0g

• 2 tbsp Butter• 2 Jalapeños• 4 oz Cream Cheese• ¼ cup Cheddar Cheese• ¼ cup Bacon Bits (or 3 slices of Bacon)

nutrition

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NotesTip: 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

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.

ingredients

instructions

Per Cup:Calories: 93Fat: 8gProtein: 4gCarbs: 0gFiber: 0gNet Carbs: 0g

• 12 slices Prosciutto• 6 oz Brie Cheese• 12 Walnuts

nutrition

46

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NotesWhile 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

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 for up to three days.

ingredients

instructions

Per Deviled Egg:Calories: 94Fat: 8gProtein: 3g Carbs: 0gFiber: 0gNet Carbs: 0g

• 6 Large Eggs (hardboiled)Yolk Mixture:• ¼ cup Mayonnaise• 1 tsp Mustard• 4 slices of Bacon (chopped)• ½ tsp Chipotle Powder• ½ tsp Pink Salt

nutrition

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NotesFill 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

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.

ingredients

instructions

Per Deviled Egg:Calories: 91Fat: 7gProtein: 4gCarbs: 0gFiber: 0gNet Carbs: 0g

• 6 Large Eggs (hardboiled)Yolk Mixture:• ¼ cup Mayonnaise• 1 tsp Dijon Mustard• ½ tsp Pink Salt• ¼ tsp Black Pepper• 3 tbsp Bacon Bits• ½ cup Crumbled Blue Cheese• 2 tbsp Parsley (optional)

nutrition

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NotesWant 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

1. Before beginning, goat cheese should be room temperature and the bacon should be cooled.

2. Roughly chop the cooked bacon and dice the scallions to desired size.

3. Add the softened goat cheese to a medium mixing bowl and add in the bacon and scallions.

4. Using a spatula, combine everything together until evenly combined.

5. Refrigerate for 30 minutes prior to making the goat cheese balls to allow the mixture to firm up.

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

6. These are best stored in the fridge in an airtight container for up to three days.

ingredients

instructions

Per Ball: Calories: 84Fat: 7gProtein: 4gCarbs: 0gFiber: 0gNet Carbs: 0g

• 4 oz Goat Cheese• 4 slices Bacon (cooked)• 3 stalks Scallions

nutrition

52

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NotesOur 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

1. Leave the cream cheese sit at room temperature for 20 minutes to soften. Cut into small chunks to allow for quicker processing.

2. Mix all of the ingredients, minus the almonds, in a food processor. Leave some chunks, don’t completely blend it.

3. Place the mixture in the fridge and 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.

6. These are best stored in the fridge in an airtight container for up to five days.

ingredients

instructions

Per Fat Bomb: Calories: 87Fat: 8gProtein: 2g Carbs: 2gFiber: 0gNet Carbs: 2g

• 4 oz Cream Cheese• 2 oz Feta Cheese• 1 tsp Oregano• ½ tsp Garlic Powder• ¼ tsp Black Pepper• 3 oz Kalamata Olives• ¼ cup Sliced Almonds (to roll in)

nutrition

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NotesTo jazz things up, you can replace the feta with bluecheese to experience anall new fat bomb!

Mediterranean Olive Bombs

55

Pizza Cups

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.

ingredients

instructions

Per Pizza Cup:Calories: 76Fat: 6gProtein: 3g Carbs: 0gFiber: 0gNet Carbs: 0g

Per Pizza Cup:• 2 Sandwich Style Pepperonis• ½ tbsp Cream Cheese• ½ Cherry Tomato (diced)• ½ tbsp Cheddar Cheese

nutrition

56

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Prep Time: 10 minutes Bake Time: 10 minutes1 Serving 400°

NotesJazz it up with your own favorite pizza toppings!Onions, Scallions, Diced Mushrooms, whatever you want!

Pizza Cups

57

Dips

58

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!

Creamy Avocado Dip

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.

ingredients

instructions

Per Serving:Calories: 76Fat: 7gProtein: 0g Carbs: 3gFiber: 2gNet Carbs: 1g

• 2 Medium Avocados (ripe)• ¼ cup Sour Cream• ½ tsp Pink Salt• ½ tsp Garlic Powder• Juice from 1 Lime (approximately 2 tbsp)• Red Onion (optional)• Cherry Tomatoes (optional)• Jalapeños (optional)

nutrition

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NotesTip: 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

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.

ingredients

instructions


• 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

nutrition

61

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NotesThis dip is best served with

Flackers, raw veggies, or pork rinds!

Bacon Scallion Dip

62

Chocolate Dip

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 three days.

ingredients

instructions

Per Serving: Calories: 153Fat: 15gProtein: 2g Carbs: 3gFiber: 1gNet Carbs: 2g

• 8 oz Cream Cheese (room temperature)• 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• ¼ tsp Pink Salt

nutrition

63

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NotesAdd ¼ cup of Lily’s Chocolate Chips or shaved

dark chocolate to give it a rich chocolate flavor!

Chocolate Dip

64

Pimento Cheese Dip

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.

ingredients

instructions


• 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)• ¼ tsp Pink Salt• ¼ tsp Black Pepper

nutrition

65

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NotesServe pimento cheese on everything from sliced cucumbers and celery to pork rinds. You could even make Parmesan crisps or pepperoni chips. It’s fabulous and tasty no matter how you serve it!

Pimento Cheese Dip

66

Red Pepper Dip

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.

ingredients

instructions


• 8 oz Cream Cheese (room temperature)• ¼ oz Parmesan (grated)• 2 oz Roasted Red Peppers (in water)• 2 tbsp Chives (fresh)

nutrition

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NotesThis dip is fantastic when served with Flackers, raw

veggies, or pork rinds.

Not quite spicy enough for you? Add Sriracha!

Red Pepper Dip

68

69

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.

Drinks

Bulletproof Chai Tea

1. Add all ingredients to a blender and blend until mixture is uniform.

2. Pour into a glass and enjoy!

ingredients

instructions


• Chai Tea Bag (steeped in hot water)• ½ tsp Cinnamon • 2 tbsp Heavy Whipping Cream• 1 tbsp Coconut Oil• 10 drops Liquid Stevia

nutrition

70

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NotesThis is a fantastic drink to start your morning.

It’s a wonderful alternative to Bulletproof Coffee!

Bulletproof Chai Tea

71

Chocolate Avocado Smoothie

1. Combine all ingredients in a blender and blend until smooth, about 30-45 seconds.

2. Serve immediately and enjoy!

3. Optionally: Add liquid stevia to make a sweeter smoothie!

ingredients

instructions

Per Serving:Calories: 291Fat: 25gProtein: 7.5gCarbs: 17gFiber: 13gNet Carbs: 4g

• ½ Avocado• 3 tbsp Cocoa Powder• 1 cup Almond Milk • 3-4 Ice Cubes• 1 Handful of Frozen Spinach• 10 drops Liquid Stevia• 2 tbsp Heavy Whipping Cream

nutrition

72

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NotesAvocado 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

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.

ingredients

instructions

Per Serving:Calories: 316Fat: 32gProtein: 4g Carbs: 8gFiber: 3g Net Carbs: 5g

• 1 cup Almond Milk• ¼ cup Heavy Whipping Cream• 14g Unsweetened Baker’s Chocolate• ½ tbsp Cocoa Powder• 20 drops Liquid Stevia• ½ tsp Vanilla Extract (optional)

nutrition

74

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NotesDon’t forget you can always add a scoop of collagen

peptides to your meals and beverages, including our Keto Hot Chocolate. Since collagen doesn’t have a taste, your food won’t be affected, but your body will be reaping all

of the positive benefits.

Keto Hot Chocolate

75

Raspberry & Cream Smoothie

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!

ingredients

instructions


• 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

nutrition

76


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NotesFun 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

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.

ingredients

instructions

Per Serving:Calories: 128Fat: 14gProtein: 0gCarbs: 1.5gFiber: 0.5gNet Carbs: 1g

• 1 tsp Turmeric Powder• ¼ tsp Black Pepper• 1 tbsp Coconut Oil• 3 cups Water• 1 tbsp Heavy Whipping Cream (optional)

nutrition

78

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NotesThe 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 CAKESMug Cakes

80

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.

Bacon Cheese Muffins

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.

ingredients

instructions

Per Muffin:Calories: 364Fat: 29gProtein: 17gCarbs: 7gFiber: 3gNet Carbs: 4g

• 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

nutrition

81

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NotesFun 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


2. Add in the egg, peanut flour, baking powder, cream cheese, liquid stevia, and salt. Combine using a fork.



Oven: Alternatively, you can bake this mug cake in the oven at 350° Fahrenheit for 15-20 minutes.


ingredients

instructions

Per Mug Cake:Calories: 295Fat: 24gProtein: 12gCarbs: 7gFiber: 2gNet Carbs: 5g

1 Large Egg2.5 tbsp Peanut Flour15 drops Liquid Stevia

¼ tsp Baking Powder1 tbsp Butter1 tbsp Cream Cheese

⅛ tsp Pink Salt

nutrition

83

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NotesTop with shaved dark chocolate or nuts

for a more indulgent experience!

Peanut Butter Mug Cake

84

Pumpkin Pie Spice Mug Cake


2. Add in the egg, almond flour, baking powder, sour cream, pumpkin pie spice, and salt. Combine using a fork.





ingredients

instructions

Per Mug Cake:Calories: 302Fat: 26gProtein: 11g Carbs: 7gFiber: 2gNet Carbs: 5g

• 1 Large Egg• 1.5 tsp Butter• 1 tbsp Sour Cream• ¼ tsp Baking Powder• ⅛ tsp Pink Salt• 4 tbsp Almond Flour• ½ tsp Pumpkin Pie Spice

nutrition

85

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NotesTop 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

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.




ingredients

instructions

Per Mug Cake:Calories: 364Fat: 26gProtein: 22gCarbs: 9gFiber: 4gNet Carbs: 5g

• 2 Large Egg Whites• 1 tbsp Coconut Oil• 2 tbsp Flavored Protein Powder (We used strawberry for this.)• 1 tbsp Coconut Flour• ⅛ tsp Pink Salt• ¼ tsp Baking Powder

nutrition

87

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NotesUse 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


2. Add in the egg, coconut flour, baking powder, golden flax, cinnamon, liquid stevia, and salt. Combine using a fork.





ingredients

instructions

Per Mug Cake:Calories: 396Fat: 39gProtein: 9.1gCarbs: 6.6gFiber: 4.8gNet Carbs: 1.8g

• 1 Large Egg• 2 tbsp Golden Flax• 1 tbsp Coconut Flour• ¼ tsp Baking Powder• 2 tbsp Butter• ½ tbsp Cinnamon• 16 drops Liquid Stevia• ⅛ tsp Salt

nutrition

89

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NotesMegha makes this mug cake three or four nights a week! If you make it, tag using the hashtag #MeghasDelightCake.

Cinnamon Delight Cake

90

Brownie Mug Cake


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.





ingredients

instructions

Per Mug Cake:Calories: 286Fat: 25.5gProtein: 9gCarbs: 8gFiber: 4gNet Carbs: 4g

• 1.5 tbsp Butter• 14g Unsweetened Bakers Chocolate• 1 tbsp Cocoa Powder• ½ tsp Baking Powder• 15 drops Liquid Stevia• 6 tbsp Almond Flour• 1 Large Egg• ⅛ tsp Pink Salt

nutrition

91

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NotesYou 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

Date post:	27-Jun-2020
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