The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 10. Baked Finger Foods
Chorizo-Stuffed Jalapeños
There is perhaps no better pairing than chorizo with spicy peppers baked into a delicious creamy mound of cheese. The addition of bacon is truly the icing on the cake.
Prep Time: 15 minutes
Cook Time: 15-22 minutes
Ingredients
Makes 6 fat bombs
1 tablespoon olive oil
1⁄4 medium yellow onion, peeled and minced
6 ounces pork chorizo sausage
4 ounces cream cheese, softened to room temperature
3 medium jalapeño peppers, seeded and sliced in half
3 slices bacon, sliced in half horizontally
Why Do Americans Love Jalapeño Poppers?
Although their origin is a bit fuzzy, poppers were speculated to be an American spinoff of the Mexican classic chili rellenos. Nobody can seem to pinpoint who coined the term “poppers” and decided to batter dip, freeze, and commercialize them in the 1980s, but they have been a popular restaurant staple in California restaurants since at least the 1960s.
1. Preheat oven to 375°F.
2. Add olive oil to a medium skillet over medium heat and sweat onion 2 minutes. Add chorizo to pan and cook another 3-5 minutes. Drain mixture.
3. In mixing bowl, whip softened cream cheese with hand mixer until softened. Fold in sausage and onion mixture with a spatula.
4. Stuff each pepper half with sausage mixture.
5. Wrap 1 bacon slice around each stuffed pepper in a spiral motion, covering the cheese mixture underneath.
6. Bake 10-15 minutes or until bacon becomes crispy and cheese mixture underneath bubbles through and turns slightly brown. Serve warm.
Per 1 fat bomb
Calories: 448
Fat: 42g
Protein: 14g
Sodium: 665mg
Fiber: 0g
Carbohydrates: 3g
Sugar: 2g
Stuffed Baby Bella Mushroom Caps
Mushrooms make an excellent holder for meat-based fat bombs. These bombs use a hearty and earthy-tasting mushroom filled with the proper proportion of tangy cheese and savory sausage.
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
Makes 8 fat bombs
1 tablespoon olive oil
8 baby bella mushrooms, cleaned and stems removed
1⁄4 teaspoon salt
4 ounces pork breakfast sausage, at room temperature
4 tablespoons chopped parsley
1⁄2 cup shredded Parmesan
1. Preheat oven to 350°F.
2. Rub olive oil on mushroom tops and sprinkle lightly with salt.
3. Mix sausage, parsley, and cheese in a small mixing bowl.
4. Stuff each mushroom cap until mixture forms a nice cap slightly above the mushroom ribbing.
5. Bake on a cookie sheet roughly 20 minutes until sausage becomes browned and cheese browns slightly. Serve warm.
Per 1 fat bomb
Calories: 460
Fat: 36g
Protein: 30g
Sodium: 1,554mg
Fiber: 1g
Carbohydrates: 4g
Sugar: 1g
Bacon-Wrapped Asparagus
Dairy-Free
This easy and elegant finger food makes a delicious appetizer that suits almost any diet. The crispiness of asparagus when prepared in this manner pairs so well with the crunchy, salty bacon. Even those who don’t like this vegetable may have a change of heart when they try this recipe!
Prep Time: 5 minutes
Cook Time: 7-10 minutes
Ingredients
Makes 4 fat bombs
12 spears asparagus, rinsed with bottoms snapped off
1 tablespoon olive oil
1⁄8 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
8 slices bacon
1⁄2 lemon, juiced
What’s So Great about Asparagus Anyway?
With so many beneficial vitamins and nutrients, including vitamins A, K, C, and E, most would consider this a power-packed vegetable. Add to that the mineral chromium and antioxidant glutathione, and now it becomes a blood-sugar-reducing, detoxifying powerhouse.
1. Preheat oven to 375°F.
2. Thoroughly coat asparagus with olive oil and sprinkle with salt and pepper.
3. Bundle 3 spears asparagus together and wrap in a spiral fashion from top to bottom with 2 slices bacon.
4. Lay flat on cookie sheet and bake 7-10 minutes until bacon crisps and asparagus turns bright green.
5. Remove from oven and squeeze fresh lemon over spears. Serve warm.
Per 1 fat bomb
Calories: 247
Fat: 24g
Protein: 6g
Sodium: 452mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Bacon Lovin’ Onion Bites
This recipe will be a hit with the boys on game day or as a healthy appetizer for a gathering. But that doesn’t mean you can’t enjoy them on a daily basis!
Prep Time: 20 minutes
Cook Time: 25-30 minutes
Ingredients
Makes 4 fat bombs
1 large yellow onion
1⁄2 pound 80⁄20 ground chuck
1⁄4 cup diced yellow onion
1⁄4 cup diced mushrooms
2 tablespoons freshly chopped Italian parsley
1⁄4 teaspoon salt
1⁄8 teaspoon cayenne pepper
1 large egg
1⁄2 teaspoon Worcestershire sauce
1 tablespoon coconut oil, melted
12 slices bacon
1 tablespoon butter, melted
1 teaspoon powdered stevia
1. Preheat oven to 350°F.
2. Cut off top and bottom of large onion. Peel skin. Cut in half vertically. Save 4 of the outside layers for a total of 8 halves.
3. In a large mixing bowl, mix meat with diced vegetables, parsley, salt, and cayenne.
4. In a small mixing bowl, whisk together egg, Worcestershire sauce, and coconut oil. Pour over meat mixture and knead together.
5. Form meat into 4 equal-sized balls and surround each ball with 2 onion halves. Wrap each ball with 3 pieces bacon and secure with toothpicks if needed to keep the balls together.
6. Place balls into a shallow baking tray.
7. In a small bowl or cup, mix melted butter and stevia and brush over bacon-wrapped onion balls.
8. Bake 25-30 minutes until bacon is crisped and browned. Serve warm.
Per 1 fat bomb
Calories: 554
Fat: 50g
Protein: 20g
Sodium: 773mg
Fiber: 1g
Carbohydrates: 5g
Sugar: 2g
Meaty Zucchini Balls with Yogurt Sauce
Meatballs take on a refreshing flavor with the omission of bread crumbs and the use of bright and flavorful zucchini and mint. Adding a yogurt sauce gives these meatballs an added Mediterranean flair.
Prep Time: 1 hour 15 minutes
Cook Time: 30 minutes
Ingredients
Makes 12 meatballs
Yogurt Sauce
1⁄4 cup sour cream
1⁄3 cup plain yogurt
1⁄2 tablespoon lemon juice
1 medium clove garlic, minced
1 tablespoon olive oil
1⁄4 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
Meatballs
1 large egg
1⁄2 pound 80⁄20 ground chuck
1⁄2 medium zucchini, grated
2 green onions, thinly sliced
1 tablespoon chopped fresh mint leaves
1 tablespoon chopped fresh basil
1 large clove garlic, minced
1⁄2 teaspoon paprika
1⁄2 teaspoon salt
1⁄4 teaspoon cayenne pepper
1⁄4 teaspoon freshly ground black pepper
1 tablespoon coconut oil
Benchmarks of Mediterranean Cooking
While this recipe would taste even better with ground lamb, beef is more readily available to most, so it is an excellent substitute. Other typical flavors in Mediterranean cuisine include mint, lemon, basil, yogurt, garlic, and olive oil, all of which are included here to deliver a more authentic flavor profile.
1. Preheat oven to 350°F.
2. Mix all ingredients for yogurt sauce in a small mixing bowl. Chill at least 1 hour.
3. Whisk egg for meatballs in a small bowl. In a separate medium bowl, mix remaining meatball ingredients thoroughly, adding whisked egg last to bind.
4. Form meat mixture into 12 equal balls and place into a muffin tin to bake. Place on top of a cookie sheet and place in oven.
5. Bake meatballs 30 minutes or until meat is browned and internal temperature is at least 165°F.
6. Serve warm with yogurt sauce to dip.
Per 1 meatball with dip
Calories: 60
Fat: 4g
Protein: 4g
Sodium: 81mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Bacon and Chive Bites
Not all cheesecakes are sweet. With bacon and chives in the mix, this version makes an excellent savory appetizer or midday snack.
Prep Time: 25 minutes
Cook Time: 40-45 minutes
Ingredients
Makes 6 fat bombs
1⁄3 cup almond meal flour
1 tablespoon butter, melted
8 ounces cream cheese, softened to room temperature
1 tablespoon bacon grease
1 large egg
4 slices bacon, cooked, cooled, and crumbled into bits
1 large green onion, tops only, thinly sliced
1 medium clove garlic, minced
1⁄8 teaspoon freshly ground black pepper
Savor the Savory Flavor
Perhaps not as popular, but certainly as delicious, the savory cheesecake makes for an excellent treat. Most savory cakes served in restaurants include flavor combinations such as garlic and Parmesan, bacon and chive, and prosciutto and olive.
1. Preheat oven to 325°F.
2. In a small mixing bowl, combine almond meal and butter.
3. Line 6 cups of a standard-sized muffin tin with cupcake liners.
4. Equally divide flour mixture between cups and press into the bottom gently with the back of a teaspoon. Prebake in oven 10 minutes.
5. While the crust is baking, thoroughly combine cream cheese and bacon grease in a medium mixing bowl with a hand mixer.
6. Add egg and blend until combined.
7. Fold bacon, onion, garlic, and pepper into cheese mixture with a spatula.
8. Divide mixture between prebaked cups, return to oven, and bake another 30-35 minutes until cheese sets. Edges may be slightly browned. To test doneness, insert toothpick into center of cake. If it comes out clean, cheesecake is done.
9. Let cool 5 minutes and serve warm.
Per 1 fat bomb
Calories: 284
Fat: 28g
Protein: 7g
Sodium: 297mg
Fiber: 1g
Carbohydrates: 3g
Sugar: 2g
Garlic Pepper Parmesan Crisps
Nothing screams “salty Italian delight!” like Parmesan cheese. Coupled with olive oil, garlic, and a surprise ingredient, these make for a delicious treat by themselves or as a keto-approved cracker for spreads and dips.
Prep Time: 15 minutes
Cook Time: 7-10 minutes
Ingredients
Serves 2
1 cup shredded Parmesan
1⁄4 teaspoon granulated garlic
1⁄4 teaspoon freshly ground black pepper
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice
Predigested Protein
Parmesan cheese is aged so long that much of the protein has already been broken down into peptides and free amino acids before you eat it. This makes digestion easier on you.
1. Preheat oven to 375°F. Prepare a cookie sheet with parchment paper or a Silpat mat.
2. Combine all ingredients in a medium bowl and mix well.
3. Place 2"-wide piles of mixture onto prepared sheet.
4. Bake 7-10 minutes just until edges of cheese start to brown slightly.
5. Let cool 2-3 minutes and remove from sheet with spatula. Can be eaten as is or used as a grain-free alternative in dips or spreads.
Per Serving
Calories: 230
Fat: 16g
Protein: 20g
Sodium: 897mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 0g
Parmesan Vegetable Crisps
This simple twist on the Parmesan crisp introduces added texture and a mild sweetness while offering additional fiber too. Of course, the added colors of the vegetables make this crisp a beauty for the eyes to feast on before you taste it.
Prep Time: 15 minutes
Cook Time: 7-10 minutes
Ingredients
Serves 4
3⁄4 cup shredded zucchini
1⁄4 cup shredded carrots
2 cups freshly shredded Parmesan
1 tablespoon olive oil
1⁄4 teaspoon freshly ground black pepper
Zucchini: A Kitchen Staple
It’s no secret that the right vegetables are an important part of any healthy diet. Zucchini is a fantastic choice for high-fat, low-carbohydrate diets because it has a low carbohydrate content (low glycemic index) and it’s full of potassium, a crucial mineral for heart health. Besides that, it also makes a fantastic substitute for pasta lovers looking for low-carbohydrate alternatives.
1. Preheat oven to 375°F. Prepare a cookie sheet with parchment paper or a Silpat mat.
2. Wrap shredded vegetables in a paper towel and wring out excess moisture.
3. Mix all ingredients in a medium bowl until thoroughly combined.
4. Place tablespoon-sized mounds onto prepared cookie sheet.
5. Bake 7-10 minutes until lightly browned.
6. Let cool 2-3 minutes and remove from mat. Enjoy as is or with other fat-bomb dips and spreads.
Per Serving
Calories: 275
Fat: 18g
Protein: 20g
Sodium: 904mg
Fiber: 0g
Carbohydrates: 3g
Sugar: 1g
Cheddar Mexi-Melt Crisps
Another versatile cheese for the low-carbohydrate kitchen is Cheddar, the harder the better. Generally the harder Cheddars tend to be the sharpest, so if tart and tangy seems like too much, a mild Cheddar will also work for these crisps.
Prep Time: 15 minutes
Cook Time: 5-7 minutes
Ingredients
Serves 2
1 cup shredded sharp Cheddar
1⁄8 teaspoon granulated garlic
1⁄8 teaspoon chili powder
1⁄8 teaspoon cumin
1⁄16 teaspoon cayenne pepper (optional)
1 tablespoon finely chopped cilantro
1 teaspoon olive oil
1. Preheat oven to 350°F. Prepare a cookie sheet with parchment paper or a Silpat mat.
2. Mix all ingredients in a medium bowl until well combined.
3. Drop by tablespoon-sized portions onto prepared cookie sheet.
4. Cook 5-7 minutes until edges begin to brown.
5. Allow to cool 2-3 minutes before removing from tray with spatula.
6. Enjoy as is or use as a chip for guacamole.
Per Serving
Calories: 248
Fat: 21g
Protein: 14g
Sodium: 353mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g