Per serving:150 calories, 4 g protein, 3 g carbohydrates, 10 g fat
Ingredients
4 oz softened cream cheese
1 Tbsp lemon zest
1½ Tbsp freshly squeezed lemon juice
1 Tbsp powdered erythritol
¼ tsp vanilla extract
½ cup coconut flour
2 Tbsp coconut oil
½ cup water
1 cup unsweetened shredded coconut flakes
Directions:
Add cream cheese, lemon zest, lemon juice, erythritol, and vanilla extract in a bowl and mix well.
Add coconut flour and coconut oil. Knead until mixture comes together.
Pack mixture tightly into 8 balls, roughly 1 to 1½ inches in diameter.
Add water to a spray bottle, and lightly spray fat bombs.
Pour coconut flakes onto a shallow dish.
Roll each fat bomb in shredded coconut until fully coated.
Recipe tips:
Add toasted coconut flakes to the fat bomb mixture for a crunchier texture and stronger coconut flavor.
For extra lemon flavor, add lemon juice or lemon extract to the spray bottle before coating the fat bombs.
Use a cookie dough scoop to expedite the shaping process. This works great for making a large batch!
For added fiber and nutrients, try substituting coconut oil with melted coconut butter.
If you don’t have powdered erythritol, you can use a food processor or spice grinder to powder it. Alternatively, you can use another keto-friendly powdered sugar substitute.
Are you craving a delicious, low-carb treat that keeps you in ketosis?
Packed with healthy fats and a burst of fresh lemon flavor, these easy-to-make Lemon Fat Bombs will become your new favorite keto dessert.
Why you’ll love this keto-friendly recipe
These Keto Coconut Lemon Fat Bombs are delicious and incredibly easy to make. With just a few simple staple keto ingredients and minimal prep time, you can quickly whip up a batch of these tasty treats.
The combination of cream cheese, coconut oil, and coconut flour creates a rich base, while the fresh lemon juice and lemon zest add a refreshing flavor with a bright, citrusy kick.
For those new to the keto diet, fat bombs can be particularly helpful for overcoming cravings and adapting to a low-carb lifestyle.
The healthy fats help you stay satiated and energized for longer periods, making it easier to stick to your keto goals.
However, while fat bombs are great for starting out on keto, it's important to adjust intake based on individual progress.
If you're following keto and practicing intermittent fasting but aren’t seeing the desired results, it might be necessary to reduce or avoid additional fat sources such as fat bombs.
Instead, focus on obtaining your fat requirements from your primary meals, such as the fat found in meat, salad dressings, avocados, nuts, and other keto-friendly ingredients.
"Fat bombs are best enjoyed with a meal or right after as a dessert. This allows you to go between one meal and the next without snacking,” explains Dr. Berg. “Limit yourself to one or two fat bombs per meal as eating too many can lead to weight gain."
Top health benefits of lemons
In addition to being a flavorful ingredient, lemons offer numerous health benefits.
Here are five reasons to incorporate more lemons into your diet.
1. May lower cancer risk
Lemons contain flavonoids, which have been studied for their potential cancer-fighting properties.
Eriocitrin, a lemon flavonoid, has shown promise in inhibiting cancer cell growth and preventing the spread of tumors.
Research published in Frontiers in Pharmacology indicates that consuming lemons and other citrus fruits may reduce the risk of certain cancers, making them a beneficial addition to a cancer-preventive diet.
2. Liver health
Lemons support liver health by enhancing detoxification and reducing oxidative stress.
A study published in Pharmaceutical Biology found that lemon flavonoids, such as eriocitrin, improve liver function by normalizing liver enzyme levels and boosting antioxidant enzymes.
Additionally, the high vitamin C content in lemons helps protect liver cells from oxidative damage, thereby supporting overall liver health.
3. Cardiovascular support
Lemons can contribute to capillary integrity and better circulation due to their high concentrations of vitamin C and flavonoids.
Vitamin C is essential for the production of collagen, a protein that strengthens blood vessels, skin, and other connective tissues.
The flavonoids in lemons may help improve blood flow by reducing inflammation and slowing plaque buildup in arteries.
Flavonoids also promote the production of nitric oxide, which helps relax and widen blood vessels. This benefits heart health, reduces blood pressure, and may lower the risk of cardiovascular disease.
4. May help soothe allergies
According to a study published by ACS Omega, “Citrus limon fruits have anti-allergic properties due to their richness in hesperidin and quercetin, which are inhibitors of histamine, a neurotransmitter implicated in allergic and inflammatory reactions.”
5. Cognitive health benefits
Lemons contain hesperetin, a potent flavonoid with significant neuroprotective effects.
Research published in Nutrients shows that hesperetin can cross the blood-brain barrier, allowing it to directly target brain cells and support overall cognitive health.
After testing the neuroprotective effects of hesperetin in animal models, the researchers revealed that "hesperetin and its nanoparticles showed significant improvement in learning and cognitive impairment and lowering elevated oxidative stress levels."
Furthermore, hesperetin may help regulate autophagy. This process involves the body removing damaged cells and recycling the materials, which is crucial for maintaining neuronal health and preventing neurodegeneration.
How to store Keto Coconut Lemon Fat Bombs
To ensure your Lemon Fat Bombs stay fresh and delicious, it's best to store them in the refrigerator or freezer.
Place fat bombs in an airtight container, separating each layer with parchment paper to prevent sticking.
In the refrigerator, fat bombs will keep for up to a week. If you prefer a firmer texture or want to store them for longer, you can keep them in the freezer for up to a month.
Simply remove them from the freezer a few minutes before serving to allow them to soften slightly.
Final thoughts
Keto Coconut Lemon Fat Bombs are a delicious, low-carb treat that is easy to make. They require just a few staple keto ingredients, including cream cheese, coconut oil, erythritol, fresh lemon peel, and lemon juice.
Lemons not only add a refreshing flavor, but they also offer numerous benefits, such as supporting liver and cardiovascular health and providing anti-oxidative effects.
FAQ
1. How many carbs are in Keto Coconut Lemon Fat Bombs?
Each serving of these Lemon Fat Bombs contains just three grams of carbohydrates, making them a perfect low-carb treat for those following a ketogenic diet.
2. What are fat bombs?
Fat bombs are small, high-fat treats designed to help individuals on a ketogenic diet meet their daily fat intake goals while satisfying cravings for sweet foods.
They also help increase satiety, allowing those who practice intermittent fasting to go longer without eating.
3. When should I eat fat bombs?
Fat bombs are best consumed as part of a meal or as a dessert directly after a meal to help keep you full and satisfied, allowing you to fast for longer periods between meals.
They shouldn’t be consumed as a standalone snack, as snacking is the biggest weight loss mistake people make when on keto.
5. How many fat bombs can you eat per day?
It's recommended to limit your intake to one to two fat bombs per day, consumed with a meal.
Consuming too many fat bombs can lead to excess calorie intake and may hinder weight loss progress.
6. Can fat bombs help you lose weight?
Yes, fat bombs can help you lose weight by curbing sugar cravings and promoting satiety.
However, keto fat bombs should be consumed in moderation. Excessive consumption of fat bombs may hinder weight loss efforts, especially for those who have been following a ketogenic diet for an extended period.
7. Are sugar alcohols used in Keto Coconut Lemon Fat Bombs?
Yes, these coconut-lemon cheesecake fat bombs use erythritol, which is a type of sugar alcohol.
Sugar alcohols are low-calorie sweeteners that provide sweetness without the high glycemic impact of regular sugar, making them ideal for maintaining ketosis.
