Coffee is one of the few beverages you can enjoy on keto.
And that’s good news since so many of us are in a habit of waking up with a cup of coffee.
Taking hot coffee black is certainly a very keto way of enjoying your morning brew. If you are in a favor of coffee creamer, you may also enjoy adding in these keto coffee creamers.
But if you are truly in pursuit of extra energy and satiation in the morning and keeping your body in ketosis, there is even a better way to make your morning coffee.
That’s keto bulletproof coffee. It’s grain-free, paleo, and zero sugar.
What Is Keto Coffee/ Bulletproof Coffee?
Keto coffee or bulletproof coffee is a blend of organic coffee, grass-fed butter, and MCT oil or brain octane oil. Invented by biohacker, Dave Asprey, it’s one low-carb drink filled with healthy fat for long-lasting energy.
He developed his Bulletproof Coffee recipe after returning to the United States from his trip to Tibet where he experienced yak-butter tea drinks.
For keto dieters running on ketones, it’s a genius drink that combines the benefit of caffeine with Medium-chain triglycerides.
For one, caffeine in coffee is known as a cognitive function stimulant, particularly increasing reaction time, mood, and even learning.
Thanks to caffeine, coffee is almost synonymous with mental clarity, and we are all here for the boost.
While the benefit of coffee is not to be taken for granted, what truly makes bulletproof coffee an energy boost drink is MCT oil.
MCT oil is short for Medium-chain triglycerides. They are derived from either palm kernel or coconut oil.
Their molecules are smaller than those of long-chain triglycerides or LCT, which allows for faster and easier digestion.
This also means that MCT oils get absorbed into the bloodstream and digestive system much quicker and turned into fuel faster.
Like many keto dieters, if your body is already in a metabolic state of ketosis, this is a huge benefit.
Intake of Medium-chain fatty acids gives you readily available energy and fosters fat burn. It’s something you wouldn’t get from regular coffee.
Butter in this bulletproof keto coffee recipe is like a cherry on top. If you are having this coffee as a meal replacement, more intake of fat helps keep your appetite in check and keto macros satisfied.
Believe it or not, the creamy buttery taste also brings out the latte-like taste and gives a rich, velvety, and decadent texture.
All in all, all these three ingredients work in harmony and makes one of the best drink for keto diet enthusiasts.
While this gives you a glimpse into what goes into a cup of bulletproof coffee, there is actually much more to each ingredient than this.
In the recipe of the original bulletproof coffee, Asprey set out guidelines as stringent as the ketogenic diet is (not surprisingly!).
But that’s all for a good reason and for the pursuance of a better cup of keto coffee. So let’s dive in.
Keto Coffee Ingredient List
There are many bulletproof coffee recipes out there with different ingredients and blending methods, but we stick to the original here.
If you are yarning for the original recipe, this is the one to check out.
But if you are looking for some acceptable add-ins to truly make your ketogenic coffee customized to your taste, we got some tips on that too. So read on.
Bulletproof Coffee Beans
To truly maximize the effect of bulletproof coffee and have the boost of energy it promises, it should start with the beans.
While you don’t have to purchase Asprey’s coffee beans to make your own high-quality keto coffee at home, here is a quality standard you should follow.
Organic: your coffee beans should be organic whether certified or not. This filters out beans that are grown with the use of pesticides and herbicides.
Mold-Free: low-quality regular coffee that’s been mass-produced may contain mold toxins such as mycotoxins and fungi due to improper storage handling.
The coffee beans you use for your keto coffee recipe should be free of any mycotoxins and molds.
Check with your coffee manufacture if they test their beans for toxicity. Also, if you are traveling and want more convenience, Bulletproof brand offers its own instant coffee.
As for the type of coffee and different flavors, I believe you have some freedom. Whether you like your beans dark roasted like French roast or lightly roasted, it’s up to you.
Whether you prefer Kona coffee from Hawaii or beans from Guatemala or Columbia, it’s also up to you. Go for your favorite coffee beans as long as it means the quality standards mentioned above.
The original keto coffee recipe uses MCT oil. What the recipe calls for is the Medium-chain triglycerides (MCTs) often found in foods like coconut oil, goat milk, and palm oil.
They are beneficial fats for weight loss and ketone bodies.
MCTs are fats made up of shorter chemical structure, containing 6-12 carbon atoms.
In contrast, long-chain triglycerides (LCTs) are made up of 12-31 carbon atoms and short-chain fatty acids have a chain shorter than 6.
Many MCT supplements whether in liquid or powder forms contain C8 and C10 lauric acid combo. The company Bulletproof also sells Brain octane which is made of pure C8.
Because of the shorter chain length, MCTs are said to get absorbed and broken down into the body faster.
They enter the liver directly and produce ketones, byproducts of the liver breaking down fats. They then turn to instant energy.
For those on a keto diet and rely on ketones for fuel, MCTs have been their favorite way to produce quick energy.
If MCT oil isn’t accessible to you or you prefer to get it from the original food source, there is pure coconut oil. In lieu of an MCT liquid supplement (or MCT oil powder), you may add a spoonful of coconut oil.
In fact, coconut oil coffee or coconut coffee is actually quite a popular recipe as it adds good fats.
Asprey adds a drop of butter to his ketogenic coffee. If you are about to sub it with margarine or conventional butter, think again.
Asprey particularly chooses unsalted grass-fed butter. As the name suggests, this type of butter is made with milk derived from cows on a grass-based diet.
It’s reported cows on a pasture-based diet produce milk that has higher protein and fat content and an improved nutritional profile (1).
Namely, it’s said to be higher in antioxidants, anti-inflammatory omega omega-3 fatty acids with a creamy texture, than regular butter.
If you are lactose intolerant, a close alternative is ghee as it does not contain any lactose.
Benefits of Bulletproof Coffee
A low-carb diet like the ketogenic diet has generated a crazy buzz for a butter coffee with virgin coconut oil.
What’s also driving its popularity is its health benefits. The creator of the bulletproof diet and its original coffee recipe, Asprey has touted the drink as one that’ll bring satiety, support weight management, and boost brain health.
So, is it a good idea to start your day with a fat blended morning cup of coffee?
Here are a few benefits of bulletproof coffee that are supported by scientific evidence. To note, most studies look at each ingredient and its benefits rather than looking at a bulletproof coffee as a whole.
Journal of the Academy of Nutrition and Dietetics shows replacing LCTs with MCTs could potentially promote weight loss without negatively affecting one’s lipid panels including cholesterol (1).
Reduce Chronic Disease
Black coffee with no added sugar, in general, is a healthy drink.
A study published in 2017 shows coffee in moderation may lead to a lower risk of may chronic disease.
From heart attacks to heart disease, several types of cancers to Alzheimer’s, coffee is an effective way to reduce the risk. (2)
The bulletproof coconut oil coffee recipe calls for grass-fed organic butter and MCTs. Research shows dietary fats help reduce craving and brings satiety.
In particular, MCTs compared to LCTs are shown more satiating.
In their research, those who had a breakfast high in medium-chain triglycerides (C8 caprylic acid – 12 lauric acid) consumed fewer calories during lunchtime (3).
If your goal is to produce ketone bodies and want to incorporate bulletproof diet coffee into your morning routine, here is how to make it.
Thankfully, making keto coffee is quite simple and takes only a few minutes.
There are also several ways to make this ketogenic coffee. Use a method that’s most convenient for you as the would be the same whichever way you make it.
How Do You Make Bulletproof Coffee?
There are several ways to make a good cup of keto butter coffee. If this is your first time making your own, stick to the basic recipe.
Regardless of which blending method you use, it’s quite a simple recipe that’ll come together in a few minutes.
Bulletproof coffee is originally a hot drink. But if the hot beverage isn’t your thing, make this iced.
Iced bulletproof coffee recipe is slightly different than the original and also cold brewing takes a long time. Be sure to start the night before to enjoy your cup of coffee in the morning.
3-Ingredient Keto Coffee Recipe With MCT Oil
- French Press
- 1 cup black coffee freshly brewed coffee
- 1 tbsp butter grass-fed and unsalted, room temperature
- 1/2 tbsp MCT oil
Milk Frother (Hand Blender/Hand Mixer/Immersion Blender) Method:
- Ground whole coffee beans or use ground coffee. Brew 8oz of coffee using a French press or Chemex.
- Pour the freshly made coffee into a large mug.
- Add 1 tablespoon of butter and 1/2 tablespoon of MCT oil (or coconut oil).
- Use a frother to blend the coffee until it creates a thick foam on top of the hot liquid.
- Take a sip. Customize to your taste by adding a sweetener and creamer of your choice. Drink warm.
Food Processor (Blender/ Magic Bullet) Method:
- Brew 8oz of fresh organic coffee.
- Melt the butter (and solid coconut oil if using) in a microwave.
- In a food processor, blend the coffee, MCTs, and melted unsalted butter (and coconut oil). IF you are adding any spices like cinnamon, add it in this step.
- Pour into a mug for immediate consumption. To enjoy later, pour the butter coffee into an insulated travel mug.
Cold Bulletproof Coffee Recipe:
- Using a French press, steep ground coffee in filtered water and keep it in the refrigerator for 12 hours.
- Pour 8 oz of cold brew black coffee into a blender or food processor.
- Add 1 tbsp each of liquid MCTs and heavy cream or coconut milk. Omit the use of butter and coconut oil as they settle into a liquid state.
- Add your favorite flavor add-ins such as a small amount of cocoa powder, vanilla, collagen, and sugar-free syrup.
- Blend until frothy and pour into a mason jar with ice cubes. Shake before you drink.
Grass-Fed Butter Substitutes
- 1 tablespoon of yak butter
- 1 tablespoon of ghee
MCT Oil Substitutes
- 1/2 tablespoon of MCT powder
- 1 tablespoon of coconut oil or coconut butter (unrefined coconut oil preferred)
- 1 cup decaf coffee
- 1 cup caffeinated or decaf Americano (1 espresso shot + 8 oz of hot water)
- 1 pinch salt
- 1 serving of keto sweetener (stevia, sugar-free syrup, or erythritol)
- 1 tsp of maple syrup (if you are not on the keto diet)
- 1 tbsp coconut cream (garnish)
- Dash of cinnamon (garnish)
- 1/4 tsp vanilla extract (flavor)
- 1/4 tsp nutmeg (flavor)
- 1/4 spoon of cocoa powder
- 1 tbsp heavy whipping cream (as a creamer)
- 1 tbsp full-fat coconut milk (as a creamer)
- 1 tbsp unsweetened almond milk (as a creamer)
- 1 stick of collagen peptides (nutritional boost)
- 1 packet or teaspoon of collagen powder (nutritional boost)
If you’re adhering to a strict keto diet, keto Coffee can do your body some good. When consumed in moderation, fat-rich coffee can help certain dieters boost their fat intake and reach a deeper level of ketosis.
Next time you brew up a pot of coffee, toss in some butter, MCT oil, or coconut oil.
If you’re interested in giving it a try, it’s really simple to make and get the perfect recipe for you.
Unlike with calorie restriction, keto helps you lose weight by putting your body into ketosis.
When you eat minimal carbohydrates, your body produces ketones for energy.
Ketones are made in your liver from fatty acids found in food or your own body fat. Therefore, your liver actually burns fat to make ketones.
Bulletproof coffee is a high-fat coffee drink intended as a breakfast replacement.
A lot of people who follow a ketogenic diet favor this drink especially as a breakfast on an empty stomach to break their intermittent fasting.
While it’s filling and energy-boosting, it comes with several potential downsides, including reduced overall nutrient intake, increased cholesterol, and high levels of saturated fat.
If you are following a low-carb diet like the ketogenic diet, bulletproof coffee offers a great way to up your fat intake.
In addition to organic butter and MCTs, add other items like a sprinkle of cinnamon, cocoa, heavy cream, and collagen.
Having this first thing in the morning is said to help your brain function, mental focus, and up your metabolic rate.
While this fat-boosted cup of joe may bring lots of benefits, be sure to enjoy this in moderation.
Also, don’t forget to build your diet meal plan based on balanced breakfast and whole foods-based meals with lots of vitamins and nutrients.
- Mumme, Karen, and Welma Stonehouse. “Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials.” Journal of the Academy of Nutrition and Dietetics, Elsevier, 27 Jan. 2015, www.sciencedirect.com/science/article/abs/pii/S2212267214015913.
- Poole, Robin, et al. “Coffee Consumption and Health: Umbrella Review of Meta-Analyses of Multiple Health Outcomes.” The BMJ, British Medical Journal Publishing Group, 22 Nov. 2017, www.bmj.com/content/359/bmj.j5024.long.
- Samra, Rania Abou. “Fats and Satiety.” Fat Detection: Taste, Texture, and Post Ingestive Effects., U.S. National Library of Medicine, 1 Jan. 1970, www.ncbi.nlm.nih.gov/books/NBK53550/.