Bulletproof coffee is black coffee blended with a source of fat, usually butter or ghee, along with MCT oil or MCT powder. Below, you’ll first find the basics (what it is, what you need and how to make it), followed by five variations and, finally, the questions that usually arise after your first cup.
What is bulletproof coffee?
Bulletproof coffee, also known as keto coffee, is a cup of coffee blended with a source of fat and MCT. The result is a creamy, slightly frothy coffee that, in terms of texture, is more like a latte than black coffee, without containing any milk.
The classic recipe consists of three ingredients: coffee, unsalted butter from grass-fed cows and MCT oil. MCT stands for medium-chain triglycerides, a type of fat found naturally in coconut oil, amongst other things. You don’t need anything more than those three ingredients and a blender.
What do you need for bulletproof coffee?
| Ingredient | Amount per cup | What to look out for |
|---|---|---|
| Coffee | 1 cup (approx. 200 ml) | Freshly brewed, filter or espresso |
| Unsalted butter or ghee | 1 to 2 tablespoons | Unsalted, otherwise the coffee will taste salty |
| MCT oil or MCT powder | 1 tablespoon of oil or 15 grams of powder (the portion stated on the label) | C8 and C10 are the most common fatty acids |
| Blender or milk frother | 1 | A small size is easier to clean |
The coffee
Butter and MCT have hardly any flavour of their own, so what you taste is mainly the coffee. A flat, stale or over-brewed coffee stands out more in this preparation, because the fat carries the flavour rather than masking it. Filter coffee, a French press and espresso all work; a slightly stronger brew holds up best against the creamy texture.
The fat source
Unsalted butter is the standard. Butter from grass-fed cows is slightly yellower and has a different fatty acid composition to butter from cows fed on grain, which is particularly evident in the flavour and colour. Ghee (clarified butter) is a good alternative: the moisture and milk proteins have been boiled out, leaving hardly any lactose and giving it a slightly nuttier flavour. Coconut oil is also an option, but it imparts a distinct coconut flavour and a thinner mouthfeel.
MCT oil or MCT powder
MCT oil is liquid and mixes directly with hot coffee. MCT powder is the same fat fraction on a carrier; in our case, MCT Oil Powder on acacia fibre, which means it scoops up like a powder and dissolves a little more easily. In both cases, you’ll often see the designations C8 and C10: these are the chain lengths of the fatty acids, caprylic acid and capric acid respectively. You can read more about exactly what MCT oil is in our separate article. If you’re not used to it yet, start with a smaller amount than the serving size on the label and build up gradually; a large amount of fat all at once can be hard on the stomach for some people.
How do you make the basic version step by step?
- Make a cup of coffee as you normally would.
- Pour the hot coffee into the blender.
- Add 1 to 2 tablespoons of unsalted butter.
- Add 1 tablespoon of MCT oil or 15 grams of MCT powder.
- Blend for 20 to 30 seconds, until a smooth layer of foam forms on top.
- Pour into a pre-warmed mug and drink it straight away.
Don’t skip the blending step. Fat and water don’t mix on their own, so without blending you’ll end up with a coffee that separates, with a layer of fat on top. The high speed breaks the fat droplets down into very small particles, which remain suspended in the liquid: an emulsion. The milk proteins from the butter help to keep this emulsion stable, which you can see as the foam. With MCT powder, a milk frother or hand blender is usually sufficient, as the fibre carrier dissolves more easily than pure oil.
Which 5 bulletproof coffee recipes can you make?
1. The original recipe
The one to start with, before you experiment with the others.
- 1 cup of strong brewed coffee
- 1 to 2 tablespoons of unsalted butter
- 1 tablespoon of MCT oil or 15 grams of MCT powder
Put everything in the blender and blend for 20 to 30 seconds until frothy.
2. Cinnamon coffee
- 1 cup of coffee
- 1 to 2 tablespoons of unsalted butter
- 1 tablespoon MCT oil or 15 grams MCT powder
- 1/2 teaspoon of cinnamon
- A few drops of liquid stevia, to taste
Pour the coffee into the blender, add the butter, MCT and cinnamon, and blend until creamy. Pour into a warm mug and sprinkle a little more cinnamon on top. Cinnamon is the most rewarding addition: it gives a sweet flavour without the need for sweetener.
3. Almond milk cappuccino
- 1 double espresso
- 1 tablespoon unsalted butter
- 1 tablespoon MCT oil or 15 grams MCT powder
- Unsweetened almond milk
Blend the espresso with the butter and the MCT. Heat the almond milk separately and froth it up to a thick layer. Pour the froth onto the coffee. Almond milk with a higher fat content (the barista varieties) froths better than the low-fat versions.
4. Coffee with cocoa butter
- 1 cup of coffee
- 1 tablespoon unsalted butter
- 1 tablespoon MCT oil or 15 grams MCT powder
- 2 tablespoons full-fat coconut milk
- 1 teaspoon of cocoa butter
Cocoa butter adds a subtle chocolate flavour without the bitterness of cocoa powder. Blend everything at high speed until creamy. The cocoa butter sits on top of the butter; it is not a substitute for it, otherwise the emulsion will lack the milk proteins that keep the foam stable.
5. Bulletproof mocha
- 1 cup of strong coffee
- 1 tablespoon unsalted butter
- 1 tablespoon MCT oil or 15 grams MCT powder
- 1 teaspoon cocoa powder
- A pinch of nutmeg
- A pinch of cinnamon
Blend everything together at high speed. Cocoa powder makes the coffee noticeably more bitter than cocoa butter, so start with half a teaspoon if you’re unsure.
What other additions can you try?
- Neutral protein powder (whey or plant-based). A scoop of neutral protein powder makes the coffee richer. Mind the temperature: let the coffee cool for a minute first, as whey clumps more quickly in boiling-hot liquid. If you want to know how much protein you actually need in a day, you can read about it in our article on how much protein you need per day. To find out exactly what whey protein is, what protein does in your body and how it compares to plant-based proteins, read our article on what whey protein is and what it does for your body.
- Cinnamon. A classic flavour that goes well with both the buttery and coffee notes.
- Vanilla extract. A few drops, less overpowering than cocoa.
- Stevia. Steviol glycosides come from the stevia plant and are therefore not an artificial sweetener, although they are listed as a sweetener on the label. It’s easiest to measure out in liquid form.
- Sugar-free syrup. Caramel works well with the buttery base. Do check the ingredients list: by law, ingredients are listed in descending order of weight, so the ones at the top are present in the greatest quantities.
- A pinch of sea salt. This enhances the sweetness of the cinnamon and cocoa.
Frequently asked questions about bulletproof coffee
Why do you need to blend bulletproof coffee?
Because fat and water don’t mix on their own. Blending breaks the fat down into microscopic droplets that remain suspended in the coffee, and the milk proteins in the butter help to keep them suspended. If you just stir with a spoon, the fat will rise to the top again within a minute and you’ll end up with a greasy film on your coffee.
Which source of fat is best to use?
Unsalted butter produces the most foam and the richest flavour, as the milk proteins in it stabilise the emulsion. Ghee is the choice if you want to avoid lactose; it foams slightly less. Coconut oil works fine technically, but its flavour is overpowering. It’s best to avoid salted butter, unless you like salty coffee.
Does bulletproof coffee fit in with intermittent fasting?
Technically, no, if you go by a strict definition. A cup with a tablespoon of unsalted butter (around 100 kilocalories) and a 15-gram portion of MCT powder (103 kilocalories according to our label) comes to well over 200 kilocalories, making it a small meal rather than a fasting period. In some variations of intermittent fasting, fat is permitted during the fasting window, but that is a choice within that method, not the standard definition. Black coffee without any additions contains virtually no calories.
How much bulletproof coffee can you drink per day?
There is no fixed guideline, but keep two things in mind. Firstly, the calories: allow for around 100 kilocalories per tablespoon of butter and, in the case of our MCT powder, 103 kilocalories per 15-gram serving according to the label. Secondly, the caffeine: the European Food Safety Authority (EFSA) considers up to 400 mg of caffeine a day safe for adults, roughly equivalent to four cups of filter coffee. Most people stick to one cup, usually in place of breakfast.
Make your own
Our MCT Oil Powder is made from coconut oil and contains C8 and C10 in a 60/40 ratio, with acacia fibre as a carrier. It is palm oil-free, certified vegan and has a neutral taste and smell, so you’ll taste your coffee rather than the powder. One pack contains 450 grams, enough for 30 servings of 15 grams each. You’ll find more options for blending in our protein-rich smoothie recipes.
