Pumpkin Pie Ketogenic Fat Bombs (Paleo)

4.10 from 10 votes
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Chockfull of healthy fats and plant-based protein, these easy Pumpkin Pie Ketogenic Fat Bombs are dairy-free, gluten-free, Paleo, and low carb, making them the perfect energy-giving snack, breakfast and even dessert! 

pumpkin pie keto fat bombs

Chockfull of healthy fats and plant-based protein, these easy Pumpkin Pie Ketogenic Fat Bombs are dairy-free, gluten-free, Paleo, and low carb, making them the perfect energy-giving snack, breakfast and even dessert! 

UPDATE: This post originally appeared in August 2017 and has been update in October 2022

 

 

We're not huge on diet crazes. There is no one size fits all when it comes to eating so we don't jump on the bandwagon with diets like Atkins, The South Beach Diet, Weight Watchers. Even Paleo and Whole30 aren't sustainable for some people in the long-term although we know that people with specific health conditions can really benefit from cutting out certain foods.

Generally, we prefer to stick to real foods that are anti-inflammatory, and to eat a balanced diet that has room for ALL foods in moderation.

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That being said, the uprising of the Ketogenic diet has us looking into it and although we have no plans to follow it exclusively, we do think there are a few concepts we can take from the Keto diet and apply to our own personal eating philosophies for the betterment of our health. We actually find this with most diets! There is always something to learn and apply. Remember small changes can have a huge impact!

Easy Pumpkin Pie Ketogenic Fat Bombs: dairy-free, gluten-free, Paleo, healthy fats, low carb, keto

What is the Ketogenic Diet?

Before we get into the aspects of the Keto diet that we do like, let's start with a quick primer. What is the Keto diet?

Put simply, the keto diet is a high-fat and low-carb plan that causes the body to enter a state of ketosis, where we produce ketones (which break down fat) in the liver to be used as energy.

On a normal diet, the body uses glucose (or carbs) as the main form of energy, so by using ketones (or fat) instead we are forcing our body into this metabolic state of starvation (but without starving ourselves) that can result in weight loss, balanced blood sugar (thanks to the lack of glucose spikes from avoiding carbs), increased energy, controlled appetite, and improved mental focus. (source)

While we do think most people can benefit from a diet that's higher in fat and lower in refined carbs (that's flour and sugar, not veggies and whole grains), we don't think that eliminating carbs altogether is necessary or even healthy overall (sometimes just the simple act of being highly restrictive is unhealthy due to the stress, sacrifice and FOMO it causes mentally and emotionally).

Of course, high-fat diets fly in the face of what the media has told us for decades–but despite their attempt to get us all to eat low-fat, low-calorie diets to the detriment of our health, we now know that not only is fat good for us, but it is ESSENTIAL to a healthy life.

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Of course, not just any fats–we've talked before about the dangers of vegetable oil, canola oil and other hydrogenated and trans fats. 

But heart-healthy fats, like avocados, olive oil, coconut oil, grass-fed butter/ghee, fatty fish, nuts and seeds, are full of omega-3s, lower bad LDL cholesterol and raise good HDL cholesterol, help prevent free radical damage, boost immunity, act as an anti-aging nutrient for your skin, and can actually help protect our hearts.

We know, this is not what the media has lead us to believe. But did you know that not a single study actually links high-fat diets to heart disease? And, in fact, numerous studies have since debunked the myth. (source)

So why am we going on and on about fats? Well, because we're about to rock your world with a new recipe:

Pumpkin Pie Ketogenic Fat Bombs.

Pumpkin Pie Ketogenic Fat Bombs: dairy-free, gluten-free, Paleo, snack, low carb, keto

What are Fat Bombs? 

Don't be scared–you know that fat is good. And since it's so good, we're always trying to find new ways to incorporate healthy fats into our diet.

One of our new favorite methods is with fat bombs–usually made from a combo of butter, coconut oil, nuts and seeds, fat bombs were initially designed for those following the Ketogenic diet.

But if you're like us, and just want to get more good fats into your diet, fat bombs can be a great way to do so.

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And these pumpkin pie fat bombs, which have just 11 grams of fat per serving for anyone who's still worried, are a nutritional powerhouse that will give you a huge energy boost.

These fat bombs are bursting with Vitamin A (great for our eyes, skin, bones, reproduction and immune system health) and Potassium (improves heart health, anxiety and stress, muscle strength, metabolism, and electrolytic functions), and are also a great source of Iron and Vitamin K, especially considering their size.

Keto Disclaimer

Let us give all Keto-devotees these disclaimers:

1) Maple syrup isn't Keto. There are only two teaspoons in this recipe, so just swap it for your favorite Keto sweetener like Lakanto or yacon syrup.

2) Though these fat bombs are Paleo and high in fat and low in carbs, they're also chockfull of plant-based protein (which, depending on who you ask, isn't always a big part of the Keto diet).

But we love adding energy-boosting vegan protein to our plate, as it's loaded with disease-fighting phytonutrients, cholesterol-lowering fiber, and it's naturally low in cholesterol and sodium. However, you could easily swap out the protein powder for a different variety like whey.

 

Amazing Grass Protein Superfood; Pumpkin Pie Keto Fat Bombs

Vegan Protein Powders

Vegan protein powders are great for anyone trying to improve their diet or just looking to add more protein to their daily intake. There are many different types of vegan protein powders on the market and they vary in terms of taste, texture and nutritional content. It is important to pick a vegan protein powder that suits your personal preferences and dietary needs. If you’re just starting out on a plant-based diet, it can be difficult to get enough protein into your diet. Lacking sufficient protein can lead to deficiencies in essential amino acids and the resulting health problems.

Vegan protein powders can help fill those gaps. They’re available in a wide range of flavours but they can also come in unflavoured versions if you don’t like the idea of adding any extras to your smoothies or recipes.

Dairy Based Protein Powders

Whey protein is a rich source of essential amino acids. It makes up about 25 percent of the protein in cow's milk, making it one of the most complete sources available. Amino acids are vital for building and maintaining healthy muscles, maintaining a strong immune system, and promoting satiety. Whey protein is absorbed quickly by the body and can help to build lean muscle mass. It can also help to suppress appetite and curb cravings, making it a great option for those looking to lose weight. Additionally, whey protein contains bioactive proteins that are thought to have health benefits related to immune function, digestion, and cardiovascular health.

Casein protein powder is another dairy based protein powder. When taken regularly, it can help to build and maintain lean muscle mass, which can have a number of benefits for the body. It can also help to lower the risk of certain diseases, including diabetes and cancer. Additionally, casein protein powder can help to improve overall health if consumed in moderate amounts. It is highly satiating and helps to keep hunger at bay, making it an excellent food substitute for those who are trying to lose weight. It is also high in nutrients such as vitamins and minerals, which means that it can help to improve overall wellbeing.

 

Pumpkin Pie Ketogenic Fat Bombs: dairy-free, gluten-free, Paleo, snack, low carb, keto

How to Make Pumpkin Pie Fat Bombs

Yes, thanks to some organic canned pumpkin, pumpkin pie spice and maple syrup, these pumpkin pie fat bombs taste just like the indulgent dessert we all crave this time of year, but without any of the guilt.

What about the fat, you're likely wondering. Yes, of course, fat bombs wouldn't be fat bombs without a good heaping of fat, would they?

For this fat bomb recipe, I rely on coconut butter (also known as coconut manna, or as it's affectionately known in my home, creamy crack) and coconut oil for some heart-healthy goodness, which makes these fat bombs naturally sweet and creamy.

I also added a scoop of grass-fed gelatin to the mix, which not only helps these fat bombs firm up, but also is full of collagen, which improves your skin’s appearance, reduces joint pain, helps break down proteins and soothes your gut’s lining (AMAZING for anyone with digestion issues), increases your metabolism, strengthens teeth, nails and hair, helps your body detox AND reduces the appearance of cellulite. (source)

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Oh and did I mention that, thanks to my trusty Vitamix, this recipe comes together in under five minutes and requires no cooking? Yeah, it's that good! If you don't have a Vitamix but enjoy cooking, you seriously gotta get one–it's life changing! Check out their website for special offers, or buy on Amazon!

If you try this recipe for Pumpkin Pie Keto Fat Bombs, be sure to share a photo and tag me @rootandrevel on social media–I’d LOVE to see how it turned out for you!

Obsessed with pumpkin? See our other mouthwatering pumpkin recipes:

Chockfull of healthy fats and plant-based protein, these Pumpkin Pie Ketogenic Fat Bombs are dairy-free, gluten-free and Paleo, making them the perfect energy-giving snack, breakfast and even dessert! 
Print
4.10 from 10 votes

Pumpkin Pie Ketogenic Fat Bombs (Paleo)

Servings: 6 servings
Chockfull of healthy fats and plant-based protein, these Pumpkin Pie Ketogenic Fat Bombs are dairy-free, gluten-free and Paleo, making them the perfect energy-giving snack, breakfast and even dessert! 
Prep Time5 mins
Cook Time1 hr
Total Time1 hr 5 mins

Ingredients

Instructions

  • In a high-powered blender, add all ingredients. Blend until smooth.
  • Pour into silicone ice cube molds (I recommend these) and freeze for 1 hour.
  • Pop the fat bombs out of the molds when ready to eat. Serve and enjoy.

Notes

To store, simply put the fat bombs into an airtight container and keep in the fridge for up to 7 days. You can also store them in the freezer for up to 1 month.
Note: maple syrup is not Keto, so if you follow a strict Keto diet, swap it out for a different Keto sweetener of your choice (like yacon syrup or Lakanto syrup). 
Course: Snack
Cuisine: American
Keyword: fat bombs, keto pumpkin fat bombs, pumpkin fat bombs, pumpkin keto fat bombs, pumpkin pie fat bombs, pumpkin spice fat bombs
Author: Root + Revel Collective

Nutrition

Calories: 168kcal



Photo Credit: Heidi Geldhauser

Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I've linked to these products purely because I recommend them and they are from companies I trust.

Chockfull of healthy fats and plant-based protein, these easy Pumpkin Pie Ketogenic Fat Bombs are dairy-free, gluten-free, Paleo, and low carb, making them the perfect energy-giving snack, breakfast and even dessert! 

29 thoughts on “Pumpkin Pie Ketogenic Fat Bombs (Paleo)”

  1. I want to try the recipe but do I have to use the grass powder? Would it work ok without it or can I substitute something else? Thx

    1. The Amazing Grass Protein Superfood powder isn’t required; it boosts the nutritional profile of the dish, but I believe the dish would be fine without it. I’ve never tried it without the Superfood powder, or with any other protein or superfood powder, so I can’t make any specific recommendations for substitutions, but you could try a small batch of this recipe with your favorite protein and/or superfood powder(s) and see how it affects the taste and texture. Have fun with it! 🙂 Let me know if you find anything that works and you love!

  2. Thank you for this recipe. I just made it for the first time. Mine were thick too. I melted the coconut butter and oil, maybe I really need to melt it more, it was easily pourable,but not hot. Also, how are yours orange, mine are the color of the scoop of grass protein, green. I followed the recipe exactly. In the picture they are more towards orange, pumpkin color. Were they made without the scoop of green grass? I used the one you recommended in the recipe?

    I do love your site and recipes, thanks, just confused about this recipe.

  3. 2 stars
    This is definitely not a fat bomb or ketogenic (fat bombs have way more fat {80-90%} no maple syrup, stevia or erythritol would be okay, and less protein, unless you were low or working out) , but they would be a healthy snack for non-keto family members. Also ketogenic diet does allow low carb greens and vegetables, but no grains. You can find keto versions of most treats you may miss online or in cookbooks. HTH

  4. 1 star
    These came out terribly for me! Very thick to work with getting into the mold, strange consistency . The only sub I did was to add my own protein powder vs. the plant protein powder. Bummed I made a double batch so as not to “waste” pumpkin, when likely the whole thing will end up in the garbage. 🙁

    1. Oh no, Trish. I’m so sorry to hear these didn’t come out well for you. It definitely could have something to do with the protein powder. For me, It was easy to just pour the mixture right into the molds, though I did smooth it out with a spoon a bit. It’s definitely supposed to be thick, but not cumbersome. Did you follow the rest of the recipe exactly? I’ve made these dozens of times now and have never had a problem like this, so I’m just curious what could’ve happened here. Hope I can help!

  5. 3 stars
    Sounds great, except for the wheat grass in the protein powder you recommend. Wheat grass has zero nutritional value for us and it actually can make you a bit sick to your stomach. We can’t digest grass of any kind, as we only have one stomach, unlike cows, who have four stomachs, necessary to digest grass. Dog and cats will instinctively eat grass when they feel sick and want to throw up, as they, like us, only have one stomach and can’t digest grass. A doctor from Florida (University of Florida, I believe), recently did extensive studies on wheat grass and a few other “superfoods” that verified this. Soy was another one, and, I think, goji berries. I would try same receipt, but with a different protein powder. I don’t think Plant Fusion has any wheat grass in it (also soy, gluten, dairy free and vegan plant-based protein). There are others as well. Great article though, otherwise.

    1. Interesting Annie – thanks for sharing your opinion. Since we’re not eating the grass in its pure form and it’s broken down in a certain way, I think it’s most likely safe for consumption. However I’m not a doctor or scientist, so everyone should definitely do their own research and buy products that you believe in! Glad you like the recipe.

  6. 5 stars
    I so agree with you on being on one specific diet…not always the greatest thing. I also agree that these are are the bomb of snacks/ I am all about healthy snacks that taste amazing and you did it.

  7. 5 stars
    Oh my oh my… these sounds absolutely amazing! I’m such a sucker for anything pumpkin flavored and love Amazing Grass protein powders! 😀 Bookmarking for later.

  8. 5 stars
    I used pumpkin for the first time of the season this weekend! I can’t believe it’s pumpkin-time already. 🙂 These fat bombs look delicious!!!

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