What is bulletproof coffee? Why is it so popular amongst those following the ketogenic (keto) diet?
This article is going to answer these two questions, as well as showing you how to make bulletproof coffee. Whether you’re on the keto diet or you’re on a weight loss journey, bulletproof coffee (also known as keto coffee) is a great option.
Let’s delve into the details.
What is Bulletproof Coffee?
Bulletproof coffee was invented by Dave Asprey. It’s a keto-friendly version of coffee that is enjoyed by people across the globe.
Not only is keto coffee suitable for those following the keto diet, but it’s also ideal if you’re intermittent fasting, eating one meal a day (OMAD), or you’re trying to lose weight.
This is because it contains no carbohydrates so it doesn’t ‘wake up’ your metabolism. Instead, your body remains in a fasted state (also known as ketosis).
Many people enjoy bulletproof coffee for breakfast so they can fast for as long as possible.
So, what’s actually in keto coffee if it contains no carbohydrates?
As the name suggests, bulletproof coffee contains coffee! But instead of adding milk or sugar (or both), you add a source of medium-chain triglycerides (MCT). Most commonly, these fats come from one or more of the following.
- MCT oil
- Coconut butter or coconut oil
- Heavy cream
Alongside the caffeine in your bulletproof coffee, the fats give you a boost of energy without causing an insulting spike and bringing you out of a fasted state.
What is MCT Oil?
MCT oil is the purest form of medium-chain triglycerides that you can get and it’s a great supplement to your keto coffee.
Medium-chain triglycerides are slightly shorter chains than the usual unsaturated and saturated fatty acids that you eat in your diet. This means they can be broken down and absorbed into the bloodstream more quickly.
Because of the quick absorption rate, MCT oil gives you an immediate boost of energy. But, unlike carbohydrates, it does not stimulate an insulin response. Therefore, you stay in a ketotic state (‘fat-burning’ state) and you can continue your fast.
MCT oil can be obtained from coconut oil or palm kernel. It’s perfect for the ketogenic diet, intermittent fasting, weight loss, and extra energy. MCT oil can also reduce inflammation in the body.
The reason MCT oil is so popular for those following ketosis is because it can boost your body’s ability to produce ketones. These ketones can be used by your brain for energy when you’re low on carbohydrates.
Some studies have also said MCT oil has antibacterial properties and can be used in the treatment of certain skin conditions, but that’s for another article!
How to Make Bulletproof Coffee
Here is a standard bulletproof coffee recipe for you to try out. It’s quick and easy, perfect for beginners or pro keto coffee makers.
- Nespresso compatible keto coffee pods
- 1 tbsp unsalted butter
- 1 tsp ghee
- Brew your coffee using a Nespresso machine
- Stir in butter and ghee
There is no need to add MCT oil in this bulletproof coffee recipe as the keto coffee Nespresso pod alternatives already have it blended in, so you don't have to go through the hassle of using a blender.
This recipe makes one cup of bulletproof coffee. It contains around 220-250 calories and 25 grams of fat, 21 of which are saturated fats. The coffee contains no carbohydrates, no protein, and no fibre.
If you can, try and use grass-fed butter. This is a better option for keto coffee because it gives a creamier texture and it’s packed full of amazing nutrients. In particular, grass-fed butter contains lots of omega-3 polyunsaturated fatty acids, vitamin A, and CLA.
For the bulletproof coffee beginners out there, start off with one teaspoon of MCT oil and work your way up to a full tablespoon from there. Exchange the MCT oil that you’re missing with butter.
It can be quite daunting adding all of these unusual ingredients at first if you’ve never tried it before. Start off slowly and gradually add more MCT oil but by bit.
Once all of the ingredients are nicely blended up, the keto coffee becomes frothy and creamy, and it tastes delicious!
You can use any powerful blender for your bulletproof coffee recipe. Many people prefer to use a handheld immersion blender so that they have more control over the mixing of their ingredients. But as long as your fats are nicely blended together, you’ll still get a delicious coffee by the end of it!
Bulletproof Coffee Recipe Variations
If you’re a fan of bulletproof coffee for breakfast but you want to spice things up, there are lots of exciting additions that you can include in your bulletproof coffee recipe.
Here are some of the best bulletproof coffee variations for you to try. Give them all a go and see which one you enjoy the most. You might find a new favourite!
- Add a tablespoon of coconut butter, coconut oil, or coconut cream. This will give your coffee an amazingly sweet and creamy finish. Coconut-based products are perfect for plant-based keto coffee recipes too, since they’re not derived from animal products.
- Add some keto creamer to the mix. This will add extra froth and flavour without adding extra calories or carbs!
- Make your bulletproof coffee even sweeter with some vanilla extract, stevia, or sugar free syrup.
- Add in some collagen peptides. Collagen is a key protein found all over your body, including in your skin, hair, and connective tissue.
- Grab yourself some Nespresso-compatible keto coffee pods to make your preparation quick and simple!
How to Add Bulletproof Coffee to Your Daily Routine
Most people drink their bulletproof coffee for breakfast. This is because they can use to extend their fast and keep themselves in ketosis for as long as possible without getting too low on energy. But in reality, you can drink keto coffee whenever you like!
If you’re apprehensive to try our keto coffee, start off small. Have a small cup of coffee in the late morning, just before you eat your breakfast or lunch.
The first step is always to get your ingredients. You probably already have normal coffee granules at home and you could use these, but there are beans specifically processed for bulletproof coffee too. Of course, you’ll also need some MCT oil, grass-fed butter, other fat sources, and any additional flavourings you want to add.
To start incorporating keto coffee into your daily routine, swap your usual breakfast for a cup of hot coffee. Although it might not feel as satisfying as a piece of toast or a bowl of cereal at first, your body will adapt. You’ll get used to it!
You may wish to eat a smaller breakfast alongside your keto coffee for the first week or two to ease yourself into it.
As mentioned in the recipe above, you can start with a smaller amount of MCT oil if a whole tablespoon sounds intimidating.
If you’re following the keto diet, you can follow up your bulletproof coffee with a great high-fat, high-protein, low-carb lunch.
After a while, you will have perfected your bulletproof coffee recipe and your body will have adapted to your new low-carb intake. You’ll feel full of energy!
For those of you who don’t actually like coffee, whether it’s a keto-friendly version or not, you can still enjoy an amazing bulletproof coffee for breakfast. Adding the fat sources counteracts the bitterness of the coffee and helps to make the coffee creamier.
You can also add some keto coffee creamer or natural sweeteners, such as vanilla, stevia, or cinnamon. Matcha is also a great option to add extra flavour and nutrition.
If it’s the caffeine that you want to avoid, you can easily swap to a decaffeinated option in your bulletproof coffee recipe.
It’s Time to Get Started
Now you know everything there is to know about bulletproof coffee, it’s time to start making it! If you’ve already bought your ingredients, you can start creating your own keto coffee as of tomorrow.
For those of you who are already following the ketogenic diet or you are intermittent fasting, you can drink your bulletproof coffee at any time before you usually eat your first meal. It won’t ‘ruin’ your fast and you will still be in a fat-burning state until you consume some carbohydrates.
Remember to try out lots of different variations of the traditional bulletproof coffee recipe to see what works best for you. If you enjoy quite a few different flavourings, switch it up every day and keep things varied.
Drinking your keto coffee should be enjoyable and it should give you all of the energy you need to start your day.
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Nespresso Bulletproof Coffee Recipe
A delicious, rich , creamy coffee suitable for the keto diet.
300ml of Full fat heavy cream
- Nespresso pod machine
- Milk frother
Add the heavy cream to the milk frother and heat.
Place the Keto coffee pod in the Nespresso machine and press the espresso button. Pour into your favourite mug.
Once the cream is heated, pour into the mug with the coffee. Enjoy!
For extra fat you can add a tbsp of butter - add this to the milk frother so it blends with the cream for a smooth creamy coffee
Calories 600, Unsaturated Fat 35 grams