These pumpkin fat bombs are a creamy and decadent option if you’re looking for something simple to make. Full of fall flavors, super easy, and good for you too. And another way to add meals with vegetables to your diet.

Pumpkin Fat Bombs

As the leaves begin to change and the crisp air of autumn envelopes us, there’s no flavor quite as comforting and emblematic of the season as pumpkin. Pumpkin spice lattes, pumpkin pies, pumpkin bread – the list goes on. But for those looking for a keto-friendly treat that satisfies the fall cravings without the carbs, look no further than Pumpkin Fat Bombs. These bite-sized delights perfectly encapsulate the warm and cozy flavors of the season, while offering a rich and satisfying texture. Packed with healthy fats, they’re not only a delicious indulgence but also a great way to stay fueled and focused. So, whether you’re a keto enthusiast or just a pumpkin lover, get ready to fall head over heels for these Pumpkin Fat Bombs!

Healthy snacks

  1. Nutritional Value: Healthy snacks are packed with essential nutrients, such as vitamins, minerals, and fiber, which our bodies require for optimal functioning.
  2. Weight Management: Consuming healthy snacks can help manage weight by regulating hunger and reducing the likelihood of overeating during mealtimes.
  3. Stable Energy Levels: Nutritious snacks provide a steady release of energy. This prevents the sharp energy spikes and crashes often associated with sugary or highly processed foods.
  4. Better Mental Performance: The brain relies on a consistent supply of nutrients. Healthy snacks can improve concentration, focus, and cognitive function.
  5. Disease Prevention: A diet rich in whole foods and low in processed items can reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.
  6. Digestive Health: Many healthy snacks, especially those rich in fiber (like nuts, seeds, and whole grains), promote better digestion and can help prevent gastrointestinal issues.
  7. Satisfy Cravings, the Right Way: We all get cravings. Choosing healthy alternatives means you can satisfy them without the guilt or adverse health effects.
  8. Supports Physical Activity: For those who are physically active, healthy snacks can act as a fuel, ensuring the body gets the necessary nutrients for recovery and performance.
  9. Economic and Environmental Impact: Making your own healthy snacks can be more cost-effective in the long run and can reduce the environmental impact associated with packaged and processed foods.
  10. Setting a Good Example: For those with children or younger family members, making and consuming healthy snacks sets a positive example, instilling good eating habits early on.
  11. Enhances Mood: The nutrients in healthy foods can have a direct impact on our brain chemistry, influencing our mood and emotional well-being.
  12. Customization: Making your own healthy snacks allows you to cater to your specific tastes and dietary needs.

In a world where convenience often overshadows quality, taking the time to choose or prepare healthy snacks is a testament to prioritizing one’s health and well-being. Whether it’s for improved physical health, mental clarity, or simply the joy of tasting something delicious and wholesome, there are countless reasons to make the switch.

Vegetable snacks

Vegetables can be transformed into a variety of delicious snacks. Here are some popular and creative vegetable snack ideas:

  1. Veggie Sticks with Dip:
    • Slice cucumbers, bell peppers, carrots, and celery.
    • Serve with hummus, tzatziki, guacamole, or a yogurt-based dip.
  2. Roasted Chickpeas:
    • Toss chickpeas in olive oil and your choice of seasonings (e.g., paprika, cumin, garlic powder).
    • Roast until crispy.
  3. Kale Chips:
    • Remove kale stems and tear leaves into bite-sized pieces.
    • Toss with olive oil, salt, and any preferred seasonings.
    • Bake until crisp.
  4. Stuffed Bell Peppers:
    • Fill halved bell peppers with a mixture of quinoa, black beans, corn, and diced tomatoes.
    • Top with a sprinkle of cheese and bake.
  5. Zucchini Chips:
    • Slice zucchini thinly.
    • Season and bake until crispy.
  6. Brussels Sprouts Chips:
    • Peel away the outer leaves of Brussels sprouts.
    • Toss with olive oil and seasonings, then roast.
  7. Edamame:
    • Steam or boil shelled or in-pod edamame.
    • Season with a pinch of sea salt or toss in garlic for extra flavor.
  8. Cauliflower Bites:
    • Break cauliflower into florets.
    • Toss in buffalo sauce or other flavors and bake or air-fry.
  9. Broccoli Tots:
    • Mix finely chopped broccoli with breadcrumbs, cheese, and seasonings.
    • Shape into small tots and bake.
  10. Spinach and Feta Stuffed Mushrooms:
  • Remove stems from large mushroom caps.
  • Fill with a mixture of spinach and feta, then bake.
  1. Pickled Vegetables:
  • Pickle cucumbers, carrots, cauliflower, and onions in a brine for a tangy snack.
  1. Sweet Potato Toast:
  • Slice sweet potatoes lengthwise into thin slices.
  • Toast until tender and top with avocado, nut butter, or other toppings.
  1. Vegetable Spring Rolls:
  • Wrap sliced bell peppers, lettuce, shredded carrots, and cucumber in rice paper.
  • Serve with peanut dipping sauce.

Remember, the key to an appetizing vegetable snack is the seasoning and presentation. Experiment with herbs, spices, and sauces to discover your favorite combinations!

fat ball rolling in coconut

Macro snacks

“Macro” typically refers to macronutrients, which are the primary nutrients our bodies need in large quantities: carbohydrates, proteins, and fats. Depending on one’s dietary goals, individuals may want to emphasize one macronutrient over another or find a balance among all three. We have lost a ton of weight balancing macros. It’s not low carb, but you don’t have carb based meals which are really way too much carbs. Here are snacks organized by macronutrient:

Carbohydrate-Dominant Snacks:

  1. Fruit Salad: A mix of berries, kiwi, oranges, and apples.
  2. Oatmeal: Cooked with water or milk, and sweetened with honey or maple syrup.
  3. Granola Bars: Look for options with whole grains and minimal added sugars.
  4. Rice Cakes: Top with a thin layer of jam or honey.
  5. Popcorn: Air-popped is the healthiest, but you can also lightly season with your choice of flavors.

Protein-Dominant Snacks:

  1. Greek Yogurt: Can be eaten plain or with a sprinkle of nuts or fruit.
  2. Hard-Boiled Eggs: Season with a pinch of salt and pepper or paprika.
  3. Cottage Cheese: Alone, or paired with fruit or a drizzle of honey.
  4. Edamame: Steamed and lightly salted.
  5. Protein Shake: Made with protein powder (whey, pea, soy, etc.), blended with water, milk, or a milk alternative.

Fat-Dominant Snacks:

  1. Avocado: Eaten alone with a sprinkle of salt, mashed as guacamole, or on whole-grain toast.
  2. Nuts: Almonds, walnuts, cashews, etc. Opt for unsalted or lightly salted versions.
  3. Seeds: Sunflower seeds, pumpkin seeds, or chia seed pudding.
  4. Olives: A handful of green or black olives can be satisfying and rich in healthy fats.
  5. Dark Chocolate: Choose versions with higher cocoa content (70% and above) for less sugar and more antioxidants.

Balanced Macro Snacks: For those looking to get a bit of everything:

  1. Trail Mix: A mix of nuts, seeds, dried fruit, and a few chocolate chips.
  2. Peanut Butter & Banana: Slice a banana and spread with natural peanut or almond butter.
  3. Cheese & Whole Grain Crackers: Opt for whole grain or seeded crackers for added fiber.
  4. Hummus & Veggies: Dip carrot sticks, cucumber, or bell peppers into hummus.
  5. Tuna Salad on Lettuce: Mix canned tuna with a bit of mayo or Greek yogurt, season, and serve on lettuce leaves.

Always consider portion sizes, especially when you’re focused on macronutrients. Overconsuming even healthy snacks can add up in terms of calories. Adjust these snack ideas based on your personal nutritional needs and preferences.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

For more healthy snack ideas, check these out:

fat bombs piled up in a bowl

Pumpkin fat bomb recipe

bowl of pumpkin fat bombs

Pumpkin Fat Bomb Recipe

Slightly sweet satisfying fat bombs for breakfast or snack that give you energy and fuel you to keep moving. Pumpkin and spices that are warm and comforting for fall.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Snack
Cuisine American
Servings 16


  • cup cream cheese softened
  • ¼ cup pumpkin puree
  • 1 tsp vanilla extract
  • 1 tsp cinnamon powder
  • ¼ cup sugar or honey optional
  • 2 tbsp coconut flour
  • cup almond flour
  • cup finely shredded or desiccated coconut for coating


  • Mix softened cream cheese and pumpkin puree. Then, add vanilla extract, powdered cinnamon, and sugar and stir to combine.
  • Next, add almond flour and coconut flour and combine.
  • Use your hands to roll each fat bomb. Then, coat them with finely shredded coconut.
  • Refrigerate for 20 minutes before serving.
Keyword fat bomb, healthy snack, pumpkin fat bomb


  • The best pumpkin puree is homemade. You could also use canned pumpkin, but you may need extra coconut flour to absorb excess moisture.
  • Store leftovers in an airtight container in the fridge for up to five days.