Bulletproof coffee
Blended butter-and-MCT coffee done right: why you blend instead of stir, how to ramp MCT slowly, and the honest truth that it breaks a fast.
Ingredients
- 1 cup hot brewed coffee
- 1 to 2 tbsp unsalted butter or ghee
- 1 tsp MCT oil, start here and work up to 1 tbsp over 1 to 2 weeks
- Pinch of salt, optional
Method
- 01
Brew one cup of hot coffee as usual.
- 02
Add the coffee, butter, and MCT oil to a blender. A countertop or immersion blender both work.
- 03
Blend for 20 to 30 seconds, until the surface is pale and topped with a thick foam like a latte.
- 04
Pour into a warmed mug and drink promptly, before it separates.
Bulletproof coffee has a job and a limit, and it’s worth being clear about both. The job: a fast, satisfying morning drink that delivers steady fat-fueled energy and can carry you to a later first meal. The limit: it is not a health elixir, and it is not free. Every calorie in it counts, and there are a lot of them. A tablespoon of butter plus a tablespoon of MCT is roughly 200 to 220 calories of pure fat.
You blend rather than stir for a reason. Stirred, the fat floats on top in an oily slick. Blended, it emulsifies into a smooth, foamy drink that actually tastes good. Ramp the MCT oil up slowly, too. Start at a single teaspoon, because MCT in any real dose is a well-known ticket to sudden, urgent digestive distress. Work up to a tablespoon over a week or two as your gut adapts.
Position this honestly: bulletproof coffee is a fasting-adjacent tool, not a fast. Those fat calories break a strict fast, full stop. If your goal is a clean fasting window, drink your coffee black and save this for later. Where it shines is as a breakfast replacement that pushes your eating window back without hunger. Treat it as a meal, count it as a meal, and it earns its place.
This is educational content, not medical advice. Big diet changes deserve a conversation with your doctor — especially if you take medication or manage a condition. Full disclaimer.