Do you miss the sweet taste of fresh blueberries on a ketogenic diet?
I’ve got good news! Blueberry cream fat bombs are filled with the healthy fats you need to thrive on keto. Plus, this is a great snack to curb your sweet tooth on a low carb diet.
But are blueberries keto friendly?
When eaten in small portions, there are several types of keto-friendly fruits. One of the best options for keto are those juicy blueberries. This keto meal plan addition comes with a BIG BUT…
Even though blueberries rank among the top low-carb fruits, you need to be careful not to eat too much fruit. Even without added sugar, one cup of blueberries contains 21 grams of total carbs. That’s a whole lotta sugar content when it comes to weight loss on a keto diet.
Wait – you don’t count total grams of carbs in your keto diet? Even when sticking to only net carb count, the natural sugars in this low-sugar fruit still add up to nearly 18 grams of net carbs.
That’s why it’s important to only consume most types of fruit in small amounts. Even those considered keto fruits have carb counts that add up quickly when you don’t measure out the serving size. After all, fruit is considered nature’s candy.
But it’s not all gloom and doom when it comes to blueberry season for keto dieters.
Overall Health Benefits of Blueberries
The health benefits of blueberries are plentiful, which makes them a great addition to a low-carb diet. Blueberries are considered the king of antioxidant foods, which make them a great way to protect your body from free radicals, which can cause oxidative damage.
Free radicals aren’t good since these are unstable molecules that can damage your cells. They also contribute to aging and diseases like heart disease and cancer.
Blueberries are high in powerful antioxidants, vitamin K, and vitamin C. They rank among the top five superfoods for eye health with their antioxidant, anti-inflammatory and collagen stabilizing properties.
Studies have shown that blueberries have anti-diabetes effects. This tiny super fruit contains anthocyanins, which can help lower both high blood pressure and inflammation. The anthocyanins have beneficial effects on insulin sensitivity and glucose metabolism.
They also have a great nutritional profile since they are low in calories, yet high in nutrients.
With all of these benefits, you may be wondering why you’re not eating all of the blueberries on your keto diet.
How to Fit More Blueberries into A Keto Diet
Even though blueberries have less carbs than higher carb fruits like apples or bananas, there’s still a lot of carbs if you go overboard with too many blueberries each day. The sugar can start to add up in even the not so high sugar fruits.
Thanks to this delicious blueberry creams fat bomb recipe, you can get all of the health benefits that come with blueberries without all of the negatives that come with a higher carb intake on a keto diet.
How To Make Blueberry Cream Fat Bombs
Blueberry creams are a simple two ingredient fat bomb recipe that are a good fit into your keto plan if you need to get more grams of fat to trigger ketosis. They’re also a great grab to help curb a sweet tooth on keto.
Before we get to this simple recipe, I want to let you know this blog contains affiliate links where I do receive a small commission. I also do my best to link to blogs and videos with the same info that’s helped me lose 100 pounds – so hopefully this info helps you too!
First thing when making this recipe, line a mini muffin tray with mini muffin liners. Next blend the blueberries into a puree with a blender. You can choose frozen or fresh blueberries for this recipe. I like to at least partially thaw the berries if I use a frozen variety. Once blended, set aside.
Once the coconut butter is creamy, remove from heat and pour in the blueberry puree. Combine well with a whisk.
Spoon the blueberry mixture into the lined mini muffin tray in 1 tablespoon increments. Place in the freezer until firm, approximately 30 minutes.
Once firm, store these keto sweet treats in an airtight container in the freezer or fridge.
Not Sweet Enough for You?
You may have noticed I don’t use any added sweeteners or sugar alcohols in this fat bomb recipe. I gave up keto-friendly sweeteners long ago since even though I lost weight with sweeteners, they led to cravings.
I love making keto friendly recipes that already contain foods that are naturally sweet like these blueberry creams, or even their strawberry counterpart. Since these are already naturally sweetened, I don’t feel the need to add extra sweeteners.
If you’re still accustomed to very sweet foods, you may need to add sweeteners to your fat bomb recipes. Get this free sweetener guide to learn my favorite keto sweeteners and how to convert them in various keto recipes.
The Keto Blueberry Creams Wrap Up
Be sure to save this recipe to your favorite keto fat bomb Pinterest board. They’re a delicious way to get the health benefits blueberries have to offer without getting kicked out of ketosis.
Keep scrolling for nutritional data and the full recipe card.
If you’re unsure how fat bombs can fit into your keto plan, check out this free keto training. You’ll learn 3 big mistakes most keto dieters make that keep them stuck in a weight loss stall. Just a quick hint … not eating enough healthy fats on a keto diet makes the top 3!
Are Blueberries Keto Friendly? | The Best Low Carb Blueberry Fat Bombs