Keto Butter Coffee with MCT Oil
Butter coffee, known in the English-speaking world as "Bulletproof Coffee," is a liquid keto breakfast made from hot coffee, grass-fed butter, and MCT oil. Whipped in a high-speed blender, it turns into a creamy coffee with approx. 32 g of fat, 0 g net carbs, and a powerful satiating effect. If you don't feel like solid food in the morning or practice intermittent fasting, it can carry you through to lunch.
Key facts at a glance
- Prep time: approx. 3 minutes.
- 0 g net carbs, approx. 32 g fat, approx. 290 kcal per cup.
- Ingredients: coffee, grass-fed butter, MCT oil.
- Boosts satiety, compatible with intermittent fasting.
Ingredients
One cup replaces a light breakfast.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| hot black coffee | - | |||
| grass-fed butter | - | |||
| MCT oil | approx. 15 ml | |||
| approx. 15 ml | ||||
| cinnamon | pinch, optional | |||
| pinch, optional | ||||
How to prepare it
Pour 250 ml of freshly brewed coffee into a countertop blender or a tall container for an immersion blender. Add 15 g of grass-fed butter and 1 tbsp (approx. 15 ml) of MCT oil. Blend on high for 20 to 30 seconds until a dense, light-brown foam forms. Pour into a pre-warmed mug and drink immediately. Only blending keeps the fat emulsified; otherwise it will separate again.
Why butter coffee fits a keto breakfast
Grass-fed butter is about 80% fat and contains virtually no carbohydrates. MCT oil (medium-chain triglycerides) is metabolized into ketones particularly quickly and can briefly raise blood ketone levels. The combination delivers readily available energy without spiking insulin. Important: butter coffee replaces a meal. If you drink it in addition to breakfast, you're adding around 290 kcal.
Source: USDA FoodData Central, Butter, with salt , NIH Office of Dietary Supplements, Medium-Chain Triglycerides
How can I vary butter coffee?
For an even creamier cup, add 1 tbsp of coconut oil or swap the MCT oil for it (coconut oil is about 60% MCT but melts more slowly). A pinch of cinnamon or vanilla adds a sweet note; for actual sweetness, try a few drops of erythritol syrup or a little stevia. Instead of coffee, unsweetened black tea, matcha, or a water-based cocoa work just as well. The main thing is that it's hot enough to melt the butter. Go easy on MCT oil: start with 1 tsp and work up to 1 tbsp slowly. Larger amounts can cause stomach upset in first-time users. C8 MCT oil (caprylic acid) is gentler on digestion than blended MCT oil.
Tips for foolproof butter coffee
- The coffee must be hot (at least 80 °C / 176 °F), otherwise the butter won't fully melt.
- Use a countertop or immersion blender, a spoon isn't enough to emulsify fat and water.
- Start with a small amount of MCT (1 tsp) to avoid digestive discomfort.
- Prefer grass-fed butter: higher in omega-3 and vitamin K2 than standard butter.
- Drink immediately, after about 10 minutes the fat starts to separate again.
Nutrition values
| Nutrient | Per cup (250 ml) | Keto rating |
|---|---|---|
| Calories | approx. 290 kcal | Replaces a meal. |
| Replaces a meal. | ||
| Fat | approx. 32 g | From butter and MCT oil. |
| From butter and MCT oil. | ||
| Net carbs | 0 g | Strictly keto. |
| Strictly keto. | ||
| Protein | 0.1 g | Negligible. |
| Negligible. | ||
| Caffeine | approx. 100 mg | From 250 ml of drip coffee. |
| From 250 ml of drip coffee. | ||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Does butter coffee break intermittent fasting?
Strictly speaking, yes, because it adds calories. However, the insulin response is minimal, so many people consider fat coffee "fat-fast compatible." For pure water fasting, it isn't suitable.
Which MCT oil should I buy?
For the best tolerance, pure C8 MCT oil (caprylic acid) is ideal. It tastes neutral and is converted to ketones the fastest. More affordable blended oils (C8/C10) work fine too.
Can I drink butter coffee every day?
Yes, as long as it fits your calorie balance. The saturated fats it contains should be part of a balanced keto diet, not your only source of fat.