Keto coffee is quite a bit healthier than your average breakfast, and it has the calories to match. Commonly used in intermittent fasting, keto butter coffee gives plenty of energy and a great satiated feeling throughout the morning fasting hours.
Now, I want to explain this further. Drinking this coffee will break your fast from the night time, but it will ramp up your metabolism with caffeine and fats. This is to help you get through the fasting process in the 10+ hours ahead.
Personally, I drink 2 cups of this in the morning – fast all day – and eat at 9pm. If you’re only using this for breakfast, and still eating a lunch, then it’s not really intermittent fasting.
Our favorite brew is made with a pour over and goose-neck kettle. I chose the Bonavita Variable Temp Kettle because it’s on the cheaper side for the quality that you can get. If you’re a coffee lover, it’s definitely worth the splurge!
For the pour over, we have an Osaka “Lake Masu” Pour over. It’s really just for the design – I think it looks fantastic. You can easily get a cheap one here that’ll do the same exact thing though. Don’t forget that you’ll most likely need some coffee filters, too.
If you’re not a morning person and just want a quick and easy cup of coffee, you can always consider a Keurig Coffee Maker. I’ve owned numerous in the past and they’re great machines if you want convenience. It doesn’t take up much more room than a regular coffee maker and you can usually get small drawers or stands that will hold the k-cups for you. Plus, you can switch up the flavors with just about any type you want!
Even though k-cups have come a long way on consumer safety and ecological factors, you still might want to grind your own fresh coffee. Luckily, you can grab a small k-cup attachment that lets you brew any coffee you want in it. I actually recommend using freshly ground coffee as it’s healthier for you and tastes better – but I’m a huge sucker at times for the pure convenience of them.
This butter coffee recipe is a great alternative to Starbucks drinks as well.
Main Components Keto Coffee
Coconut Oil or MCT Oil – Coconut oil technically is MCT (Medium Chain Triglyceride) oil, well about 65-80% MCT anyway. MCT oil is just more concentrated than coconut oil, but both have been shown to aid in fat loss.
Grass Fed Butter – Cows that have a diet of fresh grass yields butter that has improved consistency and nutritional properties. The increase of fresh grass in the diet proportionally increases the amount of fat content, specifically unsaturated fats, which gives a pleasant firmness. The nutritional quality also increases, it’s loaded with Vitamin K2 and Omega 3 Fatty Acids.
Immersion Blender – Go on and try to mix this up with a fork, you’ll be sitting there for 20 minutes and having terrible results. Oil doesn’t mix with water unless you give it some help. You need a blender to be able to force these 2 liquids together, giving you a finished look like a latte – foamy on the top.
Benefits of Butter Coffee
Fat Loss. Plain and simple, the consumption of medium-chain triglycerides (MCT) has been shown to lead to greater losses in adipose tissue (fat tissue), in both animals and humans. If you’re looking for an easy, in-depth approach for the ketogenic diet, consider following The Keto Academy!
Eating Fat? Do I even need to explain this one? Eating fat has been shown to lead to greater amounts of energy, more efficient energy usage, and more effective weight loss.
More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in the body compared to regular oils, and give us more overall energy.
Heart Attacks? The myth that saturated fat increases the chance of Coronary Heart Disease has been debunked over and over. Recent studies show that saturated fats can actually have a positive effect on your overall heart health.
The Preparation
- 2 cups coffee
- 2 tablespoons grass fed unsalted butter
- 2 tablespoons good quality MCT Oil (or coconut oil)
- 1 tablespoon heavy whipping cream (Optional)
- 1 teaspoon vanilla extract (Optional)
*It’s a simple recipe, but don’t let that fool you. It tastes great, fuels you during the day, and has tons of additional health benefits. If you want to make it 0 net carbs, simply opt out of using the vanilla and heavy cream!
*Ketoproof coffee goes by a lot of names but it is originally adapted from Tibetan and Ethiopian butter coffees that hundreds of years old. Keep in mind that the name has become mainstreamed and is used to describe any cup of coffee with fat in it.
The Execution
1. Brew 2 cups worth of coffee into a large container using your favorite method. Try to choose something large enough (like a measuring jug) to eliminate spilling when we blend it.
2. If you’re using a pour over method, my recommendation is to grind to the size of kosher salt (or a bit smaller). Fill your coffee filter and wet the coffee with a little bit of water, allowing around 30 seconds for it to “bloom”. Then brew normally by pouring the water in a circular motion, carefully making sure the coffee isn’t swimming in water.
3. Grab your butter, MCT oil (or coconut oil), and immersion blender. You can mix this in a regular blender if you want to, but I feel like it’s more hassle than it’s worth to clean in a normal blender.
4. Cut off 2 Tbsp. of grass fed butter. I’m surprised at how few people use the packages markings – just cut into it, they work! I personally prefer salted butter, but many don’t. Feel free to start with unsalted first to test it out.
5. Drop in the butter, add 1 tsp. of vanilla extract, and plunk in the 2 Tbsp. coconut oil (or MCT oil if you’re using it) as well.
6. Last but not least, the 1 Tbsp. of Heavy Cream. This adds a great creaminess to the coffee for a silky texture.
7. Mix it all together with your immersion blender. Usually between 45-60 seconds gets a great frothy cap on the top. Make sure to move the immersion blender up and down to emulsify all of the fat into the coffee. This also aerates the mixture some, adding additional froth. Note: You can do all of this with a normal blender bottle and a blender ball – but the fats won’t be as emulsified, so you may need to shake every few minutes.
8. Watch out when you’re pouring with the froth on top (it can drip down the side), but your ketoproof coffee is finished! Measure it out into your favorite mug and drink away.
I personally drink both of the cups I make, but if you were to drink 1 cup of KPC it would come out to: 260 Calories, 27.7g Fats, 1.05g Net Carbs, and 1.08g Protein.
| Ketoproof Coffee | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 2 cups coffee | 10 | 0 | 1.14 | 0 | 1.14 | 1.49 |
| 2 tablespoons butter | 204 | 23.04 | 0.02 | 0 | 0.02 | 0.24 |
| 2 tablespoons organic coconut oil | 243 | 26.94 | 0 | 0 | 0 | 0 |
| 1 tablespoon heavy whipping cream | 51 | 5.41 | 0.41 | 0 | 0.41 | 0.43 |
| 1 teaspoon vanilla extract | 12 | 0 | 0.53 | 0 | 0.53 | 0 |
| Totals | 520 | 55.39 | 2.1 | 0 | 2.1 | 2.16 |
| Per Serving(/2) | 260 | 27.7 | 1.05 | 0 | 1.05 | 1.08 |
Sources
- The application of medium-chain fatty acids: edible oil with a suppressing effect on body fat accumulation.
- Physiological effects of medium-chain triglycerides: potential agents in the prevention of obesity.
- The linear relationship between the proportion of fresh grass in the cow diet, milk fatty acid composition, and butter properties.
- Conjugated linoleic acid in adipose tissue and risk of myocardial infarction.
- A systematic review of the evidence supporting a causal link between dietary factors and coronary heart disease.
- The questionable role of saturated and polyunsaturated fatty acids in cardiovascular disease.
- Increased concentrations of omega-3 fatty acids in milk and platelet rich plasma of grass-fed cows.
You can definitely use a normal blender; I just prefer the lack of cleanup needed with an immersion blender.
Hey Craig,
So I love the fat as soon as I wake up but sometimes I wanna add a little sweetness and I already put heavy whipping cream in it, got any no carb ideas?
Is BPC only to be consumed if IF or can it be used as breakfast? Also what do you think of substituting unsweetened canned coconut milk for heavy cream?
I’m going to be traveling in about a month and was wondering if there are any companies that you know of that make something already mixed that I can take with me to make my bulletproof coffee while I’m gone? I don’t think I want to fly with butter and hwc 🙂 Hope that question makes sense?
Definitely – coffee blocks or coffee booster will do the trick! 🙂
Yay! Thanks so much!! I just ordered both to try.
Not necessarily – it depends on your day/eating style. You can definitely use coconut cream instead, though just make sure you keep an eye on the carbs.
I can not do almond milk. what is your take on using Coconut Milk.
Make sure it does not have added sugar.
Awesome – hope you like them!
Hello. Anyone out there still doing the keto diet? I have a few questions if anyone’s around! Will wait to hear back before I ask them.
I have a friend who is living on 6-7 coffees per day mixed with lemon juice and coconut oil. He has brain damage and will not cook. He is excessive about weight even though he is on the lean side for being over 6′ tall. People give him pizza. Not sure he gets much else. Any suggestions?
Hi Craig, I started a keto diet two weeks ago. I got the test strips and am definitely in ketosis — they instantly turn to the dark purple (16.0?) I do bodybuilding 4 days per week. I’m a 51 y/o female, have not gone through menopause yet (been in peri-menopause for about 6 years).
In the first week I dropped 2 pounds, which I assume is my water weight, and it has not budged from there. Sometimes it even drifts back up to the original weight. I train vigorously, lifting heavy, following a plan for building mass.
I am not counting calories religiously, I do sometimes (Using the LoseIt! app mainly to make sure I am not eating too many carbs and eating enough fat) and on a daily basis I am down between 6% and 11% total carb for the day. I don’t know if the app calculates the percentage by net carbs or total carb. Also the days I have calculated, I am definitely in a calorie deficit on most days due to the rigorousness of my fitness. Today I added 30 minutes of cardio since it is faster than the 2 hours I spend lifting and it is a work day for me. I may do this 2 days per week.
I started adding the bulletproof coffee and wondering, since I have 2 cups of coffee in the morning, is it keeping me out of intermittent fasting? I’m also super hungry by 10 am if I only have the coffee so usually I eat. And weight lifting mornings, I have to eat when I am done or I’m shaky. I do all my training in a fasted state besides the coffee. I also use only 1 tbs of butter, 1 tbs of coconut and a splash of cream into 8 oz of coffee, instead of 2 cups at once like this. Sometimes, like this morning, I only had one cup of BP and one cup with just cream.
I’m wondering why my weight is not budging after the 2 lbs and my belly (where I tend to store most of my fat) stopped dropping fat.
I know it has only been 2 weeks, but everything I read before suggested the fat flies off once you reach ketosis. I do not have a lot of weight to lose. Could that be the problem? My BMI is 23.7. I’m happiest at around 21-22. I weigh 138 lbs and am 5’4″ I’d like to get back down to 126.
Can you tell me what I might be doing wrong? I’m skeptical of the LoseIt app and apps like it, because I learned that some of the information was input incorrectly by users,and where I make my food from scratch it is really hard to calculate every ingredient accurately (unless it is something like eggs and bacon). Or do I just need to be more patient? Generally, when do people see real losses of fat when they do not have a ton of fat to lose and it is all in the belly. I can pinch several inches. lol
I have a question about how long the coffee is good for once it’s made. I would like to make it up on the weekends, put in the fridge, and take it to work to heat up as it is too time-consuming for me to make each morning. Would this work? If not, could it be made at night, put in fridge, then reheated the next morning? Thanks!
Hi, does it matter what coffee I use; how about instant coffee?
It does, as the quality will effect the health benefits/weight loss benefits, but if you can only access instant coffee it will do the job.
Do you have a few coffee brands that you recommend? Also can you buy it already ground? The mornings are hectic and time is limited. Thanks
Hi! So I’m on week three and weight is staying the same havnt list much , I am 20% body fat so I know it’s going to be harder. I want to try the intermediate fasting. I’m doing 1400ish calories a day . Would I do the full bullet proof coffee in the morning only? The one that is 500 calories or would I do the lesser at the 250 calories? Then how much do I want to eat at dinner? More fat than protein?? Should I be consuming 1000 calories at night? And if my fat grams are in the 125 range a day I am thinking?? Thank you I would really appreciate your help!!!
HI! I’m not that much of a coffee drinker to begin with. After an hour or so of finishing a cup I usually start to get the “coffee jitter shakes” If I’m wanting to do some intermittent fasting with this, what do you suggest for those coffee shakes? Or would I just not be prone to be able to do IF? The few times I’ve tried IF, it’s not really any hunger that’s gotten me, just those shakes. Any advice is appreciated!!
Thanks, and love your site!
Elena
Your body would usually adjust over time, but it may be better to switch to tea to keep jitters down. Tea is more energy over time, while coffee is very upfront energy.
I think it would, yes. Though the oils will separate from the liquid so you’d need to re-blend. Since that’s the case, it may be better to portion out the oil mixture + sweetener in small containers and taking them with you.
Bulletproof coffee can be good but it’s lacking nutrients. Your friend probably lacks a lot of nutrients that he will have to supplement with. Cooking is a pretty big part of keto, as you need to control the ingredients. The only option I have is delivery or a personal chef, unfortunately.
There’s plenty of people still – sorry it’s taken me so long to get to the comments section of the site. Ask away!
You could do bulletproof in the morning or go without. Depends on you and how you feel as well. You could save the BPC for later if you prefer as well. Pretty much when you fast you want to give yourself a small window (4-6 hours) to eat your days worth of food. You don’t have to IF either, it doesn’t work for everyone. The meal plan offered is more of a guide to keto, giving different ways people approach it.
It’s not required on keto and only for if you want to do it. Glad your BPC is working now!
Really sorry for the late reply – I was bombarded with e-mails for a while and was trying to catch up. 6 and 11% carb intake a a big change between days. On days where it’s 11%, if it’s concentrated eating, could knock you out of ketosis. You work out, so you’ll be able to handle this, but it could slow progress as well.
You may need to eat more depending on your work out schedule. If you’re in a large deficit, that would most likely be the culprit of not losing fat. If you want to do true IF, you will have to not consume any meals or calories except during your eating window.
Some apps don’t have correct nutrition, so it’s important to verify against nutrition labels in the beginning. Always calculate raw ingredients.
Hi Craig! I’ve been doing keto for a little over a month now and have already lost the weight I wanted to. I want to continue on keto but want to start building back muscle and working out regularly (it’s easier for me to do one thing at a time so I chose the diet and took a break from exercise). Is BPC something I can still drink as a breakfast replacement or should I add in some food? I never did IF so I don’t know if that’s something I should try either. Thanks!
Hi, I don’t drink coffee or tea. Are there any other way to make bulletproof coffee without the coffee?
Oh, sorry, also…is there a difference between Heavy Cream and Heavy Whipping Cream…? I bought “Heavy Cream” in France, which apparently Google says that it’s “Creme Epaisse”, but the consistency seems really think, and doesn’t look liquidy at all like your photos does. Should I be searching for Heavy Whipping Cream instead? Thank you again!
It’s called Heavy Whipping Cream in the US, but it’s pretty liquid. I know double cream is the name in the UK that has the same milkfat content.
The recipe can change as needed to suit your macros – there’s no “right” way.
You can use BPC but always remember that solid food = best nutrition.
There’s many herbal drinking blends as well as chicken/beef broth that could be used 🙂
what kind os immersion blender do you use?
Craig recommends a Cuisinart 2 Speed Immersion Blender.
You can read more about it on this page:
http://www.ruled.me/kitchen…
I didn’t think of adding vanilla. I just got an immersion blender. I use stevia to sweeten it. I need to learn how to make liquid stevia. I have a big pouch of pure stevia powder and it’s super potent.
Could you also use decaf coffee — you’d get the taste but not the caffeine.
You could try cold brew coffee at a concentrate level and then add hot water, heat up as needed before you add the rest of the ingredients. Cold brew coffee is easy to make even in a jar in your fridge and can keep up to 3-4 weeks. Very convenient if you need coffee for a variety of things.
Craig recommends a Cuisinart 2 Speed Immersion Blender.
You can read more about it on this page:
//www.ruled.me/kitchen-recommendations/
I was nervous to try Bullet-Proof Coffee (butter in coffee? Are you kidding?) but it is, indeed, delicious!
Not sure which claims you’re referencing but there’s studies linked on most of the claims.
I love BPC! Instead of vanilla extract, I love to add cinnamon to taste. I also add a tablespoon of erythritol and use salted Kerrygold butter…there’s just something incredibly delicious about the subtle sweet and saltiness of this mix.
Craig, are the macros/nutrition the same if I use MCT oil? The guy at the vitamin shop talked me into buying MCT oil instead of coconut oil, so that’s the only thing I have on hand at the moment.
Is this advised for daily consumption? My doctor told me about BPC and I’ve made for about 2 weeks straight. My husband and I are both morning coffee drinkers and thought this was a healthy alternative. I’m trying to lose weight and he is trying to bulk up.
I see a lot of people who love to rink BPC daily, but it’s a meal replacement – so I wouldn’t drink it daily if you are also a big breakfast person. 🙂 I like to make this in the morning and it keeps me going until lunch breezes by!
Just your favorite coffee. There are “better” coffee’s to buy, but it’s generally not worth the price tag. I only recommend purchasing coffee you like. The health benefits will be there.
You can definitely also buy pre-ground. Generally you get more flavor from grounds that are fresh, but if you’re looking for convenience then it’s no issue.
First bulletproof ever, and that a discovery! It taste like heaven (for real, it taste like one of those vanilla cappuccino we pay 5 bucks for). I took salted butter because it was the only one I had, and it’s perfect. We don’t really taste the salt, but I’m sure it makes a big part of the “barista” experience. I’ve done intermittent fasting before without this wonder, but now, I almost want to fast everyday, because it’s so easier (don’t worry, I will not fast everyday, but I anticipate my fasting with more confidence now, knowing that I will have to get that treat). Thank you very much to help us!
I always hated my addiction to coffee and sweets (in that combination).
I knew what kind of problems they could create. I never felt energized from
that for more than 1 hour or 2 at most.
Now I have read about this method which combines the benefits of coffeine
and MCT and since I’m already partially at ketosis I can feel an even greater
benefit from this killer combination! This is the coup de grace to morning tiredness.
What is a “cup” of coffee to you? 4oz, 5 oz, 8oz?
bob
Normally 6-8 oz. (sorry for the late reply!)
I haven’t had caffeine in over 18 months (except for what is in chocolate or decaf). I found it was causing really bad headaches and would not like to risk it starting up again if I were to drink this with normal coffee. Would it still work if I were to use decaf? I’m going to be at a convention for three days towards the end of June and would like to use this since I wont have a lot of time to eat throughout the day.
You could try it with an herbal tea, as long as the tea isn’t carby
I tried the BPC this morning for the first time.. It was awesome and if I had my way, I could drink WAY more than 2 cups… Here’s my question…..I noticed that in one section of Q & A you said that the BPC was meant to be drank with the fast and then in your “poppy seed” recipe, you mentioned that a poppy seed muffin went along great with your BPC w/a pat of butter in the morning. I was going to make them soon. Now……can I or can I not have a poppy seed muffin with this coffee?
Hi Debbie, it depends on your macros! If you can fit both in your day then you can have both. 🙂
Hi Lou-Anne, you could try with decaf coffee but you may not be aware that most decaf coffee has some caffeine in it. (2-12 mg per 8 ounces.) That may not be enough to give you problems, but some people are VERY sensitive!
so is this coffee like a meal replacement?
This is a great recipe! I wanted to swap in something for the heavy cream and stumbled upon gelatin (just happened to have grass-fed beef gelatin to boot). You’ll want to bloom it before you add your coffee which I do with a small amount of nut milk — I do a tablespoon of both gelatin and nut milk. I stir them together until the gelatin is crumbly then you add your butter, oil, and hot coffee and blend. I also found a quick (and cheap) milk frother at IKEA that blends everything very well if you are looking for an alternative to a full immersion blender.
Woah! I have never heard of anyone doing that! I think all the dairy sensitive people will really appreciate your tip. 😀