Tag Archives: high fat

Bulletproof Chai

Bulletproof Chai | ketosisters.com

Not a coffee drinker? I understand. While today I’m quite a coffee enthusiast, there was a time when I too would avoid it. So how do you reap the benefits of bulletproof coffee… minus the coffee? Short of eating straight butter and oil, the answer is this bulletproof chai which once blended becomes creamy and frothy like a latte! I fully expected this drink not to work, but surprisingly, it was great!

Bulletproof Chai | ketosisters.com

Here’s what’s you need:

  • 2-4 bags chai tea
  • 1 Tbs butter
  • 1 Tbs coconut oil
  • 1 Tbs heavy cream (optional)
  • 1-2 packets truvia (also optional)
  • Dash of cinnamon (also also optional)

Here’s what you do:

  1. We need to brew a very strong cup of chai tea – there are many ways to do this, but the easiest is to heat a cup of water and add 2-4 tea bags (depending on how strong you like it), and let it steep for 3-4 minutes.
  2. Do not leave the tea bags in the tea.
  3. In a blender, put the butter, coconut oil, whipping cream, cinnamon, and truvia.
  4. Pour the strong chai over the items in the blender.
  5. Blend on high for 8 seconds, let the mixture settle, then you may choose to blend a little more.
  6. Pour into a mug and enjoy!

Buffalo Onion Dip

Buffalo Onion Dip | ketosisters.com

If I could give you all a sample of this buffalo onion dip, I would.  It is so good.  I want to share it with everyone and eat it all at the same time.  I just can’t even describe the kind of revelation that your mouth experiences when eating this.  It’s a savory blend of everything good in your fridge with a little kick from the buffalo sauce.  This buffalo dip is basically heaven in a oven safe dish.

Buffalo Onion Dip | ketosisters.com

Buffalo Onion Dip – Serves 2 as meal or 4 as snack

Here’s what you need:

  • 1/2 large white onion, diced
  • 2 cloves garlic
  • 2 tbsp olive oil
  • 1 tbsp butter
  • 6 oz cream cheese
  • 1 1/2 cup shredded cheddar cheese
  • 1/4 – 1/2p cup buffalo sauce (add more for more spice)
  • pinch of salt to taste

Here’s how you do it:

  1. Preheat oven to 400 degrees F.
  2. Heat oil in a nonstick pan over medium low heat.  Once hot, add the onions to begin caramelizing.  I sauté the onions until they are starting to brown, then reduce the heat to low and stir only once every 15 minutes until the onions are caramelized.
  3. Once the onions are nearly done, add the butter and garlic and cook a few minutes longer.
  4. Add the cream cheese to the pan.  It will soften and eventually you’ll be able to mix in the onions and garlic.
  5. When the cream cheese and onions are fully mixed and the cream cheese is nice and ooey gooey, transfer to a small oven safe baking dish.  (The oval dish in the photos is about 9″x5″).
  6. Mix in the all but about 1/4 cup of the cheese and the salt.
  7. Add some of the buffalo sauce and mix.  Add more until it tastes amazing to you.
  8. Smooth out the dip and top with the remaining cheese.
  9. Place in oven for 10 minutes.  Then turn on the broiler and broil for a few minutes until the cheese begins to brown.
  10. Serve with celery for an awesome keto snack or meal.

*another variation of this recipe includes preparing the onions in an oven safe frying pan, adding the cream cheese, buffalo sauce, and salt at the same time, removing from heat and adding the cheddar cheese, then putting the entire pan in the oven.

Coconut Chocolate Fat Bombs

Imagine: It’s 5PM and you’re hungry for something pretty big. You look at your meals for the day and realize you’ve eaten most of your carbs AND protein for the day! Oh no! What can you eat to satisfy your hunger without going over your daily carb and protein allowance? The answer is: a fat bomb.

Fat bombs are a very high fat, low carb, low protein snack that can keep you going without knocking you out of ketosis. So while the word “fat bomb” can be a little concerning, fat bombs are in fact very good for a Keto dieter. These bad boys contain about 4g net carbs and a whopping 23 grams of fat per serving. They are about 230 calories each. You can adjust these as you plese by including more or less coconut oil and more or less almond butter and chocolate.

Coconut Chocolate Keto Fat Bombs

What you need:


  • 3 C unsweetened shredded coconut (I used 1/2 a package)
  • 8 oz Raw Coconut Butter
  • 5 tbs coconut oil
  • 5 tbs Almond Butter (optional)
  • 4-5 packets truvia


  • 3 oz very dark chocolate (80% cacao or higher)
  • 5 tbs Heavy Whipping cream
  • 2-3 packets truvia (optional)
  • 1/2 tsp vanilla extract.

What to do:

  1. Grease a 9 x 9 pan (or whatever you’d like to set the fat bombs in).
  2. In a saucepan, heat up the coconut butter, coconut oil, coconut, and almond butter until texture is melted and smooth.
  3. Pour melted mixture into 9 x 9 dish and refrigerate. Wait for this to set before adding the topping.
  4. In a double boiler, melt the chocolate.
  5. Add the heavy cream, vanilla, and truvia to the chocolate and stir until mixture is smooth and consistent.
  6. Once coconut mixture is set, pour chocolate over the filling and spread to top.
  7. Top with coconut and wait for the entire dish to set completely.
  8. Cut into 12 bars or servings and store in the refrigerator.

Bulletproof Coffee

If you’ve been doing your research on Keto, you may have heard of something called Bulletproof Coffee (BPC). While it seems everyone loves this stuff, it is seldom explained fully. It took me a good day or two on the message boards to realize BPC was the abbreviation for it. So why should you be excited about Bulletproof Coffee? I’ll tell you!

Bulletproof Coffee | ketosisters.com

Bulletproof Coffee is a drink that combines coffee, butter, and coconut or MCT oil (super high fat oil), and often heavy cream. Sounds pretty nasty when you put it like that but stay with me. The mixture is blended (this is the most important part) and becomes creamy and frothy like a latte! Not only is this drink delicious, it is loaded with enough fat that it is all some people need for breakfast (lol not me). It also helps wake you up in the morning, and can help with one of the not-so-fun Keto side effects: constipation. On top of all that, it has zero carbs and is quick and easy to make!

Bulletproof Coffee | ketosisters.com

Here’s what you need:

  • 1 cup of hot, fresh coffee (different sites will try to sell you special coffee, I say just make sure you buy fair trade)
  • 1 TBS butter (I prefer Kerrygold grass fed salted)
  • 1 TBS Coconut oil (you can use MCT oil but it will be far less, about 1 tsp. I prefer coconut oil)
  • 1 TBS Heavy Cream (optional)

Here’s how you do it:

  1. Brew your cup of coffee as you normally would. French press, drip, whatever you like.
  2. Put the butter, coconut oil, and heavy cream in the blender.
  3. Pour the hot coffee into the blender. You’ll see as the oils start to melt that oil is sitting on the top. Don’t worry, this goes away.
  4. Blend on high for 10 second or so or until you see a frothy foam forming on top.
  5. Pour into a mug and enjoy!