Tag Archives: snack

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.