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If your mornings are anything like mine—rushed and chaotic—or you’re tired of carb-loaded breakfasts that leave you crashing by mid-morning, bulletproof coffee could be a game-changer.
I love how this high-fat, low-carb coffee blend fuels my body and sharpens my mind, especially when I’m sticking to keto or intermittent fasting.
By blending hot coffee with grass-fed butter and MCT oil, I get a creamy, frothy drink that keeps me full and focused for hours.
No sugar crashes, no hunger pangs—just clean, steady energy to power through the day.
Here’s how to make the perfect bulletproof coffee to start your day right.
Keto-Friendly Bulletproof Coffee Recipe
Equipment
- Blender (or handheld milk frother as an alternative)
- Coffee maker (e.g., drip, French press, or espresso machine)
- Measuring Spoons
Ingredients
- 1 Cup Freshly brewed coffee
- 1 Tbsp Grass-fed butter
- 1 Tbsp MCT oil (or coconut oil as a substitute)
Instructions
- Brew the Coffee: Start by brewing one cup of hot, fresh coffee using your preferred method.
- Prepare the Blender: Pour the hot coffee into your blender. If you don’t have a blender, use a tall mug and a handheld milk frother.
- Add the Fats: Add 1 tablespoon of grass-fed butter and 1 tablespoon of MCT oil to the coffee.
- Blend It: Blend the coffee on high for 20–30 seconds until frothy and smooth. If using a milk frother, blend directly in your mug until creamy.
- Serve Immediately: Pour the frothy coffee into a mug and enjoy while hot.
Video
Notes
- Choose Quality Coffee: Use freshly ground beans for the best flavor and maximum energy boost.
- Ease into It: If you're new to bulletproof coffee, start with smaller amounts of butter and MCT oil, then gradually increase as your body adjusts.
- Enhance the Flavor: Add a dash of cinnamon, nutmeg, or unsweetened cocoa powder for a flavorful twist.
- Sweeten Smartly: For a hint of sweetness, use keto-friendly sweeteners like liquid stevia or monk fruit extract.
What You Can Add to Bulletproof Coffee?
- Salt: A pinch makes it taste smoother.
- Cinnamon: Adds a little spice and warmth.
- Cocoa Powder: Makes it taste like a mocha.
- Vanilla Extract: A drop for a touch of sweetness.
- Peanut Butter: A spoonful for a creamy, nutty twist.
How to Make It Creamier
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Personally, I’ve found that adding a splash of heavy cream or coconut cream makes it super rich and decadent while keeping it totally keto-friendly.
For a dairy-free twist, almond or cashew milk works wonders and adds a subtle nuttiness that’s really satisfying.
Here’s a little hack I swear by: blending your coffee for an extra 10-15 seconds. Trust me, it creates this thick, frothy layer that feels like you’re sipping a luxurious café-style latte.
And if you’re feeling adventurous, try adding a pinch of cinnamon or a drop of vanilla extract—it gives your coffee a cozy, dessert-like vibe without any sugar.
One time, I even experimented with a sprinkle of unsweetened cocoa powder and a tiny pinch of sea salt. It was like a mocha with a sophisticated twist!
Don’t be afraid to get creative—your morning coffee can be as unique as you are
Nutrition Facts Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 287 |
| Fat | 32g |
| Carbs | 0g |
| Protein | 1g |
Note: Nutrition information is calculated using an ingredient database and may vary.
Also – Check out the comparison with the Coffee Loophole
Make It a Full Meal – Serving Suggestions
Bulletproof coffee! Only 300 cals of fat & enough to feel satiated for hours!
Just one problem: A large cup of coffee with milk can also satiate for hours, with few cals.
Option: coffee & protein shake (160 cals and 30 g protein).
Pure fat has low satiety per calorie (SPC). pic.twitter.com/7afyAFUARR
— Dr. E (@DrEenfeldt) December 29, 2024
I absolutely love experimenting with my keto coffee! Adding a scoop of protein powder or collagen peptides not only boosts its nutritional value but also makes it feel like a satisfying meal.
For a touch of sweetness, a little stevia or agave nectar works perfectly without breaking my goals.
And when I’m in the mood for something indulgent, a sprinkle of unsweetened cocoa powder gives it a delicious, chocolatey twist.
It’s the perfect way to customize your coffee to match your cravings!
These simple upgrades ensure your coffee provides sustained energy, helps you feel full, and meets your nutritional needs.
1. Protein
- Collagen Peptides: Add 1–2 scoops (10–20g of protein, ~40–80 calories). This supports muscle repair and joint health while keeping the coffee light and smooth.
- Whey Protein: Use 1 scoop (20–25g protein, ~100 calories) to make the coffee more filling and fuel muscle recovery.
Also, check out our recipe for protein coffee.
2. Fiber
- Chia Seeds: Add 1 tablespoon (~5g fiber, ~60 calories). Chia seeds provide omega-3 fatty acids, improve digestion, and make the drink thicker.
- Ground Flaxseeds: Use 1 tablespoon (~3g fiber, ~37 calories) for added fiber and a nutty flavor.
3. Healthy Fats
- Nut Butter: Add 1 tablespoon (~90–100 calories) of almond or peanut butter for a rich, nutty taste and more staying power.
- Coconut Cream: Use 1 tablespoon (~45 calories) for a dairy-free, creamy texture and extra fats to fuel your body.
4. Boost Calories
- Heavy Cream: Add 1 tablespoon (~50 calories) to increase creaminess and calorie count without adding carbs.
Main Benefits Of Bulletproof Coffee
The high-fat content in bulletproof coffee may promote feelings of fullness, potentially aiding in appetite control.
MCT oil can enhance mental clarity and focus by providing a quick energy source for the brain.
The combination of caffeine and fats provides steady energy without sugar crashes. Many people report feeling more alert and energized after drinking it.
For those following a low-carb or keto diet, the fats in bulletproof coffee assist the body in staying in ketosis by providing a direct source of fuel.
I’ve heard that healthy fats like those in butter and MCT oil can help curb the food cravings that often accompany coffee. A win-win!
Potential Downsides and Things to Watch For
1. High Saturated Fat Content
A standard serving contains a significant amount of saturated fat (up to 20–30g). The American Heart Association recommends limiting saturated fat to 5–6% of daily calories, which is around 13g for a 2,000-calorie diet.
2. Nutrient Deficiency
Replacing a balanced breakfast with bulletproof coffee may result in missing essential nutrients like protein, fiber, vitamins, and minerals.
3. Calorie-Dense
Bulletproof coffee is high in calories, ranging from 200 to 500 depending on the added fats. While this is not a concern for everyone, it could lead to weight gain if consumed alongside regular meals rather than as a meal replacement.
4. Digestive Issues
For some people, MCT oil could cause digestive discomfort, including cramping or diarrhea. It is recommended to start with small amounts (like 1 teaspoon) and increase gradually to assess tolerance.
5. Not Suitable for Everyone
Bulletproof coffee might not be ideal for individuals who are not on a ketogenic or low-carb diet.
6. Quality of Ingredients
Grass-fed butter and high-quality coffee beans are essential for maximizing the claimed effects. Cheap substitutes can introduce unwanted chemicals or unhealthy fats.
How Bulletproof Coffee Supports Weight Loss
1. Boosting Metabolism with MCT Oil
MCT oil plays a key role in weight loss by increasing thermogenesis, the body’s ability to burn calories for energy. Unlike long-chain fats, MCTs bypass standard digestion and go straight to the liver, where they are quickly converted into ketones. This process encourages fat burning and provides an efficient energy source.
2. Appetite Control and Satiety
The high-fat content in bulletproof coffee promotes satiety, reducing the urge to snack throughout the day. Grass-fed butter and MCT oil slow digestion, keeping hunger levels in check. Many people find that replacing a carb-heavy breakfast with bulletproof coffee naturally reduces their overall daily calorie intake.
3. Enhancing Ketosis for Fat Burning
For those following a ketogenic diet, bulletproof coffee supports ketosis by supplying pure fats without carbohydrates. The body remains in a fat-burning state, leading to increased fat oxidation and improved metabolic flexibility.
3. Preventing Energy Crashes
Traditional breakfasts with high carbohydrates can lead to blood sugar spikes followed by crashes, triggering cravings for unhealthy foods. Bulletproof coffee provides steady energy without fluctuations in glucose levels, making it easier to maintain a balanced diet.
4. Optimizing Hormonal Balance
Healthy fats contribute to hormone production, including leptin and ghrelin, which regulate hunger and fullness. By keeping these hormones balanced, bulletproof coffee can support long-term weight management.
FAQs
Conclusion
Bulletproof coffee is a simple yet effective drink for those seeking sustained energy, improved focus, and support for low-carb or ketogenic diets. Its blend of coffee, grass-fed butter, and MCT oil makes it a unique option for replacing traditional breakfasts or fueling busy mornings.
While it has clear benefits, including appetite control and ketosis support, it’s essential to consider potential downsides, such as high saturated fat content and the lack of essential nutrients if consumed alone. By adding protein, fiber, or other healthy ingredients, you can turn it into a more balanced meal to suit your lifestyle and dietary needs.
As with any dietary choice, bulletproof coffee works best when it aligns with your goals and overall health.
