The Everything Big Book of Fat Bombs: 200 Irresistible Low-Carb, High-Fat Recipes for Weight Loss the Ketogenic Way - Viveca Menegaz (2016)
Chapter 9. Prosciutto, Bacon, and Endive Cups
Baked Brie and Pecan Prosciutto Cup
Be adventurous and try mixing sweet and savory flavors to make unusual but tasty combinations. You may be surprised by the delicious results.
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto (about 1⁄2 ounce)
1 ounce Brie, diced with white skin on
6 pecan halves (about 1⁄3 ounce)
1⁄8 teaspoon freshly ground black pepper
Melting and Delicious
You can make a batch of these fat bombs; just multiply the amount of ingredients by the number of servings you’d like to create. However, they do taste better when warm and the Brie is melting, so it’s best to make a single recipe at a time for yourself.
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in muffin tin hole to line it completely.
4. Place Brie in prosciutto-lined cup.
5. Stick pecan halves in amongst Brie.
6. Bake about 12 minutes until Brie is melted and prosciutto is cooked.
7. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 182
Fat: 15g
Protein: 12g
Sodium: 462mg
Fiber: 1g
Carbohydrates: 2g
Sugar: 1g
Cheesy Muffin Prosciutto Cup
Salty prosciutto, creamy melted cheeses, and a nourishing egg—sounds like a perfect combination.
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto (about 1⁄2 ounce)
1 medium egg yolk
1⁄2 ounce diced Brie
1⁄3 ounce diced mozzarella
1⁄2 ounce grated Parmesan
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in muffin tin hole to line it completely.
4. Place egg yolk into prosciutto cup.
5. Add cheeses on top of egg yolk gently without breaking it.
6. Bake about 12 minutes until yolk is cooked and warm but still runny.
7. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 218
Fat: 15g
Protein: 18g
Sodium: 655mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 0g
Kalamata Olive and Brie Prosciutto Cup
Don’t you love the flavor of olives? Not only do they have a very rich flavor, they also provide great fats and very little carbs—perfect for a fat bomb!
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto
1 medium egg
1 ounce diced Brie
4 large kalamata olives, pitted and chopped
1⁄4 teaspoon Herbes de Provence
Herbes de Provence
Herbes de Provence is a mixture of dried herbs typical of the Provence region of southeast France. This mixture usually contains savory, marjoram, rosemary, thyme, oregano, and other herbs. In the North American market, lavender leaves are also typically included.
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in a muffin tin hole to line it completely.
4. Break egg into prosciutto cup.
5. Gently place Brie and olives on top of egg. Sprinkle with Herbes de Provence.
6. Bake about 12 minutes until egg white is cooked and yolk is still runny but warm.
7. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 241
Fat: 13g
Protein: 17g
Sodium: 529mg
Fiber: 1g
Carbohydrates: 15g
Sugar: 0g
Egg and Mascarpone Prosciutto Cup
This fat bomb can become a whole breakfast! Great taste, nutrition, and the right macronutrient ratios to start your day.
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto
1 medium egg
1 tablespoon mascarpone
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in a muffin tin hole to line it completely.
4. Break egg into prosciutto cup.
5. Gently place mascarpone on top of egg.
6. Bake about 12 minutes until egg white is cooked and yolk is still runny but warm.
7. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 141
Fat: 10g
Protein: 11g
Sodium: 394mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Olive Dynamite Prosciutto Cup
Dairy-Free
Have you ever tried baking mayonnaise, like in the Japanese Dynamite dish? It actually pairs well with more than just fish!
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto
1 medium egg yolk
1 tablespoon olive oil mayonnaise
4 large kalamata olives, pitted and chopped
1⁄4 teaspoon Herbes de Provence
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in a muffin tin hole to line it completely.
4. Break egg yolk into prosciutto cup.
5. Gently place mayonnaise and olives on top of egg. Sprinkle with Herbes de Provence.
6. Bake about 12 minutes until egg yolk is still runny but warm.
7. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 209
Fat: 16g
Protein: 8g
Sodium: 376mg
Fiber: 1g
Carbohydrates: 8g
Sugar: 0g
Hot Mess Prosciutto Cup
Hot and dripping with melted cheese, how do you like this version of a hot mess? Couldn’t you eat this every day?
Prep Time: 20 minutes
Cook Time: 12 minutes
Ingredients
Makes 1 fat bomb
1 slice prosciutto
1 medium egg yolk
1⁄2 ounce diced Brie
1⁄2 ounce grated Parmesan
1⁄2 teaspoon sriracha sauce
1. Preheat oven to 350°F. Use a muffin tin with holes about 21⁄2" wide and 11⁄2" deep.
2. Fold prosciutto slice in half so it becomes almost square.
3. Place it in a muffin tin hole to line it completely.
4. Place egg yolk into prosciutto cup.
5. Add cheeses on top of egg gently without breaking it.
6. Add sriracha sauce on top of everything.
7. Bake about 12 minutes until yolk is cooked and warm but still runny.
8. Let cool 10 minutes before removing from muffin pan.
Per 1 fat bomb
Calories: 190
Fat: 13g
Protein: 16g
Sodium: 659mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Egg and Avocado Bacon Cups
Dairy-Free
Bacon cups make an excellent replacement for bread or crackers for those following a low-carb, high-fat diet. This combination successfully uses bacon in place of bread to serve up a delicious avocado egg salad.
Prep Time: 30 minutes
Cook Time: 12-15 minutes
Ingredients
Makes 6 fat bombs
12 slices regular-cut bacon, 6 cut in half
1 medium avocado, pitted, peeled, and diced
4 large hard-boiled eggs, peeled and diced
1⁄2 teaspoon salt
1⁄8 teaspoon freshly ground black pepper
What Is an Avocado Anyway?
While most people know that avocado is full of healthy fats, they would be hard pressed to tell you the avocado is actually a fruit. To be more specific, the avocado is a berry. Surprised?
1. Preheat oven to 400°F.
2. In a standard-sized muffin tin, place half-strips bacon in an X shape in the bottom of 6 cups. Line those same cups with 1 full slice bacon along the inside of the cup vertically.
3. Place a cookie sheet underneath muffin tin and bake cups 12-15 minutes until slightly browned and crisp.
4. While cups are baking, mash avocado, eggs, salt, and pepper in a medium mixing bowl. Cover and set in refrigerator to chill.
5. After bacon cups have cooled, fill with egg mixture and serve.
Per 1 fat bomb
Calories: 309
Fat: 29g
Protein: 10g
Sodium: 623mg
Fiber: 2g
Carbohydrates: 3g
Sugar: 0g
Egg, Sausage, and Chorizo Bacon Cups
Dairy-Free
These classic flavors combine to make a portable, low-carbohydrate breakfast bowl. This bowl is a truly filling meal for any pork lover on the run.
Prep Time: 10 minutes
Cook Time: 20-25 minutes
Ingredients
Makes 6 fat bombs
12 slices regular-cut bacon, 6 cut in half
4 large eggs
1⁄2 teaspoon salt
2 tablespoons freshly chopped cilantro
4 ounces raw breakfast sausage
2 ounces raw chorizo
1⁄4 small yellow onion, peeled and diced
1. Preheat oven to 400°F.
2. In a standard-sized muffin tin, place half-strips bacon in an X shape in the bottom of 6 cups. Line those same cups with a full slice of bacon along the inside of the cup vertically.
3. Place a cookie sheet underneath muffin tin and bake cups 8-10 minutes until they’re a little pliable.
4. While cups are precooking, scramble eggs with salt and cilantro in a medium bowl. Set aside.
5. Combine breakfast sausage, chorizo, and onions in small mixing bowl.
6. Take cups out of oven and divide chorizo and sausage mixture equally between cups.
7. Pour egg mixture over sausage mixture and return cups to oven.
8. Bake cups 12-15 minutes more until eggs set. Serve warm.
Per 1 fat bomb
Calories: 356
Fat: 32g
Protein: 15g
Sodium: 855mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Egg, Sour Cream, and Chive Bacon Cups
Sour cream is an excellent way to add extra fat to your fat bombs, and to make scrambled eggs taste even creamier. Chives enhance the flavor to make this cup even better than a potato chip with a similar name.
Prep Time: 10 minutes
Cook Time: 16-20 minutes
Ingredients
Makes 6 fat bombs
12 slices regular-cut bacon, 6 cut in half
4 large eggs
1⁄2 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
2 tablespoons diced chives
2 tablespoons sour cream
1. Preheat oven to 400°F.
2. In a standard-sized muffin tin, place half-strips in an X shape in the bottom of 6 cups. Line those same cups with 1 full slice bacon along the inside of the cup vertically.
3. Place a cookie sheet underneath muffin tin and bake cups 8-10 minutes until they’re a little pliable.
4. While cups are precooking, scramble eggs with remaining ingredients in a medium bowl. Set aside.
5. Take cups out of oven and divide egg mixture equally between cups.
6. Bake cups 8-10 minutes more until eggs set. Serve warm.
Per 1 fat bomb
Calories: 265
Fat: 25g
Protein: 10g
Sodium: 625mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g
Smoked Salmon Mousse Bacon Cups
The salty crunch of bacon surrounding a luscious, creamy salmon mousse is the definition of decadence. Intensifying the flavor with fresh herbs only adds to the gourmet taste of this fantastic finger food.
Prep Time: 15 minutes
Cook Time: 12-15 minutes
Ingredients
Makes 6 fat bombs
12 slices regular-cut bacon, 6 cut in half
6 ounces smoked salmon
4 ounces cream cheese, softened
1 tablespoon heavy whipping cream
1⁄8 teaspoon freshly ground black pepper
1 teaspoon fresh dill, plus 6 sprigs for garnish
A Little Lox Lesson
While lox is generally a salted, not smoked, salmon, it is a popular way to serve salmon with cream cheese. Salted salmon, also known as lox, became a popular staple with Jewish immigrants in the late 1800s in America, but the mystery of when it was first combined with cream cheese, capers, red onion, and a bagel still remains.
1. Preheat oven to 400°F.
2. In a standard-sized muffin tin, place half-strips bacon in an X shape in the bottom of 6 cups. Line those same cups with 1 full slice bacon along the inside of the cup vertically.
3. Place a cookie sheet underneath muffin tin and bake cups 12-15 minutes until slightly browned and crisp.
4. While cups are baking, combine remaining ingredients in a food processor and pulse until smooth. Cover and set in refrigerator to chill.
5. After bacon cups have cooled, fill with mousse mixture and serve with a fresh sprig of dill on top.
Per 1 fat bomb
Calories: 312
Fat: 29g
Protein: 12g
Sodium: 658mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 1g
Nutty Bacon Baskets
Another delicious combination of savory flavors and sweet nuts. These bacon cups will delight your taste buds.
Prep Time: 15 minutes
Cook Time: 12-15 minutes
Ingredients
Makes 6 fat bombs
12 slices regular-cut bacon, 6 cut in half
1 tablespoon butter
1⁄2 cup pecans
1⁄2 cup macadamia nuts
1⁄4 teaspoon granulated garlic
1⁄8 teaspoon freshly ground black pepper
4 slices cooked bacon, chopped into bits
Crunchy Comfort Food Combo
While it may not seem to be a likely pair, salty bacon and nuts make an excellent duo. The crispiness of the bacon and the crunchy, subtle sweetness of the nuts provide a perfect balance of flavors. One thing is certain about these bacon cups: They will be hard to keep away from the men in your life.
1. Preheat oven to 400°F.
2. In a standard-sized muffin tin, place half-strips bacon in an X shape in the bottom of 6 cups. Line those same cups with 1 full slice bacon along the inside of the cup vertically.
3. Place a cookie sheet underneath muffin tin and bake cups 12-15 minutes until slightly browned and crisp.
4. While cups are baking, melt butter over medium-low heat in a medium skillet. Add nuts, garlic, and pepper and cook 2-3 minutes. Remove from heat.
5. Once cooled, coarsely chop nut mixture and combine with bacon bits.
6. Divide nut mixture between cups and serve.
Per 1 fat bomb
Calories: 437
Fat: 44g
Protein: 9g
Sodium: 504mg
Fiber: 2g
Carbohydrates: 3g
Sugar: 1g
Crab and Avocado Endive Cups
Dairy-Free
Crab can be tasty in many different ways, not just in crab cakes.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 ounce canned crabmeat, drained
1 ounce avocado pulp
1 teaspoon finely chopped cilantro
1 tablespoon chopped green onion
1 teaspoon fresh lime juice
1 tablespoon coconut oil
1⁄8 teaspoon sea salt
1⁄8 teaspoon freshly ground black pepper
4 Belgian endive leaves, washed and dried
1. In a small food processor, mix all ingredients except endive until well blended.
2. Scoop 1 tablespoon crab mix onto each endive cup.
3. Serve immediately.
Per 1 fat bomb
Calories: 51
Fat: 5g
Protein: 2g
Sodium: 98mg
Fiber: 1g
Carbohydrates: 1g
Sugar: 0g
Creamy Tuna Endive Cups
A super-simple, super-quick recipe that can save your lunch in a moment.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 ounce canned tuna in olive oil, drained
1 ounce cream cheese
4 Belgian endive leaves, washed and dried
2 tablespoons hemp hearts
1. In a small food processor, mix tuna and cream cheese until well blended.
2. Scoop 1 tablespoon tuna cream onto each endive cup.
3. Sprinkle 1⁄2 tablespoon hemp hearts over each endive cup. Serve immediately.
Per 1 fat bomb
Calories: 46
Fat: 3g
Protein: 3g
Sodium: 47mg
Fiber: 0g
Carbohydrates: 2g
Sugar: 0g
Curried Egg Salad Endive Cups
Dairy-Free
The delicate but complex flavor of the curry blends wonderfully with eggs, giving the egg salad a slightly unusual but very successful twist.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 2 fat bombs
1 large hard-boiled egg, peeled
1 teaspoon curry powder
1 tablespoon coconut oil
1⁄8 teaspoon sea salt
1⁄8 teaspoon freshly ground black pepper
2 Belgian endive leaves, washed and dried
Eggs to Go
Hard-boiled eggs are a staple on the ketogenic diet. Boil 1-2 dozen at a time and store them in your refrigerator so you can use them on all your salads. Because they are so portable, hard-boiled eggs also make a great ketogenic diet snack.
1. In a small food processor, mix all ingredients except endive until well blended.
2. Scoop 1 tablespoon egg salad mix onto each endive cup.
3. Serve immediately.
Per 1 fat bomb
Calories: 102
Fat: 9g
Protein: 3g
Sodium: 183mg
Fiber: 1g
Carbohydrates: 1g
Sugar: 0g
Kitchen Sink Endive Cups
Dairy-Free
This recipe has a bit of every good fat and protein you can use in your kitchen on a daily basis.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 large hard-boiled egg, peeled
1 ounce canned tuna in olive oil, drained
1 ounce avocado pulp
1 teaspoon fresh lime juice
1 tablespoon mayonnaise
1⁄8 teaspoon sea salt
1⁄8 teaspoon freshly ground black pepper
4 Belgian endive leaves, washed and dried
1. In a small food processor, mix all ingredients except endive until well blended.
2. Scoop 1 tablespoon tuna mix onto each endive cup.
3. Serve immediately.
Per 1 fat bomb
Calories: 69
Fat: 6g
Protein: 4g
Sodium: 136mg
Fiber: 1g
Carbohydrates: 1g
Sugar: 0g
Tuna and Olive Endive Cups
Dairy-Free
Another recipe inspired form the glorious country of Italy, with the best food in the world.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients
Makes 4 fat bombs
1 ounce canned tuna in olive oil, drained
6 large kalamata olives, pitted
1⁄2 tablespoon chopped green onion
1 teaspoon extra-virgin olive oil
4 Belgian endive leaves, washed and dried
1. In a small food processor mix tuna, olives, green onion, and olive oil until well blended.
2. Scoop 1 tablespoon tuna mix onto each endive cup.
3. Serve immediately.
Per 1 fat bomb
Calories: 29
Fat: 2g
Protein: 2g
Sodium: 25mg
Fiber: 0g
Carbohydrates: 1g
Sugar: 0g